Muscle and Brawn Sponsored athlete.

Vital Stats

• Name: Emeka Okammor
• E-mail: emekaokammor@emekaokammor.com
• Age: 25
• Where: Orlando
• Height: 6 ft
• Off-Season Weight: 255 Lbs (Currently 263lbs)
• Contest Weight: 225 Lbs
• Years Bodybuilding: 2
• Favorite Bodypart: Trapezius, aka traps
• Favorite Exercise: Reverse fly
• Favorite Supplements: Athletic Xtreme

Social Media:

• Emeka J Okammor, NPC Heavyweight Athlete | Facebook
• Emeka Okammor (@EmekaOkammor) on Twitter
• emekaokammor’s Channel – YouTube

My name is Emeka J Okammor, aka “The MenAce.” NPC competitor, husband, and business owner. I was born and raised in Baton Rouge, Louisiana. As a husky teen, weighing 280-295, I was very athletic playing football (QB, FB, DE. DT, TE), basketball (PG, F), and track & field (shot putt, discuss). In my senior year I was one of the states top ranked recruits and accepted a full athletic scholarship to the University of Central Florida.

I arrived to UCF weighing 310lbs. College football at UCF taught me many life long lessons such as work ethic, discipline, teamwork, accountability, dedication, commitment, and sacrifice for total success. Total success being the win.

It was during my junior year that the seed of bodybuilding was planted. I was walking through the Florida Mall during my lunch break at my summer job and I saw a mob of people surrounding the GNC store. So I wandered over only to find Mr. Jay Cutler sitting there as wide as a house! Amazed by his physique, I couldn’t wait to go back to talk to my strength & conditioning coaches about him. So the very next day, that’s what i did. It sparked a debate which yielded the name Ronnie Coleman and by the way they described this man, I needed to see what all the fuss was about. That day my passion for bodybuilding was birthed.

Time flew by, after 4 years of college I graduated with my B.S. in Interdisciplinary Studies (IT focus). Stuck in the limbo of being thrown into the real world, I found a job at a nearby liquor store. I married my super awesome wife and upon returning from our honeymoon, I begin working as a manager trainee. I also decided to enroll in the UCF graduate program to work towards my MBA in Management Information Systems. While working and in school, I decided that I no longer needed to hold that heavy football weight, so I begin educating myself in health & fitness. My training also shifted from football strength training to physique building and dieting.

After a year of constant and consistent researching and studying, followed by many many instances of trail & error, I started a business and named it Simple Fitness, LLC. The purpose of this business was to first help myself follow a program that i believed in and that considered specific goals.

During the process of building and forming Simple Fitness LLC I begin to look into doing a bodybuilding show to simply celebrate my new physique. So I attended a few local shows and begin to think :I might be able to win one of these!” I hit the books researching tips and strategies on how to make my training and dieting more directed towards bodybuilding. Once I had built a program I picked an out of town show in Savannah, Georgia for the summer of 2010 and I just went for it! I hit the stage at my first bodybuilding show at 220lbs and I haven’t looked back since.

I share the dream of turning pro in this sport with my wife, family, and close friends. All who have been extremely supportive in my career as a bodybuilder. I also enjoy the dream of simply reaching and filling my potential in this sport. The day I win that pro card is the day that I’ll step foot into my dream, the day that one of my prayers is answered. I pray to be great in this sport, but even if i fall short of that accomplishment, my heart yearns to be a fun, humble, personable, down to earth professional bodybuilder. I will continue to chase my dreams and submit every once of effort to living my dream, keeping a positive attitude, and prayfully I WILL SUCCEED.

Emeka Okammor Diet

I usually keep my dieting very simple. My diet is, what I have found through evolution, what works best for me. I’ve done 3 shows and 4 preps. Each prep I try to learn something that can be added to my next prep to make it slightly better. Prep is hard enough, the last thing I need is difficulty in nailing my diet day to day. I’ve found carb cycling to work best for me and it is also easy for me to stay on track.

My basic cycle is:

• 5 low days – 140g
• 1 high day – 320g
• 1 lowest day – 60g

Protein is a constant 280g and healthy fats are a constant 40 grams.

My fat intake has been questioned on various equations but I’ve played with healthy fat intake quite often and I have seen it have no to low effects on my body. So I figured why should I add more for “theory” sake? 20-30 grams has been my sweet spot for healthy fat intake.

