Lg Principles

3 5

Inch  by  Inch,  a  Snail  Climbs  Mount  Fuji

6

What  Should  I  Expect? Macronutrient  Rotation

41 28 26 21 18 18 16 15

The  Collaboration

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Contents

LEAN   GAINS   PRINCIPLES   ]

Carb  Rotation  at-­a-­Glance Sample  Diets Pre-­,  During  and  Post-­Workout  Protocol Supplementation Food  Prep  Pointers Basic  Training  Info Shelby  and  Steve’s  Favorite  Exercises Shelby  and  Steve’s  Bios  and  Contact  Info 2

The  Collaboration

$WWKHEHJLQQLQJRIWKHER[RI¿FHÀRSUHPDNH³:DURIWKH:RUOGV´7RP&UXLVH¶V character  Ray  Ferrier  is  struggling  to  connect  with  his  teenage  son,  who  dismissively  says,   ³:HOOZKDWGR\RXNQRZDQ\ZD\"´     ³(YHU\WKLQJ´&UXLVHUHSOLHV³%HWZHHQPHDQGP\EURWKHUZHNQRZHYHU\WKLQJ´ +LVGDXJKWHUFKLPHVLQDFKDOOHQJH³:KDWLVWKHFDSLWDORI$XVWUDOLD"´   ³7KDWCVRQHP\EURWKHUNQRZV´KHUHSOLHV   :KLOHWKHWZRRIXVFHUWDLQO\GRQ¶WNQRZHYHU\WKLQJZHERWKKDYHDPDVVHGVLJQL¿FDQW H[SHULHQFHWKDWLVRQO\EROVWHUHGWKURXJKRXUFROODERUDWLRQ6WHYHKDVEHHQDMRXUQDOLVW for  over  two  decades,  with  probably  the  most  diverse  variety  of  subjects  (all  related  to   EXLOGLQJVWUHQJWKDQGPXVFOHZKLOHVKUHGGLQJERG\IDW LQWKHLQGXVWU\+HKDVLQWHUYLHZHG and  been  in  the  gym  with  some  of  the  top  physique  and  strength  athletes  in  the  world,   including  names  like  Ed  Coan,  Dorian  Yates,  Mike  Francois,  Magnus  Magnusson,  Ronnie   &ROHPDQ/RXLH6LPPRQV0LNH0HQW]HUDQGRWKHUV+LVDUWLFOHVH[SORUHWKHVFLHQWL¿F rationale  behind  the  training  and  nutrition  programs  of  these  champions  (even  if  they   ZHUHQRWFRQVFLRXVO\DZDUHRIWKHP +HKDVEHHQDFRQVXOWDQWIRUIRXUSURPLQHQWVSRUWV QXWULWLRQFRPSDQLHVDQGRSHUDWHGDSHUVRQDOWUDLQLQJEXVLQHVV Shelby,  on  the  other  hand,  has  been  (and  remains)  a  competitive  bodybuilding  champion   in  his  own  right,  using  his  analytical  mind  to  design  nutrition  protocols  that  made  him  a   QDWLRQDOOHYHOERG\EXLOGHU+HKDVFROOHFWHGWURSKLHVDQGWLWOHVLQFOXGLQJDQRYHUDOOZLQDW WKH&HQWUDO6WDWHVDWRS¿YHSODFLQJDWWKH-XQLRU1DWLRQDOVDWKLUGLQKLVFODVVDW WKH1RUWK$PHULFDDQGDUXQQHUXSSODFLQJLQWKH$3)0LFKLJDQ6WDWHSRZHUOLIWLQJPHHW (YHQPRUHLPSRUWDQWO\KHKDV¿QHWRROHGKLVGLHWWHFKQLTXHVDQGKHOSHGKXQGUHGVRI competitive  bodybuilders  come  into  shows  in  a  condition  that  is  most  often  far  beyond   LEAN   GAINS   PRINCIPLES   ]

3

WKHLUSUHYLRXVEHVW8QGHUVWDQGLQJWKHQHHGVDQGPHQWDOLW\RISRZHUOLIWHUVKHKDVDOVR become  something  of  an  expert  at  helping  guys  like  Matt  Kroc  and  Dave  Tate  clean  up   WKHLUGLHWDQGGURSIURP3/EXON\GRZQWRVLQJOHGLJLWGHDGO\7KLVVHHPVWREHDWUHQGZH will  see  more  of  —  powerlifters  wanting  to  get  lean  (either  to  compete  in  a  lighter  weight   FODVVRUWRVLPSO\H[WHQGWKHLUOLIHVSDQ  While  our  backgrounds  vary,  our  views  on  nutrition  are  remarkably  similar  (which  tends   WRPDNHXVERWKUHJDUGRQHDQRWKHUDVPXFKEULJKWHUWKDQZHPD\DFWXDOO\GHVHUYH ,Q SDUWLFXODURXULGHDVRQFDUEURWDWLRQGLHWVVHHPWREHLQDOLJQPHQW6KHOE\KDVZULWWHQ IRXUSUHYLRXVERRNVRQWKHVXEMHFW5HDGHUVKDYHEHHQUHTXHVWLQJDERRNWKDWJDYHD GHWDLOHGRYHUYLHZRISURSHURIIVHDVRQQXWULWLRQLean  Gain  Principles  is  that  book!

Shelby  demonstrates  great  condition  to  kick  off   a  successful  off-­season  plan  —  lean  enough  that   he  can  slowly  add  pounds  while  still  maintaining   separation  and  the  outline  of  abs LEAN   GAINS   PRINCIPLES   ]

4

Inch  by  inch,  a  snail  climbs  Mount  Fuji…

Despite  what  you  may  read  in  every  muscle  magazine,  the  road  to  a  champion  physique   LVDVORZDUGXRXVRQH
LEAN   GAINS   PRINCIPLES   ]

5

What  Should  I  Expect?

The  off-­season  is  the  gaining  season,  but  how  much  improvement  should  you  ex-­ pect?  What  should  be  considered  reasonable  expectations  during  the  off-­season?   +RQHVWO\DQ\WKLQJPRUHRQWKHVFDOHWKDQ¿YHSRXQGVDPRQWKLVWRRPXFKVORSS\ ZHLJKW
6

The  pro  bodybuilders  that  you  read  about  in  FlexWKDWVXSSRVHGO\JDLQ¿IWHHQ SRXQGVIURPRQHVKRZWRWKHQH[WDUHQRWUHSUHVHQWDWLYHRIW\SLFDOUHDOLW\)RU someone  not  a  member  of  the  genetic  elite,  they  will  most  likely  only  experience   GLVDSSRLQWPHQWWU\LQJWKRVHWHFKQLTXHV7KHJHQHWLFIUHDNVGRQ¶WUHDGDQGVHHN RXWWKLVLQIR7KRVHZLWKOHVVHUDELOLWLHVQHHGWR BEGINNERS.,I\RXDUHQHZWRWUDLQLQJ\RXPD\¿QGWKDW\RXPDNHVRPHRIWKH biggest  jumps  in  progress  in  those  initial  six  to  ten  months  as  your  body  adapts   WRWKHQHZVWUHVVRI\RXUWUDLQLQJDQG\RXUQXWULHQWULFKGLHW&RQVLVWHQF\ZLWK \RXUWUDLQLQJLVWKHPRVWLPSRUWDQWFRQVLGHUDWLRQ
LEAN   GAINS   PRINCIPLES   ]

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WOMEN.  Although  most  women  would  be  less  than  interested  in  the  general  con-­ cept  of  an  off-­season  program,  the  diets  in  this  book  can  easily  be  adapted  for   WKHLUXVHWKH\VLPSO\QHHGWRDGMXVWFDORULHOHYHOVEDVHGRQWKHLUERG\ZHLJKW MASTERS.  The  diets  in  this  book  will  also  transfer  well  to  bodybuilders  in  the   over-­forty  years  old  category,  with  two  considerations:  1)  although  this  is  case-­ VSHFL¿FEXWVRPHPD\KDYHVORZHUPHWDEROLVPV)RUWKLVUHDVRQZHPLJKWVWDUW WKHROGHUJX\DELWORZHURQWKHFDUEDQGIDWOHYHOV %XONLQJLVQRWDVZLVHIRU older  bodybuilders  due  to  higher  susceptibility  to  health  issues,  particularly  cardio-­ YDVFXODUGLVHDVH

LEAN   GAINS   PRINCIPLES   ]

8

Macronutrient  Rotation

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6HHZKDWZHGLGWKHUH":HJRWWKHZRUGV³PDFUR´DVLQPDFURQXWULHQWV DQGURWDWLRQDQG VTXLVKHGWKHPWRJHWKHULQWRRQHZRUG7KLVLVVRPHWKLQJWKDWLVUHIHUUHGWRLQOLQJXLVWLFV as  a  portmanteau A  portmanteau  is  when  two  or  more  words  or  morphemes  are  blended  in  order  to  create   DQHZZRUG7KHEHVWNQRZQH[DPSOHZRXOGEHD³VSRUN´WKRVHKDOIVSRRQKDOIIRUN WKLQJVWKDWDUHQRWUHDOO\JRRGIRUHDWLQJ$1<7+,1*\RXPLJKWZDQWWRHDWZLWKDIRUNRU VSRRQ 2WKHUH[DPSOHVLQFOXGHEUXQFKPL[WXUHRIEUHDNIDVWDQGOXQFK )HG([GR\RX even  remember  when  they  used  to  call  themselves  Federal  Express?),  and  the  annoying   %UDQJHOLQDWKDWSDLURIPDQQHTXLQVSUHYLRXVO\FDOOHG%UDG3LWWDQG$QJHOLQD-ROLH  6RZHFDPHXSZLWK0DFURWDWLRQ©  And  no,  we  aren’t  actually  going  to  bother  to  acquire   DQ\OHJDOULJKWVWRWKHZRUG,GRQ¶WH[SHFWSHRSOHZLOOZDQWWREX\0DFURWDWLRQ7VKLUWV DWDQ\SRLQWLQWKHIXWXUH,QIDFWWKHZRUGLVDOUHDG\ZHDULQJWKLQ%XWRXUUHDVRQIRU EULQJLQJWKLVXSDWDOOLVWKDWZKLOHWKH\DUHFRPPRQO\UHIHUUHGWRDV³FDUEURWDWLRQ GLHWV´DQGZHKDYHERWKZULWWHQDUWLFOHVFDOOLQJWKHPVXFK WKH\DUHPRUHDFFXUDWHO\ UHIHUUHGWRDV³PDFURQXWULHQWURWDWLRQGLHWV´:KLOHWKHIRFXVWHQGVWREHRQFDUEVVLQFH carb  restriction  is  the  common  thread  in  any  successful  fat  loss  diet,  our  expanded   understanding  of  the  best  way  to  eat  for  bodybuilding  requires  manipulation  of  proteins,   IDWDQGFDUEV (DFKRIWKHWKUHHPDFURQXWULHQWVQRWRQO\VHUYHVVSHFL¿FIXQFWLRQVEXWDGMXVWLQJ intake  of  any  one  of  them  affects  how  the  other  macronutrients  are  used  (and  needed)   PHWDEROLFDOO\DQGKRUPRQDOO\$OOWKLVEHLQJVDLGIHHOIUHHWRUHIHUWRWKHPDV³FDUE URWDWLRQGLHWV´EXWNHHSLQPLQGWKDWUHVWULFWLQJRUGHFUHDVLQJRQHPDFURQXWULHQWDIIHFWV WKHRWKHUV,WLVWKRVHVKLIWVDQGWKHHIIHFWVWKH\EULQJDERXWWKDWZHDUHH[SORLWLQJWRRXU PHWDEROLFDGYDQWDJH

LEAN   GAINS   PRINCIPLES   ]

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7KHSRSXODUERG\EXLOGLQJGLHWVRIWHQWR¿IWHHQ\HDUVDJRLQYROYHGFDUERK\GUDWH UHVWULFWLRQFUD]\KLJKSURWHLQLQWDNHDQGLQPRVWFDVHV UHVWULFWHGIDWLQWDNH$VWKLQJV evolved,  we  learned  the  following  things:  ,IFDUEVDUHUHVWULFWHGWRRVHYHUHO\RUIRUWRRORQJWKHERG\EXLOGHUÀDWWHQVRXWDQG ORVHVPXVFOH  ,QWKDWVDPHLQVWDQFHWKH\DOVRQRWLFHDSRLQWLQZKLFKWKHLUPHWDEROLVPRIWHQMXVW VWRSVUHVSRQGLQJ  :KHQSHRSOHH[WHQGWKHLUGLHWIRUPXOWLSOHFRQWHVWVZDUPXSVKRZIROORZHGE\WKH big  show  four  to  six  weeks  later),  they  noticed  that  going  off  of  their  diet  for  a  short   period  (whether  it  was  a  cheat  meal,  cheat  day  or  a  few  lax  days)  often  kick-­started   IDWORVVDQGQRWRQO\¿OOHGWKHPRXWEXWPDGHWKHPVWDUWEXUQLQJIDWDWDIDVWHU SDFHDJDLQ  :HKDYHOHDUQHGDKHOORIDORWDERXWIDWVHVSHFLDOO\WKDWPDQ\RIWKHPKDYHYHU\ KHDOWKDQGSK\VLTXHEHQH¿WLQJHIIHFWV   5HDOO\KLJKSURWHLQOHYHOVJX\VZHUHWDNLQJJUDPVGDLO\IRUH[WHQGHG periods)  was  a  huge  waste  of  money  since,  at  a  certain  point,  it  can  cause  the  body   WRUHWDLQOHVVQLWURJHQDQGVLPSO\WXUQRYHUSURWHLQIDVWHU  5HDOO\KLJKFDUEDQGFDORULHLQWDNHVLQWKHRIIVHDVRQPDNHPRVWOLIWHUVLQWRIDW VORSS\SLJVZLWKFRPSURPLVHGPHWDEROLVPDQGUHGXFHGLQVXOLQVHQVLWLYLW\ 2QHRIWKHPRVWDPD]LQJWKLQJVDERXWERG\EXLOGLQJLVWKDWLWRSHUDWHVDVDPLOOLRQ LQWHUDFWLQJRQJRLQJSK\VLRORJLFDOH[SHULPHQWV(YHQZLWKRXWLQSXWIURPWKHVFLHQFH FRPPXQLW\SHRSOH¿JXUHRXWZKDWZRUNVUH¿QHLWSHUVRQDOL]HLWDQGVKDUHWKH LQIRDPRQJRWKHUV7KH\WU\GLIIHUHQWDSSURDFKHVVRPHWLPHVVFUHZXSDQGOHDUQ WKHLUSHUVRQDOOLPLWV7KH\VKDUHLQIRDPRQJWKHPVHOYHVDQGDOPRVWDVLIDJURXS FRQVFLRXVQHVV PRYHWRZDUGVDFXOWXUDOUH¿QHPHQWRIWKHLUDSSURDFK ,WPD\QRWVHHPOLNHWKDW7KHWUDLQLQJDSSURDFKHVDUHGLYHUVHWKHGLHWVHTXDOO\VR$QG VRPHWLPHVIDGVYHHUDVHJPHQWRIWKHERG\EXLOGLQJZRUOGRIIFRXUVHIRUDZKLOH%XWLI you  jump  from  2011  back  to  2001,  and  from  2001  back  to  1991,  and  take  decade-­sized   looks  back  (even  just  by  glancing  at  old  issues  of  Flex  or  MuscleMag),  you  will  see  that   WKLQJVKDYHSURJUHVVHGDWDQLPSUHVVLYHUDWH1RWHYHU\RQHGRHVWKLQJVULJKWDQGZKDW may  be  right  for  one  may  need  adjustment  for  another),  but  more  people  are  doing  more   WKLQJVULJKWQRZWKDQWKH\ZHUHWHQRUWZHQW\\HDUVDJR7KHVFLHQFHFRPPXQLW\LVJUHDW at  verifying  what  we  have  discovered  (and  they  seems  to  take  a  gleeful  pride  when  they   can  shoot  down  a  supplement  or  technique  we  are  using)  but  the  bodybuilding  community   LVWKHRQHPDNLQJWKHPDMRULQQRYDWLRQV7KH\ZRXOGEHZLVHWRH[DPLQHZKDWZHGR IURPWKHSHUVSHFWLYHRI³/HW¶VVHHZK\ZKDWWKH\GRZRUNVVRZHOO«´UDWKHUWKDQD³/HW¶V GLVSURYHZKDWWKHVHPHDWKHDGVDUHGRLQJ´ %XWWRJHWEDFNRQWUDFN/HW¶VDQDO\]HZKDWZHKDYHFRPHXSZLWKDERXWPDFURQXWULHQW URWDWLRQ)RUVLPSOLFLW\VDNHZHZLOOJREDFNWRUHIHUULQJWRWKHPDVKLJKPHGLXPDQGORZ carb  days,  but  pay  attention  to  how  the  levels  of  protein  and  fat  are  concurrently  adjusted   DVZHOO

