COMPLETELI FECHANGI NG BODYBUI LDI NG AND LI FESTYLEGUI DE GUI DETO AESTHETI CS JEFFSEI D 160+ PAGES GUI DETO AESTHETI CS I fyouar enewt ot hewor l dofJ ef fSei d Wel c ome! 1 TO MYSOCI AL MEDI AFOLL OWERS Youar ei nc r edi bl e.Mynumber sar et r endi ng,waypas ta mi l l i on,headi ngt ot woandi tf eel sgr eatt obec l os i ngi n onmyper s onalgoal s .Butknow t hi s :noneoft hi swoul d havebeenpos s i bl ewi t houtyours uppor t .So, t hankyou. The i nt ent i on oft hi sbook i st os har e ever yt hi ng I ’ ve l ear nedonmyj our neyt oaes t het i c s .I ’ l lbec over i ngmy t opt r ai ni ngt i pst omyr ec ommendat i onsofs uppl ement s and vi t ami ns ,as wel las al lt he bas i c s nec es s ar yt o mai nt ai naheal t hyl i f es t yl e. I tmayc omeasas ur pr i s et hef ur t heri nt hi sbookt hat f ood/ nut r i t i oni sequal l yi mpor t antasphys i c alex er t i oni n c r eat i nganaes t het i cphys i que. Al l t hatwor ki nt hegym i s onl y50% oft hebat t l e.Di et / nut r i t i on i nf oi sdi s c us s ed r at herext ens i vel yl at eri nt hi sbook;s odonotwor r yi f nut r i t i oni s n’ takeyc omponenti nyourfit nes sknowl edge. I ’ l lbec over i ngever yt hi ng. Ihaveal s oi nc l udedper s onalandi ns i dert i psf r om ot her t r ai ner s ,at hl et es ,bas i c al l yanybodywhohass omet hi ng t hatwor ks ,butmos t l ywhathaswor kedbes tf orme,i n ac hi evi ngmyphys i que. 2 3 BRANCHOF PHI L OSOPHY Att he hear tofal lt hi si nf or mat i on i smyper s onal pr ac t i c ec onc er nedwi t ht henat ur eandappr ec i at i on ofbeaut yandar t i s t i ct as t e,es pec i al l yi nt hehuman body .Forme,t hi si st hemos tbas i cs t at ementabout aes t het i c s . Myc ommi t mentt odevel opmybodyal s oext endst odevel opi ngmys el fasa per s on. Ther ealr eas onbehi ndwhyIwr ot et hi sbookf oryout ohaveyourown, per s onalgui det ohel pyoui nc r eat i ngyourownaes t het i cl i f e. 4 BEFORE Whyel s e woul dy ou be r eadi ng a book about me unl es sy ou ar e c ur i ousaboutwher e Ic ame f r om and t he c hoi c esI ’ v e made t o get wher eI am t oday ?Howi si tpos s i bl e t ogof r om anav er aget eenager ,t o myl i f et oday ? Wel l ,t hi si si t ,my s t or y ,i nwor dsandpi c t ur es ,whi c hI hav eper s onal l ywr i t t enf ory ou. Kent ,Was hi ngt on i sa s ubur b of Seat t l eand,l et ’ sj us ts ay ,al t houghi t maynotbet heni c es tc i t yi nAmer i c a, I woul dn’ tc hangemyupbr i ngi ng byani ns t ant .Ihav enoc ompl ai nt s aboutKentandashomet ownsgo,I hav eonl ygoodmemor i es . Myf ami l y may be f ar f r om nor mal , but I c oul dn’ tl ov et hem any mor e.My par ent sar es t i l lt oget herandIhav e t wos i s t er s . GROWI NGUP Ourf ami l yl i f er ev ol v edar ounds por t s ,c ampi ng/ hi ki ngands pendi ngs omeof t hebes tmoment sofourl i v est oget her . Kental s oof f er edpl ent yofoppor t uni t i es t odev el opmyat hl et i cabi l i t i es ,whi c hhel pedmol dmei nt ot hei ndi v i dualIam t oday . I ts t ar t edwhenIwas3y ear sol d. Mypar ent senr ol l edmei nev er ys por tt heyc oul ds i gnmeupf oratt hi sy oung age-t eamsf orbas ebal l ,s wi mmi ng,s oc c er .Iwasonmywayf r om av er y ,v er y ear l yageandbor nwi t hamaz i nggenet i c sandagi f tf ors por t s . Thebi gges tand mos ti mpor t anti nfluenc ei nmyl i f ehasbeenmypar ent s .Nodoubt .Muc hofmy s uc c es si nl i f ei sc r edi t edt omypar ent s ;t hey ’ r et heoneswhopus hedmet o bec omewhoIam t oday . 5 NO REGRETS SPORTSMANSHI P Mymom anddadmades ur et hebas i c s ofgoods por t s mans hi pc amefir s t .But my f at her ,par t i c ul ar l y and es pec i al l y , t aughtmehow t opl ayc ompet i t i vel yas wel l . Hi sf avor i t es ayi ngt hathei ns t i l l ed i n me was“ no r egr et s ” . Forayoung boy ,t o under s t and good s por t s mans hi pandal s odevel opt hedr i vet oc ompet ewasac r uc i all es s on, andoneIwas l uc kyt ogetear l yon.Thanks , Dad. The exampl esofgood s por t s mans hi p wer en’ tj us tf orme –f ormydad was al wayst hebas ebal lt eam c oac ht eac hi ngmyf r i endsandI t hes amel i f emor al s we c ar r yon t ot hi sday . He c oac hed ever ys eas on,anddamnwasi tf un!He wasal s oagr eatl eaderwhobel i evedi n wi nni ng, asours t at spr oved. DURI NGSUMMER ever yonewoul dhangar oundt hefiel d wat c hi ng t he t eam pr ac t i c e.Al lt he nei ghbor hoodki dswer et her e, out s i de, r unni ng ar ound, bei ng ac t i ve. J us t havi ng f un,goofing of f . Some ofmy s t r onges tf r i ends hi ps wer e f or med dur i ngt hos ebas ebal ls eas onsandt hey ar ees pec i al l ys weetbec aus eourt eams wer eundef eat ed f ormul t i pl es eas ons . What evert eam Iwason,Ihadf unbutI al wayspl ayed ver yc ompet i t i vel y .I ’ ve of t en wonder ed why s ome peopl e par t i c i pat ei ns por t sbutdon’ thave a des i r et owi norevendot hei rbes t .So t her e ar et wo t hi ngs you now know aboutmef ors ur e–Ipl ayt owi n( and di devenbac kt hen)andIt r ymybes t . Nomat t erwhat , It r ymyver ybes t . PLAYTO WI N T ome,i fyoudon’ tpl ayt owi n,you havet hewr ongment al i t y . I n my mi nd,i fIevers ens e any doubt , It el lt hatvoi c ei nmyhead: “ HI STORYI SAL WAYS ” WRI TTEN BYWI NNERS. “ 2NDPLACEI STHEFI RST L OSER” I fyougr owupwi t ht hi smi nds et f ors por t s ,you c an us ei tver y s uc c es s f ul l yi n yourdayt oday l i f e,t oo.I twor kses pec i al l ywel l wi t h c ar eer c hal l enges and r eflec t son yourl i f ei n gener al . Soal wayst r yyourbes tandgo f ort hewi n. 6 THE BEGI NNI NG AsIs ai d,Iwasat hl et i c ,ver year l yon,s owhenIs t ar t edr unni ngt r ac k atage9, Ihadal r eadypl ayedont eamsi nvar i ouss por t sf ors i xyear s . WhenIwas11, however , t woevent sc hangedmyl i f ef or ever . 7 WRESTLI NG &WEI GHTS L OOKI NGBACK I TWASAMAZI NG! I wasonl y1 1whenI got myfir s twei ghts etand began my wr es t l i ng c ar eer . Li t t l edi dIknow butt hatyearwoul dbe a huge t ur ni ng poi nt , one t hatc ont i nuest o makemyl i f epos s i bl e t oday . IWASAL WAYSAVERYACTI VEKI D, PLAYI NGFOOTBALLWI THMYFRI ENDSAND SPENDI NGEVERYPOSSI BLEHOUROUTDOORS. Li kemos tboysmyage,If oundt heot herhour seas i l ys pentonvi deo games , RuneSc ape( myper s onal f av)i npar t i c ul ar . I nol i f edt hi sgame f orabout6year s .L oggi ngi n360dayswi t hi nt hos e6year s . Thi ss ki l l s eti sdefini t el ydi f f er entc ompar edt os por t s ,buti nawayi tr equi r es t hes amement al i t yandi sf unandc anbear ealc hal l enge, unl es syou botl ol . 8 SUPPORT MOTI VATI ON COMMI TMENT Iwasabi gki dev ent henandmypar ent sc oul ds eeI needed a s por twher e my phy s i c alpr owes sc oul d dev el opi naheal t hyway .Sot heydec i dedt ogetme i nv ol v edi nwr es t l i ng. Af t err es ear c hi ngl oc alwr es t l i ngc l ubs ,mymom f oundt heper f ec tt eam -Kent Cougar s .Thei rfir s tpr ac t i c ewass c hedul edi nj us tac oupl eofweeks . Atfir s tIt houghtwr es t l i ngwasfight i ng, s or tofl i k eWWE. Ihadnoi deat hi swas t heol des ts por ti nt hewor l d. I ti sal s o, i nmyopi ni on, oneoft hegr eat es ts por t s ofal lt i me.When Ifir s ts t ar t ed wr es t l i ng i twasl i k e af or ei gn game t o me. Gr owi ngup, I wasal way st r y i ngt obr awl , beat oughki d, andus emys t r engt ht o wi n. 9 WRESTLI NG TAUGHTMEHOW ASPORTCAN USE STRENGTHAND SPEED Butul t i mat el yt ec hni que wi nsout .I tc an be as t oughment al l yasphys i c al l y .Forc er t ai n, t her ei s anar tt oi t . ASMYWRESTLI NG COMMI TMENTS bec amei nt egr at edi nt o ever ypar tofourf ami l y l i f e;ol df r i ends ,nei ghbor s ,s t r anger s ,pr et t y muc h ever ybody i n t ownhads omet hi ngt o s ayabouthow Iwasa nat ur alatt hes por tand keepupwi t hi t . HAVI NGTHESUPPORT OFYOURHOMETOWN MEANSEVERYTHI NG t oanupandc omi ngy oungmanbec aus et hos ear et he peopl ewhok now wher ey ouc omef r om andt her eal y ou. HONESTL Y,ATFI RSTIHATEDWRESTLI NG. Iwasj us tappr oac hi ngt hatagewher eIonl ywant edt ohangoutwi t h f r i ends / gi r l s ,geti nt r oubl e,was t e mor e ofmyl i f el evel i ng up my RuneSc apeac c ountandpl aymyXBox.Butmypar ent spus hedme. Theymademegot oever ypr ac t i c e. 1 0 OBSESSI ON Thi si spr obabl yt het i memyobs es s i onr eal l ys t ar t ed.Af t erwr es t l i ng f orac oupl emont hs , I dec i dedI neededt ot ak eev er y t hi ngt ot henex t l ev el . I twasar oundt hehol i day swhenImademybol dannounc ement . IWANTEDASETOFWEI GHTSFOR CHRI STMAS. Igotabas i cwei ghts et :c oupl edumbbel l s ;25l bs . bar , andabout60 l bs . wor t hofwei ght s .Mypar ent swer eal s oni c eenought oevenget memyfir s twor koutbook, ‘ wor ki ngoutf ordummi es ’ . 1 1 WHEN I FI RSTGOT THEWEI GHTSET Is pental lmy f r ee t i me i n my r oom, doi ngendl es sc ur l swi t hmydumbbel l s ; s houl der pr es s i ng my bar bel l ; body wei ghtex er c i s esandbas i cmovement s . The wor kout book was gr eat and I qui c kl ywentont ous ewhat everIc oul d l ear nf r om ot herbooksorf r om onl i ne r es ear c h. ASIDI SCOVERED NEW THI NGS ONEGREATBENEFI T f r om al lt hi ss uppor twast hatmy dad woul d r ec or d ever ys i ngl e wr es t l i ng mat c h, t hr oughout my ent i r el i f e.Ourt r adi t i onwast ogo bac k home ( or bac k i n t he bl eac her s ) ,and figur e outhow t o i mpr ove my t ec hni que.Hundr eds andhundr edsofmat c hesr ec or ded, eac h mat c hs t udi ed t o figur e out howt oper f ec tmyt ec hni que. We wat c hed t he t apes t oget her , c r i t i qued mys el f , and pr ac t i c ed whatIneededt odot obec omet he bes t .I twas n’ tl ong bef or e Iwas wi nni ngever ymat c h, bec omi ngt he dar khor s ei never yt our namentand s t unni ngt hec r owdswi t hdr amat i c ups et s . Iwoul daddt hem t omyt r ai ni ngr egi me butIc ont i nuedt oc ons i s t ent l ydobas i c ex er c i s eswi t hmywei ghts et ,pus hups , pul l ups , c r unc hes , et c . , al wayss t r engt heni ngmyc or eandt r yi ngt oi mpr ovemy at hl et i cabi l i t y . Ever y weekend, anot her t our nament s omewher e i n t he s t at es ,t r avel i ng Myf at herand Iwentt os o many ac r os st hec ount r yj us tt oc ompet e. t our nament s , ever y weekend anot her t our naYoumi ghtt hi nkI ’ dber ebel l i ousatt hi s ment , andwi t hal l t hatt r avel i ngand pr edi c t abl eage. Butt het r ut hi s , IknewI c ompet i ng, had“ i t ” .What everi tt akest owi n–and wi n bi g –Iknew even t hen Ic oul d I FEL TI TWASI N MY c ompet eandnotj us thol dmyown,but BL OODTO WI N. domi nat e. I ’ LLAL WAYSBE THANKFULFORTHE OPPORTUNI TI ES MYPARENTSHELPED CREATEFORME Theywer e bymys i de atever y pr ac t i c e,ever yt our nament :my f ami l ywasal wayst her ewi t hme, s uppor t i ngme. 1 2 I MPROVE& TRANSFORM Mos t l y ,t hough,i twasmyneedt oi mpr ove,t obet hebes tver s i onof mys el ft hatenabl edmet ot r ans f or mi nt oat r uec hampi on.Fort hatt o happen,Ihadt odedi c at emys el ft ot hi sgoalandt r ai nandt r ai nand t r ai nt obec omet hebes t . 