Saturday, January 2, 2010
Friday, January 1, 2010
Bodybuilders progress faster with 5 grams CLA daily
You mustnt exaggerate the effects of CLA, but it does work according to this Canadian study. Bodybuilders accumulate more muscle mass and lose more fat if they take 5 grams CLA per day, write sports scientists at the University of Saskatchewan in Medicine & Science in Sports & Exercise.
CLA gets fantastic results in animal studies, but the trans-fatty acid only does so-so in human studies. In 2002 Richard Kreider published the results of a study in which CLA did nothing to help bodybuilders. [J Strength Cond Res. 2002 Aug;16(3):325-34.] Since then researchers have not dared to touch CLA with a barge pole � if Kreider says something, then its incontestable.
Nevertheless, the Canadians make a brave attempt in their article. Kreiders test subjects probably didnt train very hard, they write. Thats why they had the seventy subjects in their study train for 7 weeks under the supervision of a coach. The subjects trained three times a week. In each training session they did 12 exercises, covering all big muscle groups.
Half of the test subjects took CLA, and the other half trained took a placebo. The effects on muscle- and fat-mass are shown below.
The researchers suspect that CLA has an anticatabolic effect. They base their reasoning on the figure below, which shows that the CLA users had less 3-methylhistidine in their urine than the placebo users. The amino acid 3-methylhistidine is only found in muscle protein. It is released when muscles are damaged.
The test subjects strength progressed faster when they took CLA, but the effects were not statistically significant.
All in all, CLA works, the Canadians conclude. But should athletes use CLA? "When deciding whether to use CLA as a dietary supplement, one would have to weigh these relatively small beneficial effects against the relatively high monetary costs of CLA", are their concluding words.
The studied was partly financed by Bioriginal Food and Science Corp., a manufacturer of fatty acids for the supplements industry. The company also makes CLA.
Source:
Med Sci Sports Exerc. 2006 Feb; 38 (2):339-48.
CLA gets fantastic results in animal studies, but the trans-fatty acid only does so-so in human studies. In 2002 Richard Kreider published the results of a study in which CLA did nothing to help bodybuilders. [J Strength Cond Res. 2002 Aug;16(3):325-34.] Since then researchers have not dared to touch CLA with a barge pole � if Kreider says something, then its incontestable.
Nevertheless, the Canadians make a brave attempt in their article. Kreiders test subjects probably didnt train very hard, they write. Thats why they had the seventy subjects in their study train for 7 weeks under the supervision of a coach. The subjects trained three times a week. In each training session they did 12 exercises, covering all big muscle groups.
Half of the test subjects took CLA, and the other half trained took a placebo. The effects on muscle- and fat-mass are shown below.
The researchers suspect that CLA has an anticatabolic effect. They base their reasoning on the figure below, which shows that the CLA users had less 3-methylhistidine in their urine than the placebo users. The amino acid 3-methylhistidine is only found in muscle protein. It is released when muscles are damaged.
The test subjects strength progressed faster when they took CLA, but the effects were not statistically significant.
All in all, CLA works, the Canadians conclude. But should athletes use CLA? "When deciding whether to use CLA as a dietary supplement, one would have to weigh these relatively small beneficial effects against the relatively high monetary costs of CLA", are their concluding words.
The studied was partly financed by Bioriginal Food and Science Corp., a manufacturer of fatty acids for the supplements industry. The company also makes CLA.
Source:
Med Sci Sports Exerc. 2006 Feb; 38 (2):339-48.
A Few of the Calorie counting Sites
A Few of the Calorie counting Sites:
NutritionData
Most accurate
Lots of natural foods
Very detailed
CalorieKing
Lots of information on commercial products
Calorieking.au (aussie version of above)
As above, only for the land downunder
Nutridiary
Good basic and accurate tool
Allows you to create favourite meals for ease of logging
Tracks exercise and water intake too
DailyBurn
Easy to use
Accurate
Good range of foods
Very funky additional applications such as bar-code scanning
CalorieCount
This has a cool recipe tool where you simply type in a list of foods and how many servings you want and it calculates it out.
Fitday
Inaccurate in regards to calories from carbs/ fibre
Can give false information on servings sizes
Ok if you log all your own foods
TheDailyPlanet
Mycaloriecounter
SparkPeople
LiveStrong
MyfitnessPal
NutritionData
Most accurate
Lots of natural foods
Very detailed
CalorieKing
Lots of information on commercial products
Calorieking.au (aussie version of above)
As above, only for the land downunder
Nutridiary
Good basic and accurate tool
Allows you to create favourite meals for ease of logging
Tracks exercise and water intake too
DailyBurn
Easy to use
Accurate
Good range of foods
Very funky additional applications such as bar-code scanning
CalorieCount
This has a cool recipe tool where you simply type in a list of foods and how many servings you want and it calculates it out.
Fitday
Inaccurate in regards to calories from carbs/ fibre
Can give false information on servings sizes
Ok if you log all your own foods
TheDailyPlanet
Mycaloriecounter
SparkPeople
LiveStrong
MyfitnessPal
Power Nutrition Recipes to Get You Jacked!