My carb intake has also raised question as people often ask me “Only 140g?” or “320g is what you call a high day?” And the answer to those question is yes and yes. I am a carb sensitive individual. I can ride by Krispy Kreme and if that light is on I’ll gain a pound or 2! Lol! Very little carbs go a long way for me and once again no need for me to diet based on “theory” rather than based on my actually bodily ability.

During this prep I plan to take a chance on going for something a little different than my basic carb cycle. It’s taking a chance because not only is it not a popular theory but I’ve never tried it so I have idea what the end result will be. Exciting! Lol!

I heard fellow teammate, Kim “Swole” Williams, discuss the theory of “Grow into the Show” during one of his vblogs for his last show. Now this theory is that you increase carb intake as you get closer to the show. That way you stay fuller, energized, and tighter throughout your prep.

Now there probably many many ways to go about using this theory but since I am a carb cycler then I will implement this into my dieting style. This is how I plan to unfold my diet for this prep:

8 weeks

• 5 low days – 140g
• 1 high day – 320g
• 1 lowest day – 60g

6 weeks

• 5 low days – 180g
• 1 high day – 320g
• 1 lowest day – 60g

4 weeks

• 5 low days – 180g
• 2 high days – 320g
• 1 lowest day – 60g

This covers the entire course of my 18 wk prep for the Southern USAs May 11-12.

A Day With Emeka Okammor

• 7am – Wake up
• 7:15am – Wake-n-shake
• 7:45am – Breakfast
• 8am – Work (Data Analyst at Florida DOC)
• 10am – Snack
• 12pm – Lunch
• 12:30pm to 1pm – Power up nap
• 2pm – Snack
• 4pm – Preworkout meal
• 5pm – Off from work
• 6pm to 8:30pm – Train, Leh Go!!
• 8:45pm – Postworkout shake
• 9pm to 10:30pm – Church (Tues & Thurs)
• 11pm – Prepare food for next day & eat dinner
• 11:30 to 12:30 – Hit the forums
• 12:45am – Shower (Finally, lol!) & Sleep

Emeka Okammor Workout Plan

I have tried many many training styles and plans and I never can decide on just one. I’ve had my training style compared to Gumbo, lol! A guy called it gumbo training and with me being from Louisiana and loving some gumbo, I loved that analogy.

My style of training pulls from the concepts of many other training styles. I’ll pull from FST-7, German volume, Pyramid, Basic, Sports specific routines, etc. And dump it all into 1 workout, lol. I create just about every workout routine from scratch and formulate it in some way, shape, or form totally different than the last with a new aim focus each workout. I always try my best to create workouts that flow with rhythm, one exercise connecting with the next and not just a bunch of exercises in no particular order or that don’t have a rhyme or reason.

My team (Team Simple Fitness) never know what to expect. And neither do I some days! Even though I design each workout, they are hardly ever made with me in mind. I usually design them with a “Gotta do it” mindset and often find myself in the middle of my training sessions asking how could I do this to myself? Lol

I run training logs on a number of sites where I post these sessions almost daily.

I train 6 days a week when I’m getting ready for a competition and 4-5 days a week in the off season.

Competition season split

• Leg
• Chest
• Abs & HIIT
• Back
• Shoulders
• Arms
• OFF

Off season split

• Legs
• Chest & Back
• OFF
• Deadlift or Arms
• Shoulders
• OFF
• OFF

During the off season I like to superset chest and back. My weakness with my strength. Which has helped me tremdously this off season with adding overall mass to my upper body. It also allows me to train deadlift on it’s own day where I can hit them however I choose and not have to worry too much about other body parts suffering due to lack of energy and recovery.

As I enter my prep I divide chest and back into separate days so that I can focus more on each individual muscle. I try to give each muscle group its own day during my prep.

As for weight, I don’t believe in “light” I believe in heavy as possible for amount of reps desired. For instance, if I’m doing 4 sets of 12 on incline press I believe that the weight should reflect failure or gets you as close to failure as possible by your last 2 or 3 reps. I’ve learned that lifting light weight will not get you toned, that is what diet and cardio is for. So we are usually lifting pretty heavy during prep until maybe the last week or two where we still lift at about 80-90% and just more machines.