LEAN   GAINS   PRINCIPLES   ]

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NUTRIENT  TIMING )UHG³'U6TXDW´+DW¿HOGZDVDJUHDWFRQWULEXWRURIQHZLGHDVWRWKHSRZHUOLIWLQJDQG ERG\EXLOGLQJZRUOG+HEULGJHGWKHJDSEHWZHHQDWKOHWHDQGVFLHQWLVW2QHTXRWHRIKLV WKDWKDGDSURIRXQGHIIHFWRQPH\HDUVDJR«,KDYHORRNHGIRUWKHRULJLQDODQGFRXOGQRW ¿QGLWVR,ZLOOEHEDGO\SDUDSKUDVLQJLWKHUH«LVWKDWZHVKRXOGHDWEDVHGRQWKHQHHGV RIRXUERGLHVRYHUWKHKRXUVIROORZLQJWKDWPHDO,WPD\QRWVRXQGWKDWUHYROXWLRQDU\ QRZEXWWKLVZDVEHIRUHQXWULHQWWLPLQJZDVVRPHWKLQJFRPPRQO\SUDFWLFHG
PROBLEMS  WITH  KETOGENIC  DIETS While  ketogenic  diets  work  well  with  members  of  the  general  public  trying  to  get  in  shape   DVTXLFNO\DVSRVVLEOHVXFKDVWKH³'D\:HGGLQJ'LHW´ WKH\WHQGWREHDELWKLWRU PLVVZLWKERG\EXLOGHUV6RPHOLIWHUVGRRND\ZLWKWKHPEXWPRVWORVHWRRPXFKPXVFOH FRPHLQÀDWDQG¿QGWKDWWKH\MXVWFDQQRWWUDLQWKHZD\WKH\QHHGWR :KLOHLWLVFRPPRQWRKHDUSURSRQHQWVRINHWRJHQLFGLHWVVD\³7KHUHLVQRVXFKWKLQJ DVDQHVVHQWLDOFDUE´WKLVGLVPLVVLYHPDQWUDPLVVHVWKHFRUHÀDZRIWKHLUVWDQFH$V ERG\EXLOGHUVZHGRQ¶WFDUHDERXWHVVHQWLDO(VVHQWLDOPHDQV³HQRXJKWRNHHS\RXDOLYH DQGRXWRIDGLVHDVHVWDWH´PXFKLQWKHZD\WKDWHDWLQJDZHGJHRIOLPHHYHU\IHZ GD\VZRXOGNHHSHDUO\%ULWLVKVDLORUVIRUVXIIHULQJVFXUY\:HDUHPRUHFRQFHUQHGZLWK 237,0$/7RRSWLPL]HRIIVHDVRQPXVFOHJURZWKFDUEVVXUHDVKHOODUHHVVHQWLDO $FRPPRQIROORZXSPDGHE\WKHNHWRFURZGLVWKDW³7KHERG\RZQVQHHGVJUDPV RUZKDWHYHUDUELWUDU\QXPEHUWKH\WKURZRXW RIJO\FRJHQIRUDW\SLFDOZRUNRXW´:KLOH WKH\PD\VPXJO\WKLQNWKLVKDVVROLGL¿HGWKHLUSRVLWLRQWKH\OHDYHRXWWKHIDFWWKDWSRVW workout  energy  requirements  (removal  of  waste  products,  replenishment  of  glycogen,   general  recuperation  from  gym  trauma)  need  also  to  be  considered,  not  to  mention   *52:7+0RVWREYLRXVO\LI\RXIHHOOLNHFUDSDQGGRQ¶WKDYHWKHHQHUJ\WRWUDLQZLWKRXW adequate  carbs,  then  how  can  this  approach  be  effective  for  building  muscle? ,I\RXDUHJRLQJWRWU\DNHWRJHQLFGLHWXVHLWIRUDVKRUWWULDOSHULRG'RQRWJLYHXSDQ HQWLUHRIIVHDVRQ¶VPXVFOHJDLQVRQWKHH[SHULPHQW6HWDVLGHDWLPHSHULRGSHUKDSVD IRXUWRVL[ZHHNPLQLGLHW DQGVHHKRZLWDIIHFWV\RX.HHSLQPLQG\RXwill  lose  weight,   EXWLWFHUWDLQO\ZLOOQRWDOOEHIDW(YHU\RXQFHRIJO\FRJHQVWRUHGLQWKHPXVFOHVKROGV WKUHHRXQFHVRIZDWHU:KHQ\RXFXWFDUEV\RXUJO\FRJHQVWRUHVZLOOEHJUHDWO\GHSOHWHG and  water  weight  will  be  shed,  so  much  of  your  initial  weight  loss  will  be  glycogen  and   water,  both  of  which  are  solid  muscle  components  that  are  good  to  have  in  large  supply   GXULQJRIIVHDVRQWUDLQLQJ7KHUHLVDOVRLQYDULDEO\JRLQJWREHVRPHORVVRIPXVFOHVL]H LEAN   GAINS   PRINCIPLES   ]

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ZKLFKLVDQWLWKHWLFDOWRWKHJRDOVRIDQRIIVHDVRQSURJUDP7KLVZLOOYDU\IURPSHUVRQWR person  and  (along  with  psychological  preferences)  explains  why  some  favor  ketogenic   GLHWVZKLOHRWKHUVFDQQRWWROHUDWHWKHP If  you  should  decide  to  test  out  a  ketogenic  diet,  make  note  of  changes  in  body   FRPSRVLWLRQVWUHQJWKDSSHDUDQFHPRRGDQGHQHUJ\OHYHOV6HHLIWKHLQLWLDOORVVHVRQWKH VFDOHFRUUHVSRQGZLWKUHDOERG\IDWFKDQJHVIXUWKHULQWRWKLQJV$OVRNHHSWDEVRQ\RXU PHWDEROLVPDVZHOODVRQHFDQLQVWLQFWLYHO\ $OWKRXJKPRVWSHRSOHGRQRWH[SHULHQFHD metabolic  slamming  of  the  fat-­burning  brakes  until  six  or  seven  weeks  into  a  keto  diet,   WU\WREHDOHUWWRKRZ\RXSHUVRQDOO\UHVSRQG%\DOOPHDQVEHRSHQWRWU\LQJGLIIHUHQW nutrition  approaches,  but  someone  trying  to  spend  four  to  six  months  of  an  off-­season   program  with  an  extremely  low  carb  intake,  would  not  be  getting  the  most  progress  from   WKHLUWUDLQLQJ 7KHUHDUHPDQ\EHQH¿WVRIFDUEVRQHPXVWNHHSLQPLQG)LUVWRIIFDUEVSURYLGHJO\FRJHQ IRUEUDLQIXQFWLRQDQGPXVFXODUFRQWUDFWLRQ$VWKHEUDLQDOZD\VUHFHLYHVSULRULW\ZKHQLW comes  to  fuel  considerations  (despite  what  it  may  seem  like  when  talking  to  some  idiots),   the  needs  of  muscle  come  a  distant  second,  to  the  extent  that  muscle  will  even  be  broken   GRZQWRSURYLGHHQHUJ\WRNHHSWKHJHDUVJULQGLQJXSLQWKHROGJUD\PDWWHU Carbs  are,  of  course,  protein  sparing,¶PVXUH\RXKDYHKHDUGWKLVWHUPDVIDUEDFN as  junior  high  health  class  but  you  may  not  have  thought  about  what  it  means  from  a   ERG\EXLOGLQJQXWULWLRQSHUVSHFWLYH:LWKLQDGHTXDWHFDUELQWDNHVRPHRI\RXUSURWHLQ LQWDNHLVEURNHQGRZQIRUHQHUJ\QHHGVEHIRUHKDYLQJDQ\HIIHFWRQQLWURJHQUHWHQWLRQ $VPHQWLRQHGHDUOLHUFDUEVEOXQWFRUWLVRO,QVXOLQUHOHDVHGLQUHVSRQVHWRFDUELQWDNH  and  cortisol  tend  to  counteract  the  effect  of  one  another,  with  insulin  acting  as  a  nutrient   storage  hormone  and  cortisol  (along  with  glucagon)  working  to  release  nutrients  in   UHVSRQVHWRWKHERG\¶VHQHUJHWLFQHHGV

“In  my  younger  (and  foolish)  days,  I  had  radical   changes  in  body  weight  from  off-­season  to  pre-­ contest  periods.  However,  as  I  learned  more  and   UH¿QHGP\GLHWDU\KDELWV,IRXQG,FRXOGFRPH in  more  cut  and  massive  by  training  only  slightly   above  my  contest  weight.”   —  Rich  Gaspari  (The  Gaspari  Method:  New  Age  Nutrition   &  Mass  I)

PROBLEMS  WITH  BULKING  PROGRAMS :KLOHLWLVLPSRUWDQWWRHVWDEOLVKD³FRUHRIH[FHVV´WREXLOGPXVFOHEXONLQJSURJUDPV KDYHEHHQVKRZQWRZRUNSRRUO\RYHUWKHORQJUXQ7DNHWKHFRPPRQH[DPSOHRIWKH skinny  yet  determined  teenager  that  takes  three  years  to  eat  his  way  from  150  up  to   SRXQGV7KLVLVGRQHWKURXJKIDVWIRRGEXUJHUVLFHFUHDP3% -VDQGZLFKHVDQG WKHRFFDVLRQDOSURWHLQVKDNHZKHQ¿QDQFHVDOORZ 7KHFRQVWDQWVXSSO\RIORZQXWULHQW FDORULHVJLYHKLPWKHLPPHGLDWHJUDWL¿FDWLRQRIUHVXOWVDWOHDVWDFFRUGLQJWRWKHVFDOH The  mirror  does  not  tell  nearly  as  positive  of  a  story,  but  encouraged  by  weight  gain,  he   FRQWLQXHVWRLQFUHDVHKLVHIIRUWV$VVLVWHGE\KLVIULHQGV5RQDOG0F'RQDOG /LWWOH'HE DQGWKHJUHDW&KHI%R\DUGHH KHFRQWLQXHVVWULGLQJIRUZDUG2ND\PD\EHLWVPRUHRI LEAN   GAINS   PRINCIPLES   ]

12

Differences  Between  the  Carb  Rotation  Contest  Diet   and  the  Lean  Gain  Off-­Season  Diet Marrying  your  weekly  carb  cycle  with  your  training  cycle  (used  in  off-­season,   not  while  dieting)   Pre-­during  and  post-­workout  supplement  protocol  (used  in  off-­season,  not  while   contest  dieting) Middle-­of-­night  eating  (used  in  off-­season,  not  while  dieting) DVKXIÀHWKDQDVWULGH+HGHYHORSVDUHSDVD³ELJHDWHU´DQGKLVVWUHQJWKLQWKHJ\P FOLPEVWKDQNVWRKLVLQFUHDVHGOHYHUDJH+HIHHOVDVLIKHKDVPDGHQLFHSURJUHVV Three  years  and  forty  bulky  pounds  later,  he  decides  in  March  that  the  extended  bulk   period  has  run  its  course  and  it  is  time  to  whittle  down  and  unveil  his  ripped  muscle  at  the  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¿FLHQWLQKLVXVHRIFDORULHV+LVWLPHLQ WKHJ\PLVQRWYLVLEO\QRWLFHDEOH+HLVOHVVDWKOHWLFWKDQKHZDVWKUHH\HDUVSUHYLRXVO\ DQGJHQHUDOO\ORRNVOLNHFUDS)RUKLP%XONLQJZDVDQHSLFIDLO While  some  teens  seem  to  do  okay  with  bulking  programs,  this  is  only  because  until   WKH\VWDUWUHDOO\VODPPLQJIRRGWKHLUFDORULFQHHGVMXVWKDGQRWEHHQPHW,IWKHVHVDPH individuals  were  to  put  in  the  effort  to  meet  the  same  (or  possibly  even  slightly  lower)   calorie  levels  with  quality  clean  food  sources,  they  would  pack  on  at  least  as  much  muscle   without  the  fat  that  must  be  painstakingly  stripped  off  later  (usually  with  a  great  amount   RIWKDWKDUGHDUQHGPXVFOHEHLQJORVWLQWKHSURJUHVV  )RUDGXOWOLIWHUVEXONLQJPDNHVWKHPOHVVRIDQDWKOHWH7KH\¿QGLWFXPEHUVRPHDQG DZNZDUGWRPRYH7KH\KDYHOHVVHQHUJ\IRUWUDLQLQJDQGPD\H[SHULHQFHVOHHSDSQHD DQGKLJKHUEORRGSUHVVXUH,QPRVWFDVHVEXONLQJSURJUDPVDUHPHUHO\H[FXVHVIRU JOXWWRQ\