By Anthony Ricciuto
This month I wanted to do something different. I have had tons of emails asking me what my favorite recipes are. Now the way I enjoy cooking and even more the eating part of it, I guess most of you would think that I would have a lot of good nutritious power packed recipes up my sleeve. There are thousands of recipes out there but the problem is the large majority aren’t’ geared for the Powerlifter. Many of them are way over done in carbs, too high in fat and sodium and way too low in protein to help us as powerlifters reach our nutrient requirements. So here I have laid out some of my favorites, but they are no means all the ones that I like. If you fans out there liked these and are interested in finding out more power recipes, then email me and let me know your feedback. I will do a series of articles in the near future if I get enough response. This will help you spice up your foods with new ideas. Many in the past have complained to me that to eat healthy you can’t enjoy your food and this is where I disagree. You can have your cake and eat it too. You just have to know what you are doing in the kitchen and how to apply my nutritional theories so that your foods are nutritious but damn tasty. So here are some recipes that I personally like ranging from different tuna ideas to Powerlifter pancakes. Give them a try and let me know what you think.
Anabolic Tuna Sandwich in a Hurry
· 2 Cans of Tuna
· 2 Tablespoons of Light Miracle Whip
· Black Pepper
· Garlic Powder
· 1 Teaspoon of Hot Sauce
· 4 Slices of Flax Bread
Mix it all up in a hurry, throw it in a Tupperware container and run out the door as you are already late for your Biology class. This is one recipe I used all the time when in university as I always seemed to be late for class no matter how early I got up in the morning. It kept me in an anabolic state when time was of the essence.
“Easy to Down” Tuna Melt
· 2 egg whites
· 8oz of tuna
· 1 tablespoon Rolled Oats
· A pinch of pepper
· ¼ onion
· 1 Clove of garlic
· ¼ cup low fat Cheddar or Mozzarella Cheese
Directions
1. Spray a pan with Pam spray or use a touch of Olive oil
2. Bring to a medium heat.
3. Mix all the ingredients thoroughly and add to the pan.
4. Cook for desired time and add the graded cheese for the final touch.
Stay Tight Tuna and Yam Delight
· 2 cans of Tuna
· 6 egg whites
· Fresh Lemon Juice
· Pinch of Black Pepper
· garlic and onion (to your liking)
· ½ Green Pepper
· 1 tablespoon of Extra Virgin Olive Oil
· 2 Large Sweet Potatoes
1. You can bake or microwave the sweet potatoes depending on your time availability. Of course I like them baked.
2. Take all the other ingredients and mix thoroughly.
3. Add the olive oil to the heated pan. Throw in all the ingredients until sautéed nicely.
4. Pour ingredients over the sweet potatoes when finished and serve.
Texas Power Chili
· 1.5 pounds 98% lean ground beef
· 1.5 pounds 98% lean ground turkey breast
· 9oz. tomato paste
· 2 cups bottled water
· 3/4 teaspoon chili powder
· 12oz. can red kidney beans
· 1/4-1/2 teaspoon ground cumin (depending on your taste)
· 12oz. Mexican-style chili beans
· 1.5 large onions
· 4-6 cloves of minced garlic chopped
· 3-4 tablespoons of chili powder (depending on taste)
· 1.5 diced jalapeno peppers
· No-Salt brand seasoning (optional)
· Tabasco sauce (If you like it hot pour it on!)
· Black pepper (depending on taste)
· 3 (15oz.) cans tomato sauce
· 1 (15 ½ oz.) can low fat chili with beans
· Pam cooking spray
DIRECTIONS:
1. Place the ground beef and ground turkey in a skillet. Add in ½ teaspoon chili powder and cumin and mix.
2. Cook the meat until brown in color. If needed drain the meat and put off to the side.
3. Spray your empty “Power Skillet” with your handy Pam cooking spray.
4. Sauté jalapeno, onion, and garlic and until they are soft and tender.
5. Place all the cooked Turkey and Beef and your vegetable combo in a preheated crock pot. Make sure to set the crock pot on high heat.
6. Now you can add in the tomato sauce, chili, water and canned tomato paste.
7. Now you want to simmer this concoction for 20 minutes.
8. Next you will add the kidney beans, chili beans, and the remaining chili powder.
9. Once that is done you can now add in the No-Salt, black pepper and Tabasco to the crock pot.
10. Next you want to set the crock pot on low and simmer for several hours. I sometimes leave mine to simmer overnight. I personally feel that the longer that you let it simmer the better the taste but that’s just my opinion.
11. Depending on your taste you can sprinkle a small amount of fat free cheddar cheese to this powerful mix. I also like to top my chili off with a tablespoon of fat free sour cream to finish off the masterpiece.
This will make 8-10 servings.
This is no doubt one of my favorite chili recipes. Come on, I know powerlifters love chili especially all you Southern Good ole’ Boys. So give this power packed recipe a try so that your new chili will help you to build some powerful muscles!
“Get Big” Powerlifter Protein Cookies
I know that all you powerlifters out there like cookies as much as the next guy. Here is a healthy protein cookie recipe that will help satisfy your cravings. At the same time you won’t add inches around you waist like the other types you usually eat.