Sample Workout Week

Legs:

• Seated calf raises: 4 sets of 20 reps (10 slow, 10 regular)
• Toe presses: 3 sets of 30 reps (10 toes out, 10 toes straight, 10 toes in)
• Leg extensions: 3 – 4 sets of 20 reps
• Front squat/ Back squat/ V-Squat: 4 sets of 15, 12, 12, 10 reps
• Hack squat/Lunges: 2 sets of 15 reps, 1 double drop/burnout set
• Leg press: 3 sets of 20/20/20 triple dropset reps
• Stiff leg deadlifts: 4 sets of 15 reps
• Seated leg curls: 3 sets of 12 reps, 1 triple drop set
• Lying leg curls: 7 sets of 12 reps

Chest:

• Barbell incline press: 2 warm up sets, 4 sets of 15, 12, 12, 8-10 reps
• Dumbbell incline press: 2 sets of 12 reps
• Pec dec: 2 sets of 12 reps + 3 negatives
• Flat DB bench: 4 sets of 12
• Hammer Strength incline press: 7 sets of 12 reps
• Cable crosses: 7 sets of 12 reps

Abs and HIIT:

• Hanging leg ups: 2 sets of 15 – 20 reps
• Decline crunches: 2 sets of 15 – 20 reps
• Windshield wipers: 3 sets of 12 reps
• Vacuums: 3 sets of 15 reps
• HIIT: 5 min warm up, 10 min HIIT, 5 min cool down

Back:

• Pull ups: 10 sets of 10 reps
• Deadlifts: 5 sets of 12, 10, 8, 8, 6 reps (May push out an additional set of 4)
• Lat pulldowns: 4 sets of 12 reps
• 45 degree seated row: 3 sets of 12 reps, 1 burnout set
• Hammer Strength row machine: 3 sets of 12 reps
• Hammer Strength plate loaded pullovers: 5 sets of 12 reps

Shoulders and Traps Arms:

• Dumbbell Shrugs: 4 sets of 15 reps
• Smith Machine shrugs: 4 sets of 15 reps
• Face pulls w/rope: 7 sets of 15 reps
• Seated military press/ Seated dumbbell press: 4 sets of 12, 10, 10, 8 reps
• Dumbbell front raises: 3 sets of 12 reps each arm
• Lateral raise machine: 4 sets of 12 reps
• Shoulder press machine: 4 sets of 25 reps

Arms:

• Close grip bench: 3 sets of 12 reps
• Close grip tricep pushdown: 4 sets of 12 reps
• Reverse grip pulldowns: 4 sets of 15 reps
• Superset with DB overhead ext: 4 sets of 12 reps
• EZ bar curls: 4 sets of 12 reps
• Standing cable curls: 3 sets of failure
• 21’s: 3 sets

An old car tire. I asked around at work and managed to get this for free from a colleague who had it lying around in his garden.

Sheet of plywood or similar. I got this at the local hardware store from the off cuts bin. Go to a store where they cut the wood for you and they will often have a discount section where they sell all of the leftover pieces. This large sheet (enough for 2 or 3 sleds) cost me around £1.

Eyebolts. You only need one.

Regular hex bolts. You only need four. Make sure they’re long enough to go through the tire AND the wood.

Some sort of rope. I used webbing as it was cheap and looked easy on the hands.

Bungee cords. These are to hold the plates onto the finished sled.

Mars bar. This was used to stop me going catabolic during the building process.

Tools you need:

Drill, tape measure, straight edge, pencil, saw, spanner.

Stage one: Drill a hole in the side of your tire about halfway up and screw the eyebolt in. Tires are beaded so this will take a while.

Stage two: Loop your rope through the eyebolt and secure if necessary.

Stage three: Create the hand loops. I tried to use duct tape to secure these but it slipped too much when I tried to pull the loaded sled. A simple knot will do better. Be sure to make nice BIG loops though as you don’t want to slice your hands off with the handles when pulling.

Stage four: Cut the wood to the size of the tire. It will overlap slightly unless you want to use a jigsaw and curve the edges. I did not. Fasten the wooden platform to the tire using the hex bolts. You will need to make a big enough gap to fit a plate in (all olympic plates are 450mm in diametre) but other than that just make sure you are drilling through wood AND tire and not just wood.

Stage 5: Bungee cords on and you’re finished and ready to pull.

I am still working on modifying this design slightly. Trying to work on securing the bungee cords a little better but other than that, it’s working just fine. I take no responsibility for it leaving you looking like this though:

We all know that the squat is without a doubt the “best” exercise for huge legs and for guys a good way to increase testosterone production. So why is this exercise avoided completely? Why are so many guys walking around with a pair of chicken legs?