The  Middle  Path 2YHUO\UHVWULFWHGFDUEVPD\QRWDOORZ\RXWRH[SHULHQFHRSWLPDOPXVFOHJDLQV([FHVVLYH FDUELQWDNHPD\SDFNRQPRUHERG\IDWWKDQPXVFOH7KHVROXWLRQLVDFDUEURWDWLRQ DSSURDFKThis  involves  dividing  your  diet  into  High-­Carb,  Medium-­Carb  and  Low-­Carb   GD\VDUUDQJHGWKURXJK\RXUZHHNWRFRUUHVSRQGWR\RXUVSHFL¿FWUDLQLQJGD\V )RURIIVHDVRQGLHWLQJ\RXZDQWWRPDUU\\RXUWUDLQLQJWR\RXUFDUELQWDNH7KHPRVW common  approach  is  to  designate  your  heaviest  training  days  (legs,  back)  as  High-­Carb   GD\V5HVWGD\VFRXOGEH/RZRU0HGLXP&DUEGHSHQGLQJRQ\RXUVSHFL¿FUHVSRQVHWR LEAN   GAINS   PRINCIPLES   ]

13

FDUEV6RPHSUHIHUWRSURFHHGWKHLULQWHQVHWUDLQLQJGD\VZLWKD+LJK&DUEGD\LQRUGHU WRGRLQWRWKLQJVJO\FRJHQORDGHG7KLVLVSXUHO\DPDWWHURISHUVRQDOSUHIHUHQFH7KHWZR approaches  are  illustrated  below:  

RECUPERATION-­BASED  PLAN 021 Legs           HIGH 78( &KHVW 6KRXOGHUV MED WED off                     LOW 7+8 Back           HIGH FRI Arms           MED SAT off           LOW 681 off                     LOW

CARB  PRE-­LOAD  PLAN 021 Legs         MED 78( &KHVW 6KRXOGHUV LOW WED off           HIGH 7+8 Back           MED FRI Arms LOW SAT off LOW 681 off           HIGH

As  you  can  see,  the  above  diet  has  two  High-­Carb  days,  two  Low-­Carb  days  and  three   0HGLXP&DUEGD\VHDFKZHHN7KHEHVWIHDWXUHRIWKLVGLHWLVWKDWLWLVHDVLO\DGMXVWDEOH If  you  are  gaining  body  fat  on  it,  you  can  switch  one  of  the  days  (in  the  weekly  schedule   example  above,  it  would  be  Thursday)  from  High-­Carb  to  Medium-­Carb,  or  your  Sunday   IURP0HGLXPWR/RZ,I\RXDUHJHWWLQJÀDWRUIHHOOLNH\RXDUHUXQGRZQ\RXFDQERRVW one  of  the  Low  days  to  Medium  or  a  Medium  day  to  a  High  day,  or  you  can  increase  the   FDUEVDELWRQ\RXU0HGLXPDQGRU+LJKGD\V The  Low-­Carb  days  keeps  the  body  fat  low  and  insulin  sensitivity  high  while  the  High-­Carb   Days  keeps  the  metabolism  from  slowing  down,  keeps  glycogen  stores  topped  off,  and   VWDYHVRIISV\FKRORJLFDOKXQJHUSDQJV &+($70($/6&KHDWPHDOVDUHYHU\LQGLYLGXDO0DQ\UHTXLUHRQHDWOHDVWRQFHDZHHNIRU VRFLDOUHDVRQVHVSHFLDOO\LIPDUULHGRULQDGDWLQJVLWXDWLRQ0RUHWKDQRQFHDZHHNLVRQO\ SRVVLEOHLI\RXKDYHDEHWWHUWKDQDYHUDJHPHWDEROLVP7KRVHZLWKDVWURQJPLQGVHWZLOO ¿QGWKDWWKH\FKHDWOHVVRIWHQLQWKHRIIVHDVRQWKDWWKHSODQQHGSUHFRQWHVWGLHWLQJFKHDW PHDOV'XULQJDFRQWHVWGLHWFKHDWPHDOVDUHQHFHVVDU\WRVWRNHWKHPHWDEROLVPEXPS XSOHSWLQOHYHOVUH¿OOJO\FRJHQOHYHOVHWF,QWKHRIIVHDVRQ\RXDUHQRWGHSOHWHGVRWKH\ RQO\VHUYHDSV\FKRORJLFDOIXQFWLRQ &$5',2:25.&DUGLRYDULHVGHSHQGLQJRQKRZDJJUHVVLYH\RXDUHDQG\RXUFRQFHUQ ZLWKKHDOWK7KRVHWKDWQHHGWREHDELWOHDQHURUZLWKSRRUPHWDEROLVPQHHGWRGRWKUHH RUIRXUFDUGLRVHVVLRQVDZHHNDURXQGPLQXWHVLQOHQJWKRQRIIGD\V 7KHJRDOKHUH LVWRNHHSVERG\IDWLQFKHFNEXWWKH\GRQRWFDQFHORXWVKLWW\HDWLQJ ,QVRPHFDVHV FDUGLRRQRIIGD\VFDQKHOSNHHSVRPHRQH¶VKXQJHUXS0RVWVHVVLRQVVKRXOGEHPRGHUDWH LQWHQVLW\RIPD[KHDUWUDWH 2QHRIWKRVHVHVVLRQVFDQEH+LJK,QWHQVLW\ ,QWHUYDO7UDLQLQJMXVWWRNHHSWKHPHWDEROLVPXS 6/((3,WLVRSWLPDOWRJHWHLJKWRUQLQHKRXUVRIVOHHSLQWKHRIIVHDVRQ,QDQLGHDO VLWXDWLRQ\RXZRXOGWDNHD¿IWHHQWRWZHQW\PLQXWHQDSDQKRXURUWZRDIWHUWUDLQLQJ Sometime  just  lying  down  with  your  spine  in  a  neutral  position  and  relaxing  without   QHFHVVDULO\IDOOLQJDVOHHSLVDQDGHTXDWHERRQWRUHFXSHUDWLRQ*DLQVFDQEHPDGHRQOHVV VOHHSGXHWRZRUNDQGIDPLO\FRPPLWPHQWVEXWLI\RXFDQVKRRWIRUPRUH

LEAN   GAINS   PRINCIPLES   ]

14

CARB  ROTATION  AT  A  GLANCE HIGH  CARB

MEDIUM  CARB

)81&7,21 Storage  day   Coasting  day $1$%&$7$% Highly  anabolic 5$7,2 Leg  Day,  Back  Day  or   675(1*7+ Weak  Bodypart  Spe-­ [Varies] 75$,1,1* cialization  Day Keeps  metabolism  el-­ Replenish  glycogen   evated  and  keeps  you   stores IURPÀDWWHQLQJRXW Moderate  insulin  lev-­ els  with  minor  insulin   Higher  insulin  output spike  only  near  work-­ out Increased  insulin  sen-­ sitivity  from  low-­carb   days  allows  for  glyco-­ gen  super-­compen-­ sation  and  increased   LQWDNHRIQXWULHQWV Proportionally  more   3527(,1 protein  available  for   Moderate 1(('6 synthesis,  even  with   lower  gram  intake Possibly  chromium,   SPECIAL   alpha-­lipoic  acid  or   6833/(0(176 cinnamon  (mild  glu-­ cose  disposal  agents) PREFERED   High-­Intensity  Interval   1RFDUGLRIRUPRVW &$5',2 Training

LOW  CARB Depletion  day   Possibly  catabolic   (hopefully  on  fat) Rest  days  or  training  of   smaller  bodyparts  like   arms,  delts Insulin  levels  low,  al-­ ORZLQJIRUHI¿FLHQWIDW burning Higher  (healthy)  fats   which  increase  insulin   VHQVLWLYLW\RPHJDV  Deplete  glycogen  stores   somewhat  which  in-­ creases  insulin  sensitiv-­ ity More  protein  needed   since  some  is  used  as   DQHQHUJ\VRXUFH Good  time  for  high   quality  hydrolysates   or  BCAAs  to  maintain   muscle  size Long  steady-­state   cardio

 

LEAN   GAINS   PRINCIPLES   ]

15

MENU  PLAN  150-­POUND  MALE HIGH  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGORZIDW MEDIUM  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW LOW  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW NOTE:2QWUDLQLQJGD\V\RXZRXOGUHSODFHRQHRIWKHPHDOVZLWKWKHSUHGXULQJSRVW ZRUNRXWSURWRFRO HIGH  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVDQGORZIDW MEAL  #1

Blender  shake  made  with  1  scoop  whey  protein,  1  cup  oats  (dry  measure),  with  ice,   water,  cinnamon,  and  Splenda

MEAL  #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUH DQGFXSVEURZQULFHFRRNHGPHDVXUH

MEAL  #3

R]H\HRIURXQGVWHDNR]VZHHWSRWDWR

0($/

Workout  protocol  VHHSDJH

MEAL  #5

R]FKLFNHQEUHDVWFRRNHGPHDVXUH DQGFXSVEURZQULFHFRRNHGPHDVXUH

MEAL  #6

2PHOHWPDGHZLWKHJJZKLWHVDQGZKROHHJJSLHFHV(]HNLHOEUHDGWRDVW

MEDIUM  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL  #1

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUH ZLWKLFH water,  cinnamon,  and  Splenda

MEAL  #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUH ôFXSFRRNHGEURZQULFHDOPRQGV

MEAL  #3

2PHOHWPDGHZLWKZKROHHJJVDQGHJJZKLWHVSLHFHV(]HNLHOEUHDGWRDVW

0($/

Workout  protocol  VHHSDJH

MEAL  #5

R]WXUNH\EUHDVWFRRNHGPHDVXUH FXSVVWHDPHGEURFFROLWDEOHVSRRQROLYHRLO

MEAL  #6

R]H\HRIURXQGVWHDNZDOQXWKDOYHV

LOW  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL  #1

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUH ZLWK ice,  water,  cinnamon,  and  Splenda

MEAL  #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUH ôFXSFRRNHGEURZQULFHDOPRQGV

MEAL  #3

R]H\HRIURXQGVWHDNZDOQXWKDOYHV

0($/

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQWDEOHVSRRQPDFDGDPLDQXWRLO with  ice,  water,  cinnamon,  and  Splenda

MEAL  #5

R]WXUNH\EUHDVWFRRNHGPHDVXUH FXSVVWHDPHGEURFFROLWDEOHVSRRQROLYHRLO

MEAL  #6

R]H\HRIURXQGVWHDNRXQFHZDOQXWV

LEAN   GAINS   PRINCIPLES   ]

16

MENU  PLAN  200-­POUND  MALE HIGH  DAYS:PHDOVWRWDOOLQJJSURWHLQJFDUEVDQGORZIDW MEDIUM  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW LOW  DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW NOTE:2QWUDLQLQJGD\V\RXZRXOGUHSODFHRQHRIWKHPHDOVZLWKWKHSUHGXULQJSRVW ZRUNRXWSURWRFRO HIGH  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVDQGORZIDW MEAL  #1

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUH ZLWKLFH water,  cinnamon,  and  Splenda

MEAL  #2

R]FRRNHGFKLFNHQEUHDVWFXSVEURZQULFH

MEAL  #3

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUH ZLWKLFH water,  cinnamon,  and  Splenda

0($/

Workout  protocol  VHHSDJH

MEAL  #5

R]FRRNHGFKLFNHQEUHDVWFXSVEURZQULFH

MEAL  #6

R]H\HRIURXQGVWHDNR]VZHHWSRWDWR

MEDIUM  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL  #1

Blender  shake  made  with  2  scoops  whey  protein,  1  cup  oats  (dry  measure),  with  ice,   water,  cinnamon,  and  Splenda

MEAL  #2

R]FRRNHGFKLFNHQEUHDVWôFXSEURZQULFHDOPRQGV

MEAL  #3

Blender  shake  made  with  2  scoops  whey  protein,  1  cup  oats  (dry  measure),  2   teaspoons  macadamia  nut  oil,  with  ice,  water,  cinnamon,  and  Splenda

0($/

Workout  protocol  VHHSDJH

MEAL  #5

R]WRSURXQGVWHDNRYHUDVDODGZLWKWEVSH[WUDYLUJLQROLYHRLODQGEDOVDPLF vinegar

MEAL  #6

2PHOHWZLWKZKROHHJJVDGGLWLRQDOHJJZKLWHV

LOW  DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL  #1

%OHQGHUVKDNHPDGHZLWKVFRRSVZKH\SURWHLQFXSRDWVGU\PHDVXUH  WDEOHVSRRQDOPRQGEXWWHUZLWKLFHZDWHUFLQQDPRQDQG6SOHQGD

MEAL  #2

R]FRRNHGFKLFNHQEUHDVWôFXSFRRNHGEURZQULFHDOPRQGV

MEAL  #3

%OHQGHUVKDNHPDGHZLWKVFRRSVZKH\SURWHLQFXSRDWVGU\PHDVXUH  WDEOHVSRRQDOPRQGEXWWHUZLWKLFHZDWHUFLQQDPRQDQG6SOHQGD

0($/

R]FRRNHGWXUNH\EUHDVWFXSVEURFFROLRXQFHZDOQXWV

MEAL  #5

R]WRSURXQGVWHDNRYHUDVDODGZLWKWEVSH[WUDYLUJLQROLYHRLODQGEDOVDPLF vinegar

MEAL  #6

2PHOHWZLWKZKROHHJJVDGGLWLRQDOHJJZKLWHV

LEAN   GAINS   PRINCIPLES   ]

17

SETTING  UP  YOUR  OWN  INTAKE Carbohydrate

Protein

Fat

High-­Carb  Day

±JUDPVSHU pound  of  bwt

±JUDPVSHU pound  of  bwt

low

Medium-­Carb  Day

1–2  grams  per   pound  of  bwt

±JUDPVSHU pound  of  bwt

JUDPV per  pound  of  bwt

Low-­Carb  Day

JUDPSHU pound  of  bwt

±JUDPVSHU pound  of  bwt

JUDPV per  pound  of  bwt

After  looking  at  the  two  sample  diets,  you  should  have  an  excellent  grasp  of  what  your   SHUVRQDOGLHWVKRXOGORRNOLNHRQWKLVSURJUDP%XWZKDWLI\RXDUHSRXQGVRU"2U DULSSHG":HGRQ¶WZDQWWROHDYH\RXRXW7KHJUDSKDERYHZLOOKHOS\RXWRSOXJLQ \RXURZQQXPEHUVWRSHUVRQDOL]HWKHGLHWIRU\RXUSHUVRQDOQHHGV2QFH\RXNQRZ\RXU GDLO\WRWDOVGLYLGHWKHPXSLQWRVL[RUPRUHPHDOVGDLO\HYHU\òWRKRXUV :HFRQ-­ VLGHUWKHSUHGXULQJDQGSRVWZRUNRXWPHDOVDVRQH
Workout  Supplementation 7KHUHDUHVSHFL¿FWLPHVLQ\RXURIIVHDVRQSURJUDPLQZKLFKMXGLFLRXVO\WLPHGVXSSOHPHQW LQWDNHFDQJLYH\RXWKDWDGGHG¿YHWRWHQSHUFHQWLQ\RXUHIIRUWV2QHWKLQJWRDGGLPPH-­ diately,  if  you  are  not  already  doing  so,  is  the  consumption  of  a  night-­time  shake  that  can   EHHDVLO\VODPPHGZKHQ\RXZDNHIRUWKDW$0EODGGHUGUDLQ:HVXJJHVWDVFRRSRU two  of  whey,    and  scoop  or  two  of  casein  (varied  based  on  your  size)  to  provide  a  broad   amino  array  plus  a  mix  of  fast  and  slow-­acting  proteins  to  provide  a  slow  sustained-­re-­ OHDVHRISURWHLQ$GGLQDWDEOHVSRRQRIKHDOWK\IDWVOLNHPDFDGDPLDQXWRUROLYHRLO JUDPVGHSHQGLQJRQERG\ZHLJKW  LEAN   GAINS   PRINCIPLES   ]