· 1 cup old fashioned oatmeal
· 1 packet of Chocolate MRP ( Choose whatever brand that you like)
· 2 eggs
· 1 scoop of whey concentrate protein
· 1 tablespoon of cinnamon
· 1-3 tablespoons of raisins (depending on taste)
· 1-2 tablespoons of peanut butter (depending on taste)
Directions
1. Mix up this combo in a mixing bowl until smooth.
2. Prepare oven at 350 degrees
3. Line pan with foil
4. Bake in the oven for a few minutes or until done
Big Bench Beef Fajitas Blast
· 1/4 cup fresh lime juice
· 1/4 cup tequila
· 4 cloves garlic, peeled and smashed
· 2 tablespoons roughly chopped cilantro leaves
· 2 tablespoons vegetable oil
· 2 teaspoons Worcestershire sauce
· 1 teaspoon dried crushed Mexican oregano
· 1 teaspoon red pepper flakes
· 1 teaspoon ground cumin
· 1 teaspoon ground coriander
· 2 pounds flank steak
· 2 teaspoons salt
· 1 teaspoon ground black pepper
· 6 large low carb tortillas
· 1 red bell pepper
· 1 green bell pepper
· 1 yellow bell pepper
· 1 large white onion
· 1 tablespoon minced garlic
· Lime wedges
· Corona or any other cold Mexican beer
· Tequila shots are also optional (I knew you hardcore lifters would like this one)
1. In a bowl, whisk together the lime juice, tequila, garlic, cilantro, 1 tablespoon of the oil, the Worcestershire sauce, oregano, pepper flakes, cumin and coriander.
2. Pour into a large zip-lock bag, add the steak, and seal. Place in a baking dish and refrigerate for at least 12 and up to 24 hours. Turn it occasionally.
3. Remove the meat from the bag and pat dry. Season on both sides with 1 teaspoon of the salt and 1/2 teaspoon of the pepper.
4. Preheat the grill to high, and preheat the oven to 325 degrees F.
5. Wrap the tortillas in foil and place in the oven for 15 minutes to warm and soften. Remove from the oven and keep warm in the aluminum foil.
6. Cook the steak over the grill to preferred temperature. You can cook it for 3 to 4 minutes per side for medium rare. Remove from the fire and let it rest for 10 minutes before you begin slicing.
7. Meanwhile, in a large skillet, heat the remaining oil over medium-high heat. Add the peppers and onions, and cook, stirring, until soft and slightly caramelized, 12 to 15 minutes.
8. Add the garlic and the remaining teaspoon of salt. Add the 1/2 teaspoon of pepper and cook. Stir until the garlic is fragrant and soft. Remove from the heat when done.
9. Thinly slice the steak against the grain.
10. Divide the meat among the warmed tortillas.
11. You can top them with the vegetables. Squeeze the lime juice over them.
12. You can now serve them with cold beer or tequila shots
This makes approximately 6 servings.
World Record Chicken Stir Fry
· 4 chicken breasts
· 1 tbsp. chili oil
· 1 tsp. crushed red pepper
· ½ tsp. sesame seeds
· ½ tsp. dry mustard seeds
· ½ tsp. black pepper
· 1 tsp. of minced ginger
· 1 med. white onion
· 1 sm. green bell pepper
· 1 sm. red bell pepper
· 2 cups of broccoli
1. Rinse chicken thoroughly with water and allow to dry.
2. Cut Chicken into strips to the size of your liking.
3. Turn large wok on high heat.
4. Spray with Pam cooking spray
5. Add in chili oil next
6. Cook chicken breasts until lightly browned.
7. Reduce the heat to medium/low and let it simmer.
8. Now add in the crushed red peppers, sesame seeds, black pepper and ginger to the mix.
9. When chicken is almost done you can add in the broccoli, green/red pepper and onion combo to the chicken.
10. You can add in a low sodium soy sauce if taste is desired.
11. This dish can be served alone or with steamed rice.
Get Jacked Protein Pancakes
· 2 cups of egg substitute
· 1 cup of dry quick oats
· 1 teaspoon of vanilla extract
· 1 teaspoon of baking powder
· 5-8 packets of Sucralose
· Pam cooking spray
1. In a large mixing bowl mix all ingredients thoroughly.
2. Let mixture settle for three to five minutes.
3. Using one-quarter of mixture for each pancake.
4. Drop batter onto a nonstick pan coated with cooking spray.
5. Cook it in the same manner like a regular pancake.
6. Cook the pancakes over medium heat until one side is browned. Then flip and cook the other side.
This recipe will make 4 -5 pancakes.
Delicious Power Eggs on the Go
· 12 boiled eggs
· 4 oranges
· 6 tablespoons of extra virgin olive oil
· 4 tablespoons wine vinegar
· A pinch of salt.