Good question and to my knowledge the best answer I can give you with an ounce of educated gumption is that “they hurt”. Sad case, but alot of guys will honestly tell there is no need to squat because of the leg press sled.

Let’s get this clear: IN NO WAY IS THE LEG PRESS AND SQUAT THE SAME EXERCISE. Sorry fells, your 1000 pound leg press doesn’t impress me.

I have seen guys leg press well over 1000lbs, but can’t squat there own bodyweight let alone 135lbs. A Squat is a full body exercise that requires the entire body to function together. As a benefit, you will grow! Yep, your whole body will grow if you suck it up and squat.

So why is it overlooked?

90% of the time squats are performed wrong. Quarter squatting is usually the result of crappy form, rounded backs, hurt knees, and a bucket of BS excuses to boot.

Then to add insult to injury, the quarter-squatter will often tell the guy who squats with good form that it’s bad for their knees or going parallel or full depth isn’t necessary. (parallel squat: when the hip lines up with the crease of the knee. Full squat: below parallel squat.)

Proper squatting is much safer on the lumbar and knees as it relieves the pressure associated with quarter squatting. Actually there has been debate about whether squatting parallel/full depth is bad for you…WRONG! Quarter squatting place pressure on the lumbar, hip, and patellar tendon, thereby asking for an injury.

To perform the squat correctly, the bar should rest on your traps, not your neck. Squeeze the shoulder blades together whilst keeping an arch in your back. Point your toes out slightly, as your knees should point in the same direction. Never should your knees travel over your toes, so this means you should sit “back” into your squat and not “drop down”.

Practice this before you decide to load the bar with weight. Form trumps idiocy everytime, so use this to your advantage. There are tons of reputable source on how to perform a proper squat, so do your homework.

Do squats and reap the benefits, don’t be the chicken-legged pansy wearing sweatpants at the beach because your legs are e mbarrassing…pansy.

A huge congratulation goes out to Austin Simply Fit’s own Lucas Orosco for winning his second fight and remaining undefeated in MMA action.  The fight was in Humble, TX, and the powerlifting meet was in Waxahachie, TX.

After a combined total of 8 hours driving and only 5 hours of sleep, I started warming-up for the squat at about 11:00.  All of the usual weights felt fine until I did 495.  At that point, I realized that this may be a long day.  The opening attempt for the squat was 600, and I grinded it out as if I was taking my third attempt.

Unfortunately, it was my first one, and it would be my only successful attempt as 660 held me down the following two tries.  To this day, I cannot shake the echoes of “your performance will be at least 10% less if you are dehydrated and/or not rested,” by Adrien Paczosa of ILivewell Nutrition Therapy.

Moving onto the bench press, her words continued to ring true.  I was feeling weaker than usual.  The first attempt was 407, and the third attempt was also 407.   The first was stalled. The second dipped a little, and then I was able to lock it out. The third attempt soared as if it was an opening weight.  Oh, wait a minute, it was an opening weight.  Paczosa’s 10% rule wins again, as I was predicting 445 on the bench press.  At his moment, I was wondering why I had even showed us to lift.

Competition and beating the odds are exactly why I registered.  There were some extenuating circumstances that assisted in the subpar performances on the first two lifts, but I managed to find a fire and desire for what I was doing.  Now, I have had 4-32 ounce bottles of Gatorade and as many ounces of water.

I stepped to the platform for an opening deadlift of 500 and ripped it clean.  Determined to break a personal record, I asked for 567, which was 5 pounds more than my previous competition best pull.  Again, with little effort, it was a solid lift.

600, was a number that has beaten me the last 2 competitions.  It has left me hanging just above the knees each time.  I called for it, bound and determined, and I smoked it.  The silver lining was added to the dark cloud that hung around all morning.  Apparently, the 10% hydration and rule has solid evidence and proof, since my numbers reflect exact percentages.

To sum it up, it was a fairly solid day under the bar, and I know that there is a lot more potential left.  It’s time to re-evaluate training, nutrition, and recovery in order to get ready for the next meet in San Antonio December 17th.

A huge thanks to all of my corporate sponsors:  Austin Simply Fit, CryoStudio of Austin, Muscle and Brawn, iLiveWell Nutrition Therapy, and Athlete’s HoneyMilk.