18

Shortly  before  your  workout,  drink  a  pre-­workout  shake  consisting  of  a  fast-­acting  carbo-­ K\GUDWHDQGSURWHLQ:D[\PDL]HVWDUFK:06 LVFRQYHQLHQWDQGHDV\RQWKHVWRPDFK XQOLNHGH[WURVHDQGPDOWRGH[WULQ %OHQGJUDPVRI:06IRUPRVW PL[HGZLWK 30  grams  of  a  quality  whey  isolate  plus  10  grams  Anatrop  (BCAA  plus  L-­Leucine,  creatine   PRQRK\GUDWH/7DXULQHIRUFHOOYROXPL]LQJ  During  your  workout  is  another  great  time  to  take  advantage  of  the  increased  circulation   RIEORRGWRWKHWUDLQHGERG\SDUWV5DWKHUWKDQMXVWFLUFXODWHEORRGFLUFXODWHQXWULHQWULFK EORRGWKURXJKWKHERG\SDUWV\RXDUHWUDLQLQJ6LSSLQJDGULQNRIJUDPVZD[\PDL]H and  Anatrop  (or  BCAAs  with  Gatorade)  assists  keeping  energy  levels  up  and  kick-­starting   UHFXSHUDWLRQ $IWHU\RXUZRUNRXWDVKDNHZLWKDELWPRUHZD]\PDL]HWKDQSUHZRUNRXWJUDPV  DQGVRPHZKH\SURWHLQJUDPV ZLOONHHS\RXYHU\VDWXUDWHGZLWKQXWULHQWV,W might  seem  like  a  small  dose  of  protein  but  it  is  more  important  to  look  at  the  sum  of   WKRVHPHDOV Finally,  sixty  to  ninety  minutes  later,  consume  a  whole-­food  meal,  (perhaps  an  omelette  or   VRPHW\SHRIPHDW 6LQFHWKHVKDNHVDUHTXLFNO\DEVRUEHG\RXZDQWVRPHUHDOIRRGWR SURYLGHVRPHSURWHLQWKDWZLOOVORZO\WULFNOHLQWR\RXUV\VWHP

OTHER  SUPPLEMENTS &5($7,1(3HUKDSVWKHPRVWVWXGLHGDQGUHSHDWHGO\SURYHQHIIHFWLYHVXSSOHPHQWDYDLO-­ DEOHLVFUHDWLQHPRQRK\GUDWH,WKHOSVIXHOPXVFOHFRQWUDFWLRQDQGKDVEHHQVKRZQWR KHOSSHRSOHERWKOLIWVOLJKWO\KHDYLHUDQGWRNQRFNRXWPRUHUHSV&UHDWLQHKDVVWDUWHGWKH whole  cell  volumization  craze  because  a  fully  creatine-­saturated  body  will  very  quickly   SDFN¿YHWR¿IWHHQSRXQGVRQDOLIWHUGXHWRWKHIDFWWKDW\RXZLOORVPRWLFDOO\GUDZZDWHU LQWRWKHPXVFOHVDVZHOO 7KHUHDUHVRPHSUHWW\VROLGWKHRULHVWKDWNHHSLQJDIXOOFUHDWLQH WDQNDOVRHQFRXUDJHVPXVFOHJURZWK6LQFHFUHDWLQHKDVEHFRPHDYHU\DIIRUGDEOHVXSSOH-­ PHQWDGGLQJLWWR\RXUGDLO\LQWDNHLVDQREUDLQHU7DNH¿YHWRWHQJUDPVHYHU\GD\LQ-­ FOXGLQJQRQWUDLQLQJGD\V WRNHHSWKHPXVFOHVWRUHVWRSSHGRII BCAAs:  The  largest  percentage  of  amino  acids  in  muscle  tissue  is  composed  of  branched-­ chain  amino  acids,  so  it  should  be  little  surprise  how  effective  supplementing  BCAAs  are   IRUVSDULQJWKHPXVFOHVIURPEHLQJFDQQLEDOL]HGIRUHQHUJ\)RUWKRVHZLWKVRPHH[WUD spending  money,  taking  BCAAs  before,  during  and  after  (either  alone  in  capsule  form  or  as   SDUWRIDGULQN ,ZLOOWDNHWHQRQHJUDP FDSVRQP\GULYHWRWKHJ\P¿YHWRWHQPRUH PLGZRUNRXWDQGWKHQDQRWKHUGRVHZKHQ,DPGRQH 08/7,9,7$0,10,1(5$/-XVWWRFRYHU\RXUEDVLFQXWULWLRQDOQHHGVDPXOWLLVDZRUWK-­ ZKLOHDGGLWLRQIRULQVXUDQFHSXUSRVHV7KHLPSRUWDQFHRIWKLVRIFRXUVHGHSHQGVRQKRZ YDULHG\RXUGLHWLV,I\RXDUHFRQVXPLQJDYDULHW\RIIUHVKYHJJLHVDQGQXWULHQWULFKIRRGV \RXFDQJHWDWZRDGD\DQGMXVWWDNHDKDOIGRVH7KRVHZLWKRXWDGHTXDWHZKROHIRRGLQ-­ take,  may  need  a  full  dose  and  perhaps  even  some  extra  vitamin-­C,  D,  E,  B-­complex  and   ZKDWHYHU\RXIHHO\RXPD\EHSHUVRQDOO\ODFNLQJ =0$LVDOVRDXVHIXOVXSSOHPHQW=LQFLVYLWDOIRUHQ]\PHSURGXFWLRQDQGDGH¿FLHQF\LQ LWFDQOHDGWRORZWHVWRVWHURQHOHYHOV0DJQHVLXPLVDSKHQRPHQDOSURGXFWLPSRUWDQWLQ PXVFOHFRQWUDFWLRQQHUYHFRQGXFWLRQDQGJOXFRVHGLVSRVDO7DNHQEHIRUHEHG=0$FRQ-­ WULEXWHVWRPRUHUHVWIXOVOHHS$JDLQIRULQVXUDQFHSXUSRVHV=0$LVDQHDVLO\DIIRUGDEOH DGGLWLRQSDUWLFXODUO\VLQFHLQWHQVHWUDLQLQJDQGVZHDWLQJ FDQGHSOHWHPLQHUDOV

LEAN   GAINS   PRINCIPLES   ]

19

HEALTHY  LIPIDS:  Fish  oils  are  the  single  best  health-­promoting  supplements  for  both   ERG\EXLOGHUVDQGOD]\FRXFKSRWDWRHV7KHKDYHDSURIRXQGHIIHFWRQFDUGLRYDVFXODUKHDOWK DVZHOODVHQFRXUDJLQJOHDQQHVVDQGPXVFOHJURZWK
LEAN   GAINS   PRINCIPLES   ]

20

Food  Prep  Pointers

Some  Useful  Kitchen  Tips :KLOH,KDYHKHDUGERG\EXLOGLQJUHIHUUHGWRDV³7KH%DWWOHRIWKH.QLIHDQGWKH)RUN´OLNH DQ\WUXHPLOLWDU\LQFXUVLRQVXFFHVVLIRIWHQZRQWKURXJKSURSHUSODQQLQJ&RQVLGHU\RXU NLWFKHQWREH\RXU&RPPDQG2SHUDWLRQV&HQWHUDQG\RXUJURFHU\OLVWDV\RXUJHQHUDODW-­ WDFNVWUDWHJ\2QO\DIRROVHQGVWKHLUWURRSVLQWRZDUHLWKHURQWKHEDWWOH¿HOGRULQWKH J\P ZLWKRXWSURSHUVXSSOLHV /D]\RUQRQH[LVWHQW IRRGSODQQLQJZLOOOLPLWLIQRWFRPSOHWHO\GHUDLO\RXUSURJUHVV7KH bodybuilders  that  seem  to  make  the  most  of  their  genetics  tend  to  also  be  the  very  ones   that  set  aside  time  (once  or  twice  a  week),  to  perform  bulk  prep  of  their  bodybuilding   PHDOV,I\RXFRPHKRPHDQGKDYHDYDULHW\RIKHDOWK\GHOLFLRXVSUHPDGHPLFURZDYDEOH bodybuilding  meals  waiting  for  you  in  the  freezer,  you  are  much  more  likely  not  to  stray   IURPJRRGQXWULWLRQ7KHWRSEHQH¿WRIEXONIRRGSUHS²LWNHHSV\RXRQWUDFNWR\RXURE-­ MHFWLYHRIDOHDQPXVFXODUERG\ Most  successful  bodybuilders  with  busy  lifestyles  set  aside  one  evening  once  or  twice  a   ZHHNWRSUHSDUHWKHLUKHDOWK\ERG\EXLOGLQJPHDOVLQEXON,I\RXDUHJRLQJWRIUHH]HPHDOV \RXFDQH[WHQGWKHWLPHIUDPH,I\RXSUHIHUIUHVKHUPHDOVWKHQ\RXZLOOQHHGWRMXVW PDNHWKUHHWRIRXUGD\VZRUWKLQDVLQJOHVHVVLRQ If  you  look  in  your  phone  directory,  you  can  even  get  together  with  a  friend  or  two  and   rent  out  a  large  production  kitchen  with  multiples  ovens,  stoves  and  lots  of  counter  space   WRFRRNDPRQWK¶VZRUWKRIIRRGVLQDGD\LI\RXDUHJRRGDWPXOWLWDVNLQJ7KLVLVDJRRG ZD\WRJHWUHDG\IRUDVXFFHVVIXORIIVHDVRQSKDVH7KHVHUHQWDNLWFKHQVDUHRIWHQIRXQG in  places  that  teach  cooking  classes  as  they  want  to  make  a  little  extra  money  in  their   RIIKRXUV-XVWPDNHVXUH\RXDUHWKRURXJKO\SUHSDUHGZLWKDOOWKHLQJUHGLHQWVDQGVSLFHV UHTXLUHGVLQFH\RXZLOOEHRQWKHFORFN

LEAN   GAINS   PRINCIPLES   ]

21

Many  people  are  surprised  once  they  start  to  consistently  bulk  prepare  their  bodybuild-­ ing  meals  that  there  is  a  remarkable  monetary  savings  over  just  prepping  their  meals  the   QLJKWEHIRUH0RVWIRRGVDUHSURUDWHGLQFRVWZKLFKPHDQVEX\LQJWHQRQHSRXQGFRQ-­ WDLQHUVRIFKLFNHQLVPXFKPRUHH[SHQVLYHWKDQEX\LQJDVLQJOHWHQSRXQGEDJ,UHFRP-­ mend  that  you  shop  around  your  area  for  outlets  such  as  Sam’s  Club,  Costco,  GFS  and  the   :KROHVDOH&OXE7KHVHVWRUHVRIIHUH[FHOOHQWSULFHVDQGDUHSDUWLFXODUO\VXLWHGIRUWKRVH WKDWHDWLQTXDQWLW\RIWHQSURYLGLQJLWHPVE\WKHFDVHRULQVSHFLDOZKROHVDOHVL]HV +XQWDURXQGDQGFRPSDUHSULFHVDWHYHU\JURFHU\VWRUHLQ\RXUDUHD,UHFHQWO\FDPH DFURVVDQRXWOHWVWRUHRZQHGE\DFRPSDQ\WKDWVHOOVZKROHVDOHWRUHVWDXUDQWV,IHOWOLNH, VWHSSHGLQWRSDUDGLVHZKHQ,VDZWKDW,FRXOGSXUFKDVHÀDWVRIWZRDQGDKDOIGR]HQHJJV IRUWKHFRVWRIDGR]HQDWDWUDGLWLRQDOJURFHU\VWRUH,DOVRIRXQGER[HVRIVL[WHHQ¿YH ounce  steaks,  three-­pound  bags  of  pre-­cooked,  diced  chicken  breast  and  incredibly  fresh   SURGXFHDWQHDUO\KDOIWKHFRVW,ZRXOGKDYHH[SHFWHG%RG\EXLOGLQJQXWULWLRQLVH[SHQVLYH ,WSD\VWRVKRSDURXQG $QRWKHUJUHDWEHQH¿WWREXONIRRGSUHSLVWKDW\RXFDQSUHFLVHO\FRQWURO\RXUSRUWLRQVL]HV I  recommend  that  you  use  a  scale  to  determine  proper  quantities  of  protein,  carbs  and   IDW5DWKHUWKDQIHHOLQJOLNH\RXQHHGWRFOHDQ\RXUSODWHHYHQLI\RX¶UHIXOO\RXZLOOEHJLQ ZLWKDSUHPHDVXUHGSRUWLRQ7KLVZLOOKHOS\RXEUHDNIURPWKH³VXSHUVL]LQJPHQWDOLW\´ WKDWKDVEHHQFRQGLWLRQHGLQWRXVDVFRQVXPHUV

PLAN  YOUR  MEALS  FOR  THE  WEEK   +RZRIWHQZLOO\RXEHVFKHGXOLQJ\RXUIRRGSUHSVHVVLRQV"7ZLFHDZHHN"2QFHDZHHN" 2QFHHYHU\WZRZHHNV",WDOOGHSHQGVRQ\RXUIRRGUHTXLUHPHQWVKRZPXFKIUHH]HUVSDFH \RXKDYHDYDLODEOHDQGZKDW¿WVEHVWLQWR\RXUVFKHGXOH,VXJJHVW\RX;HUR[DSDJHIURP DFDOHQGDUWRSODQRXW\RXUZHHNO\GLHW&KRRVLQJIRRGVWREHDSDUWRI\RXUGLHWLVQ¶WGLI-­ ¿FXOWDQGYDULHW\LVQ¶WDSUREOHPLI\RXSXWLQVRPHLQLWLDOHIIRUW
SHOP  SMART  FOR  YOUR  FOOD   *RLQWRWKHVWRUHZLWKDSODQ$1'\RXUOLVW )LOOLQJ\RXUSDQWU\ZLWKRQVDOHQRQSHULVK-­ able  items  and  buying  some  things  at  discounted  bulk  rated  from  wholesale  outlets  will   FRYHUVRPHRIWKLV 2QHWHFKQLTXHWKDWKHDOWKH[SHUWVDUHUHFRPPHQGLQJIRUPHPEHUVRIWKHJHQHUDOSRSXOD-­ WLRQLVWR³VKRSWKHRXWVLGH´RIWKHVWRUH7KLVPHDQVWKDWPRVWRI\RXUIRRGVVKRXOGFRPH from  the  outer  perimeter  of  the  store  —  fruits  and  veggies,  lean  meats,  eggs  and  other   EDVHIRRGVVLQFHWKHKLJKO\SURFHVVHGER[HGMXQNWHQGWR¿OOWKHPDMRULW\RIWKHLQQHU DLVOHV2IFRXUVH\RXQHHGWRVNLSWKHEDNHU\VHFWLRQ /LPLWWKHDPRXQWRIWKLQJVLQ ER[HVWKDW\RXHDWDQGVWRFNXSRQLWHPVFORVHUWRWKHLUQDWXUDOXQSURFHVVHGVWDWH LEAN   GAINS   PRINCIPLES   ]