1. Cut all the eggs and 2 of the oranges in pieces.
2. Put them in a salad bowl.
3. Squeeze the other 2 oranges to get the juice from them.
4. Then add the orange juice to the oil, vinegar and salt.
5. Stir until mixed properly
6. Poor concoction over the eggs and sliced oranges.
7. Mix well and leave it in the fridge to slightly chill.
Guilt Free Banana Cream Cheesecake
· 1 fat-free graham cracker crust
· 8-10 ounces fat free cream cheese
· 1/2 cup Sucralose
· 2 large bananas
· 1 teaspoon of lemon juice
· 1 package of sugar free/fat free banana pudding
1. Boil a small pot of water.
2. Dissolve Banana pudding in the boiling water.
3. Let it Cool for 1-3 minutes
4. In small mixing bowl mix together the cream cheese and Sucralose.
5. Next blend the banana pieces in a blender and add lemon juice.
6. Now add this to the cream cheese mixture
7. Next beat this mixture until it is very fluffy.
8. You can now add the cooled pudding and whip it thoroughly.
9. Pour this mixture into the crust.
10. Now pre heat the oven to 375 degrees.
11. Bake it at 375 for 15 minutes.
12. Lower the heat to 200degrees (F) and bake for another 30-45minutes.
13. Take out of oven
14. Let it cool for 1 hour.
15. Now place in the fridge for 6-8hrs to chill.
Power It Up Chicken Pasta
· 1 pound of whole wheat Fusili pasta
· 1 pack of raw spinach
· 1 quart of grape tomatoes
· 1 pack of low fat chicken sausage
· 1 clove of garlic
· 1 small onion
· olive oil
1. Warm a couple of tablespoons of olive oil and sauté the chopped onion.
2. When the onion is clear add the chicken sausage
3. Make sure it is taken out of the casing and broken into pieces
4. Next sauté it with the onion.
5. Once it is cooked put it on the side.
6. Now add a couple of tablespoons of olive oil
7. Add some garlic, the tomatoes, and the fresh spinach.
8. Make sure the spinach is broken up into small pieces.
9. Sauté the tomatoes and spinach until they are cooked.
10. Now add in the chicken sausage.
11. Mix the combo and serve
Killer Buffalo Power Wings
· 1 cup of all purpose flour
· 2 teaspoons salt
· 1/4 teaspoon ground black pepper
· 1/4 teaspoon of cayenne pepper
· 1/4 teaspoon of paprika
· 1/4 cup of egg substitute
· 1 cup of skim milk
· 2 boneless skinless chicken breasts
· Pam spray
· 1/4 cup of hot sauce
· 2 tablespoons of fat free butter
· Fat Free blue cheese dressing on the side for dipping
1. Preheat oven to 475
2. Combine flour, salt, peppers, and paprika in a bowl
3. Whisk egg and milk together in another bowl
4. Slice chicken into bit size pieces.
5. Dip each piece of chicken into milk and egg, then into breading bowl. Repeat process so each piece is double coated.
6. Coat a cooking sheet generously with Pam, place chicken on, then add a light coat of Pam to prevent sticking.
7. Bake chicken for 10-12 minutes or until it browns. Crank up heat to Broil for 2-4 minutes, or until coating becomes golden brown and crispy.
8. As the chicken cooks, combine the hot sauce & butter in a sauce pan. Do this until it bubbles then reduce the heat.
9. Place chicken in hot sauce and stir until coated.
Blueberry Apple Atomic Protein Pancakes
· 1 cup of peeled, sliced and cooked Granny Smith apple
· 1 cup blueberries
· 2 egg whites
· 3/4 cup of Instant Oatmeal
· 1/2 cup multi-grain pancake mix
· 2 scoops Vanilla Whey Protein
· 2 Tablespoons vanilla or plain non-fat yogurt
· 1 Tablespoon cinnamon
· 1 Tablespoon vanilla extract
· 1/4 cup cold water
· Pam cooking spray
these ingredients will be needed for toppings:
· Strawberries
· Blueberries
· Bananas
· Kiwis
· Pineapple
· Non-fat Vanilla or Plain Yogurt
· Cinnamon
1. Prepare the filling
2. Wash, peel, decor and slice apples into small pieces.
3. Next place the apples in a small bowl and microwave on high for two minutes.
4. Rinse the blueberries well and put them to the side.
5. Now beat egg whites and set them aside.
6. Prepare the batter by combining all the ingredients in a large bowl.
7. Combine the oatmeal, pancake mix, vanilla whey protein mix, yogurt, cinnamon and vanilla extract.
8. Gradually stir in the egg whites, apples and water.
9. Mix this formula until it has a thick consistency.
10. If the batter is too thick, add a little more water
11. If it’s too thin then add a little more oatmeal.
12. Gently add in the blueberries.
13. Preheat non-stick sprayed large skillet on stovetop over medium heat.
14. Now place the two to four large spoonfuls of batter in heated skillet.
15. The pancakes should be approximately three to four inches in diameter.
16. Check pancakes in a few minutes by sliding spatula under and looking for desired color.
17. Flip the pancake and repeat to other side.
18. Top the pancakes with your fruit combo and sprinkle with cinnamon if you like
19. You can eat these pancakes with honey or maple syrup.
20. I even eat them with peanut butter and other times I use different kinds of yogurt.
21. This will make 4-6 pancakes.
Conclusion
So here you have it. Some of my favorite nutrient dense power packed recipes that are going to keep you fuelled up for those tough training sessions. Just because I always tell you to eat healthy doesn’t mean you have to live on rice cakes and water. There are many power packed recipes that powerlifters can incorporate to provide variety in their nutritional plan. Healthy doesn’t have to mean boring. So get in the kitchen, get out your ingredients and start cooking! So until next month lift heavy, train hard, take your vitamins and eat BIG!