I started thinking about this question: how many young trainees don’t really plan their meals?  I know I didn’t back in my early days of training (teenage boys aren’t exactly known for being picky eaters or good cooks).

Please evaluate my supplement stack.

Anyone seen this topic on a bodybuilding forum?  I see it all the time, and I usually try to give a helpful educated answer.

But some of these same folks haven’t put half that much thought into what they’ll be eating.  They have it backwards—they’ve spent hundreds of dollars and countless hours trying to figure out which supplements to buy. Supplements aren’t that important in the first place, but they are completely irrelevant without the proper nutrition.

This is especially true when it comes to fat loss.  Planning and executing your diet is at least 90% of the equation in getting six pack abs.  I always say you can’t out-train a crappy diet when it comes to losing fat.

I know most of us are too busy to carefully prepare each meal.  This is where planning comes in.  Cut, measure, cook, or prepare your food for the week in one afternoon if needed.

What if you can’t eat properly for one meal?  What if you need to an unhealthy meal for a business meeting?  Then just enjoy yourself and don’t obsess over one meal.  You’ll do fine as long as you are eating well most of the time.

Plan your meals.  That’s one simple tip you should follow, regardless of specific goals.

Kevin is author/blogger behind Lose Fat, Gain Muscle (Strongandfit.net).

The squat is an amazing exercise that has been under fire as of late. Many are crying foul and voting to ban this compound movement, but that’s neither here nor there. I want to help you get a bigger squat, and as the title suggests we will be using variations of the squat. Many also hate the squat…shut up and embrace it! Squats can save the world and even save you, Mr. Chicken Legs!

Moving right along, we will use two of my favorite variations of the squat: Box Squat and Bottom-start or Rack Squats.

Main lift: Squat

Box Squat

This variation is probably the best for generating power out of the hole which is where many lack strength due to weak hips, glutes, hamstrings, and core strength. Using a sturdy box (as the name suggests) at parallel or below, descend to the box, rest and drive back up. It is just that simple.

Don’t have a box? Build one, or buy one. Google that ish son! A couple of things to remember:

• Stay tight through the entire movement.

• Keep your arch.

• Don’t plop on the box, come to a complete stop and then drive back up.

• Never ever let your knees travel past your toes. Spread them as you sit back.

• Focus on driving your hips through.

Rack Squats (parallel position)

This movement is a squat/power rack movement that I have found to be very beneficial to building incredible lockout strength. Place safety pins at parallel or close to parallel and rest the bar on pins. Take time to get comfortable with the movement as this requires correct positioning each time.

Focus on driving your heels, staying tight, and not allowing the movement to become a Good Morning…not good. Return the bar back to the start position.

For these movements you will work yourself up to 90% of your 1RM for doubles. Don’t get ahead of yourself, these are just movements to help your main movement the Squat.

Example of your workset: (5 sets of 2 @ 365. Assuming your 1RM is 405) Feel free to plug these lifts into your training cycle in two week blocks.

Example:

• Wk 1-2: Box squat / Rack squat
• @ 80%
• Wk 3-4: Rack Squat / Box squat @ 85%
• Wk 5-6: Box squat / Rack squat @ 85%
• Wk 7-8: Rack Sqaut / Box squat @ 90%

However, feel free to experiment as you like with these movements, volume and intensity (volume = rep load, intensity = weight percent load)

Good luck and go hard!

Firstly the weekly schedule that I would recommend:

• Monday: Bench Press & Assistance
• Tuesday: Squat & Assistance
• Thursday: Overhead Press & Assistance
• Friday: Deadlift & Assistance

Now a look at how I split up the three types of exercises and how they are to be performed.

The Power Lifts

These exercises will be the focus of each day. They are the lifts which will be contested and as such they will be performed exactly how they are to be performed in competition; for max or near max singles. Form changes as the body uses different loads, the form you may have while warming up might not be the form your body takes while using a maximum attempt, also strength is very specific therefore there is more benefit to training with singles if your body allows it. Training to increase your 5RM will surely increase your 1RM as well, however training specifically to increase your 1RM will do a better job of increasing your 1RM.

The power exercises:

• Bench Press
• Squat
• Deadlift
• Overhead Press

For the purpose of the weekly schedule I will include the Overhead Press as the main exercise on what is the second Benching Day. I believe and have seen through experience a direct correlation between improving the Press to improving the Bench.