22

FOOD  PREP  AND  BATCH  COOKING ([SHULHQFHVKRZVWKDWLWLVVPDUWWRSUHSUHSDUHEHIRUH\RXUEDWFKFRRNLQJVHVVLRQ7KH QLJKWEHIRUH,FKHFNP\OLVWRIIUHFLSHV,PDNHVXUHWKHQHFHVVDU\PHDWLVWKDZHG0DUL-­ QDWHDQGRUEURZQWKHPHDWDQGFKRSQHFHVVDU\LQJUHGLHQWVWKHQLJKWEHIRUHLISRVVLEOH Also  wash  and  put  away  all  the  dishes  so  that  you  begin  with  a  clean  and  uncluttered  work   DUHD 'HERUDK7D\ORU+RXJKDXWKRURI)UR]HQ$VVHWVUHFRPPHQGVWKDW\RX¿UVWVRUW\RXUPHDOV DFFRUGLQJWRPDLQSURWHLQ7KDWZD\WKHFKLFNHQWKDW\RXDUHSUHSSLQJIRUJULOOHGFXWOHWV can  also  be  readied  alongside  the  chicken  you  plan  to  use  for  chicken  cacciatore  or  barbe-­ FXHGFKLFNHQ Since  meat  will  be  the  primary  ingredient  in   most  of  our  dishes,  we  want  to  make  sure  that   ZHOLPLWVDWXUDWHGIDWVDVPXFKDVSRVVLEOH With  chicken,  turkey  and  steak  it’s  a  matter  of   WULPPLQJDZD\DVPXFKIDWDVSRVVLEOH$I-­ terwards,  I  recommend  that  you  blot  away  as   PXFKRIWKHUHPDLQLQJIDWZLWKSDSHUWRZHOV :LWKJURXQGEHHI\RXQHHGWR¿UVWFKRRVHWKH OHDQHVWEHHISRVVLEOHIDWIUHHRUDERYH  2UJDQLFEHHIZLOODOVRFRQWDLQOHVVVDWXUDWHGIDW due  to  the  natural  whole-­grain  diets  and  lack  of   IDWWHQLQJKRUPRQHVIHGWRWKHFDWWOH%ORWWLQJ DZD\IDWZLOOPDNHDGUDPDWLFGLIIHUHQFHKHUH According  to  the  American  Institute  for  Cancer   Research,  blotting  crumbled  ground  beef  will  reduce  fat  levels  in  the  average  serving  by   IRXURUPRUHJUDPV)ROORZLQJWKLVXSE\ULQVLQJWKHEHHILQDVWUDLQHURUFRODQGHUUHGXFHV IDWOHYHOVE\DQDGGLWLRQDOIRXURU¿YHJUDPV2EYLRXVO\WKLVLVZHOOZRUWKWKHHIIRUW :LWKPHDWV,WHQGWRDOZD\VPDNHH[WUDKHOSLQJV,IP\HDWLQJSODQUHTXLUHVDGR]HQ grilled  chicken  breasts,  I  also  marinate  some  diced  chicken  in  sugar-­free  Italian  dress-­ LQJDQGJDUOLFWRVHUYHRYHUVDODGV$OWKRXJKVRPHSXULVWVZLOOVD\LWLVKHUHV\WRPL[WKH FKLFNHQLQWRDQHJJGLVK,DOVRZLOOVKUHGVRPHRIWKHFKXQNVLQWRRPHOHWV/LNHZLVHEHHI WLSVDUHDQLFHDGGLWLRQWRDQRPHOHWWHRUVDODG Most  of  my  meals  are  pretty  basic  but  a  little  soy  sauce,  Frank’s  Red  Hot,  salsa  verde  or   6ULUDFKLVDXFHFDQDGGDORWWRDPHDOZLWKQH[WWR]HURDGGHGFDORULHV:KHQ,QHHGWR try  something  new,  I  will  go  to  one  of  the  many  recipe  websites  (such  as  allrecipes.com)   DQGPRGLI\WKHLUUHFLSHVHOLPLQDWLQJFDUEVDQGVLPSOHVXJDUVDQGLQFUHDVLQJWKHSURWHLQ FRQWHQW,KDYHKDGYHU\JRRGOXFNZLQJLQJLWLQWKLVZD\7KHZHEVLWHVwww.calorielab. com  and  http://nutritiondata.self.com/  are  also  very  useful  for  checking  macronutrient   FRQWHQWRIYDULRXVLQJUHGLHQWV

EFFICIENT  AND  SAFE  FOOD  STORAGE Even  those  with  limited  freezer  space  would  be  surprised  to  learn  how  much  they  can   VWRUH(YHQZLWKRQO\DIULGJHWRSIUHH]HU,DPDEOHWRVWRUHWKLUW\IRUW\PHDOVGHSHQGLQJ RQKRZWKH\DUHSDFNDJHG2ULJLQDOO\,XVHG7XSSHUZDUHVW\OHFRQWDLQHUVEXWKDYHIRXQG that  freezer  bags  (available  in  both  gallon  and  quart  sizes),  take  up  much  less  space  than   SODVWLFFRQWDLQHUV LEAN   GAINS   PRINCIPLES   ]

23

Purchase  two  or  three  extra  ice  cube  holders  (not  trays  for  freezing  them,  but  the  square   ELQVLQZKLFK\RXGXPSFXEHV 7KLVZLOODOORZ\RXWR¿OHEDJVRIIRRGNHHSLQJWKLQJV RUJDQL]HGDQGDYRLGLQJDQDYDODQFKHRIHGLEOHVHYHU\WLPH\RXRSHQWKHGRRU
USEFUL  TOOLS 7KHIROORZLQJLWHPVVKRXOGEHDSDUWRI\RXUNLWFKHQDUVHQDO,I\RXGRQRWFXUUHQWO\RZQ the  complete  list,  try  to  gradually  acquire  them  as  they  will  make  your  time  spent  in  the   NLWFKHQJRE\TXLFNO\DQGHI¿FLHQWO\  )RRGSURFHVVRU7KLVRQHLVDUHDOWLPHVDYLQJZKHQLWFRPHVWRVOLFLQJDQG GLFLQJ\RXUYHJHWDEOHV%HVWRIDOO,¿QGWKDWVLQFH,SXUFKDVHGP\IRRGSUR-­ cessor,  I  eat  much  more  fresh  veggies  which  has  improved  my  nutrition  and   KHDOWK  )RRGVFDOH,WGRHVQ¶WKDYHWREHDQH[SHQVLYHRQHEXWDIRRGVFDOHZLOODOORZ \RXWRFRQ¿GHQWO\FRQWURO\RXUSRUWLRQVL]HDQGWKHPDFURQXWULHQWFRPSRVL-­ WLRQRI\RXUPHDOV  7ZRRUWKUHHODUJHFDVWLURQVNLOOHWV7KHSUHSZLOOJRE\PXFKIDVWHULI\RX can  cook  multiple  items  at  the  same  time  and  don’t  need  to  wash  out  a  pan   EHIRUH\RXFDQVWDUWDVHFRQGHQWUpH  $WOHDVWWZRODUJHSRWVZLWKOLGV 6DPHUHDVRQDVDERYH  &URFNSRW&URFNSRWVVHHPVDVLIWKH\PD\KDYHEHHQLQYHQWHGIRUERG\-­ EXLOGHUV7KHUHDUHPDQ\KHDOWK\PHDOVWKDW\RXFDQFUHDWHE\MXVWDGGLQJ the  ingredients,  letting  it  slow  cook  throughout  the  day  5LFHDQGYHJHWDEOHVWHDPHU7KHVHDUHDYDLODEOHIRURQO\DQGPDNH SUHSDULQJZKROHJUDLQVDVQDS  &XWWLQJERDUGDQGDYDULHW\RINQLYHV /RRNIRUVRPHWKLQJWKDWFDQHDVLO\ EHZDVKHGRIIVLQFH\RXZLOOQHHGLWPXOWLSOHWLPHV  0HDVXULQJFXSV,VXJJHVWDIXOOVHWSOXVH[WUDFKHDSSODVWLFKDOIFXSPHDVXU-­ LQJVFRRSVWROHDYHLQ\RXURDWVIRUHDV\SDUWLWLRQLQJ

LEAN   GAINS   PRINCIPLES   ]

24

 9DFXXPVHDOHURSWLRQDO 7KHVHFDQEHSULFH\EXWLI\RXSODQWRJRLQWRPD-­ jor  production  (making  more  than  two  weeks  worth  of  a  food  for  freezing),   WKHVHLWHPVDUHZRUWKZKLOH The  initial  investment  in  a  few  of  these  items  will  be  offset  be  time  saved  in  your  food   SUHSRYHUWKH\HDUV

SNACKS ,OLNHWRFRRNRQHRUWZRGR]HQKDUGERLOHGHJJVHDFKZHHN,GLFHWKHVHLQWRVDODGVRU WRVVDFRXSOHRIWKHPLQWRDVDQGZLFKEDJIRUDSURWHLQVQDFNWRJR,DOVROLNHWRKDYH other  snacks  on  hand  and  ready  to  go  such  as  bags  of  sliced  fruit,  steak  and  cheese   chunks  or  mixed  nuts  (I  blend  my  own  mix  of  raw  almonds,  cashews,  walnuts,  macada-­ PLDVDQG%UD]LOQXWVVRWKDWWKH\DUHQRWURDVWHGRUFRYHUHGLQXQQHFHVVDU\RLOVDQGVDOW  1HHGOHVVWRVD\KDYLQJDSUHPHDVXUHGSURWHLQVKDNHLQDVKDNHUFXSZKHUH,RQO\QHHG WRJUDEDQLFHFROGERWWOHGZDWHUWREOHQGLWLQIRUDQRQWKHURDGVQDFN LVDFRQVWDQW 7KLVLVDOVRDVPDUWWKLQJWRNHHSLQ\RXUORFNHURUGHVNGUDZHUDWZRUN

LEAN   GAINS   PRINCIPLES   ]

25

Some  Basic  Training  Info

([DPLQLQJWUDLQLQJSURJUDPVLVEH\RQGWKHVFRSHRIWKLVERRN0RVWOLIWHUVDWWKHOHYHOWKDW ZLOOEHSXUFKDVLQJWKLVERRNKDYHWKHLUJ\PVWUDWHJ\GRZQVRZHDUHJRLQJWREHEULHI,W doesn’t  matter  what  style  of  training  you  choose  —  traditional  high  volume  training,  DC   7UDLQLQJ)67%ORFN3HULRGL]DWLRQ+,7<7:HVWVLGH%DUEHOOLQÀXHQFHGSRZHUOLIWLQJ *LURQGD¶VRI:66%RUDQ\SHUVRQDOL]HGK\EULGRIWKHVHSURJUDPVDOORIWKHVH DSSURDFKHVFDQEHPDUULHGWRWKH/HDQ*DLQGLHW That  said,  there  are  some  basic  off-­season  training  rules  that  everyone,  from  rookie  lifters   WR-D\&XWOHUZRXOGEHZHOOVHUYHGWRDGKHUH Heavy  Weights.  It  is  called  progressive  resistance  training  but  it  is  remarkable  to  me   KRZPDQ\OLIWHUVDUHQRWSRVWLQJELJJHUOLIWVWKDQWKH\ZHUHD\HDUDJR:HFDQFXWUHVW SHULRGVJHWWLQJPRUHZRUNGRQHLQOHVVWLPH:HFDQLQFOXGHVHWH[WHQGLQJWHFKQLTXHV OLNHGURSVHWVDQGIRUFHGUHSV7KHVHWHFKQLTXHVDUHDOOVWUDWHJLHVWRLPSOHPHQWDW particular  times  in  your  training  but  the  most  important  indicator  of  progress  is  larger   QXPEHUVLQ\RXUWUDLQLQJORJ6XEMHFWLQJ\RXUPXVFOHVWRKLJKHUWHQVLRQYLDELJZHLJKWV in  the  primary  exercises)  is  so  vital  to  your  success  that  you  can  visually  tell  the  difference   among  lifters  that  pump  with  light  weights  and  the  dense,  solid  mass  of  someone  like   Yates,  Francois,  Coleman  or  Branch  Warren  that  makes  max  poundages  a  regular  part  of   WKHLUWUDLQLQJ Smart  Programming.  2QWKHÀLSVLGHLIWKLVLI\RXUJRDOLVERG\EXLOGLQJDQGQRW SRZHUOLIWLQJWKHQ\RXGRQ¶WQHHGWRWHDU\RXUVHOIXSMXVWWREHDW\RXUORJERRN,IKDFN squats  make  your  knees  creak  and  presses-­behind-­the-­neck  makes  it  impossible  to  comb   \RXUKDLUWKHQ¿QGVXLWDEOHVXEVWLWXWHV7KHSURSHUVHTXHQFLQJRIH[HUFLVHVLVFUXFLDO Beloved  but  joint-­unfriendly  exercises  that  you  may  have  gritted  your  way  through  might   serve  you  even  better  at  the  end  of  the  training  session  with  a  third  less  weight  and  a   IHZPRUHUHSV$PXVFOHXQLWGRHVQRWNQRZWKHZHLJKWLWLVFRQWUDFWLQJWRPRYH,I\RX can  use  that  exercise  when  the  soft  tissues  are  thoroughly  warmed-­up  and  the  working   PXVFOHVDUHDOUHDG\IDWLJXHG\RXFDQPD[LPL]HWKHULVNWREHQH¿WUDWLRUHFUXLWMXVWDV LEAN   GAINS   PRINCIPLES   ]

26

PDQ\PXVFOH¿EHUVPD\EHHYHQPRUH DQGHOLPLQDWHLQMXULHVDQGGRZQWLPH
LEAN   GAINS   PRINCIPLES   ]

27

Q U A D S

SHE LBY Squat Leg  Press Hack  Squat

I  like  Squats  (at  least  to  parallel)  with  a   VKRXOGHUZLGWKRUVOLJKWO\ZLGHUVWDQFH, YDU\WKHUHSVEXWVWD\LQWKH¿YHWR¿IWHHQ range  (doing  higher  rep  leg  work  on  a  Leg   3UHVVRU+DFN $OOUHSVVKRXOGEHFRQWUROOHG with  deliberate  negatives  (no  fast  drops)  and   exploVLYHFRQFHQWULF