This month I wanted to do something different. I have had tons of emails asking me what my favorite recipes are. Now the way I enjoy cooking and even more the eating part of it, I guess most of you would think that I would have a lot of good nutritious power packed recipes up my sleeve. There are thousands of recipes out there but the problem is the large majority aren’t’ geared for the Powerlifter. Many of them are way over done in carbs, too high in fat and sodium and way too low in protein to help us as powerlifters reach our nutrient requirements. So here I have laid out some of my favorites, but they are no means all the ones that I like. If you fans out there liked these and are interested in finding out more power recipes, then email me and let me know your feedback. I will do a series of articles in the near future if I get enough response. This will help you spice up your foods with new ideas. Many in the past have complained to me that to eat healthy you can’t enjoy your food and this is where I disagree. You can have your cake and eat it too. You just have to know what you are doing in the kitchen and how to apply my nutritional theories so that your foods are nutritious but damn tasty. So here are some recipes that I personally like ranging from different tuna ideas to Powerlifter pancakes. Give them a try and let me know what you think.
Anabolic Tuna Sandwich in a Hurry
· 2 Cans of Tuna
· 2 Tablespoons of Light Miracle Whip
· Black Pepper
· Garlic Powder
· 1 Teaspoon of Hot Sauce
· 4 Slices of Flax Bread
Mix it all up in a hurry, throw it in a Tupperware container and run out the door as you are already late for your Biology class. This is one recipe I used all the time when in university as I always seemed to be late for class no matter how early I got up in the morning. It kept me in an anabolic state when time was of the essence.
“Easy to Down” Tuna Melt
· 2 egg whites
· 8oz of tuna
· 1 tablespoon Rolled Oats
· A pinch of pepper
· ¼ onion
· 1 Clove of garlic
· ¼ cup low fat Cheddar or Mozzarella Cheese
Directions
1. Spray a pan with Pam spray or use a touch of Olive oil
2. Bring to a medium heat.
3. Mix all the ingredients thoroughly and add to the pan.
4. Cook for desired time and add the graded cheese for the final touch.
Stay Tight Tuna and Yam Delight
· 2 cans of Tuna
· 6 egg whites
· Fresh Lemon Juice
· Pinch of Black Pepper
· garlic and onion (to your liking)
· ½ Green Pepper
· 1 tablespoon of Extra Virgin Olive Oil
· 2 Large Sweet Potatoes
1. You can bake or microwave the sweet potatoes depending on your time availability. Of course I like them baked.
2. Take all the other ingredients and mix thoroughly.
3. Add the olive oil to the heated pan. Throw in all the ingredients until sautéed nicely.
4. Pour ingredients over the sweet potatoes when finished and serve.
Texas Power Chili
· 1.5 pounds 98% lean ground beef
· 1.5 pounds 98% lean ground turkey breast
· 9oz. tomato paste
· 2 cups bottled water
· 3/4 teaspoon chili powder
· 12oz. can red kidney beans
· 1/4-1/2 teaspoon ground cumin (depending on your taste)
· 12oz. Mexican-style chili beans
· 1.5 large onions
· 4-6 cloves of minced garlic chopped
· 3-4 tablespoons of chili powder (depending on taste)
· 1.5 diced jalapeno peppers
· No-Salt brand seasoning (optional)
· Tabasco sauce (If you like it hot pour it on!)
· Black pepper (depending on taste)
· 3 (15oz.) cans tomato sauce
· 1 (15 ½ oz.) can low fat chili with beans
· Pam cooking spray
DIRECTIONS:
1. Place the ground beef and ground turkey in a skillet. Add in ½ teaspoon chili powder and cumin and mix.
2. Cook the meat until brown in color. If needed drain the meat and put off to the side.
3. Spray your empty “Power Skillet” with your handy Pam cooking spray.
4. Sauté jalapeno, onion, and garlic and until they are soft and tender.
5. Place all the cooked Turkey and Beef and your vegetable combo in a preheated crock pot. Make sure to set the crock pot on high heat.
6. Now you can add in the tomato sauce, chili, water and canned tomato paste.
7. Now you want to simmer this concoction for 20 minutes.
8. Next you will add the kidney beans, chili beans, and the remaining chili powder.
9. Once that is done you can now add in the No-Salt, black pepper and Tabasco to the crock pot.
10. Next you want to set the crock pot on low and simmer for several hours. I sometimes leave mine to simmer overnight. I personally feel that the longer that you let it simmer the better the taste but that’s just my opinion.
11. Depending on your taste you can sprinkle a small amount of fat free cheddar cheese to this powerful mix. I also like to top my chili off with a tablespoon of fat free sour cream to finish off the masterpiece.
This will make 8-10 servings.
This is no doubt one of my favorite chili recipes. Come on, I know powerlifters love chili especially all you Southern Good ole’ Boys. So give this power packed recipe a try so that your new chili will help you to build some powerful muscles!
“Get Big” Powerlifter Protein Cookies
I know that all you powerlifters out there like cookies as much as the next guy. Here is a healthy protein cookie recipe that will help satisfy your cravings. At the same time you won’t add inches around you waist like the other types you usually eat.