Sets/Reps:

As mentioned above these will typically be performed for single reps. In training this would amount to multiple singles and multiple doubles or triples to back off. We will get a similar training effect to our intended display of strength i.e., the limit single in competition, however we should avoid actually taking the limit single regularly in training.

The Assistance Exercises

This is the second group of exercises. These exercises will be done heavily and for moderately high volume and will have a direct influence on improving the power exercises. These will variations of the power lifts or exercises which will help improve the strength in areas neglected by the Power Lifts themselves.

Common assistance exercises:

• Bench assistance: Chins, Rows, Pull Ups, Dips, Incline Press, CGBP
• Squat/Deadlift assistance: RDLs, SLDLs, GMs, Partial Pulls, Deficit Pulls, Power Cleans, Leg Press, Heavy Ab work, Heavy Back extensions

Sets/Reps:

The sets and reps for these assistance exercises are variable; however they will be done for higher reps than the Power Lifts. Common rep schemes include 5×12, 5×5. So we’re aiming to accomplish at least 3-5 sets with at least 3-5 reps per set. Anything less than that would constitute unnecessary stress for the aim.

A special note on the Leg Press: For the longer legged trainee I wholeheartedly recommend loading up the Leg Press, placing the feet high and wide and really pile on the weight. The Leg Press was a major factor in increasing my Squat. I know it has fallen out of favour for PowerLifting in recent years, but like anything I’d urge you to try it yourself and make up your own mind.

Auxiliary exercises

These are exercises which are for prehab and injury prevention. These will typically be isolation exercises and are done for high reps and high volume, using a smooth rep performance.

Common Auxiliary exercises:

• Rotator Cuff work
• Bicep work
• Neck work
• Forearm work

On any typical workout day from the template mentioned at the start there will be one Power Lift, a few assistance exercises and one or two auxiliary exercises. So let’s put this together:

Monday:

• Bench Press – 5 singles, followed by 2-3 triples
• Chins – 5 x 12
• Incline DB. Bench – 5×8
• Cable Rows – 5×8
• Flyes – 5×12
• Bicep Curl – 5×12

Tuesday:

• Squat – 5 singles, followed by 1 back off set of higher reps
• GMs – 5×5
• Leg Press 5×5
• Abs – 5×12
• Hypers – 5×12

Thursday:

• Overhead Press – 5 singles, followed by 1 back off set of higher reps
• CGBP – 5×8
• Rows – 5×8
• Rear Laterals – 5×12
• Bicep Curl – 5×12

Friday:

• Deadlift – 5 singles, 1 back off set of 10
• Deficit Deadlift – 3 triples
• Rack Deadlift – 3 triples
• Abs – 5×12
• Hypers – 5×12

So there you have it; that is the basic template. Each of the exercises can be changed depending on what the trainee prefers or the equipment that is available. As long as the basic template is stuck to, it should prevent too much overlap and provide a focus and hopefully progression directly on the Power Lifts.

In future articles I will offer a few ways to cycle your poundage’s and volume to avoid burning out, as well as how to peak for competition.

As this article had progressed from just ‘my thoughts’ to a full blown article I should provide a proviso before you read it. This article comes from the perspective of a lifter who has:

• Already built a strong base of strength, muscle and power.
• Accrued some injuries.
• Wants to lift for health, fat loss and/or muscle maintenance.

For a novice just starting out I believe there are better approaches to gain muscle and strength quickly, which will be covered in future articles. Now that’s cleared up, here’s my take on higher volume training.

This article will look at:

• How to increase training volume safely, with real life examples
• How to minimise the chance of overtraining despite higher volume
• The benefits of the above

For the past couple of years I have been increasing my weekly training volume. At first it started off as a way to safeguard against lifting heavy weights, I know for most people that sounds a little strange. Surely more weight = better, right? Well sure for most people that’s probably true, however I had injuries to think about. So I needed a way to work the muscles without having to use the types of weights that would have exposed me to injury.

I started off training full body 3 days a week with what I would consider now to be a very tame schedule. Typically 5 to 7 exercises done for 3 sets each. Only one day was actually heavy, the other was a light day and the last was a medium-heavy day.

Here was a typical week back then:

• HEAVY SESSION
• Bench Press
• Pull Ups
• Squat
• Deadlift
• Overhead Press
• Curl

To be done for 3 sets of 10 each with relatively relaxed rest periods of 3 minutes between sets.