1 3 THEBL OOD SWEAT&TEARS I TTOOKONL YACOUPLE YEARSOFWRESTLI NG HOWEVER, THEONL Y REASONYOUARE READI NGTHI S bef or eIwasoneoft hebes twr es t l er si n sbec aus eIwasver yl uc kyt ohave t he c ount r y .Mys heerdedi c at i on:t he i p a r e n t s w h o p u s h e d me b a c kont o bl ood,t he s weatand,yes ,even s ome t hepat ht os uc c es swheneverI s t agt ear swer eal lwor t hi t . ger edof fori nanot herdi r ec t i on. Iwasac hampi on.I tf eel sgr eatt os ayI ght be s ayi ng – enough t r ans f or medmys el f .I fyouar er eadi ng You mi r eady aboutt he par ent s – yet t hi s , i ti sal s owi t hi nyourpower .Youj us t al t swhoal s ohavea havet owanti tand wor kf ori t . Ever y manyyoungadul t al entorapot ent i alf orgr eat nes s , day . don’ thaveadul t st ogui det hem. Byt het i meIwasr eadyt o ent erhi gh d t hat be your s i t uat i on I s c hool ,Ic oul dl ook bac k atal lmy Shoul d advi s eyouopenyoureyes , ac c ompl i s hment s .Theywer er eflec t ed woul l o o k a r o u n d a n d s e e i f y o u c a n fi n d i nt het eam r ec or dsands c hoolc hampi ubs t i t ut er ol emodel unt i l youar e ons hi psf r om mymi ddl es c hool , Meeker , as ownupenought ofigur eouthow wher eIhadbr okenmul t i pl ei ndi vi dual gr ogui deyour s el f . s c hoolr ec or ds .Foot bal l ,wr es t l i ng,and t t r ac k. IATE,BREATHEDANDLI VED SPORTS. AsIwasget t i ngat t ent i onf ormys por t s abi l i t i es ,i twasal s ot ought os t ayoutof t r oubl e.Theus uals t uf f–al waysget t i ng s us pended f or fight i ng, vandal i z i ng s c hool s ,s pr aypai nt i ng bui l di ng,dr ug deal i ng,s hopl i f t i ng,et c . Pr obabl yj us t l i kemos thi ghs c hool boysac r os sAmer i c a,younamei t ,myf r i endsandIdi di t . I ’ m notpr oudofmys el fbutIknew Iwas agood ki d athear tand we wer ej us t mes s i ngar ound, mor ebor edt hanbad. ONETHI NGIWANT YOUTO TAKEFROM THI SCHAPTERI S LI STENTO YOUR PARENTSAND GAURDI ANS. YOU MAYNOTTHI NKI T ATTHETI ME,BUT THEYTRUL YWANT WHAT’ SBEST FORYOU. 1 4 LI FE UNEXPECTED AsIs t ar t ed hi ghs c hoolIhad al r eadybui l toneoft hemos taes t het i c phys i quesi nt hes t at eandwasaf or c et ober ec konedwi t honanypl ayi ng fiel d. I tmay s ound ar r ogantbutIfigur ed hi gh s c hoolwoul d be a c akewal k. Iwasexc i t ed, ec s t at i ceven. 1 5 SPORTS wer epr et t ymuc hyear r oundf ormeatt hi s poi ntand f oot bal lpr ac t i c e had al r eady s t ar t edt hats ummer .Att hes amet i meI was doi ngmys ummerwr es t l i ngand,ofc our s e, wei ghtl i f t i ng. IWASMAKI NGFRI ENDS WI THANEW CROWDOFPEOPLE WRESTLI NG2010 f r om var i ousnear bys c hool sand di f f er ent t eams .Ther ewer eal otofnew gi r l sanda whol enewl evel ofs por t sc ompet i t i on. Hi gh s c hoolwasgoi ngt obef un. MY BURNI NG HUNGER Ial s os t ar t ed t o under s t and t he bur ni nghungeri nme,t hedes i r e f ormor e. ONETHI NGIKNOW I S THATI ’ VENEVERTRUL Y FEL TSATI SFI ED.ISTRI VE FORMORE,AL WAYS. andIbel i evet hi si st hebas i cmot i vat i onbehi nd my s uc c es s ,whatpus hed me f or war d,Iam al wayshungr y . MI ND& BODYDEVEL OPMENT By now,Iwasf ol l owi ng a s ol i d 5day s pl i tand wasdevel opi ng a bas i c under s t andi ngofmi ndmus c l ec onnec t i onandr eal i z i ngwhatwasneededf or mus c l ehyper t r ophy .Wei ghtl i f t i ngwi s e,myknowl edgewasahundr edt i mes whati thadbeen.Mynut r i t i onwasal s ogoodandmyt r ai ni ngwast hebes ti t hadeverbeenatt hatpoi nt .Ever yt hi ngwasont r ac k;al lt hathar dwor kwas payi ngof f . 1 6 NEXT STEP GAMEPLAN Li keal l hi ghs c hool at hl et es , myeyewas al wayson t he pr i z e –at hl et i cs c hol ar s hi pst oc overc ol l eget ui t i onandpl ayi ngatt henextl evel .I twast henexts t ep and ever yt hi ng dur i ng t hos ef ol l owi ng f ouryear shadbeenpl annedouti nmy head,Ihad a game pl an ofwhatI neededt odot opr es entmys el ft ot he bes tc ol l egesandear nmys el fas c hol ar s hi pt oat opD1s c hool . Fr es hman years t ar t ed of fgr eat .Iwas c apt ai n oft he f oot bal lt eam,pl ayi ng r unni ng bac k and out s i de l i nebac ker andwehadawi nni ngs eas on.Foot bal l has al ways been one ofmy f avor i t e s por t sandi twases pec i al l yf un( nott o ment i on c hal l engi ng) t o mat c h up agai ns tawhol enewdi vi s i onofki dsand c ompet eagai ns tawhol enew l evelof t al ent . Af t erf oot bal ls eas on,i twaswr es t l i ng s eas on.Al t houghI wasonl yaf r es hman, Ihad f ouryear sofexper i enc ebehi nd me.Myexper i enc eands ki l ls etputme wayabovemyagegr oup–al lt heway upt ot hel evelofWr es t l eroft heYear . Asa14yearol df r es hman! 1 7 IWASTEAM CAPTAI NANDTHEONL YPLAYER TO MAKEI TTO STATETHATYEAR. THEN, TRACK. Br eaki ngmul t i pl es c hoolr ec or dsandmaki ngi tt os t at eever yyear . Wr es t l i ng,f oot bal land t r ac kkeptmebus yf r es hman,s ophomor e,and j uni or year .Eac hs por t ,ever ys eas on,i ts eemed t o go byi n abl ur ,r i ghtup unt i l begi nni ngofs eni oryear .Ic ans i tdownandl i s tal loft hemanyawar dsf r om t hos eyear s , s howal l ofmyt r ophi esandmedal sbutt os um i tal l upI wasafier c e c ompet i t oraswel lasat eam pl ayerandl eader . ASISTARTEDSENI ORYEAR Iwasal r eadyt al ki ngt oac oupl eD1 s c hool saboutpot ent i als c hol ar s hi ps f orapos i t i onont het eamsasout s i de l i nebac ker .I tf el tl i keIc oul dn’ tl os e. AsIs ai d,myent i r ef ut ur ewasbas ed on get t i ng c ol l ege pai df or by a s por t ss c hol ar s hi p.Cl ear l yIwason t her i ghtpat ht oac c ompl i s hi ng t hi s f ar r eac hi nggoal . 1 8 LI FE HAPPENS Ever yt hi ngt ookat ur nf ort hewor s tasIs t ar t edmys eni oryearandmyl as t f oot bal ls eas onbegan. I twast hefir s tgameoft hes eas onandwewer edomi nat i ng.Iwasl eadi ng t hegamei nt ac kl es / t ac kl esf orl os sandwasf eel i ngc onfidentgoi ngi nt o t hats eas on. I twasj us tac oupl emi nut esi nt ot he4t hquar t erandmyl i f e, es s ent i al l yasI knewi t , ended. 1 9 I THAPPENED ONTHENEXT PLAY AsIdovef orat ac kl e, wr appi ngmyar ms ar oundt hebal lc ar r i er .It ookhi m down f ort he t ac kl e buti nt hats ame s pl i t s ec ond,oneofmyt eammat esdovef or t het ac kl easwel l .Wi t hhi sheaddown, hewasflyi ngbl i ndwi t hnoi deawher ehe mi ghtl and. UNFORTUNATEL Y FORME He l anded a s houl dert ac kl ei nt o my ext endedl ef tknee.Hi swei ghtbentmy kneei nanunnat ur alpos i t i onasIhear da “ pop” .Atfir s tI hadnoi deawhathadj us t happened.Myl eg f el tal i t t l euns t abl e, butIwasabl et ol i mpof ft hefiel d.The t eam doc t or st ookal ookatmeands ai dI wasgoi ngt ohavet os i toutf ort her es tof t hegame. “ MYTEAM NEEDSME! ” ASYOUMI GHTEXPECT Iwas yel l i ng,t el l i ng anyone who woul dl i s t enIwasfineandr eadyt o hopbac ki n.“ Myt eam needsme”I s ai d overand over ,and t heys ai d “ no”overandover . IHADTO SI TOUT THEREMAI NDEROF THEGAME I was s t i l l opt i mi s t i c ever yt hi ng woul d be okay butaf t erabouta week, myknees t i l l was n’ tanybet t er . I twaspr et t ys wol l enandj us tdi dn’ t f eelr i ght .Somypar ent sand Idi d s omer es ear c h and f ound t hebes t doc t orf ort hi st ypeofi nj ur y . Ihadt os i toutt her emai nderoft he game. I wass t i l l opt i mi s t i cever yt hi ng woul d be okay butaf t erabouta week, myknees t i l lwas n’ tanybet t er . I twaspr et t ys wol l enandj us tdi dn’ t f eelr i ght .So mypar ent sand Idi d s ome r es ear c h and f ound t he bes t doc t orf ort hi st ypeofi nj ur y . Af t ers ome t es t sand s ome poki ng ar ound t he knee,i tt ook t he t op doc t oronl yac oupl e ofmi nut est o br eakt hehor r i bl enews . IHADTORN MYACL MYLEFTKNEEWOULD NEEDSURGERY 2 0 ANGER REGRET &SORROW Thedoc t orwentont os ayt hi swast heonl yc hoi c ei fI everwant edmyknee bac kt onor mal .And,i fs ur ger ywas n’ tbadenough,Iwast ol dmys eni or f oot bal ls eas onwasover .Myl as t , andmos ti mpor t antyear . Iwass t i l ll i s t eni ngt ot hehor r i dnewsasIf el tmywhol es por t sc ar eerflas h bef or emyeyes–was t ed-j us tl i ket hat . I t ur nedt omyf at herandwel oc ked eyes .Anger , r egr et , s or r ow–i twasat oughmoment . 21 MYHEARTFEL TRI PPED FROM MYCHEST I hadnoi deawhatdot o.Theemot i onsI f el twer ebeyondanyt hi ngIhadexper i enc edupunt i lt hatpoi nt .I ’ l lbehones twhatc amenextwasugl y-If el li nt oa r ealdar kdepr es s i on. I TTOOKASOLI D COUPLEMONTHS Af t ers ur ger yf orever yt hi ng t o be bac kont r ac kandwr es t l i ngt heend ofmy s eni oryearwas an ac t ual pos s i bi l i t y . Att hi spoi ntt her es ul t sf r om r ehab wer ewor ki ng-Ihadf ul lr ot at i oni n Eac hdayIf el ldeeperanddeeperi nt oa myknee;i tl ookedl i keIwasgoi ng hol ei ns i deofmet hats eemedbot t om- t obeabl et oc ompet ei nmys eni or l es s .Iam ver ygr at ef uli twasnotmor e yearofwr es t l i ngaf t eral l . t hanaf ew weeksunt i lt hes ur ger ywas ac t ual l y per f or med. Ever yt hi ng went wel l .Per f ec t l y . REHAB I twasf ourt i mesaweek,wi t hr i gor ous ex er c i s es t hat my phys i c al t her api s t c r eat ed. Ial s o di d my own wor kout ever yni ghtandwhat everot hert her apy was r ec ommended ort hatIt hought c oul ds peed up t he r ec over ypr oc es s . Sec r et l yIt ol d mys el ft hati fIpus hed har denough,Ic oul dr ec overi nt i met o r et ur nf or what ever r emai ned ofmy s eni orwr es t l i ngs eas on. I wast r ul yatanal l t i mel owdur i ngt hes e weeksbutIc ont i nuedt ogot ot hegym. I tdi dn’ tmat t ert hatIwasonc r ut c hesor t hatIc oul dn’ tpl ac eanywei ghtonmy l ef tl eg, Is t i l lwentt ot hegym ever yday . FORME, THEGYM WASTHEONEAND ONL YPLACEICOULD FORGETABOUTALL MYPROBLEMSAND JUSTFEELLI KEMY OLDSELFAGAI N THEDEPRESSI ON WASLI FTI NG Ibegant of eelgoodaboutmys el f agai n. Agl i mmerofhopeappear ed wheni ts t i l ls eemedpos s i bl et hatI c oul dbeawar dedenoughs c hol ar s hi pmoneyf ors c hool i ngt obepai d f orand,asi mpor t antt o me,c ompet i ng and pl ayi ng s por t s att he nextl evel .Ever yt hi ng was s l owl y get t i ngbac kt onor mal .Bynow i t wasl at ebas ket bal l s eas on, wewer e i nc l as spl ayi ngagame,andIwent upf orar ebound. I l eaptupandc amedownon–yupp yougues s edi t-myl ef tl eg.Al lmy wei ghtj ammed down on mybad knee.I tdi dn’ tt akemuc hf ormet o knowIhadr et or nmyACL. 2 2 Hec onfir medIhadf ul l yt or nmy ACLagai n.Thedoc t ors c hedul ed ar epeats ur ger yf ort hef ol l owi ng week. Idec i ded t o hol d of fons ur ger y unt i laf t ermyhi ghs c hoolgr aduat i on.Iwoul dn’ thavebeenabl et o pl ay s por t sanyway ,s oi tdi dn’ t make s ens et o go t hr ough t he s ur ger yands pendwhatr emai ned ofs eni oryearon c r ut c hes and l i vi ngl i f easac r i ppl e.I j us tkeptt o mywor kouts c hedul e,hi t t i ngt he gym. MEN’ S PHYSI QUE Aboutamont haf t ermys ec ondACLt ear ,awomanatt hegym,whohad not i c ed myphys i que,and had s eenmewor ki ng out ,appr oac hed me. Shei nt r oduc edher s el f , hernamewasT anj i J ohns on, ands her anherown bodybui l di ngc ompet i t i on–TheT anj iJ ohns onVanc ouverNat ur al .She as kedi fIwasi nt er es t edi nc ompet i ng. Peopl eof t enwoul dc omeupt omeatt hegym c omment i ngonmyphys i que,s oIhadenoughpoi s et ot el lherIwoul dc ons i derwhats hes ai d event houghIhadnor eali deaofwhats hewast al ki ngabout . 