· 1 cup old fashioned oatmeal
· 1 packet of Chocolate MRP ( Choose whatever brand that you like)
· 2 eggs
· 1 scoop of whey concentrate protein
· 1 tablespoon of cinnamon
· 1-3 tablespoons of raisins (depending on taste)
· 1-2 tablespoons of peanut butter (depending on taste)
Directions
1. Mix up this combo in a mixing bowl until smooth.
2. Prepare oven at 350 degrees
3. Line pan with foil
4. Bake in the oven for a few minutes or until done
Big Bench Beef Fajitas Blast
· 1/4 cup fresh lime juice
· 1/4 cup tequila
· 4 cloves garlic, peeled and smashed
· 2 tablespoons roughly chopped cilantro leaves
· 2 tablespoons vegetable oil
· 2 teaspoons Worcestershire sauce
· 1 teaspoon dried crushed Mexican oregano
· 1 teaspoon red pepper flakes
· 1 teaspoon ground cumin
· 1 teaspoon ground coriander
· 2 pounds flank steak
· 2 teaspoons salt
· 1 teaspoon ground black pepper
· 6 large low carb tortillas
· 1 red bell pepper
· 1 green bell pepper
· 1 yellow bell pepper
· 1 large white onion
· 1 tablespoon minced garlic
· Lime wedges
· Corona or any other cold Mexican beer
· Tequila shots are also optional (I knew you hardcore lifters would like this one)
1. In a bowl, whisk together the lime juice, tequila, garlic, cilantro, 1 tablespoon of the oil, the Worcestershire sauce, oregano, pepper flakes, cumin and coriander.
2. Pour into a large zip-lock bag, add the steak, and seal. Place in a baking dish and refrigerate for at least 12 and up to 24 hours. Turn it occasionally.
3. Remove the meat from the bag and pat dry. Season on both sides with 1 teaspoon of the salt and 1/2 teaspoon of the pepper.
4. Preheat the grill to high, and preheat the oven to 325 degrees F.
5. Wrap the tortillas in foil and place in the oven for 15 minutes to warm and soften. Remove from the oven and keep warm in the aluminum foil.
6. Cook the steak over the grill to preferred temperature. You can cook it for 3 to 4 minutes per side for medium rare. Remove from the fire and let it rest for 10 minutes before you begin slicing.
7. Meanwhile, in a large skillet, heat the remaining oil over medium-high heat. Add the peppers and onions, and cook, stirring, until soft and slightly caramelized, 12 to 15 minutes.
8. Add the garlic and the remaining teaspoon of salt. Add the 1/2 teaspoon of pepper and cook. Stir until the garlic is fragrant and soft. Remove from the heat when done.
9. Thinly slice the steak against the grain.
10. Divide the meat among the warmed tortillas.
11. You can top them with the vegetables. Squeeze the lime juice over them.
12. You can now serve them with cold beer or tequila shots
This makes approximately 6 servings.
World Record Chicken Stir Fry
· 4 chicken breasts
· 1 tbsp. chili oil
· 1 tsp. crushed red pepper
· ½ tsp. sesame seeds
· ½ tsp. dry mustard seeds
· ½ tsp. black pepper
· 1 tsp. of minced ginger
· 1 med. white onion
· 1 sm. green bell pepper
· 1 sm. red bell pepper
· 2 cups of broccoli
1. Rinse chicken thoroughly with water and allow to dry.
2. Cut Chicken into strips to the size of your liking.
3. Turn large wok on high heat.
4. Spray with Pam cooking spray
5. Add in chili oil next
6. Cook chicken breasts until lightly browned.
7. Reduce the heat to medium/low and let it simmer.
8. Now add in the crushed red peppers, sesame seeds, black pepper and ginger to the mix.
9. When chicken is almost done you can add in the broccoli, green/red pepper and onion combo to the chicken.
10. You can add in a low sodium soy sauce if taste is desired.
11. This dish can be served alone or with steamed rice.
Get Jacked Protein Pancakes
· 2 cups of egg substitute
· 1 cup of dry quick oats
· 1 teaspoon of vanilla extract
· 1 teaspoon of baking powder
· 5-8 packets of Sucralose
· Pam cooking spray
1. In a large mixing bowl mix all ingredients thoroughly.
2. Let mixture settle for three to five minutes.
3. Using one-quarter of mixture for each pancake.
4. Drop batter onto a nonstick pan coated with cooking spray.
5. Cook it in the same manner like a regular pancake.
6. Cook the pancakes over medium heat until one side is browned. Then flip and cook the other side.
This recipe will make 4 -5 pancakes.
Delicious Power Eggs on the Go
· 12 boiled eggs
· 4 oranges
· 6 tablespoons of extra virgin olive oil
· 4 tablespoons wine vinegar
· A pinch of salt.