The  Leg  Press  allows  you  to  overload  the  quads  without  back  stress  or  needing   WREDODQFH7DOOHUJX\VRIWHQKDYHWURXEOHJRLQJGHHSRQDVTXDWEHFDXVHRIWKHLU VWUXFWXUHIHPXUOHQJWKDQGOHQJWKRIWKHLUWRUVR 7KHSK\VLFVRIWKHOHJSUHVV SODFHGLIIHUHQWVWUHVVRQWKHOHJVDQGWDNHWKHORZHUEDFNRXWRIWKHPRYHPHQW The  Hack  SquatSURYLGHVDGLIIHUHQWNLQGRIVWUHVV+DFNVDQG/HJ3UHVVHVDOORZ \RXWRRYHUORDGDWYDULRXVIRRWSODFHPHQWV%HFDXVH+DFNVFDQEHWRXJKRQWKH knees,  I  recommend  that  you  use  them  later  in  your  workout  so  that  you  are   DOUHDG\ZDUPHGXSDQGGRQRWQHHGWRXVHKXJHDPRXQWVRIZHLJKW I’m  also  a  big  believer  in  wearing  knee  sleeves  to  keep  your  knees  tight  and   ZDUP7KHVLQJOHSO\VOHHYHVIURPZZZ(OLWH)76FRPDUHSHUIHFW
ST E V E

As  far  as  something  to  just  build  raw  muscle,  nothing  beats  a  non-­locking   compound  movement  like  Horizontal  Leg  Presses  or  Incline  Squats,  cutting  out   WKHODVW¿IWKRIWKHPRYHPHQWLQRUGHUWRIDWLJXHHYHU\PXVFOH¿EHUSRVVLEOH)RU ,QFOLQH6TXDWV\RXQHHGDƒUDPS7KLVSODFHVPRUHHPSKDVLVRQWKHTXDGV DQGPDNHVLWLPSRVVLEOHWROHW\RXUVNHOHWDOVWUXFWXUHVXSSRUWWKHZHLJKW I  would  be  crazy  not  to  include  Squats,QP\PLQGWKHUHLVQREHWWHUTXDG building  gameplan  than  alternating  workouts  focusing  on  high  rep  (12-­30ish),   PHGLXPUHS DQGORZUHS VTXDWWLQJLQRUGHUWREXLOGDOODVSHFWVRIWKH TXDGV2UDVPHQWLRQHGDERYH,RIWHQVXEVWLWXWH)URQW6TXDWVIRUWKHORZUHS ZRUNRXW )RUWKRVHWU\LQJWRHDUQWKHLU³ELJER\SDQWV´LQWKHJ\P7ZHQW\5HS %UHDWKLQJ6TXDWVEXLOGWKHOHJVDQG\RXURYHUDOODELOLW\WRZLWKVWDQGKDUGWUDLQLQJ LEAN   GAINS   PRINCIPLES   ]

28

H A M S

ST E V E Glute-­‐Ham  Raise Dumbbell  Leg  Curl ZŽŵĂŶŝĂŶĞĂĚůŝŌ

1RWKLQJKLWVKDPVEHWWHUWKDQWKHGlute-­Ham   Raise,OLNH*+5VZLWKWKHIRRWHQGRIWKHXQLW HOHYDWHGDQGEDQGVWRNHHSWHQVLRQDWWKHWRS

For  hamstring  isolation,  I  like  Hammer  Seated   Leg  Curls  (or  similar)  or  Dumbbell  Leg  Curl   2QHDQGDKDOYHV,I\RXKDYHQHYHUGRQHD Dumbbell  Leg  CurlLWLVDQH[FHSWLRQDOH[HUFLVH,XVHRQHRIWKRVHELJGHFOLQH DEEHQFKHVVHWDGXPEEHOORQWKHÀRRUPD\EHWKLUW\SRXQGVWRVWDUW ZLWKWKH sole  of  my  shoes  on  the  inside  plate  and  the  handle  of  the  dumbbell  being  held   EHWZHHQP\LQVWHSV,VXVSHFWWKDWKDYLQJWRVTXHH]HWKHIHHWWRJHWKHULQFUHDVHV KDPVWULQJDFWLYDWLRQ,OLNHGRLQJRQHDQGDKDOYHVDIXOOUHSIROORZHGE\DKDOI UHSLQWKHERWWRPVWUHWFKHGVHJPHQWRIWKHUDQJHRIPRWLRQ  You  may  think  they  are  all  about  mandolin  music  and  gypsy  curses,  but   apparently  Romanians  appreciate  great  hamstrings  as  they  invented  the   Romanian  Deadlift,I\RXDUHQRWIDPLOLDUWKHVHDUHVWLIIOHJJHG'/VZLWKD EHQGLQWKHNQHHMRLQW³VRIWNQHHV´ DQGDVKRUWHUUDQJHRIPRWLRQ7KHEDU stays  close  to  the  body  and  the  hips  move  back  a  bit  more  in  order  to  maintain   EDODQFH$QGLI\RXUJ\PKDVDQ\NHWWOHEHOOVWKH.HWWOHEHOO6ZLQJLVHDV\WRGR DQGLW¶VDJUHDWZDUPXSVLQFHLWGRHVDJUHDWMREDFWLYDWLQJWKHSRVWHULRUFKDLQ

SHE LBY Leg  Curl ZŽŵĂŶŝĂŶĞĂĚůŝŌ

For  hams,  I  like  to  use  one  contraction  movement   DQGRQHVWUHWFKPRYHPHQW)RUDJRRGGLUHFW contraction,  I  use  a  Leg  Curl  movement,  with   VHDWHGRUO\LQJEHLQJWKHWZR,XVHPRVWRIWHQ, GRQ¶WUHDOO\IHHODKXJHGLIIHUHQFHEHWZHHQWKRVH

)RUDVWUHWFKPRYHPHQW,GRD6WLIIOHJJHG'HDGOLIWRU5RPDQLDQ'HDGOLIW,GR QRWOLNHDWUXHVWLIIOHJ,SUHIHUWRNHHSDOLWWOHEHQGLQP\NQHHV7KHUHDUHD IHZYDULDWLRQV
LEAN   GAINS   PRINCIPLES   ]

29

D E L T S

Your  delts  get  hit  very  hard  on  chest  work,   SDUWLFXODUO\\RXUIURQWGHOWV,¶PQRWDKXJHIDQ Lateral  Raise of  Military  Presses,  especially  at  the  beginning  of   Rear  Dumbbell  Raise a  workout  since  I  believe  they  put  the  shoulder   Seated  Dumbbell  Press FDSVXOHLQDYXOQHUDEOHSRVLWLRQ/LNH+DFN Squats,  they  are  safer  when  done  later  so  you   DUHZDUPHGXSDQGGRQ¶WQHHGDVPXFKZHLJKW

SHE LBY

/DWHUDO5DLVHVGXPEEHOOVRUFDEOHV ,OLNHWREULQJWKHKDQGOHVOLJKWO\KLJKHU WKDQVKRXOGHUSRVLWLRQWRWHQR¶FORFNDQGWZRR¶FORFNSRVLWLRQ ,PDNHD conscious  effort  before  each  rep  to  relax  my  traps  to  make  them  sink  into  my   EDFNVRWKDW,DPRQO\ZRUNLQJP\GHOWV My  third  exercise  would  be  something  for  rear  deltoids  —either  rear  dumbbell   UDLVHRUUHDUGHOWVVLWWLQJIDFLQJLQRQWKHSHFGHFN,SUHIHUDSURQDWHGSDOPV GRZQ JULSIRUUHDUGHOWZRUNERWKZLWKGXPEEHOOVRUDPDFKLQH0DNHVXUH \RX¶UHXVLQJ\RXUUHDUGHOWVWRPRYHWKHZHLJKWDQGQRW\RXUWUDSV7KLVLVGRQH by  initiating  the  movement  with  your  rear  delts  (and  not  by  shrugging  the  traps)   and  also  by  keeping  a  wide  arc  for  the  range  of  motion  (don’t  bend  your  elbows   WRRPXFK 

)RUSUHVVLQJ,¿QGWKDWDSDUDOOHOJULSLVHDVLHURQ my  shoulder  joint  and  I  focus  on  the  mid-­range  in   Arnold  Press  (or  Log  Press) WKHVH,OLNHXVLQJWKRVH6WURQJPDQSUHVVLQJORJV Lateral  Raise because  once  you  clean  it  to  a  rack  position  on   Pulldown-­‐to-­‐Face your  upper  pecs,  it  just  feels  like  a  much  stronger,   VDIHSRVLWLRQWKDQEDUEHOOSUHVVHV8VXDOO\WKRXJK RQHRIWKHVHLVQRWDYDLODEOHVR,XVHGXPEEHOOVRUDFRPIRUWDEOHPDFKLQH

ST E V E

I  do  three  styles  of  Lateral  Raises:  1)  Strict  Laterals  are  done  with  one  arm  and   OHDQLQJDZD\IURPDQXSULJKWOLNHWKHVLGHRIDPDFKLQHRUUDFN,DPPHWLFXORXV LQP\IRUPDQGSDXVHDWWKHWRS 3RZHU/DWHUDOVDUHDOVRGRQHRQHDUPHG ZLWKDVLJQL¿FDQWO\KHDYLHUZHLJKW,OHDQIRUZDUGDWWKHZDLVWWRUHGXFHIURQW GHOWDVVLVWDQFH DQGEUDFHP\IUHHKDQGRQWKHEDFNRIDQLQFOLQHEHQFK,DOORZ some  momentum  (not  degraded  body  position)  and  emphasize  a  slow  controlled   QHJDWLYH ³5K\WKPLF´/DWHUDOVDUHGRQHYHU\VWULFWO\DWDTXLFNWHPSRZLWKWZR GXPEEHOOV,IRFXVRQNHHSLQJP\VKRXOGHUEODGHVDQGHOERZV:,'(WKURXJKRXW WKHUHSVLQRUGHUWRUHGXFHWUDSH]LXVLQYROYHPHQW Pulldowns-­to-­Face  are  one  of  a  handful  of  exercises  shown  to  me  by  Louie   6LPPRQVWKDWKDYHEHFRPHDUHJXODUSDUWRIP\WUDLQLQJ7KH\DUHGRQHVWDQGLQJ LQIURQWRIDODWSXOOGRZQPDFKLQHZLWKDWUDGLWLRQDOSXOOGRZQEDUDWWDFKHG3ODFH RQHOHJXSRQWKHNQHHUHVWUDLQWSDGWRKROG\RXUSRVLWLRQ7DNHDVKRXOGHUZLGWK JULSDQGNHHSLQJ\RXUHOERZVKLJKSXOOWKHEDUWRZDUGV\RXUFKLQ)RFXVRQWKH FRQWUDFWLRQRIWKHUHDUGHOWV,GRQ¶WIHHO5HDU'HOW5DLVHVRU5HYHUVH3HF'HFN QHDUO\DVGLUHFWO\RUJHWDVJRRGRIDVSXPS DV,GRZLWK3XOOGRZQVWR)DFH LEAN   GAINS   PRINCIPLES   ]

30

P E C S

SHE LBY Incline  Barbell  Press Low-­‐Incline  Dumbbell  Press Pec  Deck

I’m  not  a  fan  of  Flat  Bench  Pressing  because  I   KDYHVHHQWRRPDQ\SHFDQGVKRXOGHULQMXULHV, prefer  Inclines,  but  even  on  these,  I  don’t  lower   WKHEDUDOOWKHZD\LQRUGHUWROLPLWWKHVWUHWFK 7KHORZHU\RXJRLQERWKÀDWRULQFOLQH WKH more  your  shoulder  rotates,  which  puts  it  into  a   YXOQHUDEOHSRVLWLRQ

I  do  Dumbbell  Presses  but  always  at  an  incline,  varying  from  just  putting  a   SRXQGSODWHXQGHURQHHQGRIWKHEHQFKWRGRLQJWKHPDWDƒDQJOH %DUEHOOVVHHPWRMXVWORFN\RXLQSODFHZKLOHGXPEEHOOVKDYHDEHWWHUIHHO Dumbbells  allow  you  to  rotate  your  hands  to  more  of  a  neutral  position  if  need   EHDQGDGMXVWWKHVSDFLQJRI\RXUKDQGV$OORIWKLVHTXDOVUHGXFHGFKDQFHVRI SHFWHDUVRUVKRXOGHULQMXULHV ,OLNH3HF'HFNHDUO\LQWKHZRUNRXWDVDSUHH[KDXVWLRQH[HUFLVH6WDUWLQJZLWK something  like  heavy  low-­rep  Inclines  may  work  well  for  Branch  Warren  (and  I   would  never  argue  his  success)  but  crazy  heavy  weights  like  that  at  the  start  of   DZRUNRXWLVWDNLQJPRUHRIDJDPEOH3\UDPLGLQJZHLJKWVLVDEHWWHUDSSURDFK 'RLQJDVHWRI¿IWHHQUHSVWKHQWZHOYHWHQHLJKW«7KLVJHWVWKHFKHVWDQG VKRXOGHUZDUPHGXSEHIRUH\RXZRUNWKHP
ST E V E

,OLNHWR¿QLVKPDQ\RIP\SHFZRUNRXWVZLWK3HF'LSV$IWHUGRLQJHLJKWWRWZHOYH sets  of  other  chest  exercises,  I  don’t  need  any  added  weight  and  just  rep  out  on   WKHVH2QHRIP\HDUO\PHQWRUVWDXJKWPHWRGRWKHVH*LURQGDVW\OHFRQFDYH back,  chin  tucked  down  to  chest,  elbows  wide,  hands  turned  in  (thumbs  pointing   behind  you),  and  just  enough  of  a  bend  in  the  waist  so  that  your  feel  are  under   \RXUIDFH,HPSKDVL]HWKHVWUHWFKDQGRQO\FRPHXSWZRWKLUGVRIWKHZD\WR ORFNRXW I  have  never  been  a  fan  of  the  Smith  machine  but  I  have  recently  been  doing   5HYHUVHJULS6PLWK3UHVVHV7KLVZRUNVWKHXSSHUSHFVEHWWHUWKDQDQ\RWKHU LQFOLQHPRYHPHQW,JRZLWKDORZLQFOLQHDQGDVORZQHJDWLYH7KHRQO\UHDVRQ I  use  a  Smith  machine  is  for  safety  reason  (I  want  to  keep  my  teeth  when  my   WULFHSVJLYHRXW  LEAN   GAINS   PRINCIPLES   ]

31

M I D B A C K

I  

like  to  do  a  basic  row  with  a  palms-­up  grip,   XVXDOO\%HQW%DUEHOO5RZVRU8QGHUJULS Under-­‐grip  Bent  Row &DEOH5RZV:LWKDOORIP\EDFNH[HUFLVHV, Lat  Flye emphasize  a  strong  isometric  contraction   ůŽƐĞͲŐƌŝƉWůĂƞŽƌŵZŽǁ (pause  at  the  top  and  squeeze  hard  in  the   FRQWUDFWHGSRVLWLRQIRUWZRRUWKUHHVHFRQGV  I  also  like  doing  an  under-­grip  row  on  the  Hammer  Strength  machine  that  Yates   KHOSHGPDNHIDPRXV