• LIGHT SESSION
• Pullovers
• DB. Rows
• Side Laterals
• Leg Extensions
• Leg Curls
• DB. Curls
• DB. Extensions
• Abs

To be done for 3 sets of 15 with a stricter rest period of 1 minute between sets.

• MEDIUM SESSION
• Incline Bench
• Close Grip Chin
• Seated Press
• Deadlift
• Leg Press
• Curl
• Abs

To be done for 3 sets of 12 with a rest period of 2 minutes between sets.

I then moved on to increasing the number of exercises, I would consistently do up to 10 exercises for 3 sets each.

Here was a typical heavy session with those changes:

• Bench Press
• Dips
• PullUps
• Bent Rows
• Squat
• Stiff Leg Deadlift
• Seated Press
• Upright Rows
• Curl
• Extensions
• Abs

As you can see additional exercises were added increasing the overall volume.  Most things were still done for 3 sets of 10. The light and medium day would eventually employ more exercises as well, while keeping the same rep scheme individual to each day.

The next major volume increase was to increase the number of training days. First 4, and now 5. So that’s 5 full body sessions per week. Each session has around 12 exercises done for 3 sets each. Typically I would perform 3 heavy sessions, interspersed with a lighter session and a medium session.

So let’s break that down a little:

Each session must cover the 5 areas that I consider essential. There must be a benching exercise, a chin or rowing exercise, an overhead pressing exercise, a squatting exercise and a deadlifting exercise. These are very loose categories, for deadlifting on some days just something simple like Good Mornings would do. For overhead pressing it doesn’t always mean heavy presses, although they certainly should be there, however side laterals will do on light days.

• The next progression would be to add exercises. Add additional exercises in, smaller isolation exercises at first and later on compounds.
• The next progression would be to add additional days. I would always add a medium session first. Get used to the new exercises and increased weekly volume before going at it more intensely.
• Time your rest between sets. You need to keep an eye on the clock with this type of training, You can’t take your time with a full body routine, every exercise deserves the same attention. I like to start a new set every minute. That works for me, with a quick tempo that means I normally get 30-40 seconds rest between sets.
• Slow down your reps on at least some sessions per week. Something I have experimented with recently is slowing down your rep speed. I’m not going to make any exact recommendations but at least 3 seconds on the negative and 1-3 seconds on the way up. This should provide just as much stimulation to the muscle with much less strain on the connective tissues and joints, thereby making it easier to recover from.
• Vary your exercises. Within my 5 full body sessions of 12 exercises each, rarely do I use the same exercise more than once a week. Variety helps to keep the body away from overtraining.
• Avoid training to failure. Your sheer volume will make up enough of a training effect. Training to failure may well push you over that balance.

I think important to note at this juncture is that I wouldn’t expect everyone to increase training volume to this extent, however it can be done and as I have seen it is a desirable way to train for me at least part of the year. So having said that let’s look at benefits:

• Fat burning. I have never been in as good shape as I am in now. The constant full body training five times a week burns a bunch of calories. Also as a nice bonus many trainees believe in a thing called EPOC, which seems to result in an increases metabolism for a certain length of time after training. More training equals more fat burning, equals leaner you.
• Increased cardiovascular training. The way I train now resembles more circuit training than the heavy lifting I prescribed to for years. My heart is in much better shape and my ability to handle the work capacity is tremendously improved.
• Increases muscle mass. Working higher reps has a positive effect on the muscle. With a higher rep/lower weight set you’re much more likely to tire out the muscle rather than the connective tissues or neuromuscular system. More muscle stimulation means more muscle growth.
• Increased energy and flexibility. While I’ve been training so frequently I have noticed minor injuries becoming much less common. I feel like I have more energy and flexibility on a day-to-day basis.

Don’t get the wrong impression of all this though, I still think strength is the key. What I do know now for certain is that there are different ways to build strength and those different ways have different benefits. For years I built strength with low reps and I got moderately big and moderately lean. I’m bigger and leaner now by far and just as strong, albeit in different rep ranges and fitter. For me that’s what bodybuilding is about, being muscular, healthy and strong. I’m sold on a higher volume approach, a wise lifter once told me in reference to training volume “you can do anything, if you start light enough” and I’m looking forward to seeing how far I can take it.