1. Cut all the eggs and 2 of the oranges in pieces.
2. Put them in a salad bowl.
3. Squeeze the other 2 oranges to get the juice from them.
4. Then add the orange juice to the oil, vinegar and salt.
5. Stir until mixed properly
6. Poor concoction over the eggs and sliced oranges.
7. Mix well and leave it in the fridge to slightly chill.
Guilt Free Banana Cream Cheesecake
· 1 fat-free graham cracker crust
· 8-10 ounces fat free cream cheese
· 1/2 cup Sucralose
· 2 large bananas
· 1 teaspoon of lemon juice
· 1 package of sugar free/fat free banana pudding
1. Boil a small pot of water.
2. Dissolve Banana pudding in the boiling water.
3. Let it Cool for 1-3 minutes
4. In small mixing bowl mix together the cream cheese and Sucralose.
5. Next blend the banana pieces in a blender and add lemon juice.
6. Now add this to the cream cheese mixture
7. Next beat this mixture until it is very fluffy.
8. You can now add the cooled pudding and whip it thoroughly.
9. Pour this mixture into the crust.
10. Now pre heat the oven to 375 degrees.
11. Bake it at 375 for 15 minutes.
12. Lower the heat to 200degrees (F) and bake for another 30-45minutes.
13. Take out of oven
14. Let it cool for 1 hour.
15. Now place in the fridge for 6-8hrs to chill.
Power It Up Chicken Pasta
· 1 pound of whole wheat Fusili pasta
· 1 pack of raw spinach
· 1 quart of grape tomatoes
· 1 pack of low fat chicken sausage
· 1 clove of garlic
· 1 small onion
· olive oil
1. Warm a couple of tablespoons of olive oil and sauté the chopped onion.
2. When the onion is clear add the chicken sausage
3. Make sure it is taken out of the casing and broken into pieces
4. Next sauté it with the onion.
5. Once it is cooked put it on the side.
6. Now add a couple of tablespoons of olive oil
7. Add some garlic, the tomatoes, and the fresh spinach.
8. Make sure the spinach is broken up into small pieces.
9. Sauté the tomatoes and spinach until they are cooked.
10. Now add in the chicken sausage.
11. Mix the combo and serve
Killer Buffalo Power Wings
· 1 cup of all purpose flour
· 2 teaspoons salt
· 1/4 teaspoon ground black pepper
· 1/4 teaspoon of cayenne pepper
· 1/4 teaspoon of paprika
· 1/4 cup of egg substitute
· 1 cup of skim milk
· 2 boneless skinless chicken breasts
· Pam spray
· 1/4 cup of hot sauce
· 2 tablespoons of fat free butter
· Fat Free blue cheese dressing on the side for dipping
1. Preheat oven to 475
2. Combine flour, salt, peppers, and paprika in a bowl
3. Whisk egg and milk together in another bowl
4. Slice chicken into bit size pieces.
5. Dip each piece of chicken into milk and egg, then into breading bowl. Repeat process so each piece is double coated.
6. Coat a cooking sheet generously with Pam, place chicken on, then add a light coat of Pam to prevent sticking.
7. Bake chicken for 10-12 minutes or until it browns. Crank up heat to Broil for 2-4 minutes, or until coating becomes golden brown and crispy.
8. As the chicken cooks, combine the hot sauce & butter in a sauce pan. Do this until it bubbles then reduce the heat.
9. Place chicken in hot sauce and stir until coated.
Blueberry Apple Atomic Protein Pancakes
· 1 cup of peeled, sliced and cooked Granny Smith apple
· 1 cup blueberries
· 2 egg whites
· 3/4 cup of Instant Oatmeal
· 1/2 cup multi-grain pancake mix
· 2 scoops Vanilla Whey Protein
· 2 Tablespoons vanilla or plain non-fat yogurt
· 1 Tablespoon cinnamon
· 1 Tablespoon vanilla extract
· 1/4 cup cold water
· Pam cooking spray
these ingredients will be needed for toppings:
· Strawberries
· Blueberries
· Bananas
· Kiwis
· Pineapple
· Non-fat Vanilla or Plain Yogurt
· Cinnamon
1. Prepare the filling
2. Wash, peel, decor and slice apples into small pieces.
3. Next place the apples in a small bowl and microwave on high for two minutes.
4. Rinse the blueberries well and put them to the side.
5. Now beat egg whites and set them aside.
6. Prepare the batter by combining all the ingredients in a large bowl.
7. Combine the oatmeal, pancake mix, vanilla whey protein mix, yogurt, cinnamon and vanilla extract.
8. Gradually stir in the egg whites, apples and water.
9. Mix this formula until it has a thick consistency.
10. If the batter is too thick, add a little more water
11. If it’s too thin then add a little more oatmeal.
12. Gently add in the blueberries.
13. Preheat non-stick sprayed large skillet on stovetop over medium heat.
14. Now place the two to four large spoonfuls of batter in heated skillet.
15. The pancakes should be approximately three to four inches in diameter.
16. Check pancakes in a few minutes by sliding spatula under and looking for desired color.
17. Flip the pancake and repeat to other side.
18. Top the pancakes with your fruit combo and sprinkle with cinnamon if you like
19. You can eat these pancakes with honey or maple syrup.
20. I even eat them with peanut butter and other times I use different kinds of yogurt.
21. This will make 4-6 pancakes.
Conclusion
So here you have it. Some of my favorite nutrient dense power packed recipes that are going to keep you fuelled up for those tough training sessions. Just because I always tell you to eat healthy doesn’t mean you have to live on rice cakes and water. There are many power packed recipes that powerlifters can incorporate to provide variety in their nutritional plan. Healthy doesn’t have to mean boring. So get in the kitchen, get out your ingredients and start cooking! So until next month lift heavy, train hard, take your vitamins and eat BIG!