ST E V E

After  working  the  lats  with  heavy  compound  movements,  I  like  to  do  Lat  Flyes   ZLWKDGGHGEDQGUHVLVWDQFH 7KHVHDUHEDVLFDOO\WKHUHYHUVHRIDSHFWRUDOÀ\H keep  a  constant  bend  of  10-­15°  in  the  elbows,  and  arch  the  back  for  a  paused   FRQWUDFWLRQ,GRWKHPDORQJWKUHHGLIIHUHQWSRVLWLRQVZLWKP\HOERZVKLJK (more  rear  delt,  trap  and  upper  lats),  midway,  with  the  dumbbells  in  line  with  the   bottom  of  my  ribcage  (general  lats,  rhomboids  and  other  midback  muscles),  or   ORZZLWKWKHGXPEEHOOVJRLQJFORVHWRWKHKLSVPRUHODWLVRODWLRQ  0\ZHLUGH[HUFLVHIRUEDFNWKLFNQHVVLV&ORVHJULS5RZIURP3ODWIRUPV,VOLGHVL[ WRWHQWZHQW\¿YHSRXQGSODWHVRQWRDORDGLQJSLQDWWDFKDSDUDOOHOJULSURZLQJ KDQGOHWRWKHSLQDQGVWHSRQWZRSO\RER[HVRUWZRÀDWEHQFKHVLIQRQHDUH DURXQG ,GRQ¶WGRWKLVH[HUFLVHWKDWRIWHQVLQFHWKHVHWXSLVDSDLQEXWLWIHHOV JUHDWGXHWRWKHGLUHFWOLQHRISXOOZLWKDJUHDWVWUHWFKDQGFRQWUDFWLRQ

SHE LBY Chest-­‐Supported  Row ZĂĐŬĞĂĚůŝŌ

I  like  rows  with  my  elbows  lifted  up  and  out  in   RUGHUWRKLWWUDSVDQGUKRPERLGV7KLQNRIWKH IRUPRQWKHVHDVEHLQJVLPLODUWRD³UHYHUVH EHQFKSUHVV´ZLWKHOERZVZLGHUDWKHUWKDQ WXFNHGLQWLJKWWR\RXUVLGHVDVLQD2QH$UP 'XPEEHOO5RZ

I  also  like  to  do  a  variety  of  Deadlifts  for  back  thickness  —including  full  Deadlifts   IURPWKHÀRRUDQG5DFN'HDGOLIWV7KHVHWKLFNHQXS\RXUHQWLUHSRVWHULRUFKDLQ DOOWKHZD\GRZQWRWKHFDOYHVHYHQ

LEAN   GAINS   PRINCIPLES   ]

32

L A T W I D T H

For  width,  I  actually  prefer  rows  —  Dumbbell   5RZVDQG&DEOH5RZV,WLVDFWXDOO\FRXQWHU Dumbbell  Row LQWXLWLYH0RVWSHRSOHWKLQNRI3XOOGRZQDQG3XOO Lat  Pulldown XSYDULDWLRQVDUHIRUZLGWK«DQG,GRWKRVHWRD FHUWDLQH[WHQW,KDYHEHHQZRUNLQJZLWK-RKQ Meadows  over  the  past  year  and  he  has  had  me  doing  a  lot  of  rowing  movements   DQGP\EDFNZLGWKKDVH[SDQGHGLQFUHGLEO\

SHE LBY

2Q'XPEEHOO5RZVNHHS\RXUHOERZVFORVHWR\RXUVLGHVWRKLWODWV'ULYHZLWK \RXUHOERZV$V\RXSXOOEDFNWKLQNDERXWSXWWLQJ\RXUHOERZFORVHWR\RXU SRFNHW'ULYHEDFNDQGORZ,VXSSRUWP\VHOIZLWKP\QRQZRUNLQJDUP0RVW SHRSOHZLWKXVHWKHWRSURZRIWKHGXPEEHOOUDFNIRUWKLVEXW,¿QGWKDWXVLQJWKH ORZHUURZRIWKHUDFNSXWVPHLQDPRUHEHQWRYHUSRVLWLRQDQGKDVDEHWWHUIHHO ,ZRXOGVWLOOLQFOXGH3XOOGRZQVWKRXJK$ORWRISHRSOHFDQ¶WGR3XOOXSV,FDQ¶WGR WKHP,¶PWRRKHDY\LQWKHRIIVHDVRQVR,MXVWXVH3XOOGRZQV,XVHDYDULHW\RI JULSV6RPHWLPHV,XVHDZLGHJULS6RPHWLPHV,JRZLWKDVKRXOGHUZLGWKJULS, tend  to  use  an  over-­grip  or  a  neutral  (parallel)  grip,  never  an  underhand  grip  and   ,DOZD\VZHDUVWUDSV,IWKDWPDNHVPHDSXVV\WKDWLV¿QH,KDYHDELJJHUEDFN WKDQDORWRIRWKHUSHRSOH,¶PQRWDVWURQJPDQQRWDERG\EXLOGHU7KH\DUHDQ DVVLVWQRWDFUXWFK

 


ST E V E

0\RWKHUVRPHZKDWXQLTXHZLGWKH[HUFLVHLVWKH/DW3XOOGRZQ6KUXJV7KH shrugging  in  this  exercise  consists  of  pulling  back  the  delts  and  squeezing  your   VKRXOGHUEODGHVWRJHWKHUZLWKRXWEHQGLQJWKHDUPV$JDLQ,XVHVWUDSVDQG intersperse  shrug  between  full  range  pulldowns  (always  pausing  for  two  or  three   VHFRQGVDWWKHFRQWUDFWHGSRLQW :KHQ,FDQ¶WGRDQ\PRUHSXOOGRZQV,¿QLVK ZLWKDKDQGIXORIODWVKUXJV

LEAN   GAINS   PRINCIPLES   ]

33

T R A P S

When  I  want  to  go  really  heavy  on  traps,  I  use   .QHHOLQJ'XPEEHOO6KUXJVZLWKVWUDSV,VWDUWHG Kneeling  Dumbbell  Shrug doing  these  when  I  was  suffering  from  a  recurring   ĞĂĚůŝŌ^ŚƌƵŐ PXVFOHSXOOQHDUP\WDLOERQH6LWWLQJRQP\ Farmer’s  Walk haunches  protected  the  area,  but  I  also  learned   that  is  was  very  handy  only  having  to  drop  the   ZHLJKWDIHZLQFKHVWRWKHJURXQG
ST E V E

:RUNLQJPXVFOHVDWGLIIHUHQWUHSWHPSRVLVDJUHDWZD\WRVWLPXODWHSURJUHVV /RWVRIOLIWHUVZLOOSHULRGLFDOO\SHUIRUP6SHHG'HDGOLIWV:KHQ,GRWKRVH,PDNH WKHPLQWR'HDGOLIW6KUXJV([SORGHXS\RXUGHDGOLIWHLWKHUIURPWKHJURXQGRI from  the  hang  position  off  of  racks)  and  end  with  a  paused  contraction  of  the   WUDSVDWWKHWRS6RPHWLPHV,ZLOOHYHQULVHXSRQP\WRHVLQP\LPSHUVRQDWLRQRI DQ2O\PSLFOLIWHU I  go  through  phases  in  which  I  do  Farmer’s  Walks  at  the  end  of  my  workout,   PRVWO\MXVWEHFDXVHWKH\DUHDIXQFKDOOHQJH,JRRXWWKHEDFNGRRURIWKHJ\P DQGJRIRUGLVWDQFHEHKLQGWKHEXLOGLQJ,¿QGLWIXQQ\ZKHQWKHJ\PDWWHQGDQW FRPHVRXWWRVHHLIZHDUHVWHDOLQJWKHGXPEEHOOV $OWKRXJK\RXSXPPHO\RXU grip  strength  and  most  of  the  stabilizing  muscles  of  the  body,  the  Farmer’s  Walk   UHDOO\JLYHV\RXUWUDSH]LXVDNLOOHUZRUNRXW ,GR6KUXJVHYHU\VRRIWHQ$ORWRISHRSOHORDG XSWKHEDUDQGGRWKHVHTXLFNVSOLWVHFRQGUHSV Barbell  Shrug ,GRQ¶WWKLQNWKDWSURYLGHVPXFKEHQH¿W,SUHIHU strict,  controlled  reps,  holding  at  the  top  for  a   FRXSOHVHFRQGVEHIRUHORZHULQJWKHZHLJKW,I\RXZHUHWRVWRSDJX\VOLQJLQJ DURXQGSRXQGVRQ%DUEHOOV6KUXJVDQGWROGKLPWRKROGWKHZHLJKWDWWKH WRSIRUWZRVHFRQGVKHFDQ¶W,EHWKHFDQ¶WHYHQGRRQHUHS'RULDQ
SHE LBY

LEAN   GAINS   PRINCIPLES   ]

34

L O W B A C K

I  keep  things  very  direct  when  hitting  lower   EDFN'HDGOLIWVKDQGOHWKHVWUHQJWKQHHGVIRU ĞĂĚůŝŌ this  area  (as  well  as  hitting  hamstrings,  lats,   45°  Hyperextension traps  and  much  of  the  body)  and  I  think  this   is  a  great  basic  overall  mass  and  strength   EXLOGHU)RUDQLVRODWLRQPRYHPHQW,OLNH +\SHUH[WHQVLRQVRQWKHƒEHQFK
SHE LBY

About  twelve  years  ago,  I  did  an  interview   with  Louie  Simmons,  introducing  him  to  the   Rack  Pull ERG\EXLOGLQJZRUOG:HGLVFXVVHGKLVWUDLQLQJ Reverse  Hyperextension of  Arnold  Classic  champ  Mike  Francois  and   those  conversations  had  a  powerful  impact  on   P\WUDLQLQJ)URPWKDW,OHDUQHGWKHEHQH¿WVRI5DFN3XOOVIRURYHUDOOWKLFNQHVV RIERWKWKHODWVDQGORZHUEDFN,OLNHWKHVHRQWKH&\EH['HDGOLIWDQG5RZ SODWIRUPEXWDQ\UDFNZLOOGR7KH&\EH[KDVHDVLO\DGMXVWHGFDWFKEDUVWKDW provide  the  perfect  two-­inch  height  adjustments  (plus,  since  I  was  training  at   the  same  gym  as  Francois  at  the  time,  I  hoped  to  absorb  some  of  his  lumbar   PDJLFE\XVLQJWKHVDPHUDFN ,DOWHUQDWHEHWZHHQFRQYHQWLRQDOVWDQFHIRU a  cycle  and  then  sumo-­stance  the  next  (with  Good  Mornings  being  the  third   F\FOH 

ST E V E

My  other  choice  would  be  Simmons’  most  famous  innovation,  the  Reverse   +\SHUH[WHQVLRQ7KLVVLPSOHPDFKLQHLVDFDUHHUH[WHQGLQJSLHFHRIJHQLXV, KDGDSDLQIXOUHFXUULQJORZHUEDFNLQMXU\$VWUHQJWKLPEDODQFHZRXOGFDXVHD muscle  pull  or  nerve  impingement  near  my  tailbone  about  two  or  three  times   a  year  and  it  will  have  me  in  bed  with  a  heating  pad  an  muscle  relaxants  for   DFRXSOHRIGD\V2QFH,VWDUWHGXVLQJWKH5HYHUVH+\SHUWKDWQRORQJHUD FRQFHUQ1RWRQO\GRHVWKHJHQWOHWUDFWLRQUHOLHYHVSLQDOFRPSUHVVLRQEXWWKH H[HUFLVHKDVLPSURYHGP\SRVWHULRUFKDLQVWUHQJWK,DOWHUQDWHEHWZHHQIHHW together  and  feet  wide  as  well  lower  reps  (6-­10)  for  strength  and  higher  reps    IRUUHFRYHU\

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35

B I C E P S

1RELFHSVH[HUFLVHGRHVPRUHIRUPHWKDQ,QFOLQH 'XPEEHOO&XUOV7KH\DUHWKHSHUIHFWFRPERRI Incline  Dumbbell  Curl VWUHQJWKDQGIHHO:DUPXSZLWKDFRXSOHRIOLJKW Barbell  Drag  Curl sets,  since  Incline  Curls  involve  considerable   Standing  Dumbbell  Curl VWUHWFK,VHWWKHEHQFKDWƒVXSLQDWHRQWKH way  up,  and  then  rotate  my  arms  the  out  to  the   sides  before  lowering  slowly  with  the  pinky-­side  as  high  as  I  can  comfortable  keep   LW6WDUWZLWKOLJKWZHLJKWVEXW\RXZLOOSURJUHVVWRGHFHQWZHLJKWRQWKHVHDQG WKH\ZLOOPDNH\RXLQFUHGLEO\VRUHGHHSLQWKHPXVFOHEHOO\WKHQH[WGD\

ST E V E

7KHUHLVQREHWWHUELFHSVSXPSH[HUFLVHIRUPRVWWKDQ%DUEHOO'UDJ&XUOV7KHVH DUHVLPSOH*UDEDVWUDLJKWEDUZLWKDVKRXOGHUZLGWKRUVOLJKWO\ZLGHU JULSDQG curl  the  weight  up  to  nipple  height  while  sliding  the  bar  along  the  front  of  your   ERG\:LFNHGSXPS If  I  don’t  do  Incline  Curls,  Standing  Dumbbell  Curls  are  my  meat-­and-­potatoes   H[HUFLVH,JRIDLUO\KHDY\EXWNHHSWH[WERRNIRUPRQDOOEXWWKHODVWWZRRU three  reps  of  the  set  and,  even  on  these,  my  negatives  are  slow  and  painfully   GHOLEHUDWH

There  is  not  much  variety  in  biceps  training   EHFDXVHZLWKWKHELFHSVDOOLWUHDOO\GRHVLVFXUO EZ-­‐Bar  Curl (=%DU&XUOVDUHHDV\RQWKHZULVW,GRQ¶WFDUH Dumbbell  Curl for  straight  bar  curls  as  they  cause  strain  in  that   Hammer  Curl DUHD,YDU\WKHJULSRQWKHVHVRPHWLPHVXVLQJ the  close  (inside  bend  in  the  bar)  and  sometimes   JUDEELQJLWZLWKWKHZLGHUJULS

SHE LBY

Dumbbell  Curls  are,  of  course,  very  comfortable  on  the  wrists  and  you  can   VXSLQDWHDV\RXFXUOWRJHWDVWURQJHUFRQWUDFWLRQ I  like  Hammer  Curls  because  they  involve  the  brachialis  and  brachioradialus  to   WKLFNHQXSWKHIRUHDUPDQGXQGHUEHOO\RIWKHELFHSV