By Faheem Chauhan

For guys wanting to bench more, the back is where it’s at! Powerful lat muscles, help improve an otherwise lackluster bench press as do triceps and legs. I want to talk about a well known secret that has eluded many would be “strong guys”, the missing piece to the puzzle and the elusive illusion that allows men to appear larger.

Now enter the row: a very powerful tool that many guys tend to over look, especially newbies to lifting. There are a lot of variations of the row that are beneficial to your back, and honestly I can go on forever…but I’m not, as I am writing this before breakfast finishes cooking. (a lot of care goes into cooking oatmeal pancakes…lol)

We are going to dissect the Barbell Bent Row, my favorite movement and with three hand placements, can really add some size on your frame as well as strength to boot!

Double Overhand (Pronated, palms facing down)

Grab bar a little wider than shoulder width (1nch or so), bend your body at a 90 degree angle (or close as possible to it), chest up and head back, this will force the back into an arch; which is a good arch. Pull the bar to your abdomen and squeeze the lat muscles. Return to start position and execute desired reps/sets.

Gabe’s note: This position allows me to handle more weight and allows me explode more (using momentum to my advantage). Don’t get caught up in your ego, poor form will eventually lead to injury! Work on form, then load the bar.

Underhand Grip ( Supine, Palms facing out)

Same as the DOHand grip, except you are gripping underhanded and here’s the differences. Allows for a greater range of motion. Demands greater form than DOHand grip and doesn’t allow heavier loads. Meaning this is really a good movement as a finisher, to get a deeper burn and really add some definition to your back. There really isn’t much room for momentum here as it will lead to breakdown of form very quickly.

Snatch Grip (Pronated, Palms facing down)

Grab bar outside the ring marking, chest up, head back and torso bent at a 90 degree angle. Pull towards the lower chest/diaphragm area. Some points that you will know noticed about this movement, shorter range of motion (ROM), and taxing on the trap muscles. This is a great movement to add to your arsenal and get some different looks in the gym.

Throw in some lat pull downs, chin ups, and face pulls, you have a recipe for some serious growth. Take what you have learned and apply it to the gym. Hope that helps you guys out!

Sample routine:

• Barbell Row (DOH): 5×5 (75-85%) aka heavy load
• BB Row (Snatch-Grip): 4×12 (55-65%)
• BB Row (Underhand Grip): 2-3×20 (50-60%)
• Lat Pulldown (wide grip): 3-4 sets of 8-10
• Lat Pulldown (close -grip): 3-4 sets of 8-10
• Lat Pulldown (underhand close grip): 3 sets of 8-10

Yes! Corporate diet plans are being enacted because some corporate know-it-all figured out how to save a few bucks for the company on insurance premiums. Don’t get me wrong I am definitely an advocate for weight loss, but not through a fad diet. (Fad diets = all the hyped up diets you see and hear about)

Fad diets are the enemy of the fit, ask anyone that is considered “fit” and listen to what the “fit people” are saying about their eating habits. Nowhere will you hear them saying “well I was on this diet or that diet.” It is because that person has learned the biggest known secret in fitness. This secret can be had for only for 3 payments of 19.99!

The corporate community wants you to spend three payments of $19.99 for ONE person!

I say why spend 60.00 on ONE person for ONE meal, when YOU can feed YOUR family nutritious whole foods for a few days. Whole foods can be sourced at your local grocery and farmers’ market! GO GET YOU SUM’!!!

Alright…Makes perfect since to me and all it took was going to the local supermarket or farmers market. Alright now back to the regular scheduled program…why diets fail.

In short, diets are band-aids for lifelong issues a person may have been trying to cope with. Now, that person believes that a quick fix diet will help them deal with years of bad dietary habits. Sad to say it won’t because:

1. Diets are designed to be temporary, so the day you decide to get off your diet you tend to gain worse habits and more weight.
2. Diets are typically very expensive, which leaves less money to enjoy life.
3. Most people don’t have the discipline to follow a strict regime, so they utterly fail and make excuses as to why it doesn’t work for them.

I possibly could go on and on about how diets are poorly created, executed, and repeated but I would rather spend that time changing people’s lives holistically through better choices about foods!  So here are some key points that I would like to leave you with:

1. Stay away from fad-diets!
2. Buy whole foods and healthy snacks!
3. See step 1 and 2, repeat and watch them become part of your regular life!