23 NEW CHAPTER I N MYLI FE MEN’ SPHYSI QUE Peopl eof t enwoul dc omeup t omeat t hegym c omment i ng onmyphys i que, s oIhadenoughpoi s et ot el lherIwoul d c ons i derwhats he s ai d even t hough I hadnor eali deaofwhats hewast al ki ng about . FI TNESSREALM & BODYBUI LDI NG Doi ngmor er es ear c honl i ne,Is oon di s c over ed t he ‘ fit nes sr eal m’ .I began pos t i ng on t he bodybui l di ng. c om f or umsandent er edmys el f i nt o t he t r ans f or mat i on of t he mont hc ont es t .I won and t hus Iwentr i ghthomeaf t ermywor koutand br oughts ome at t ent i on f r om t he s t ar t ed doi ng r es ear c h -exac t l y what bodybui l di ngc ommuni t yt omys el f . was t hi s“ Men’ s Phys i que” ? I di dn’ t know,norc oul d Ihave pr edi c t ed,t hi s Is t ar t edl ear ni ngmor eoft hei ndus wast hebegi nni ngofawhol enewc hap- t r y and was wat c hi ng YouT ube t eri nmyl i f e. vi deosand l ear ni ng ofl egendsi n Dur i ng t hi sdec i s i on maki ng pr oc es s ,I t houghtaboutt hes i xyear sI hadal r eady puti nt owor ki ngoutanddevel opi ngmy phys i que. I thad neverdawned onmebef or e, butmaybeIc oul ddos omet hi ngwi t h t hebodyIhadc r eat ed. IDECI DED TO COMPETE. t hei ndus t r y–Ial r eadyhadmyi dol Ar nol d Sc hwar z enegger but I l ear ned ofot her l egends i nt he i ndus t r yaswel l .Thi swasawhol e newwor l dt ome, andIl ovedi t . RECOGNI TI ON Pr et t ys oon peopl e onl i ne wer e c omment i ngonmybody , ques t i ons aboutmyt r ai ni ng,myj our neyand f r om t her e, t hi ngsj us tt ookof f .Suddenl yt her ewasmoment um anda s ens eofex c i t ement . Iwasr eadyf or t hi sc ompet i t i on. L ot sofpeopl ear el uc kyandfindt hem s el vesatt her i ghtpl ac eatt her i ghtt i me butIhavef ound t hatt hi si sonl yt hec as ewhent heyhavedonet her i ght pr epar at i on. T akeadvant ageofever yoppor t uni t y . WEONL YGETONELI FETO LI VE,BUT I FYOULI VEI TRI GHT,ONEI SENOUGH 2 4 ENDOF BEGI NNI NG Onc et hedec i s i onwasmadet oc ompet e, I s t ar t edpr eppi ngf ort hes how. Asmuc hass por t shadbeenanal l c ons umi ngpar tofmyl i f e,bodybui l di ngnow t ookover .Evenwi t ht hei nf or mat i onavai l abl eont heI nt er net ,I s t i l lhadal ott ol ear n. 25 THEN I STUMBLEDUPON THELEGENDZYZZ Hegavewor dt omys pi r i t–t heaes t het i c l i f es t yl e.Ihadal waysbeeni nt os t ayi ng l ean year r ound,t anni ng and par t yi ng, l i vi ngl i f et ot hef ul l es t ,notc ar i ngabout whatot her st houghtofme. Thi swashow Ihadal waysl i ved,butZyz zwast heone who gave me awor dt o des c r i be t he way Il i ved my l i f e. The Aes t het i c Li f es t yl e. IL OVEDTHEPREP pr ac t i c i ng my pos i ng, eat i ng s uper c l ean, andt r ai ni ngt hehar des tI hadever i nmyl i f e.Al lt oos ooni twast heni ght bef or et he c ompet i t i on.Is haved my ent i r ebody( att het i me, It houghti twas t he wei r des tt hi ng ever ) ,appl i ed my c ompet i t i ont anandwasr eadyt ogo. Vanc ouverwasa3hourdr i vef r om my home;mydaddr oveust her et hemor ni ngoft hec ompet i t i on. I hadr eadandwast ol dt hatdehydr at i on gi vest hedes i r eddr y ,vas c ul arl ookf or t hes t age.St i l l ,t ot hi sday ,Ir emember my br eakf as t f r om t hat mor ni ng. Panc akesands t eak,l oadsofs yr up,and nowat er .Iwashopi ngf ormyvei nst o popandgi vemet hatdr y , vas c ul arl ookI hads eeni npi c t ur es . YOULI VEANDLEARN FROM MI STAKES, DEFI NI TEL YWOULDN’ T RECOMMENTTHI SSTYLE OFPREPPI NGNOW ASSOON ASWEARRI VED I twast i met or egi s t erf ort heevent . Thefir s tt hi ngInot i c edatc hec ki n wast he numberoft an,at t r ac t i ve peopl e. I was s ur r ounded by beaut yandheal t handfit nes sandi t f el tpr et t ywi l d.I twast hefir s tt i meI waseveri nt hes amer oom wi t hs o manypeopl ewi t ht hes ames har ed i nt er es t sandgoal s . Is t ar t ed t al ki ng wi t hs ome bi ki ni c ompet i t or s and my dad and I endedupgoi ngbac kt ot hei rhot el r oom t ohangoutwi t hunt i lt i mef or t hec ompet i t i on. 2 6 FL OW OFTHI NGS Ashedr oveusbac kt ot hec ompet i t i on, I r eal i z edI hadnoi deaofwhatt oexpec t , t hi swasal l ac ompl et el ynewgamet ome, andI ki ndofj us twentwi t ht heflowof t hi ngs . Igotmypumpon,j okedar oundwi t hs omebi ki nic ompet i t or sbac ks t ageand wheni twasmyt i met oent ert hes t age, Idi d. If el tpr et t yc onfidentgoi ngi nf r ont oft heaudi enc eandendedupwi nni ngmyhei ghtc l as s . IWASECSTATI C! 27 ALLTHATHARDWORKHADPAI DOFF Then,Ihear dt hei nt er c om announc et i mef ort heOver al lr ound.Ther ewer e f ourot herCl as swi nner sandweal lwal kedont ot hes t age.Headt oHead-We bat t l edi toutf ort heOver al l . Ther ewer emor et han60+c ompet i t or st ot al i nt heMen’ sphys i quec at egor yof t heVanc ouvers how.Iwast heyounges tbyf ar ,17year sol d,andmanyoft he c ompet i t or swer ement wi c emyage.Iwon’ tl i e–t hec ompet i t i onwasfier c e; t hes ewer es omeoft hebes tphys i quesi nt hePac i ficNor t hwes t . Af t erj udgi ngwasdone,t hefiv e ofuswer et ol dt os t and t ot he s i de.Thefinalwi nnerwasgoi ng t o be announc ed.The nex tf ew s ec ondsf el tl i k eal i f et i me.The c r owdwass i l ent . Thent heys ai di t . “THEOVERALL WI NNEROFTHE2012 VANCOUVERNATURAL JEFFSEI D! ” Thec r owdr oar ed.Ic ongr at ul at edmyf el l ow c ompet i t or sandmovedt ot he mi ddl eoft hes t age.I tf el tl i keadr eam, i ts eemedt ogoodt obet r ue. T wopr et t yhotc hi c kswal kedoutwi t hmyt r ophyands wor dandawar dedt hem t ome. I hel dt hes wor dup, hi ghup, i nc el ebr at i on. Fi nal l y , af t ers omanymont hs off al l i ngi nt odepr es s i on, If el tl i kemys el fagai n. You’ vehear di tami l l i ont i mes -ever yt hi ng happensf orar eas on.I nt hi si ns t anc e,t r uerwor dsc oul dn’ tbe s poken. 2 8 GOI NG FORWARD Af t ert heVanc ouvervi c t or y ,Is t i l lneededs ur ger y ,hadhi ghs c hoolt ofini s h, pr om andmanyhour st ol ogi nt ot hegym t ogetmys el fbac kt omyf or mergl or y . I near l yMay2012Ipos t edmyfir s tvi deot oYouT ube.Thef oot agewass hot r i ghtbef or emy2ndACLs ur ger yandIus edt hedownt i met oedi tt hevi deo.I gotnot i c edr i ghtawayandmynamebec ameknowni nt hefit nes si ndus t r y . Thi ngswentqui c kl yf r om t her e. 29 MI AMI Mybi r t hdayi si nJ une s o wi t hi n af ew days I gr aduat ed f r om hi gh s c hool , t ur ned 18,and flew t o Mi amit he day af t ermygr aduat i on.WhyMi ami ? Ihad nor eali dea.Butt her ewass unands and andpar t i esever yni ght .I twast i mef ora c hange f r om t he t ypi c alWas hi ngt on weat herIhadgr ownupwi t h.Pl uss ome oft hebes tphot ogr apher si nt hei ndus t r y wer el oc at ed i nMi amiand s omemor e c ompet i t i onst oc ompet ei n. USI NGFL ORI DAASMYBASE Is t ar t edpos t i ngvi dsr egul ar l y . Then, Iwasabl et oel evat emyi magebywor ki ngwi t h phot ogr apherL ui sRaf ael .Thi swast het i meIdi dmyi nf amousSpar t ans hoot .Onc e t hes epi c t ur esfloodedt heI nt er net , mynamegr ew andi mmedi at el yIwast het al kof t hefit nes si ndus t r y . Thet i mi ngwasi dealbec aus et heSout her nSt at esChampi ons hi pswashappeni ngat t hes amet i me.Iwast heyounges tent r antamong100c ompet i t or s .Andal t houghby f art heyounges t , Iendedupwi nni ngt heover al landbeat i ngoutmenwhohaddedi c at edt hei rl i vesf ort hatver yc ompet i t i on. THEOTHERTHI NGTHATHAPPENED dur i ngt hi sFl or i das t aywasIf oundagr eatment or , J ohnDal y .Hes howedmet hei ns andout soft hefit nes sbus i nes sandbyt het i meIl ef tFl or i da,Iwasr eadyt oc onquer t hefit nes si ndus t r y . 3 0 31 GETTI NGDOWN TO BUSI NESS I FBBPRO CARD Fi r s tt hi ngonmyc ar eeragendawasget t i ngmyI FBBpr oc ar d. Thebi gges tqual i f yi ng s how oft heyearwasgoi ngoni nexac t l yonemont hi nLasVegas ,wi nni ngt hi ss how woul ds ec ur emygoalasbei ngt heyounges tI FBBpr oofal lt i me.I ts eemedl i ket he r i ghtt i met ol eaveMi amianywayandc ompet i ngi nt hi ss howwasper f ec tt i mi ng. IWASON MYWAYTO VI CTORY. OR, SO ITHOUGHT . WhenIc al meddown,It al kedt ot hej udges ,obj ec t i ngt owhatIbel i evedwasabad c al l , pol i t i c al l ymot i vat ed. Thej udgesdi dn’ tdi s agr ee.Theyt ol dmeIhadt opaymyduesbef or eget t i ngmypr o c ar d.Ther ei sawhol es ys t em i npl ac e, If oundout , butt hebot t om l i ne-Iwoul dneed t os pendac hunkofmoneyflyi ngandc ompet i ngi ns howsac r os st hec ount r yi nor der t oc l i mbt hel adderandat t ai npr os t at us . BODYPOWER NATI ONALS The f ol l owi ng yearIwast r avel i ng t o Engl andt oat t endmyfir s tfit nes sExpo – Body Power .Iwas wor ki ng wi t h GymShar katt hatt i meand t hi swasa gr eatc hanc et ol ear nmor eaboutt he fit nes sbus i nes s ,es pec i al l yhow t hi ngs wor ki nt er nat i onal l y . Nat i onal s have 6 di f f er ent hei ght c l as s es and t hi s year t her e wer e appr oxi mat el y 120 c ompet i t or s . Al t hought hi swast hebi gges ts how i n men’ s phys i que hi s t or y and i t was goi ngt obemyt oughes tc ompet i t i on yet , Iwasr eady . Af t ert hebadexper i enc ei nVegas , I j us t keptgoi ng.Igotaj ob asaper s onal t r ai neratDavi dBar t onGym i nBel l evue andc ont i nuedt opos tYouT ubevi deos whi l e my f ol l owi ng kept gr owi ng exponent i al l y .Ever yt hi ngwasr i ghton t r ac k. Al lt oos oonIwasbac ki nWas hi ngt on, wi t honeweekt opr epar ef orNat i onal s . Mydad and Iflew t oChi c agoonmy 19t hbi r t hday–J une12,2013.I thad been j us t over a year s i nc e Ihad fini s hed hi gh s c hool and gone t o Mi ami . 32 YOUNGEST I FBBPRO EVER Inai l edmypr ep, mypos i ngwasonpoi ntandbec aus eIendedupwi nni ngmy hei ghtc l as s , I bec amet heyounges tI FBBpr of es s i onal .Ever . Theni twasl i ket he pr evi ouss howsal loveragai n–ons t age,t hes i xc hampi onsbat t l i ngi toutf or t heOver al l . St eppi ng ons t age,Ic hec ked outmyf el l ow c ompet i t or s ,t hen movedt omymar k, l ooki ngouti nt ot hehugec r owd. I ’ ve al waysf ound i tf unnyhow,i n bodybui l di ng c ompet i t i ons ,you l i t er al l y dedi c at eyourent i r el i f e,hundr edsofhour ss ac r i fic edi nt hegym,dai l yf ood pr epf or6meal sadayanddi et i ng24/ 7f ort het hr eemont hsbef or et hec ont es t j us tf orami nut eort woons t age. GRI NDFORGL ORY I t ’ sal otofgr i ndf ors hor tt i megl or y .But , oh, t hegl or y!Li kebef or e, onc ec ompar i s onswer ec ompl et e,t hej udgeswhi s per i ngqui et l y ,weal lwai t edf ort he finaldec i s i on. Myhear twasr ac i ngands ec ondsf el tl i kemi nut es . Themas t erofc er emoni est ookt hemi candbeganr eadi ngt henamesofeac h c ompet i t orons t age,t el l i ngever yone( andus )wewer et hebes ti nt henat i on ands houl dbepr oudf orhowf arwehadc ome. 33 Theni twast i me, t hemomentoft r ut h. . . PLEASETAKETHETROPHYANDTHI SYEARS 2013NATI ONALSOVERALLWI NNERAND YOUNGESTI FBBPRO OFALLTI ME,JEFFSEI D THECROWD WENTCRAZY It hr ew myar msupi nc el ebr at i on,as mi l eonmy f ac ef r om eart oear . I s hookhandswi t heac hc ompet i t or , andt henwent t ot hemi ddl eoft hes t aget oac c eptt heawar d. THI SWASTHEBEST MOMENTOFMYLI FE 34 MR OL YMPI A Thefir s tt hi ngt hatpoppedi nt omyheadass oonas IwonJ uni orNat i onal swast heMr . Ol ympi a. TheOl ympi awasac oupl eofmont hsawayandi t wasal waysi nt he bac kofmymi nd when Ifir s t s t ar t edt r ai ni ngf orMen’ sPhys i que. Butr i ghtnow t her ewer epr es si nt er vi ews ,mydad t ot hank–agai n–andal otofc ongr at ul at i onsand c el ebr at i ont obehad. Butass oonaswegotbac kt o t hehot elr oom i twasal lbus i nes s .Wedevi s ed a gamepl anf orhowI ’ dmakei tt ot heOl ympi as t age. Ther ear et wowayst oqual i f yf ort heMr .Ol ympi a: pl ac eof t en enough i nt het op 5 i nt heI FBB Pr o s howsoft heyeart oear nt hes uf fic i entamountof poi nt sandbet op5i nt hepoi nts t andI i ngsor ;wi na pr os how. We dec i ded t he l at t erwasmybes topt i on. The Ol ympi adeadl i newasi naf ew mont hsandt her e wer eonl yaf ew s howsl ef tt oqual i f y .Iended up flyi ng al lac r os st he c ount r y ,hi t t i ng t hr ee s hows dur i ng t hemont hofJ ul y .I twas n’ tunt i lt hefinal s howoft hes eas on–t heVal ent i Gol dCupi nFl or i da –t hatIfinal l ymadet hec ut . I twasdoor di eandIwast ot al l ybur ntoutf r om s o muc hc ompet i ngandt oomuc ht r avel i ng. ButI al s oknewt hi swasmyl as toppor t uni t yt omake hi s t or y .Ever yt hi ng wentac c or di ng t o pl an and I endedupwi nni ngt hes how andt her ebys ec ur i ng my pos i t i on at t he fir s t ever Men’ s Phys i que s howdownont heMr . Ol ympi as t age. 35 