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36

T R I C E P S

Lots  of  people  advocate  heavy  compound   movements  but  I  like  to  start  my  workout   Triceps  Pushdown ZLWK7ULFHSV3XVKGRZQV7KLVLVDFRQWUDFWLRQ Machine  Dips exercise  that  warms  up  the  elbows  and  triceps   Skullcrusher so  I  use  it  before  something  like  a  Close-­grip   %HQFK3UHVVRU6NXOOFUXVKHU,KDYHDVHSDUDWH arm  day  so  it  is  more  important  to  warm  up  than  someone  training  triceps  after   FKHVW

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,OLNHWKHGLSSLQJPDFKLQHEHWWHUWKDQ,OLNHERG\ZHLJKWGLSVSUREDEO\IRUWKH VDPHUHDVRQWKDW,SUHIHU3XOOGRZQVRYHU3XOOXSV,FDQ¶WGRWKHP ,¶PKHDY\ DQG,KDYHEHWWHUFRQWUROZLWKDPDFKLQH,FDQSXWWKHWHQVLRQZKHUH,ZDQWLW UDWKHUWKDQKDYHWREDODQFHP\VHOI,GRQ¶WFDUHIRUWKH+DPPHU6WUHQJWK'LS 0DFKLQH,GRQ¶WOLNHWKHPHFKDQLFVRILWDQGWKHKDQGOHVDUHWRRQDUURZ :H KDYHD:DWH0DQPDFKLQHZKLFKLVSUHWW\EDVLFEXWKDVDJRRGIHHOWRLW After  I’m  thoroughly  warmed  up,  I  do  Skullcrushers  with  either  dumbbells  or  an   (=FXUOEDU,NHHSP\HOERZVDERXWVKRXOGHUZLGWKQRWZLGHDQGÀDUHG DQGOHW the  weight  go  deep  at  the  bottom,  to  get  a  good  stretch  (I’ll  even  let  my  elbow   IDOODELWEDFNDWWKHERWWRPWRJHWDQHYHQJUHDWHUVWUHWFK2QWKHFRQFHQWULF, H[WHQGXSDQG%(+,1'P\KHDGQRWGLUHFWO\RYHULW WRNHHSFRQVWDQWWHQVLRQRQ WKHWULFHSV5HSVYDU\EXWDUHXVXDOO\EHWZHHQHLJKWDQG¿IWHHQ ,OLHRQWKHÀRRUWRGR5ROOLQJ'XPEEHOO7ULFHSV ([WHQVLRQV7KHVHDUHSUHWW\PXFKMXVW6NXOO Rolling  DB  Triceps  Extension crushers  that  require  a  bit  of  balance  (a   Close-­‐grip  Machine  Press neuromuscular  plus)  but,  since  the  elbows  are   Overhead  Pullover  Press not  locked  into  place,  you  can  begin  with  a   couple  of  inches  of  shoulder  rotation  to  get  the   ZHLJKWPRYLQJ,WLVDKHDY\H[HUFLVHWKDWLVHDV\RQWKHMRLQWV

ST E V E

At  some  gyms  in  which  I  have  trained,  they  have  had  machine  bench  press  units   that  I  didn’t  care  too  much  for,  but  I  found  that  they  were  GREAT  for  Close-­grip   0DFKLQH3UHVVHV,SODFHDWZRE\IRXURUDFDPEHUHGFDEOHFXUOEDUDFURVVWKH KDQGOHVDQGLWPDNHVIRUDSHUIHFWWULFHSVH[HUFLVH
LEAN   GAINS   PRINCIPLES   ]

37

F O R E A R M S

2FFDVLRQDOO\IROORZLQJP\ELFHSVWUDLQLQJ,ZLOO WKURZLQVRPHIRUHDUPZRUN6LQFH'HDGOLIWV      Wrist  Curl Chins,  Rows  and  Rack  Pulls  work  grip  strength,   I  do  a  very  direct  tri-­set  of  Wrist  Curls,  Reverse        Reverse  Wrist  Curl Wrist  Curls  and  either  Reverse  Curls,  Wrist        Gripper 5ROOHUVRUD*ULS0DFKLQH,VHWXSWKHZHLJKWV in  advance  so  I  can  cycle  through  them  with   PLQLPDOUHVW)RUWKH:ULVW&XUOVDQG5HYHUVH:ULVW&XUOV,VLWRQWKHEHQFKXVHG IRUVHDWHGFDEOHURZV,GHDOO\\RXZRXOGZDQW\RXUKLSVORZHUWKDQIRUHDUP KHLJKWEXW,¿QGWKLVLVKLJKHQRXJKWRJHWDIXOOUDQJHRIPRWLRQDQGEHDEOHWR GURSWKHEDUDQGLWLVRQO\DFRXSOHLQFKHVIURPWKHJURXQG,JRGLUHFWO\IURP :ULVW&XUOVWR5HYHUVH:ULVW&XUOV7KH¿QDOH[HUFLVH5HYHUVH&XUO:ULVW5ROOHU RU*ULSSHU LVGRQHIRUUHSVWR¿QLVKWKLQJVRIIDQGWKHQ,KDYHWRVKDNHP\KDQGV LQRUGHUWRGLVSHUVHWKHODFWLFDFLG+DPPHU6WUHQJWKKDVD6HDWHG*ULS0DFKLQH which  is  very  good  but  I  felt  that  if  I  just  take  one  of  my  Captains  of  Crunch   *ULSSHUVLWGRHVMXVWDVJRRGRIDMRE,OLNHWKHORFDOL]HGEXUQWKHFRPHVIURP IRUHDUPZRUN

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ST E V E

SHE LBY Reverse  Curl Hammer  Curl

LEAN   GAINS   PRINCIPLES   ]

Every  so  often  we  will  do  Reverse  Curls  or   Hammer  Curls  but  I  never  do  any  Wrist  Curls  or   JULSZRUN)RUHDUPVJHWVWLPXODWHGDORWZLWK RWKHUZRUN7KH\DUHOLNHFDOYHVLQPDQ\ZD\V
38

C A L V E S

You  need  a  straight-­legged  exercise  like  Standing   Calf  Raises,  Donkey  Calf  Raises  or  Calf  Press  on   Donkey  Calf  Raise WKH/HJ3UHVV0DFKLQH,GRQ¶WXVHWKH&DOI3UHVV Standing  Calf  Raise option  as  much  these  days  because  I  don’t  feel   Seated  Calf  Raise as  if  I  get  as  much  stretch  on  that  machine,  plus   LWWDNHVDORWORQJHUWRORDGWKHPDFKLQH:H PL[XSUHSUDQJHVDQGWHPSR5HFHQWO\,KDYH been  treating  calves  like  arms,  hitting  them  with  a  lot  of  volume  and  short   UHVWSHULRGV7KH\VHHPWREHUHVSRQGLQJZHOO,DPQRWJHWWLQJ'RULDQ
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,DPDOZD\VPL[LQJXSUHSUDQJHV,UDUHO\JRXQGHUHLJKWWRWHQUHSVIRU FDOYHV,VRPHWLPHVGRWZHOYHWR¿IWHHQPD\EHWZHQW\VRPHWLPHVHYHQ¿IW\ UHSVIRUFDOYHV6RPHWLPHVZHZLOOVHWXSDVXSHUVHWRUDJLDQWVHWZLWKWKUHH RUIRXUH[HUFLVHVZLWKQRUHVWLQEHWZHHQ5HVWSHULRGVDUHDOZD\VOHVVWKDQ DPLQXWH)RULQVWDQFH\HVWHUGD\ZHGLGWHQVHWVRIVL[UHSVZLWKWZHQW\ VHFRQGVUHVWEHWZHHQHDFKVHW:HDUHDOZD\VPL[LQJLWXS

ST E V E

ƒ&DOI6OLGHRU&DOI3UHVVDUHJUHDWFKRLFHV because  I’m  looking  for  something  in  which  I  can   45°  Calf  Slide go  very  heavy  without  the  spinal  compression  of   Seated  Calf  Raise 6WDQGLQJ&DOI5DLVHV7KHQLQHW\GHJUHHDQJOH DB  One-­‐Legged  Calf  Raise of  the  hip  (similar  to  being  in  a  seated  position)   also  lets  you  begin  with  some  pre-­stretch  on   WKHKDPVWULQJVDQGWKHUHIRUHWKHFDOYHV'RQNH\&DOI5DLVHPDFKLQHVRU'&5V XVLQJWKHKLSEHOWRQWKHROG1DXWLOXV0XOWL3XUSRVHPDFKLQH DUHDOVRVXLWDEOH RSWLRQV Seated  Calf  Raises  are  still  the  simplest  and  most  direct  method  for  targeting   WKHVROHXVGHHSHUGLDPRQGVKDSHGPXVFOHRIWKHFDOI +HDY\EXWGHOLEHUDWH reps  on  these  (I  change  the  tempo  from  fast  to  slow  but  always  with  a  full   range-­of-­motion)  are  usually  followed  by  burns  (short-­range  movements)  until  I   FDQ¶WPRYHWKHZHLJKWDQ\PRUH ,WKLQNWKDW'XPEEHOO2QHOHJJHG&DOI5DLVHVDUHXQGHUHVWLPDWHG
LEAN   GAINS   PRINCIPLES   ]

39

A B S

7KH\DOOVXFN«,KDYHQHYHUUHDOO\HQMR\HGDE work)  but  I  just  use  as  much  variety  as  possible,   Weighted  Crunch URWDWLQJH[HUFLVHVDPRQJWKUHHPDMRUIXQFWLRQV Russian  Twist  on  Stability  Ball I  try  to  do  something  for  the  abdominal  column   Ab  Rollout ZLWKVRPHSUHWW\GLUHFWUHVLVWDQFH7KHVHFDQEH either  standing  crunches  with  a  cable  or  bands   thrown  over  the  crossbar  (of  a  power  rack,  chinbar   or  cable  crossover),  kneeling  cable  crunches  or  reaching  crunches  holding  a   SRXQGSODWH,I,KDGRQHRIWKRVH$EFRDVWHUVRUWKHRULJLQDO1DXWLOXV&UXQFK PDFKLQHWKDWPLJKWEHP\FKRLFH

ST E V E

Secondly,  I  like  to  do  something  rotary  like  Russian  Twists  with  a  medicine  ball   or  Rotary  Knee  Raises  (a  knee  raise  in  which  you  twist  upward  leading  with  the   OHIWREOLTXHVDQGWKHQWKHULJKW 'HVSLWHZKDW
 I  didn’t  used  to  do  any  ab  work  but  recently   VWDUWHG/LNHIRUHDUPVDEVDUHZRUNHGDORWDV Cable  Crunch DVWDELOL]LQJPXVFOH)RUEHJLQQHUVLQSDUWLFXODU Knee  Raise WUDLQLQJWKHDEVLVLPSRUWDQW6WURQJDEVKHOSNHHS Woodchop \RXUORZHUEDFNKHDOWK\,KDYHGHFHQWDEVZLWKRXW KDYLQJWRWUDLQWKHP6RPHJX\VKDYHVKDOORZ abs  and  don’t  display  any  separation  until  they   DUHXQGHUVL[SHUFHQWERG\IDWRUZKDWHYHU,SHUVRQDOO\FDQEHDWERG\IDW DQGKDYHGHFHQWDEVHSDUDWLRQGXHWRWKHLUEORFNLQHVV7KDWLVMXVWWKHUHFWXV DEGRPLQXV,KDYHQHYHUKDGJUHDWLQWHUFRVWDOVRUREOLTXHV2QVWDJHDZHOO GHYHORSHGDEGRPLQDOUHJLRQUHDOO\VHWV\RXDSDUW,I\RXGRQ¶WKDYHGHWDLOWKHUH \RXUFRQGLWLRQLQJZLOOORRNVXESDUUHJDUGOHVVRIERG\IDWSHUFHQWDJHV$VPDOO waist  is  important,  but  also  having  a  very  muscular  six-­pack  of  abdominals,  which   LVVKRZFDVHGLQDORWRIWKHPDQGDWRU\SRVHVLVQRWWREHRYHUORRNHG

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,WUDLQWKHDFRXSOHWLPHVDZHHNZLWKWKUHHRUIRXUVHWVWRIDLOXUH,GR&DEOH &UXQFKHVZKHUH\RXDUHNQHHOLQJDQGJUDEELQJDURSHFDEOHDWWDFKPHQW,DOVR do  some  type  of  Knee  Raise,  either  and  hanging  leg  raise  or  one  where  you   DUHVLWWLQJDWWKHHGJHRIDEHQFK7KDWZD\\RXJHWDQXSSHUDQGDORZHUDE PRYHPHQW,VRPHWLPHVZLOODOVRGR:RRGFKRSVIURPDKLJKFDEOH,GRDEVDV a  warm-­up  before  my  chest  workout  on  Wednesday  and  my  arm  workout  on   6XQGD\$WHQWR¿IWHHQPLQXWHDEZRUNRXWJHWVP\ERG\ZDUPDQGWKHQ,JHW LQWRP\ZRUNRXW

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Shelby  Starnes  is  a  successful  national-­level  bodybuild-­ HUSRZHUOLIWHUQXWULWLRQLVWWUDLQHUDQGZULWHU+HLVDOVR the  author  of  Tips  and  Tricks  for  Dieting  Success,  A  Sim-­ ple  Guide  to  Very  Low  Carb  DietsFRDXWKRUZLWK-XVWLQ Harris)  of  The  Troponin  Nutrition  Macronutrient  Guide-­ book,  and  co-­author  of  The  Fat  Loss  Diaries  (with  Marc   %DUWOH\  To  order  Shelby’s  books  or  read  his  regular  article  con-­ tributions,  go  to  www.elitefts.com
Steve  Colescott  has  been  a  writer  in  the  bodybuilding   LQGXVWU\DQGVSRUWVQXWULWLRQFRQVXOWDQWIRUWZHQW\\HDUV Ten  years  ago,  he  published  the  short-­lived  but  heavily-­ copied  Peak  Training  Journal,  widely-­regarded  as  the  best   KDUGFRUHVWUHQJWKPDJD]LQHHYHUSULQWHG He  has  just  recently  launched  the  Iron  Subculture  pod-­ cast,  an  information-­packed  examination  of  the  best   training,  nutrition  and  supplementation  techniques  from   the  top  experts  in  the  bodybuilding,  powerlifting  and  com-­ SHWLWLYHVWURQJPDQZRUOGV0DNHDSRLQWWRFKHFNLWRXW To  contact  Steve  with  questions  (or  to  be  a  celebrity   judge  for  your  next  bikini  competition),  he  can  be  reached   at  [email protected]7R¿QGRXWDERXWKLVODWHVW SURMHFWVDGGKLPDVD³IULHQG´RQ)DFHERRN\RXFDQDOVR ³OLNH´WKH,URQ6XEFXOWXUHSDJHRQWKHUH RUUHDGKLVEORJ at  http://ironsubculture.blogspot.com/

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