MOVI NG FORWARD STAYI NGHUNGRY SEI DWEAR NEVERSATI SFI ED L OSANGELES Theyearaf t ert heMr .Ol ympi ac ont es t , myc ar eerr eal l yt ookof f–l i t er al l y .Iwas now flyi ngar oundt hewor l df orvar i ous exposandappear anc esmont hl y . Ihaven’ tr eal l yhad a c hanc et os t op, t akei tal l i nandbr eat heout .Buts t ayi ng hungr yr i ghtnow i st he key t o my s uc c es s . Asqui c kl yasmyl i f ehast akenof f , i ti si n myc har ac t ert o al wayswantmor e,t o neverbes at i s fied. It hi nkt hatmaybewhyt hi shasbeenan eas yt r ans i t i onf orme.I ti sawhol enew l i f et obes ur eandnow Iam abl et ol i ve one ofmyc hi l dhood dr eams ,s ee t he wor l d. I ’ m qui t ef or t unat et obeabl et ot r avel ands eeal l t hewonder st hi swor l dhast o of f er .I tki l l smet os eepeopl ebor nand di ei nt hes amec i t y ,neverget t i ng t he oppor t uni t yt ot r avel .So f ort hi sIam t r ul ygr at ef ul . Is eemynew“ j ob”asani ns pi r at i onf or ot her s . T ome, t hi si st hemos tr ewar di ng j obyouc oul dhave. I TDI DNOTTAKEL ONG FORMETO REALI ZETHAT GI VI NGBACKI STHETRUE KEYTO HAPPI NESS. Ic ompet ed i nt he Mr .Ol ympi aa s ec ond t i me and s t ar t ed myown c l ot hi ngc ompany , Sei dWearal ongs i deas uppl ementc ompany .Runni ngmyownbus i nes s eshasbeena bl as t – t he c ompet i t i ons ,t he YouT ube vi deos , onl i ne t r ai ni ng, and now c l ot hi ng/ s uppl ement s , t oo. I ’ veal wayss ai di t ’ sonet hi ngt obe s pons or ed,t henawhol eot herbal l game t o own a c ompany .Af t er muc ht houghtandc ons i der at i on,i t wast i met ot akemyc ar eert ot he nextl evel .Make t he move t oL os Angel es .I twas t ough atfir s t ;I mi s s edmyf ami l y , andal l t hef r i ends Ihadgr ownupwi t h.I ns omeways i twasar udeawakeni ngbutIknow i twasamus ti fIwant edt of ur t her myc ar eer . EVERYTHI NGI S GOI NGACCORDI NG TO PLAN Buts t i l lmyhungerf ormor et hr i ves . I ’ m j us tget t i ng s t ar t ed.WhatI ’ ve l ear ned f r om myj our neyt hi sf ari s t hats t r engt h does notc ome f r om wi nni ng. Yours t r uggl esdevel opyours t r engt h. Whenyougot hr oughhar ds hi psand dec i denott ogi veup, t hati ss t r engt h. 36 WORKOUT TI PS Aspr omi s ed,Iwantt o pas sonmy t opt i pst hatc ont i nuet owor kf orme, andmakeadi f f er enc ei nmyt r ai ni ng. Thi si si nf or mat i onI ’ veac c umul at ed t hr ought r ai ni ngwi t hs omeoft het op bodybui l der si nt hewor l d. ti ses s ent i alt hatyourbodyhavean Af t ert enyear sofmyownr es ear c h I i c di et t o bui l d and gr ow and r efinementby t r i aland er r or , anabol mus c l e.That ’ swhyi t ’ ss oi mpor t ant her ear emyt opt r ai ni ngt i ps . t o havepr opernut r i t i on.Thi si st he f oundat i onofanygr eatbodybui l der . I tdoes n’ tmat t eri fyou t r ac k your mac r os ,f ol l ow amealpl an,gues s t i Ir eal l yc an’ ts t r es s enough how mat e or what ever met hod you i mpor t antunder s t andi ng TI ME c an c hoos et of ol l ow -al lt hatmat t er si s bewhens t r i vi ngt obeabodybui l der . t hatyougett hef oodyouneedi nt o Ihaves eenpeopl et r ai nf orac oupl e yourbody . Per i od. mont hs ,getdi s c our aged by t hei r s l ow pr ogr es s ,andqui tbef or er eal l y The aver age gym goer does not evers eei ngwhatt hey’ r et r ul yc apa- r eal i z ehow i mpor t antnut r i t i oni si n bl eofac hi evi ng.I fyouwantt obea when t r yi ng t o bui l d mus c l e.You bodybui l der ,yous t ar tdownat hou- need t o t r ai n ver yi nt ens el y , of s andmi l er oad,andyouhavebegun c our s e,butt r ai ni nghar dwi l lnotbe amar at hon,notaf ootr ac e. Buti f enough.When you t eardown your you c ons i s t ent l yt r ai n/ eatc or r ec t l y mus c l efiber s ,yourbodyr ebui l dst o you’ l lmaxi mi z e yourpot ent i aland bes t r ongerandt odos o,i tmus tbe dr as t i c al l ys peedupyourj our ney . wel lnour i s hed. NUTRI TI ON CONSI STENCY 37 MI NDMUSCLE CONNECTI ON CONSCI OUSL Y CONTRACTI NG Maybeyou’ vebeent r ai ni ngf orac oupl e year snow butyouar en’ ts eei ng muc h gr owt hi nac er t ai nbodypar t .Youhi ti t j us tasf r equent l yasever yot hermus c l e gr oup,buti tj us tdoes n’ ts eem t ogr ow. T ypi c al l yt he bi gges tpr obl em i s you ar en’ tc ons c i ous l yc ont r ac t i ngt hewor ki ngmus c l e. NEXTTI MEYOUENTER THEGYM t akeami nut eandl ookar oundatot her peopl e. Doyous eeguysdoi ngs etaf t er s et , s i mpl y " goi ngt hr ought hemot i ons , " s ot os peak? I fmoment um get st hewei ghtf r om poi nt At opoi ntB, t hel i f twi l lbemuc heas i er . TO I NI TI ATE MAXI MUM MI NDMUSCLE CONNECTI ON: SL OW EVERYTHI NGDOWN. PRACTI CEDOI NGASL OW 4SECONDNEGATI VE ( ECCENTRI CCONTRACTI ON) WI THAQUI CK1SECOND CONCENTRI CCONTRACTI ON FOR4SETSOF8REPS,EACH SETSHOULDBEEXACTL Y 40SECONDS. THROUGHOUTTHE ENTI RESET yous houl dbet ot al l yc onc ent r at ed ont hewor ki ngmus c l e. Cl os eyoureyesi fyouneedt o,and getevenmor ef oc us . L eaveyouregoatt hedoorandpi c k t hec or r ec twei ghtf ort hes et s . PRACTI CEFLEXI NG When at home,pr ac t i c e flexi ng c er t ai nmus c l egr oups . Maybewhen youar ewat c hi ngTVorl i s t eni ngt o mus i c .Overt i me,t hi sbehavi orwi l l hel p you l ear n how t oc or r ec t l y c ont r ac tt he mus c l e,maki ng f ora s t r onger mi ndmus c l ec onnec t i on whenyouar ei nt hegym.Youc an al s o t r y pumpi ng/ pul s at i ng r eps t hr oughoutyourwor ki ngs et s .Thi s i sas t yl eoft r ai ni ngwhi c hf oc us es on c ons t ant t ens i on, whi c h I ’ l l di s c us sl at er . 38 FORM>WEI GHT Mor e and mor e of t en Iam as ked aboutt hedi f f er enc ebet weenbodybui l di ngandpower l i f t i ng.Havi nga s t r ong mi ndmus c l ec onnec t i on i s t he bas i sofa per f ec tc ont r ac t i on, r es ul t i ng i n t he mos t mus c ul ar hyper t r ophy: THI SI STHE FOUNDATI ON OFBODYBUI LDI NG Power l i f t i ngi sc ompl et el ydi f f er ent . Putver ys i mpl y ,l i f t i ng wei ght sof i nc r eas i ng amount sbui l dsup your c ent r alner vouss ys t em andi tl ear ns t ohandl emor eandmor ewei ght . Thi si sac hi eved t hr ough pr ogr es s i veover l oad.Thedi f f er enc ec omes i nhow youmovet hewei ght ,how c ont r ol l ed,how c ons c i ous–bas i c al l yyourawar enes soft hemi ndmus c l ec onnec t i on. Power l i f t i nghasonl yoneobj ec t i ve: gett hewei ghtup.Thati si t-pl ai n ands i mpl e. I tdoes n’ tmat t eri fyouus emoment um,i fyour ec r ui tasmanys ec ondar ymus c l esaspos s i bl eorwhat . Al lt hatmat t er si si fyougett hatr epup. Bodybui l di ng i sver ydi f f er ent . Thepr i mar ygoal i snott hel i f t i ngofwei ght s !Bodybui l der sar e pr i mar i l yc onc er nedwi t ht hec ont r ac t i onoft hemus c l es . Asabodybui l der , you c ont r ac tyourmus c l esagai ns tagr eat erandgr eat eramountofr es i s t anc e. Whenyout earmus c l efiber s , yourbodyr ebui l dst hefiber st obes t r onger / bi gger .Thi spr oc es si sc al l edhyper t r ophy–af anc ywor df orhowwegr owbi gger . Byc ont r ac t i ngt hemus c l esef fic i ent l yyous t i mul at ehyper t r ophyandmaket he mus c l esgr ow. Awei ght l i f t eri sj us tc onc er nedaboutmovi ngwei ght s . 39 FREQUENCY &VOL UME FREQUENCYANDVOLUMEAREJUSTAS I MPORTANTASTHECONSI STENCY Yourwor koutf r equenc yand vol umewi l ldet er mi nehow qui c kl yyou ar eabl et o ac hi eveyourgoalofbui l di nganaes t het i cbody .Obvi ous l y ,i tt akesyear st obui l da t op phys i que,butt hef r equenc y( how manydaysaweekyout r ai n)and vol ume ( amountofexer c i s e)oft hos et r ai ni ngs es s i onswi l lef f ec thowqui c kl yyouar eabl et o ac hi eveyourgoal . MYEXPERI ENCE hasbeent hatt hemor eIhi tamus c l egr oup,t hemor eoppor t uni t ymybodyhast o r ebui l d. T r ai ni ngever ymus c l egr oupt wi c eeac hweekhasbeen, f orme, t hebes tf oundat i ont obui l di ngmus c l e. I nt hepas t , I woul dhi tc hes tt hr eet i mesaweek. I twoul dwor kouts omet hi ngl i ket hi s : I ’ dhi tc hes tonMonday;t henChes t / Shoul der sonThur s day;andagai nc hes tonSat ur day . Thi sr es ul t edi nhugemus c l egr owt hi nmypec sandmyc hes tgr ewver ynot i c eabl yi nt he12mont hsont hi ss c hedul e. Butr es ti sc r uc i ali ngr owt handr ec over y . Ir ec ommendatl eas t4872hour sofr es tbef or et r ai ni ngt hes amemus c l egr oup.I t ’ s keyt ol i s t ent oyourbody .I fyourc hes ti ss t i l lver ys or e,i t ’ spr et t ymuc hs ayi ngyou needmor et i met or ec over . Ther e’ sabi gdi f f er enc ebet weens or enes sandpai n. Know t hedi f f er enc e, andal waysl i s t ent oyourbody . 4 0 PROGRESSI VE OVERL OAD I nwei ghtl i f t i ng, t her ei sbas i c al l yonl yonewayofgai ni ngs t r engt hdur i ngyour weekl yt r ai ni ng -pr ogr es s i ve over l oad.I ti sas ys t em wher e you gr adual l y i nc r eas et heamount sofyourwei ght s , t her ebyc r eat i ngi nt ent i onal s t r es sont he mus c ul os kel et als ys t em. Her ei st hebas i cc onc ept–Mus c l esandCNSgett or ndowni nor dert obebui l t bac kup.Youc ani mpr ovemus c l es i z e,s t r engt h,andendur anc ebyi nc r eas i ng t hedemandsonyourmus c ul os kel et al s ys t em. I wantt obec l ear , t hough, I ‘ m not s ayi ngpr ogr es s i veover l oadi ses s ent i ali nbui l di ngmus c l e, buti ti ses s ent i ali n bui l di ngs t r engt h. FORI NSTANCE L et ’ ss ayyouc anc ur r ent l ybenc h185l bsf or10r eps . Thenextweeks t ar ti mpl ement i ngPr ogr es s i veOver l oadi nt oyourt r ai ni ngr egi mebyaddi ng5l bst ot he benc h, s oyouwi l l bepr es s i ng190l bsf ort hes ame10r eps . Asyoupr ogr es s i vel yaddwei ghteac hweek, yours t r engt hwi l li nc r eas e. Bui l di ng a500l bsbenc h pr es swon’ thappen overni ght ,butbypr ac t i c i ng weekl yt hepr ogr es s i veover l oadpr i nc i pl es ,youwi l ldr as t i c al l yi mpr oveyour s t r engt hi nal lar eas . 41 S P L I T TRAI NI NGSCHEDULE Ever ybodybui l derf ol l owsas pl i t ,whi c hi s hi sorhert r ai ni ngs c hedul e. As pl i ti sdes i gned s o you t ar gets pec i fic mus c l egr oupsonc er t ai ndays ,s oyouhi t eac hmus c l egr oupwhenyou’ r e100% f r es h and r eady .Thi sr es ul ti sbui l di ng a f ul l y bal anc edandpr opor t i onat ephys i que. HEREI SMYCURRENTSPLI T MONDAYCHEST , TRI CEPS, CAL VES TUESDAYBACK, BI CEPS, TRAPS, ABS WEDNESDAYLEGS, CARDI O THURSDAYCHEST , SHOULDERS, TRAPS, CAL VES FRI DAYARMS, ABS, CARDI O SATURDAYCHESTORLEGS, CARDI O, ABS SUNDAYREST T R A I N T O F A I L U R E ATTACKTHEWEI GHTS Ok… s oi magi neyou’ r eatt hegym,wi t hear phonesi n;you’ r ei nt hez one… r eadyt o hi tyournexts et … andi nyourmi ndyouhavedet er mi nedagoalof8r eps .Af t ert he s etof8r epst hough, youac t ual l yar en’ tt hatf at i guedandi fyouwer et obec ompl et el y hones twi t hyour s el f ,youpr obabl yhad34mor er epsi nyou.Sowhydi dyous t opat 8?Thel as tt hr eeorf ourr epsar ewhatmakest hemus c l egr ow.I tc anbehar dandi t c anbepai nf ulbutt hi sl evelofpai nandpai nt ol er anc ei swhatdi vi dest hec hampi on f r om s omeoneel s ewhoi snotandwi l lnotbeac hampi on. That ’ swhyIt r ai nt of ai l ur e ever ys et . Fi r s tt hi ngIdoasIent ert hegym i sIat t ac kt hewei ght s .Ever ypr obl em i spus hedt o t hebac kofmyheadandmys ol ef oc usi soneac hr ep. Mos toft het i me, whenIwor kout , Idon’ tgoi nt oas etwi t hanumberi nmi nd.Abs ol ut ef ai l ur ei smygoal . TRAI NI NGPARTNER Now t hi si s n’ tnec es s ar i l yanec es s i t y .Manypeopl es eegr eatpr ogr es st r ai ni ngal one atahomegym.Per s onal l y , It r ai nedatmyhomegym, al one, f ort hefir s t4year sofmy j our ney .EvenasI c ont i nuedt omakepr ogr es st r ai ni ngal one, however , havi ngat r ai ni ngpar t nerhasr eal l yhel ped. Bec aus eever ys eti nmywor kouti st of ai l ur e, at r ai ni ng par t neri ses s ent i alf ors af et y .I tc anhel pyous t aymot i vat edaswel l . 4 2 I NTENSI TY SUPERSETS, DROPSETS, PYRAMI DSETS, ETC Asyout r ai n, yourl evel ofi nt ens i t yi nc r eas esandt hi si swhatmakesf orover al l gr owt h. Addi ngs uper s et sands i mi l armet hodsi sbyf armyf avor i t es t yl eoft r ai ni ng. I t al l owsmet odr as t i c al l yi nc r eas emyvol umeoft r ai ni ngbuti nadec r eas ed amountoft i me. 43 SUPER SETTI NG St ac ki ng t wo ex er c i s est oget herwi t hno r es tbet weent hem.Ther eas oni ng goesl i ket hi s :youwanti nc r eas edvol umei nyourwor kout , i nas hor t eramount oft i me. I ’ vef oundt hebes twayt os upers eti sbywor ki ngt wooppos i ngmus c l e gr oups–l i kewi t hbenc hpr es sandbar bel lr ows .Thi ss t r at egyt ar get smus c l es t hatwor ki noppos i t i on. CHEST&BACK( PUSH&PULL) Yougett hei dea. 44 ANTAGONI STI C SUPERSET DUMBBELLCURLS WI THTRI CEPPUSHDOWNS 45 SAMEMUSCLE SUPERSET STACKTWO EXERCI SES TOGETHERTHATWORKTHESAMEMUSCLEGROUP AL T.DUMBBELLCURLS SEATEDDUMBBELLCURLS 46 COMPOUND I SOLATI ON SUPERSET Thi si sapr eexhaus t i ons upers et . Fi r s t :as etwi t hac ompoundex er c i s e.Then, i mmedi at el yf ol l owwi t has etofani s ol at i onex er c i s e. BENCHPRESS WI THDUMBBELLFL YES 47 P Y R A MI D S E T RAI SEANDL OWERWEI GHT Pyr ami ds et sar ewhenyouper f or m as et , t henr ai s et hewei ght ,and t henl owert he wei ghtbac k down. Ther ei sal wayst he s ameamountofr epsf orever ys et( nor es t br eaks ) .Myf avor i t ewayt oi nc or por at et hi s i nt o my t r ai ni ng i son s quat s .I ‘ l ls t ar tat 135l bsand do 6 r eps ,t hen 185l bsf or6 r eps , t hen225l bsf or6, andatt het opoft he pyr ami dI ’ l ldo 275l bsf or6 r eps .Then I wor kmywaybac kdown t he pyr ami dt o 225l bsf or6, 185f or6andatt hebot t om of t hepyr ami ddot hefinal6r epsof135l bs . SET1135LBS6REPS SET2185LBS6REPS SET3225LBS6REPS SET4275LBS6REPS SET5225LBS6REPS SET6185LBS6REPS SET7135LBS6REPS C L E A N I N G T H E R A C K MUL TI PLEDROPSETS Thi spr et t ymuc hi sper f or mi ngmul t i pl edr ops et sunt i lyouc an’ tdoanot herr epwi t h anywei ght . Thi si sagr eatwayt ofini s hof fyourwor koutwi t hahugepump. I ’ l ldot hi sf r om t i met ot i mewi t hdumbbel ls hr ugsf ort r aps . Is t ar twi t h100l bsanddo 5r eps , dr op10l bst o90sanddoanot her5r eps , t hen80sf or5, et c . unt i l I gett o40l bs . ThenI ’ l lhol deac hr epatt het opands queez ef or5s ec onds .You’ l lf eelamas s i ve pump. REMI NDER: DON’ TSUPERSETSECONDARYMUSCLESBEFORE PRI MARYMUSCLEGROUPS.DO NOTDO PUSHDOWNS THEN BENCHPRESS. TRI CEPFATI GUEWI LLLI MI TYOUR BENCHPRESSWORK.IRECOMMENDBENCHPRESS FI RSTTHEN PUSHDOWNS P U L S A T I N G R E P S CONSTANTTENSI ON Oneofmos tpopul art r ai ni ngs t yl esi nbodybui l di ngi spul s at i ngr eps . Thi sl i t t l et r i c ki s onet het op at hl et esdon’ tt al kabout .Bykeepi ng c ons t antt ens i onont hemus c l e t hr oughoutt hes et , i twi l l r es ul ti nal ar geramountofhyper t r ophy . Pul s at i ngr epsal l ow yout okeept hi sc ons t antt ens i onbynotl oc ki ngoutonr eps .Somel i ket oc al lt hes e hal fr eps , buti fdonec or r ec t l yi twi l lopenupawhol enewl eveloft r ai ni ng. 4 8 PUSH &PULL Oneoft hemos tbas i cwei ghtl i f t i ngs pl i t si sc al l edt hepus h/ pul l s pl i t . Pus hi sf or al lpus hi ngmovement s , whi l epul lf oral lpul l i ngmovement s . Pus ht ar get sc hes tandt r i c eps , whi l epul li sbac kandbi c eps . Shoul der s / Ar msar eut i l i z edi nbot hpus handpul l . DAYONEPUSHDAY DAYTWO PULLDAY DAYTHREELEGDAY DAYFOURREST REPEAT 49 RETRACTI NG SHOULDERBLADES MI NDMUSCLE CONNECTI ON Onemaj orobs t ac l eIhaddur i ngmyfir s t year s of t r ai ni ng was a ver y poor mi ndmus c l ec onnec t i on. Li ke mos tguys att he gym Iwoul d s i mpl ygo t hr ought hemot i onsdur i ng eac hwor kout . Moment um and s ec ondar y mus c l es woul dbewor kedt ogett hewei ghtup.I di dgai nmus c l ebutnoti nt hec or r ec t , ef fic i entway–t hati s ,wi t hpr operf or m. Hadapr opert r ai ni ngf oundat i onbeen devel opedf r om t hes t ar t ,Iwoul dhave hadamuc heas i erandf as t ert i mebui l di ngmus c l e.Soher ei sat i pt hatmadea r ealdi f f er enc ei nmyt r ai ni ng. PROPERFORM One of t he c r uc i alel ement s of pr operf or mi st hef oc usonr et r ac t i ngyours houl derbl ades . Thi si st hebas i sofmos tex er c i s es . Butwhati st hebes twayt odot hi s ? Ri ght now, wher ever you ar e, pr et endyouhaveat enni sbal l i nt he t opmi ddl eofyourbac k. Now,t r yt os queez et het enni sbal l byr et r ac t i ngyours houl derbl ades and keepi ng yourar mss t r ai ght .I t mayt akes omet i met ogett hehang ofi t ,butwi t hpr ac t i c eyou’ l lmas t er t hi smovement , es pec i al l yi fyoupr ac t i c e. *RETRACTI NGYOURSHOULDERBLADESWI LL REALL YPAYOFFI N CURLI NG, PULLI NGAND PRESSI NGMOTI ONS. BARBELLCURLS CHESTFLI ES BARBELLROWS Shoul der sr ol l edbac k andel bowst i ght Ret r ac ts houl derbl adesand c r eat ea“ bi gc hes t ”pos t ur e Bi gc hes tandr et r ac ts houl der bl adesatt het opoft her ep 50 BI CEP GROWTH 1 0 1 WheneverI ’ m att hegym, t heonebodypar tIal wayss eepeopl et r ai ni ngi nc or r ec t l yi sbi c eps . They’ r eei t herr oc ki ngbac kandf or t hus i ngmoment um t oget t hewei ghtup;us i nghor r i bl er angeofmot i on;gr i ppi ngt hebarwi t havi c egr i p; orj us tnotef fic i ent l yt ar get i ngt hebi c eps . Her ear emyt opt i psf ort r ai ni ngbi c eps : KEEPSHOULDERSROLLEDBACK( RETRACTED) ANDELBOWSI NTI GHT . PI CKALI GHTERWEI GHTTO I NSUREPERFECTFORM Att heendofeac hr ep,l oc koutandf ul l yflexyourt r i c eps .Thi swi l lhel pyou engaget hef ul l bi c epmus c l ebel l ybys queez i ngt hemus c l eatt hel onges tpoi nt offlexi on.Doa4s ec ondnegat i ve,flext r i c eps ,t hen1s ec ondc onc ent r i cr ep, andr epeatf ort hef ul ls et . Onet hi ngt hathaswor kedwel lf ormei snots queez i ngt hebarasIc ur l . Bynot s queez i ng,i tt akesawayanyemphas i son t hef or ear ms ,whi c ht hen pl ac es gr eat ers t r es sont hebi c eps . T r yhol di ngt hewei ghti nyourfinger t i ps :you’ l lbe abl et oac t i vat eyourbi c epst oamuc hgr eat erext entbyus i ngamor er el ax ed gr i p. Fordumbbel lc ur l s , att het opoft hec ur l , r ot at et hepi nkys i deofyourhands o i ti shi ghert henyourfles hyt humbpar t . Thi swi l lal l ow yout ogetf ul lflexi onof yourbi c eps , hi t t i ngi tatal l angl es . Att het opoft hec ur l , hol dt hewei ghti nyour pi nky/ r i ng/ mi ddl efinger ,br i ngi nyourel bow,andatt het opoft her epyour pi nkys houl dnowbeabovet humbl evel . 51 UPPER CHEST Thec ur r entt r endi nwor ki ngouti st hat ever yonewant st ohavet hatni c e“ pl at e body”l ooki ngc hes t .Bes twayt obui l d t heper f ec tc hes t ?Emphas i syourupper c hes tonmos tc hes twor kout s . Thi s ,i nt hel ongr un,bui l dsaper f ec t l y pr opor t i oned c hes t . Whatyoudo not wantt ohappeni st het ot aloppos i t e– t hatdr eaded,dr oopyboobl i ke c hes t . I ’ vef oundgr eats uc c es sbyc ons i s t ent l y s t ar t i ngmyc hes twor kout swi t hupper c hes t . I nc l i neexer c i s est obegi n. T ypi c al l y Is t ar t wi t hi nc l i ne bar bel l benc h pr es s .T or eal l yhel pt ar gett he upperc hes t ,t r y pr es s i ng t he wei ght f r om yourc ol l ar bone. Thei dealhand pl ac ements houl d be wi de enough t o makea90degr eeangl eatt hebot t om oft her ep. Al t houghIr ec ommends t ar t i ng yourc hes twor koutwi t hani nc l i ne exer c i s e,Idon’ tr ec ommenddoi ngt hi s ever ys i ngl et i me. Ac oolt r ai ni ng s t yl ef orupperc hes tt hatI ’ vei nc or por at ed i nt omyt r ai ni ng wor ksbypos i t i oni ngt hebenc hatas l i ghti nc l i ne,hi tt wos et s ,r ai s et henot c h andhi tanot her2s et s . Thenr ai s et henot c hagai nandhi tanot hert wos et s , and s of ul l yt ar get i ngt hepec s . Thi swor ksbes tonaSmi t hmac hi neordumbbel l s . Pr opor t i onandbal anc ear eal wayst hemai nt ar getwhens t r i vi ngf oraes t het i c s , s oatl eas tonc eort wi c eamont h( dependi ngonhow of t enyout r ai nc hes t ) , s t ar twi t haflatbenc hordec l i ne. Us ual l yI ’ l ldot hi sonc eort wi c eamont h. 52 CAL VES TREATTHEM LI KEBI CEPS Wi t hi nt hebodybui l di ngc ommuni t y , t hemos ts t ubbor n mus c l egr oupt ogr owi sc al ves–wi t houtadoubt .Some ar egenet i c al l ybl es s edwi t hgr eats hapedc al veswhi l e mos tar el ef twi t hs t i c ks .I fyou f al li nt ot he bi r dl eg c at egor y , don’ twor r y! Eveni fyougenet i c al l yhaves ki nnyc al ves ,t hatdoes n’ t meanyouc an’ tbui l dt hem t oc ol os s alpr opor t i on.But , bef or ewedi vei nt o mor et r ai ni ng t i ps ,Igot t agi vea qui c kanat omyl es s on. Thet womai nmus c l esi nt hec al far et hegas t r oc nemi us and t he s ol eus .Thes et wo mus c l esc r eat et he hear t s haped s ymmet r y you’ r e s t r i vi ng f or . Ther e ar e mac hi nest hatt ar getoneoft hes emus c l esmor et han t heot her .Addi t i onal l y ,t hec al vesc anbebui l tt hr ough s pec i ficus eoff ootpl ac ement . Ther ear et hr eedi f f er entmovement syouc andoatyour f eetandi twor ksl i ket hi s : YOUCAN RI SEUPONYOURTOES Thi si sc al l edpl ant ar flexi on( ext ens i onoft heankl e-pus hi ngoft hef oot / t oesi nvol ves t hegas t r oc nemi us , s ol eus , pl ant ar i s , andt i bi al i spos t er i or ) . YOUCAN PULLYOURTOESTOWARDTHEKNEES Pul l i ngyourt oest owar dyourkneesi sc al l eddor s i flexi on( i nvol vest het i bi al i sant er i or ) . YOUCAN ROTATETHEBOTTOM OFYOURFOOTI NWARD Rot at i ngt hebot t om ofyourf ooti nwar di sc al l edi nver s i on( gas t r oc nemi us ,s ol eus , t i bi al i sant er i or , t i bi al i spos t er i or , andpl ant ar i s ) . Thebi gges tc onc epti nbui l di ngbi gc al vesi st ol i t er al l ypumpbl oodi nt ot hem.T r y flexi ngyourc al vest hr oughoutt heday .Al s odai l y ,us i ngyourbodywei ght ,per f or m s i ngl el egc al fr ai s esf ormul t i pl es et sunt i lf ai l ur e.I fyoual s os t r et c hf r equent l yyou’ l l beamaz edt os eeyourc al vesgr owi ngl i t er al l yi nt hefir s tc oupl edaysoft r ai ni ngl i ke t hi s .Dur i ngbi c ept r ai ni ng,s omepeopl ec ant akeanhourt owor koutt hi sones mal l mus c l egr oup.So,whenyouhi tc al ves ,t r ai ni ngs houl dr oughl ybe3045mi nut esa s es s i on.Al waysper f or mf ul lr angeofmot i onwi t habi gs t r et c hatt hebot t om anda goods queez eont op. 53 PRI ORI TY TRAI NI NG Be100% hones twi t hyour s el f .I syourphys i quebal anc ed?Doyouhaveany weak l i nks ? Under devel oped mus c l es ? We al lhave t hem,not hi ng t o be as hamedabout . I tj us tmeansyouneedt odos omet hi ngaboutt hem. Whens t r i vi ngf oraes t het i c s , t het opf oc usi sal waysbal anc eands ymmet r y . I t ’ s yourobl i gat i onast hear t i s tt oc or r ec tt hes eflawsi nyourmas t er pi ec e.Thi si s wher epr i or i t yt r ai ni ngc omesi nt opl aybec aus eyoumakeyourweakl i nkyour pr i or i t y .I fc al vesar eyours t r uggl i ng mus c l egr oup,s t ar tdoi ng t hem att he begi nni ngofyourwor kouts oyouhi tt hem f r es hand100%. I ft r i c epsar eaweak poi nt , al waysdot hem af t erc hes t . Thekeyher ei si nc r eas i ngyourf r equenc y . Yous houl dbehi t t i ngyourunder devel opedmus c l egr oupsatl eas tt wi c eaweek. Whenmyc hes twast heweakl i nk i nmyphys i que, I s t ar t edhi t t i ngi tt hr eet i mesaweek( Monday-c hes t / t r i ; Thur s day-c hes t / s houl der s ;Sat ur day-Ches t )andIs aw c r az ydevel opment .Eat i ng c or r ec t l yhel ped t r emendous l ybutt hei nc r eas ed f r equenc ywast hekeyt o bui l di ngmyweakl i nki nt ooneofmys t r onges tmus c l egr oups . 54 DUMBBELL FL YES Oneoft hefir s tt hi ngsmydadt aughtmewhenIs t ar t edl i f t i ngwashow t odo pr operdumbbel lflyes . Het ol dmet oi magi neIhadabar r elovermyc hes tand t ot r yandhugt hebar r el . Is t i l lus et hi st i pt ot hi sday . Ot herkeypoi nt s : GETAGOODSTRETCHATTHEBOTTOM al wayss queez et hec hes tt hr oughoutt heent i r es et . St op812”apar t( att het op) t okeepc ons t antt ens i onont hemus c l e.Thi si swher et hepumpi ng/ pul s at i ng movementc omesi nt opl ay .Youwantt okeept hes houl der sr et r ac t edwi t ha bi gc hes tbutwi t houtl os i ngt henat ur alar c hi nt hel owerbac k. Anot hermet hodt hatwor ks-att het ophal foft hemovementbegi nt os t r ai ght enyourar ms ,t hen,asyoul owerbendt heel bowst ogetaf ul ls t r et c hi nt he c hes tandr ot at eyourhandsal i t t l eawayf r om youf oranevendeepers t r et c h. 55 HI GH I NTENSI TY I NTERVAL TRAI NI NG HI I T Myper s onalf avor i t ec ar di omet hodandt henumberonewayt obur nf ati sHI I T . Ther eas ont hi smet hodi ss opopul ari sbec aus eeac hs es s i oni ss hor tandef f ec t i ve.Thet i meneededi sonl y1015mi nut esyett hi si spl ent yofenought i met o getr es ul t swhendoi ngaHI I Ts es s i on. Bas i c al l yHI I Ti saf or m ofc ar di ot okeepyourhear tr at ej umpi ng. Youbur nmor e f att hi swayc ompar edt ot r adi t i onal ,s t eadyc ar di o.Ther ear eavar i et yofHI I T wor kout sbutmyper s onalf avor i t ei sonat r eadmi l l( oronanopent r ac k) . Ona t r eadmi l l ,f orexampl e,s t ar tof fon3. 5mph,t hepac ef orabr i s kwal k.Af t er30 s ec onds , bumpi tupt o10mph.Runf or30s ec onds .Dr opdownt o3. 5mphand wal ks wi f t l yagai n,r epeat . Yours es s i ononl yneedst ol as tf orabout1015 mi nut es . Car di oc anbeper f or medi ns omanydi f f er entwaysyouar en’ tr equi r edt odoi t i nonepar t i c ul ars t yl e. Getc r eat i ve! 56 ABS Bef or eIgoanyf ur t heront hi st opi c ,Imus ts t r es st hemos ti mpor t antt hi ng r egar di ngabs . I fal ayeroff atc over san8pac k, t hat8pac kwi l l nevers how.I t ’ s hi ddenbeneat hal ayeroff at !Nomat t erhow manyc r unc hesyoudo, t hel ayer off atwi l lbet her eunl es syoul oweryourbodyf at . J us tr emember :t het r uekey t oabsi syourl evelofbodyf at .Ther ei sevenanol ds ayi ng: “ ABSAREMADEI NTHEKI TCHEN. ” Wheni tc omest obodybui l di ng,c ons t antt ens i oni sal wayst hes ol ef oc usof yourwor kout .Nowas t edmovement .Thes amepr i nc i pl emus tbeappl i edt o yourabwor kout saswel l .Us i ngmoment um i soneoft hebi gges tpr obl ems whenpeopl et r ai nabs . Youc anhi tabsever ydayi fyouwant , butI r ec ommend3t i mesaweek. At ypi c al abr out i nef ormeus esal lbodywei ghtmovement si nac i r c ui tbas edt r ai ni ng s t yl e.Myper s onalabr out i nei si nt hewor kouts ec t i onoft hi sbook. 57 PL YO METRI CS Pr i ormyc ompet i t i vebodybui l di ngdays , myl i f ewasdevot edt os por t s .Foot bal l pr ac t i c es t ar t eddur i ngt hes ummer , wel l bef or et he s eas on s t ar t ed. Ial ways l ooked f or war dt owhenwewoul dr un our f or t yyar d das hes att he end of s ummer . Idi d al otofs peed t r ai ni ng i n my bac kyar d and atl oc alt r ac kss oi twas final l yt i me t o s ee how muc ht hat t r ai ni ng had pai d of f . Iwas17 t he s ummerbef or et he s t ar tofmys eni or year ,andr ana4. 52f or t yyar ddas hata c ombi nei nWas hi ngt on, mybes tt i me. Whathel ped t hemos tt os havedown myt i met ot hatofanNFLr unni ngbac k? Pl yomet r i c s ( wi t h s ome hel p f r om genet i c s ) .Thes eex er c i s eswer eahuge gamec hanger . L etmeexpl ai n. Pl yomet r i c si mpr over eac t i ves t r engt h.Ut i l i z i ngt hes t r engt hs hor t eni ngc yc l e ( SSC)pl yomet r i c sc r eat e maxi mum powerout put .They ar e bas ed on t he pr i nc i pl et hatt heSSC c anc r eat emuc hmor epowert hananor malmus c l e c ont r ac t i onbec aus e,f oras hor tper i odoft i me,t hemus c l esar eabl et os t or e t ens i onf r om t hes t r et c h.Thi sc aus est hemus c l et or eac tl i kear ubberband. T oac hi evet hegr eat es tf or c e, t hes t r et c hi sper f or medasf as taspos s i bl e. Wi t h pr ac t i c e,pl yomet r i c si nc r eas et henumberoff as t t wi t c hmus c l efiber swi t hi na c er t ai nmus c l egr oup( butnot e-t heef f ec t sar enoti mmedi at e) .Her ear es ome ef f ec t i vepl yomet r i cex er c i s est hatwi l li mpr oveyours por t sper f or manc e. 58 SQUATJ UMPS:STANDWI THYOURFEETSHOULDER WI DTHAPART . SQUATDOWNANDJ UMPASHI GHAS POSSI BLE. UPONLANDI NG, SQUATANDI MMEDI ATEL Y J UMPUPAGAI N. LATERALJ UMPS:STANDNEXTTO ANOBJ ECTTHATYOU CANJ UMPOVER( LI KEACONE) . J UMPSI DEWAYSTO THE OPPOSI TESI DEOFTHECONE. UPONLANDI NG, I MMEDI ATEL YJ UMPTO THEOTHERSI DE. REMEMBERTO MAKETHEJ UMPSASQUI CKL YASPOSSI BLE POWERSKI PPI NG:PERFORM AREGULARSKI P , BUTJ UMP ANDLI FTYOURKNEEASHI GHASYOUCAN. EXPL ODEUP . SPRI NTS:NO MORETHAN100M ( PREFERABL Y1020M) . TUCKJ UMPS:STANDWI THYOURFEETSHOULDERWI DTH APART . EXPL ODEANDJ UMPASHI GHASYOUCAN. ASYOU RI SE, PULLYOURKNEESI NTO YOURCHEST . ASSOONAS YOURFEETTOUCHTHEGROUND, J UMPAGAI NTO PERFORM ANOTHERTUCKJ UMP . BOXJ UMPS:STANDI NFRONTOFABOX. J UMPONTO THE BOXANDI MMEDI ATEL YBACKDOWNTO THESAME STARTI NGPOSI TI ON. KEEPLEGSSTRAI GHT . I MMEDI ATEL Y REPEAT . PERFORM THEJ UMPSASQUI CKL YASPOSSI BLE ANDI NCREASETHEHEI GHTOFTHEBOXASSTRENGTH I NCREASES. ( TRYTO FI NDABOXTHAT’ SATLEAST18”OFFTHE GROUNDTO START) 59 FUNCTI ONAL STRENGTH Asyoubui l dyouraes t het i cphys i quei ti sequal l yi mpor t antt odevel opyour at hl et i cabi l i t y . Onet hi ngt hathasal waysmadez er os ens et omei swhens omeonebui l dsamons t r ous l ymus c ul arbodybutc an’ tevenr un60met er swi t hout gas s i ngout . Ordoanyt hi ngat hl et i cf ort hatmat t er . Sur et heyl ookaes t het i cand i mpr es s i ve, butwhat ’ st hepoi ntofhavi nganaes t het i cphys i quei fyouc an’ tdo anyt hi ngwi t hi t ?I t ’ sl i kebei ngt r appedi nas hel l . Somebodybui l der sc an’ teven t i et hei rs hoespr oper l y . FORME, I TAL WAYSCOMESDOWNTO BEI NG FUNCTI ONALL YFI TASWELLASAESTHETI C Wi t hpl yomet r i c s , s por t s , c al i s t heni c s , s t r et c hi ng, c ar di o, et c . et c . et c–Eac hwi l l i mpr oveyourf unc t i onal s t r engt h. Nomat erwhatt hec i r c ums t anc ei s , younever wantt obeonedi mens i onal .L ookatt hebi ggerpi c t ur ei nl i f eanddon’ tbe af r ai dt ot r ynew t hi ngs .I fyouevergetc hal l engedt oaphys i c alf eat ,oryou’ r e j us tpl ayi ngf oot bal lwi t hyourf r i ends ,youwantt obei ns hapeandr eadyt o per f or m. Thi swon’ tonl yi mpr oveyourat hl et i cabi l i t y , buti twi l l al s omakeyoua heal t hi eri ndi vi dualandi mpr oveyourl ongevi t y . “ THELI TTLETHI NGSMAKETHEBI GGEST DI FFERENCE. ” 60 BEGI NNER WORKOUTROUTI NE WEEKS1, 3, 5, ETC MONDAYCHESTCAL VESHI I T I NCLI NE BENCH 3SETS 10REPS 8REPS DROPSET6 FAI LURE I NCLI NE FL Y’ S 3SETS 12REPS 12REPS 10REPS 61 *SI NGLESETEXERCI SE DUMBBELLFLATBENCH3SETSOF10,8,6 DI PS3SETSTO FAI LURE 62 *SI NGLESETEXERCI SE PUSHUPS3SETSTO FAI LURE STANDI NGCALFRAI SES3SETSOF15 63 *HI I T TUESDAY BACK&ABS DEADLI FTS4SETSOF15,10,8,6 BENTOVERROWS3SETSOF12,10,8 64 *SI NGLESETEXERCI SE WI DEGRI PPULLUPSTO FRONT3SETSTO FAI LURE MACHI NEROWS3SETSOF12,10,8 65 *PERFORM SI XPACKATTACK WEDNESDAY LEGS SQUATS3SETSOF15,12,10 LEGPRESS3SETSOF12,10,8 66 *SI NGLESETEXERCI SE WEI GHTEDLUNGES3SETSOF20STEPS STI FFLEGGEDDEADLI FTS3SETSOF12-15 67 *SUPERSETEXERCI SES QUADEXTENSI ONS3SETSOF12-15 HAMSTRI NGCURLS3SETSOF12-15 68 THURSDAY SHOULDERS&ABS *SI NGLESETEXERCI SE DUMBBELLSHOULDERPRESS4SETSOF15,12,10,8 69 *SUPERSETEXERCI SES SI DELATERALRAI SES3SETSOF12,10,8 AL T.FRONTRAI SES3SETSOF12,10,8 70 *SI NGLESETEXERCI SE BENTOVERLATERALRAI SES3SETSOF8-10 DUMBBELLSHRUGS3SETSOF15 71 *PERFORM SI XPACKATTACK FRI DAY ARMS, CAL VES, HI I T *SUPERSETEXERCI SES BARBELLCURLS3SETSOF10,8,8 SKULLCRUSHERS3SETSOF10,8,8 72 *SUPERSETEXERCI SES I NCLI NECURLS3SETSOF8-10 KI CKBACKS3SETSOF10-12 73 *SUPERSETEXERCI SES CONCENTRATI ON CURLS3SETSOF8-10 ONEARM EXTENSI ONS3SETSOF10-12 74 *SI NGLESETEXERCI SE STANDI NGCALFRAI SES3SETSOF15 *HI I T SATURDAY&SUNDAY RESTDAY 75 BEGI NNER WORKOUTROUTI NE WEEKS2, 4, 6, ETC MONDAYCHESTCAL VESHI I T *SI NGLESETEXERCI SE BARBELL FLATBENCH 3SETS 10REPS 8REPS DROPSET6 FAI LURE I NCLI NE BENCH 3SETS 10REPS 8REPS 6REPS 76 *SI NGLESETEXERCI SE MACHI NEFL Y’ S3SETSTO FAI LURE PUSHUPS3SETSTO FAI LURE 77 *SI NGLESETEXERCI SE SEATEDCALFRAI SES3SETSTO FAI LURE *HI I T 78 TUESDAY BACK&ABS *SI NGLESETEXERCI SE DEADLI FTS4SETSOF15,10,8,6 LATPULL DOWNS3SETSOF12,10,8 79 *SI NGLESETEXERCI SE CHAI N SAWS3SETSOF12,10,8 STRAI GHTARM LATPULLDOWNS3SETSOF12-15 80 WEDNESDAY LEGS *SI NGLESETEXERCI SE DUMBBELLORBARBELLSQUATS3SETSOF15,10,8 81 *SI NGLESETEXERCI SE WEI GHTEDLUNGES3SETSOF20STEPS STI FFLEGGEDDEADLI FTS3SETSOF12-15 82 *SUPERSETEXERCI SES QUADEXTENSI ONS3SETSOF12-15 HAMSTRI NGCURLS3SETSOF12-15 83 THURSDAY SHOULDERS&ABS ARNOLDPRESS4SETSOF15,12,10,8 84 *SI NGLESETEXERCI SE UPRI GHTROWS3SETSOF10-12 BENTOVERLATERALRAI SE3SETSOF8-10 85 *SUPERSETEXERCI SES SI DELATERALRAI SES3SETSOF8-12 AL T.FRONTRAI SES3SETSOF8-12 86 *SI NGLESETEXERCI SE BARBELLSHRUGS3SETSTO FAI LURE *PERFORM SI XPACKATTACK 87 FRI DAY ARMS, CAL VES, HI I T *SUPERSETEXERCI SES 21’ S3SETSOF21 PUSHDOWNS3SETSOF15,12,10 88 *SUPERSETEXERCI SES STANDI NGAL T.CURLS3SETSOF8-10 KI CKBACKS3SETSOF10-12 89 *SUPERSETEXERCI SES CONCENTRATI ON CURLS3SETSOF8-10 ONEARM EXTENSI ONS3SETSOF10-12 90 STANDI NGCALFRAI SES3SETSOF15 *HI I T SATURDAY&SUNDAY RESTDAY 91 ADVANCED WORKOUTROUTI NE WEEKS1, 3, 5, ETC MONDAYCHEST,BACK,CAL VES DEADLI FTS4SETSOF15,10,8,6 I NCLI NE BENCH I NCLI NE FL Y’ S 92 *SUPERSETEXERCI SES I NCLI NEDBBENCH4SETSOF10,8,8,DROPSET6 THEN FAI LURE WI DEGRI PPULLUPS4SETSOF12-15 93 *SUPERSETEXERCI SES FLATBBBENCH4SETSOF12,10,10,DROPSET8 THEN FAI LURE BENTOVERROWS4SETSOF12,10,8,8 94 *SUPERSETEXERCI SES DUMBBELLFLATBENCHFL YES4SETSOF10,8,8,8 CL OSEGRI PLATPULLDOWNS4SETSOF15,12,10,8 ( DROPSET) 95 *SI NGLESETEXERCI SE WEI GHTEDDI PS4SETSOF12,10,8,8 PUSHUPS4SETSTO FAI LURE 96 *SI NGLESETEXERCI SE STANDI NGCALFRAI SES4SETSOF15 SEATEDCALFRAI SES4SETSOF15 97 TUESDAY LEGS&ABS *SI NGLESETEXERCI SE SQUATS5SETSOF15,10,8,6,4 LEGPRESS4SETSOF12,10,8,8 98 *SI NGLESETEXERCI SE DEADLEGLUNGES4SETSOF40YARDS 99 *SUPERSETEXERCI SES QUADEXTENSI ONS4SETSOF12-15 HAMSTRI NGCURLS4SETSOF12-15 *PERFORM SI XPACKATTACK 100 WEDNESDAY SHOULDERS&ARMS *SI NGLESETEXERCI SE STANDI NG/MI LI TARYPRESS4SETSOF12,10,8,6 1 01 *SUPERSETEXERCI SES ARNOLDPRESS4SETSOF8-12 UPRI GHTROWS4SETSOF8-10 102 *SUPERSETEXERCI SES LATERALRAI SES4SETSOF8-12 BENTOVERLATERALRAI SES4SETSOF8-10 103 *SUPERSETEXERCI SES BARBELLCURLS4SETSOF12,10,8,DROPSET8,8 I NCLI NEORREGULARBENCHSKULLCRUSHERS 4SETSOF12,10,8,8,DROPSETTO FAI LURE 104 *SUPERSETEXERCI SES I NCLI NECURLS4SETSOF8-10 ROPEPUSHDOWNS4SETSOF10-12 105 *SUPERSETEXERCI SES PREACHERCURLS4SETSOF8-10 KI CKBACKS4SETSOF8-12 106 *SUPERSETEXERCI SES CONCENTRATI ON CURLS4SETSOF8-10 ONEARM EXTENSI ON 4SETSOF10-12 107 *SI NGLESETEXERCI SE STANDI NGCALFRAI SES4SETSOF15 SEATEDCALFRAI SES4SETSOF15 108 THURSDAY CHEST , ABS, CARDI O *SUPERSETEXERCI SES I NCLI NEDBBENCH4SETSOF10,8,8,6 I NCLI NEBENCHFL YES4SETSOF10-12 109 *SUPERSETEXERCI SES FLATDBBENCH4SETSOF10,8,8,6 FLATBENCHFL Y’ S4SETSOF10-12 110 *SI NGLESETEXERCI SE CABLEFL Y’ S4SETSOF8-10 PULL OVERS4SETSOFFAI LURE 111 FRI DAY LEGS SQUATS5SETSOF10,8,8,6,4 1 12 *SUPERSETEXERCI SES LEGPRESS4SETSOF12,10,8,8 QUADEXTENSI ONS4SETSOF12-15 113 *SI NGLESETEXERCI SE DEADLEGLUNGES4SETSOF40YARDS 114 *SUPERSETEXERCI SES STI FFLEGGEDDEADLI FTS4SETSOF12-15 HAMSTRI NGCURLS4SETSOF12-15 115 SATURDAY SHOULDERS, ARMS, CAL VES *SUPERSETEXERCI SES DBSHOULDERPRESS4SETSOF12,10,8,6 LATERALRAI SES4SETSOF12,10,8,8 116 *SUPERSETEXERCI SES UPRI GHTROWS4SETSOF8-12 BENTOVERLATERALS4SETSOF12 117 *SUPERSETEXERCI SES BARBELLCURLS4SETSOF12,10,8,DROPSET8,8 FLATBENCHSKULLCRUSHERS4SETSOF12,10,8 DROPSET8,8 118 *SUPERSETEXERCI SES PREACHERCURLS4SETSOF8-10 ROPEPUSHDOWNS4SETSOF12-15 119 *SUPERSETEXERCI SES AL T.CURLS4SETSOF8-10 DECLI NEAL T.DBEXTENSI ONS4SETSOF8-10DROP SETEACHSETWI THAL T.EXT. TWI STSTO FAI LURE 120 *SUPERSETEXERCI SES CONCENTRATI ON CURLS4SETSOF8-10 ONEARM EXTENSI ONS4SETSOF10-12 121 *SI NGLESETEXERCI SE STANDI NGCALFRAI SES4SETSOF15 SEATEDCALFRAI SES4SETSOF15 122 SUNDAY RESTDAY 123 ADVANCED WORKOUTROUTI NE WEEKS2, 4, 6, ETC MONDAYCHEST,BACK,CAL VES *SI NGLESETEXERCI SE DEADLI FTS4SETSOF15,10,8,6 I NCLI NE BENCH I NCLI NE FL Y’ S 124 *SUPERSETEXERCI SE I NCLI NEDBBENCH4SETSOF10,8,8,DROPSET6 THEN FAI LURE BENTOVERROWS4SETSOF12,10,8,8DROPSET EACHSETTO FAI LURE 125 *SUPERSETEXERCI SE FLATBBBENCH4SETSOF12,10,8,DROPSET6 THEN FAI LURE WI DEGRI PLATPULL DOWNS4SETSOF12,10,8,8 DROPSETEACHSETTO FAI LURE 126 *SUPERSETEXERCI SE CABLEFL Y’ S4SETSOF8-12 MACHI NEROWS4SETSOF10,8,6,4BOTHARMS THEN SUPERSETSI NGLEARM 8-12 127 *SI NGLESETEXERCI SE PULL OVERS5SETSOF15 BARBELLSHRUGS5SETSOF15,12,10,8,6 DROPSETEACHSETTO FAI LURE 128 *SI NGLESETEXERCI SES LEGPRESSCALFRAI SES5SETSOF15,12,10,8,6 SEATEDCALFRAI SES4SETSOF12-15 129 TUESDAY LEGS&ABS *SI NGLESETEXERCI SE SQUATS5SETSOF15,10,8,6,4 FRONTSQUATS4SETSOF12,10,8,8 130 *SI NGLESETEXERCI SE STI FFLEGGEDDEADLI FTS4SETSOF8-12 131 *SUPERSETEXERCI SES QUADEXTENSI ONS4SETSOF12-15 HAMSTRI NGCURLS4SETSOF12-15 *PERFORM SI XPACKATTACK 132 WEDNESDAY SHOULDERS, ARMS *SUPERSETEXERCI SES DBSHOULDERPRESS4SETSOF12,10,8,6 LATERALRAI SES4SETSOF8-12 133 *SUPERSETEXERCI SES FRONTDEL TRAI SES4SETSOF8-12 REARDEL TLATERALRAI SES4SETSOF8-10 134 *SI NGLESETEXERCI SE FACEPULLS4SETSOF12-15DROPSETEACHSET 135 *SUPERSETEXERCI SES AL T.DBCURLS4SETSOF12,10,8,8 ROPEPUSHDOWNS4SETSOF12,10,8,8 DROPSETEACHSET 136 *SUPERSETEXERCI SES HAMMERCURLS4SETSOF10,8,8,6DROPSET EACHSET TO FAI LURE OVERHEADROPEEXTENSI ONS4SETSOF12-15 137 *SUPERSETEXERCI SES CONCENTRATI ON CURLS4SETSOF8-12 ONEARM EXTENSI ONS4SETSOF10-12 138 THURSDAY RESTDAY 139 FRI DAY CHEST , BACK, CAL VES *SUPERSETEXERCI SE FLATBARBELLBENCH5SETSOF5 PULL UPS5SETSTO FAI LURE 140 *SUPERSETEXERCI SES I NCLI NEBARBELLBENCH4SETSOF12,10,10 DROPSET8THEN FAI LURE BENTOVERROWS4SETSOF12,10,8,8 141 *SUPERSETEXERCI SES DUMBELLFLATBENCHFL Y’ S4SETSOF10,8,8,8 CABLEROWS4SETSOF12,10,8,8 142 *SI NGLESETEXERCI SE BARBELLSHRUGS4SETSOF8-12 DUMBBELLSHRUGS4SETSOF12,10,8,8 143 SATURDAY LEGS SQUATS5SETSOF15,12,10,8,6 * BONUSSET*PYRAMI DSET 1 44 *SUPERSETEXERCI SES LEGPRESS4SETSOF12,10,8,8 QUADEXTENSI ONS4SETSOF12-15 145 *SUPERSETEXERCI SES HAMSTRI NGCURLS4SETSOF12-15 STI FFLEGGEDDEADLI FTS4SETSOF12-15 146 SUNDAY RESTDAY 147 SI XPACK ATT ACK I ’ M ABOUTTO SHOW MYPERSONALABWORKOUT ROUTI NETHATIPERFORM EVERYOTHERDAY NO RESTBETWEEN EXERCI SES, FI NI SHSTRONG! 148 SETONE HANGI NGSTRAI GHTLEGRAI SESWI THTWI ST15REPS HANGI NGKNEETUCKS25REPS WEI GHTEDRUSSI ANTWI STSDECLI NEBENCH10REPS NTHEUPRI GHTTWI STI NGPOSI TI ON, PERFORM 4TWI STS *I (LEFT,RI GHT,LEFT,RI GHT,DOWN ,UP,REPEAT) 149 ABROLLERON KNEE’ S15REPS VUPS15REPS EXERCI SEBALLROLLER15REPS SEATEDLEGTUCKS15REPS SEATEDBARBELLTWI STS25TWI STSEACHSI DE CRI SSCROSSCRUNCH30REPS HANGI NGSTRAI GHT/BENTLEGRAI SES10REPS 30SECONDREST THENPERFORM SET2 150 SETTWO HANGI NGSTRAI GHTLEGRAI SESWI THTWI ST15REPS HANGI NGKNEETUCKS25REPS WEI GHTEDRUSSI ANTWI STSDECLI NEBENCH10REPS NTHEUPRI GHTTWI STI NGPOSI TI ON, PERFORM 4TWI STS *I (LEFT,RI GHT,LEFT,RI GHT,DOWN ,UP,REPEAT) 151 ABROLLERON KNEE’ S15REPS VUPS15REPS EXERCI SEBALLROLLER15REPS SEATEDLEGTUCKS15REPS SEATEDBARBELLTWI STS25TWI STSEACHSI DE CRI SSCROSSCRUNCH30REPS HANGI NGSTRAI GHT/BENTLEGRAI SES10REPS 152 SUPPLEMENTS Ok-I knowwhatyou’ r et hi nki ng-J ef fi saboutt os el l out .Oratl eas tt r yands el l s omet hi ng. Youknewt hemomentwasc omi ng. No wor r i es ,I ’ m notgoi ng t ot r yand pus hs uppl ement sdownyourt hr oat s . Per s onal l y , I dot hi nks uppl ement shel pbuts houl dneverber el i edon. I ’ m goi ng t obet al ki ngaboutt hebas i c sher e: PROTEI N, FATBURNERS, VI TAMI NS, CREATI NE BCAA’ S( BRANCHCHAI NAMI NO ACI DS) , PREWORKOUT PRODUCTS, ETC. 153 PROTEI N POWDER Donotr el yonpr ot ei npowder .Ial wayshearpeopl es ayt heydr i nkmul t i pl e s hakesaday .Bac ki nhi ghs c hoolmyf r i endMi kewoul dl i t er al l ydr i nk5mas s gai ners hakesaday , andhewas n’ tevenwor ki ngoutr egul ar l y . Pr ot ei npowderi snotas ubs t i t ut ef orf ood. Neverhasbeen, neverwi l l be. I fyou wantt omaker ealpr ogr es syouneedt or el yonwhol ef oods . Pr ot ei npowderi s benefic i ali fus edwi t hapr operdi et .Ir ec ommendnomor et hen2s c oops( 1 s hake)aday . 154 CREATI NE Cr eat i nehasbeenahuget opi ci nt he bodybui l di ngwor l dt hepas t10year s and bec aus e i t has bec ome s o c ont r over s i al ,i t ’ sdefini t el ymade a namef ori t s el f .Pr i mar i l yc r eat i nei s , andal wayshasbeen,anat ur alc omponentofmus c l e.Meatandfis har e t he r i c hes t nat ur al s our c es of c r eat i ne,whi c hwec ons umedi r ec t l y vi adi et ar yc ons umpt i on. THEMAI NBENEFI CI AL EFFECTSOFCREATI NE SUPPLEMENTSARE Yourmus c l eswi l labs or bext r awat er , whi c h makes t hem bi gger and har der ,andyouc anexper i enc easa r es ul tani nc r eas ei nbodywei ghtup t o3%. 155 The l evelofc r eat i ne phos phat ei n yourmus c l esi nc r eas es ,r es ul t i ng i n mor eener gydur i ng yourwor kout s . Youc andomor er epswi t ht hes ame wei ght . Youwi l lbes t r ongerandt hus bei ngabl et ol i f theavi erwei ght sf or t he s ame numberofr eps .You wi l l f eelamor es ol i dpumpi nyourmus c l esdur i ngyourwor kout . You wi l lexper i enc ei nc r eas ed j oi nt s t abi l i t ydur i ngt r ai ni ng, l ower i ngt he r i s kofi nj ur i es . Al t hough t hes e 5 benefic i alef f ec t s maybef ac t ual l yt r ue,i nmyexper i enc e wi t ht aki ng c r eat i ne Ihaven’ t r eal l ys eenanyevi denc eornot i c eabl eef f ec tt hati thasac t ual l yhel ped s peed up mus c l e gr owt h. Or i nc r eas edmys t r engt h. BCAA’ S Br anc hc hai nami no ac i ds( BCAAs )ar e us ef ulf orgai ni ngmus c l eandIbel i eve es pec i al l y hel pf ul f or mai nt ai ni ng mus c l e mas swhi l e on ac al or i edefic i t di et . They' r epar t i c ul ar l yus ef ul f orbodybui l di ng c ompet i t or s who t ake t hei r phys i ques t o ext r emel yl ow body f at l evel svi al owc ar bdi et s MUL TIVI TAMI NS One ofmy f avor i t es uppl ement s and oneIt akeever ymor ni ng i sa mul t ivi t ami n.I fyouar en’ tget t i ng al lofyourvi t ami nsi nt hr oughf ood, t hi si sas ui t abl eopt i on. T ake yourvi t ami n ofc hoi c e fir s t t hi ng i nt hemor ni ng wi t hmeal1. The pur pos e ofmul t ivi t ami ns i s mpr ovi ng your heal t h,l ongevi t y Thi ss uppl ementc an be t aken bef or e, i a n d o v e r a l l b o d y w e l l n e s s s o i t ’ s dur i ng,af t eryourwor koutort hr oughtt ogowi t hanor gani cpr oduc t . outt he day .Dependi ng on t he BCAA bes V i t a mi n s i mp r o v e y o u r s k i n , h a i r , pr oduc tyou buy ,i t sr ec ommended t o ener gy l evel s ,f ul lbody f unc t i on c ons umei nt r awor kout . andmuc h,muc hmor e.Thi si sone s uppl ementIc ompl et el ys t andby . PREWORKOUT I fgoodol df as hi onc of f eei s n’ tenough t o ki c ks t ar t your wor kout ,you c an al wayst akeas t epupandus epr ewor kouts uppl ement s .Defini t el yanupgr ade f r om c of f ee,i twi l lgi veyouoneoft he bes tener gy fil l ed wor kout s / pumpsof yourl i f e. Per s onal l yIus ual l yj us ts t i c kwi t hbl ac k c of f eeors omet ypeoft eawi t hc af f ei ne i ni tt ogetmywor koutgoi ng. I FYOUWANTAN EXTRA BOOST OFENERGYBY ALLMEANS, TAKEPRE WORKOUT . THECHOI CE I SYOURS FI SHOI LPI LLS Fi s hoi li saf or m off at t yac i dt hati s der i vedf r om t het i s s uesofoi l yfis h. I tc ont ai nsomega3f at t yac i ds( EPA &DHA) . Ther e ar e c ount l es s benefit si n t aki ng fis h oi lpi l l s :good f oryour s ki n/ hai r ;boneheal t h;l ower syour bl ood pr es s ur e and c hol es t er ol ; and r educ es your r i s k of hear t di s eas e. Omega3f at t yac i dsf undament al l y s uppor t your over al l heal t h and wel l bei ng.I fyou’ r ea bodybui l deroragr andmot her ,t hi s i s one s uppl ement you s houl d al wayst ake. 156 VI TAMI N D3 Bet t erknownast hes uns hi nevi t ami n,vi t ami nD3i spr oduc edbyt hes ki nvi a s unl i ght .I fyouar eouti nt hes unf orhour saday ,t hi ss uppl ementi s n’ tf oryou. Buti fyou’ r es i t uat edupi nt heNet her l andswi t hmi ni mum s unexpos ur e,you mi ghtwantt ol ooki nt ovi t ami nD3s uppl ement at i on. Goodf orboneheal t hbyr educ i ngos t eopor os i s( f r agi l ebones )andr educ i ng yourr i s kofc ar di ovas c ul ardi s eas e,Vi t ami nD3al s ohel psboos tyouri mmune s uppor t . ONEOFTHEMAJ ORBENEFI TSI SDNAREPAI R Vi t ami nD3hasani mpor t antr ol ei nmanyas pec t sofhumanheal t h, f r om bone f r ac t ur est opr os t at ec anc er ,c ar di ovas c ul ardi s eas e,neur omus c ul arpr obl ems , anddi abet es . Thi si sonedr ugt hatwi l lhel pkeepyouyoung,aswel lasr educ e yourr i s kofc anc er . Thi svi t ami ni sanobr ai ner . WATERRETENTI ON PI LLS Wat err et ent i onpi l l sar ever yc ommoni nt hebodybui l di ngand‘ fit nes s ’s c ene. Theyhel pr educ eexc es swat err et ent i onunder neat ht hes ki nt ogi veyoua l eanerl ook.Coolt hi ngaboutt hi spr oduc ti smos ti ngr edi ent s( dependi ngon t hes uppl ement )ar eal lnat ur al , or gani ci ngr edi ent s . Thi ss uppl ementwor ksqui c kl yands af el yt ohel pflus hexc es swat erf r om under yours ki n. Bes ur et or epl eni s hel ec t r ol yt est opr eventc r ampi ngandkeepyour mus c l ess t r ongandf ul l . REMEMBERTHI SSUPPLEMENTSHOULDN’ TBE DEPENDEDON Ther ear el oadsoff oodsandt east hatar enat ur aldi ur et i c saswel l .I nanyc as e, neverus eas uppl ementbef or eac ompet i t i on/ s hooti fyoudon’ tknow how i t wi l laf f ec tyou.Whati st hewor s tt hi ngt hatc anhappenwhenpr eppi ng? You l ookgr eataweekbef or eyours how, t henyoudos omel as tmi nut ec hangesand youac t ual l ys abot ageyour s el f .Youendupl ooki ngyourwor s ti ns t eadofyour bes tont hedaywheni tmat t er smos t .Di ur et i c ss houl dbeus edasi c i ngont he c ake. 157 FATBURNERS Thes es uppl ement s ar e pr obabl y t hemos tc ommoni nt hei ndus t r y .I doadmi t-i fyouus et her i ghtpr oduc ti twi l lhel p gi ve you a s l i ght edgeoveryourc ompet i t i on.Ther e ar ec ur r ent l yt hr eedi f f er entt ypesof f atbur ner s : THERMOGENI C MEALSUPPRESSANT DOPAMI NE Ther mogeni cf atbur ner sar ehands down numberone. The t her mogeni cpi l l sr ai s eyouri nt er nalc or e t emper at ur e, whi c h makes your bodybur nf at .Thi si st he onl yf at bur nert hatwi l lac t ual l ymakeyou bur nf at . MEALSUPPRESSANTSARE EXACTL YWHATTHEYSAY SUBSI DESYOURHUNGER Some pr oduc t s have dopami ne enhanc er s ,whi c h make you f eel goodevent houghyou’ r ei nac al or i edefic i t . Thes epr oduc t sar eus ual l y meals uppr es s ant s .Li ke wat er r et ent i onpi l l s , however , yous houl d neverdepend on a s uppl ement . Rel yonyourdi ett ogetyouwher e youwantandt akeas uppl ementt o finet uneever yt hi ng. 158 FLEXI BLE DI ETI NG Fl exi bl edi et i ngf ol l owst hebel i eft hatt her ear enomi r ac l ewei ghtl os sf oods . Nogoodorbadf oods ,j us tmac r os . Thi smaybet ought oc ompr ehendatfir s t , s ol etmefir s texpl ai nt hewhol ef oundat i onofflexi bl edi et i ng. MACROSSTANDFORMACRONUTRI ENTS-THEPROTEI N CARBOHYDRATES, FATSANDCAL ORI ESYOUNEED FORTHEDAY So,i ns t eadoff ol l owi ngamealpl anever ys i ngl edayf ormul t i pl emont hs ,you c ani ns t ead‘ t r ac k’yourmac r ost hr oughoutt hedayandeatflexi bl yi ns t eadof havi ng t o eatc l eanever ys i ngl eday .Thec onc eptt hatt hi sf or m ofdi et i ng f ol l owsi sc al or i esi nvs .c al or i esout .YourBMR ( bas almet abol i cr at e)i san es t i mat eofhowmanyc al or i esyou' dbur ni fyouwer et odonot hi ngbutr es tf or 24hour s .I tr epr es ent st hemi ni mum amountofener gyneededt okeepyour bodyf unc t i oni ng, i nc l udi ngbr eat hi ngandkeepi ngyourhear tbeat i ng. THEHARRI SBENEDI CTEQUATI ONI SAFORMULATHAT USESYOURBMRANDTHENAPPLI ESANACTI VI TY FACTORTO DETERMI NEYOURTOTALDAI L YENERGY EXPENDI TURE( CAL ORI ES) . Theonl yf ac t orex c l udedbyt heHar r i sBenedi c tEquat i oni sl eanbodymas s .I t i spos s i bl et ogoonl i neandfindaBMRw/ac t i vi t yl evelc al c ul at or .J us tputi n bas i ci nf or mat i on, asi n, age, hei ght , s ex, wei ght , ac t i vi t yamountandi twi l l aut omat i c al l yc al c ul at ewhatyouneedt oeat( mac r os )ever ydayt omai nt ai nyour c ur r entmus c l emas s . I fyou’ r eabodybui l der ,t ypi c al l yyouar en’ tgoi ng t o wantt oj us tmai nt ai n. Ever yonehasagoal :l os ef atorgai nmus c l e.Forei t hergoal , youneedt obei n ac at abol i cs t at eorananabol i cs t at e. 159 ANABOLI C &CAT ABOLI CST ATE Youent erananabol i cs t at ewhen youc ons umeas ur pl usofc al or i es t oyourmai nt enanc eandyouent er ac at abol i cs t at ewhenyoueatl es s c al or i est henyourmai nt enanc e. SO LET’ SUSE MEASAN EXAMPLE SEXMALE AGE20 HEI GHT6’ 0(183CM ) WEI GHT205LBS(93KG) STATUSVERYACTI VE Mydai l yc al or i emai nt enanc ei sar ound 3600 c al or i es .So i fIwantt ol os e wei ght ,I ’ l leat6001000c al or i esl es st hanmymai nt enanc e.Ri ghtnow,I ’ m di et i ng at2800c al or i es( 800l es sf r om mai nt enanc e/c at abol i c ) .Younever wantt oc r eat eahugedefic i tbec aus eyouwantt opr es er veasmuc hmus c l eas pos s i bl edur i ngt hi sper i od. Nowi fIwantt o‘ bul k’ Iwi l l addt omymai nt enanc eof3600c al or i es , andbr i ng mydai l yc ons umpt i onupt o4500c al or i es( 900abovemai nt enanc e/anabol i c ) . Thati st hefir s ts t ep. * Fl ex i bl edi et i ng-f orme-i sal ei s ur el y ,l i f es t y l ebas edpr ogr am ofdi et i ng.I f pr eppi ngf orahi ghl ev elc ompet i t i onl i k et heMr .Ol y mpi a,Iwoul dn’ tr ec ommendt hi ss t y l eofdi et i ng.I ’ v ef oundpr oc es s edf oodshav eal ar gei mpac ton myphy s i quewi t ht heamountofwat eri tmak esmer et ai n. Att heendoft heday i ti sy ourbodyandul t i mat el yy ourdec i s i on. 160 CAL CULATE YOURMACROS Theni ti st i met oc al c ul at eyourmac r os .Youneedt ot r ac kever yc al or i e;ever y gr am ofPr ot ei n/ Fat / Car bohydr at eandc al or i esc ons umedf ort hedayandputi t i nt oyourdai l y‘ l og’ . Ther ear epl ent yofappsont hemar ketf orj us tt hi spur pos e. Asyouf ol l owt hi swayofeat i ng, youwi l l needt owei ghal l yourf oodsandt r ac k ever yt hi ngi fyouwantt obepr ec i s e. Me, per s onal l y , I ’ ver eac hedapoi ntwher e Ic anj us teyebal lapi ec eofc hi c kenandknow exac t l yhow manyounc esi ti s . Exper i enc ehast aughtmet oknowwhenmybodyneedst oeatandwhatt oeat . When I ’ m di et i ng f ora c ompet i t i on obvi ous l y Iwei gh f oods and t r ac k ever yt hi ng t o be mor e pr ec i s e.( I ’ mc ur r ent l yi nl i f es t yl e mode s o notver y c onc er nedwi t hbei ngexac tonmymac r os . ) Thatmakes , s ens e, r i ght ?Sonowl etmer oc kyourwor l d. 161 BEL OW WEHAVETWO MEALS Mc Gr i l l edChi c kens andwi c hands omebr ownr i c ewi t ht una. I fIwer et oas kyouwhi c hi st heheal t hi ermeal , t heans weri sobvi ous . Ri c eandt unaanydayoverpr oc es s edf as tf ood. MCGRI LLEDCHI CKEN SANDWI CH 25GPROTEI N 33GCARBOHYDRATE 15GFAT BROWN RI CE ANDTUNA 25GPROTEI N 33GCARBOHYDRATE 15GFAT Thepr emi s eofflexi bl edi et i ngi st hatbot ht hes emeal shavet hes amemac r os andbot hwi l lac hi evet hes amer es ul t si nyourbodyc ompos i t i on.Whenf ood ent er syours t omac hyourbodyi s n’ tt hi nki ng“ heal t hyorunheal t hy? ”I ti ss i mpl y br eaki ngdownt hef oodandpr oc es s i ngt hemac r onut r i ent s .Doest hi smean yous houl deatf as tf oodever ydayi nor dert ogets hr edded?Abs ol ut el ynot . Ir ec ommendeat i ngaheal t hy ,wel lbal anc eddi etofwhol ef oods( f orobvi ous heal t hr eas ons ) .Butyoudon’ thavet odes t r oyyour s el fment al l yf or3mont hs wi t h6meal sadayofheal t hyc l eanf ood.Youc anhaveamor eflexi bl epl an wi t houthavi ngt owor r yaboutc heat i ngher eandt her e. 1 6 2 LI FESTYLE Ast hi sbookc omest oanend,Ifind i tfit t i ng t ofini s hbyt al ki ng aboutt he aes t het i cl i f es t yl e.I ’ vef oundt hat‘ aes t het i c s ’hasmor et hanonedefini t i onand exi s t si ndi f f er entf or msi nmanyc ul t ur esar oundt hewor l d. T os ome, i ti st hephi l os ophyt hatdeal swi t ht hepr i nc i pl esofbeaut yandar t i s t i c t as t e;ot her ss eeaes t het i c sast hepi nnac l eofbeaut yi t s el f ;ands omer ec ogni z e i tbybui l di nganaes t het i cphys i que. Ivi ewaes t het i c sasawayofl i f e. 163 ENJ OY THEMOMENT Ic an’ ti magi nel i vi ngl i f eanyot herway ,s oIwant edt opas sal ongs omeofmy gener alopi ni onsandadvi c eabouthow t obec omet heper s onyouwantt obe andfindc ont ent ment , happi nes s , r es pec t–what everyouval ue-al ongt heway . Theheadi ngs aysi tal l–enj oyt hemoment . Now,t hi sdoes n’ tmeangoi ng outpar t yi ng ever yni ghtbuti tdoesmeant o enj oyl i f eandnotc ar ewhatot her st hi nkofyou. Youc ans t i l lgot of es t i val swi t h yourf r i endswhi l es t ayi ngc ommi t t edt ot r ai ni ng. I t ’ sal laboutmoder at i on. DON’ THI DE What ’ st hepoi ntofput t i ngi nyear sofhar dwor kandac hi evi nganaes t het i c phys i quei fyouj us thi dei tyourent i r el i f e?Bepr oudofwhatyou’ veac hi eved! WHENSOMEONEWOULDSAYTO ARNOLD ‘ WENEVERWANTTO L OOKLI KEYOU’HEWOULDREPL Y ‘ DON’ TWORRY, YOUNEVERWI LL ’ Thi si st heper f ec texampl eofnotc ar i ngwhatot her st hi nkofyouandj us tbei ng you.Fearofs oc i alj udgmentc omesi nmanydi f f er entf or ms .What everf or mi t c omesi n,i t si mpac ti st ol i mi t ,t oc ons t r ai n,t oc ons t r i c t .Peopl ewhof ears oc i al j udgmentmi s soutonal oti nl i f e.Byc ar i ngwhats t r anger st hi nk,t heyal l ow peopl et hatt heywi l lnevers eeagai nt oc ont r olt hei rever ydayl i f e. Fearofs oc i alj udgmental s omakespeopl et hi nks mal l .I nor dert oac c ompl i s h anyt hi ngbi gi nl i f e, ber eadyf oranyki ndofr i s k, you’ r egoi ngt ohavet os t epon af ewt oes . Soneverl etot her sc ont r ol yourl i f e. I fyouwants omet hi ng, gogeti t . T or eal l yhaveani mpac t ,youc an’ tl etanyonegeti nyourway .Pr ac t i c eper s i s t enc e.Don’ tl ookt oot her sf orgui danc eonhow t obehave.Anddon’ twai tf or per mi s s i onf r om ot her s . I t ’ seas i ert oas kf orf or gi venes st hanf orper mi s s i on. Whenyous t opt r yi ngt oi mpr es sot her s ,youc anexpr es syourt r ues el fmor e f ul l yandc onnec twi t hpeopl e, mor egenui nel y , openl y . Thel es st i meandener gy yous pendonmaki ngyourl i f epr es ent abl et oot her s ,t hemor et i meyouc an s pendont hi ngst hatr eal l ymat t er . 164 Thi si st hes t r engt ht hatget sust hr oughl i f eanddai l ys i t uat i ons . Nomat erwhat t hec i r c ums t anc ei s , youneverwantt obeonedi mens i onal . L ookatt hebi gger pi c t ur ei nl i f eanddon’ tbeaf r ai dt ot r ynew t hi ngs .Manyi nl i f edeem s uc c es s and weal t h asmeas ur esofhappi nes s .When i nt r ut h,s ome oft he r i c hes t i ndi vi dual sar et hel onel i es tunhappi es tpeopl eonear t h.I fyoul i veyourday’ s c ont entwi t hyourl i f e,anddi ec ont entwi t hyourl i f e,t hi si swhenyouac hi eve t r uehappi nes s . Havet hec our aget oal l ow peopl et os eet her ealyou.Bewi l l i ngt obej udged, andevenenc our agei t .I t ’ sgoodf orc ons t r uc t i vec r i t i c i s m andf ordevel opi ng t hi c ks ki n. ST AYFUNCTI ONAL L YFI T Themaj or i t yofbodybui l der snowadaysar eonedi mens i onal .Theyl ookl i kea Gr eekGod, butar es t i f fasaboar d. What ’ st hepoi ntofl ooki ngbadas si fyou’ r e notabl et oPERFORM l i keabadas s ?Thi si sonec onc eptt hathasnevermade s ens et ome. I ’ VEAL WAYSBELI EVEDTHATAWELLROUNDED, PROPORTI ONATEPHYSI QUE, ABLETO MOVEAND PERFORM I STHEHI GHEST , MOSTELI TELEVEL OFAESTHETI CS. Sodon’ tbeaf r ai dt opl ays por t s ,per f or mc ar di o,t r youtc al i s t heni c s ,pr ac t i c e yoga,et c .Thi swi l lal lr es ul ti namuc hmor ebal anc edwel l r oundedf unc t i onal phys i que. 165 AESTHETI C PHYSI QUE Ofc our s ei fyouwi s ht ol i vet heaes t het i cl i f es t yl e, i t ’ sanobr ai neryouneedt o ac qui r eanaes t het i cphys i que. Thi si smuc hmor et henj us tt ur ni ngi nt oamus c l eboundmons t er .I t ’ ses s ent i al t os t ay‘ c l ean’andIdon’ tmeanj us tt hewayyoueat .I tal s oi nc l udesbei ng t anned,wel lgr oomedanddr es s ed,whi t et eet h,goodhygi ene,l ow bodyf at , goodamountofmus c l emas s , pr opor t i ons , et c . Butaes t het i c si smor et henj us tbei ng buf f .I tl i t er al l yi sar t .WhenIt hi nkof aes t het i c s ,t hefir s ti maget hatc omest omi ndi st heepi t omeofhumanper f ec t i on.I fyourendgoali sac qui r i ngaes t het i c s ,getr eadyt odedi c at eyourl i f et o t hatdr eam. Thi sl i f es t yl ec anatt i mesc ons umepeopl e,c hangewhot heywer ebef or et hey goti nvol ved,s obes ur et opr ac t i c eever yt hi ngi nmoder at i on.Thi smeansget yourpr i or i t i ess t r ai ght .Don’ tl os ef oc usont hebi ggerpi c t ur ei nl i f e,whi c hi s yourc ar eer , f ami l y , andf r i ends . STAYHUMBLE, ANDSTAYHUNGRY 166 AESTHETI CS i s mu c h mo r et h a nj u s tb e i n g p h y s i c a l l y a p p e a l i n g . I t i s al i f e s t y l e , a w a yo fl i f e .O n ed o e sn o ta t t a i n a e s t h e t i cp e r f e c t i o no v e rn i g h t .I t t a k e sy e a r so fc o n s i s t e n c yt os h a p e y o u r p h y s i q u ei n t oa ma s t e r p i e c e , b u t mo r e ,i tt a k e sy o ut oc h a n g ey o u r e n t i r e o u t l o o k o nl i f e . Wi t ht h i s b o o k , I d o n ' t j u s t t a l ka b o u t h o wt od i e t , o r t h eb e s t e x e r c i s e s t od oi nt h eg y m. I w a l k y o ut h r o u g hmy w h o l e t r a n s f o r ma t i o nf r o ms t a r t t ofi n i s h . H o wI d i di t , t h es t r u g g l e s I f a c e d , a n dh o wI b u i l t t h el i f e s t y l et h a t I l i v et o d a y . T h i s b o o k i s a b o u t t h e c o mp l e t e l i f e s t y l e t r a n s f o r ma t i o nt h a t y o un e e dt og ot h r o u g ht o t r u l y a c h i e v et h ea e s t h e t i c l i f e s t y l e . E v e r s i n c e t h e e r a o f a e s t h e t i c s fi r s t b e g a n , t h e f o c u s o nt h e w e l l r o u n d e dl i f e s t y l et h a t ma d ei t s oa p p e a l i n gh a ss l o w l yb e c o men e g l e c t e di nf a v o u r o f b o r i n gmu s c l e b u i l d i n gg u i d e s t h a t f a i l t oc o v e r w h a t i t t r u l yme a n s t ol i v e t h ea e s t h e t i c l i f e .