The Perfect Program: For Lifters and Coaches Alike
By Bryan Mann
Many people search from program to program for the holy grail, the program that will make them or the athletes they coach unbelievable. They jump from linear periodization to Westside Barbell to the 5/3/1 program to CrossFit to dog crap and everywhere in between. They follow the adage “the best program there is, is the one you’re not on.”
Here’s the deal. All sound programs work and they work well. The best one is your preference. However, there’s a catch to everything and this has more than one. The best program depends on whether or not you believe in it and whether you and/or your athletes have bought into it. The environment also has to be one that is conducive to results.
Do you believe in the program? Do you believe that it will work, or are you worried when you start the program that there might be something better out there? Do you believe in the people who wrote the basis for the program? Whether you do or you don’t, you’re right. If you think there might be a better program out there, you’re right. You’ll never put your heart and soul into the program. You’ll never invest in the program because you’re spending all of your time and energy looking for the next big thing.
Is the Big Iron way of training or the 5/3/1 way of training the best? Or is it the individual’s belief in Rick Hussey and Jim Wendler, respectively, that make it the best training program? Both programs are sound, which is definitely a requirement. In fact, Jim Wendler once said that it doesn’t matter what you do as long as you’re consistent and you go hard.
Have the coach and athletes bought into it? Buying in to the program is the next step after belief. Once you believe that the program is the best, you must make your athletes believe it, too. This step isn’t as hard as it sounds. If a coach believes that his program is the best, he can explain every part of his program—what it does, how it does it, why it does it, and why it’s the best. If athletes hear this presented to them confidently, they’ll start to buy in.
This is like medicine. If you have severe allergies and take one Zyrtec, does this mean that you’re going to be cured for the rest of your life? Absolutely not. It needs to be reinforced over and over again. If it’s worth saying, it’s worth repeating. A great strength coach named Fred Roll once said, “A well coached program will beat a well written program every time.” It could be leg extensions and bicep curls, and that’s all they do, but if it’s well coached, they’ll succeed.
The conducive environment is one of intensity and attitude. The coach must create an environment in which the athlete desires to work hard. Walk into any serious gym, regardless of whether it’s Big Iron Barbell, Westside Barbell, Society of Strength, Orlando Barbell, or anything else. I’m sure you will see one common theme—everyone in that gym wants everyone in there to succeed.
Louie Simmons once wrote and has said over and over again that he hates everyone he lifts with while he’s in the gym. Everyone is always trying to one up each other, and if someone is a competitor, he refuses to be beaten or one upped. Hate isn’t the right word for it. They hold each other accountable and push each other. When in Westside Barbell, a visitor will often hear, “Let’s go, you got this. Attack that *&$#@*^!” coming from a lifter’s partners. They don’t hate each other. They want each other to succeed as badly as they want to conquer themselves.
Environments can be created through several means. One is by music. Loud music that the individuals like and that excites them is what helps the most. Studies have shown that no single type of music increases strength. It’s what the individual likes. For some, it’s gangster rap. For others, it’s hard rock/metal, and for some, it may even be country or classical (God save the coach of these athletes). Whatever it is, that should be what is played.
Next is the coaching itself. Hard and intense coaching is a necessity in order for the environment to be created. A coach who sits by himself in the corner playing with a calculator doesn’t do an athlete any good. The coach must motivate the athlete with positive intensity. The athlete must believe that he can do anything rather than be told that he’s not good for anything. What the coach says to the athlete has a great deal to do with this. When the athletes are on board, they push each other to new heights. In essence, every athlete becomes a coach.
When you get down to it, all of this is passion. Passion can be defined as the combination of love and anger at the same time. You must be passionate about your program. A coach must believe that his program is the best despite what others say. Coaches who believe in their programs will defend them when others argue that other programs are better. Huge, nearly violent debates have occurred because of this.
This passion spills over into the buy in. If the athlete sees this kind of buy in from his coach, he has no choice but to buy in because the program must be the best program in the world that will give him the greatest results possible. This passion also spills over to the environment. If you love the program, you want everyone to succeed, and you praise their hard work and scorn laziness. The athletes succeed because they want to succeed.
The best program isn’t what you aren’t using right now. The best program is the one you’re passionate about. Never stop learning, but never doubt what you’re doing.
Many people search from program to program for the holy grail, the program that will make them or the athletes they coach unbelievable. They jump from linear periodization to Westside Barbell to the 5/3/1 program to CrossFit to dog crap and everywhere in between. They follow the adage “the best program there is, is the one you’re not on.”
Here’s the deal. All sound programs work and they work well. The best one is your preference. However, there’s a catch to everything and this has more than one. The best program depends on whether or not you believe in it and whether you and/or your athletes have bought into it. The environment also has to be one that is conducive to results.
Do you believe in the program? Do you believe that it will work, or are you worried when you start the program that there might be something better out there? Do you believe in the people who wrote the basis for the program? Whether you do or you don’t, you’re right. If you think there might be a better program out there, you’re right. You’ll never put your heart and soul into the program. You’ll never invest in the program because you’re spending all of your time and energy looking for the next big thing.
Is the Big Iron way of training or the 5/3/1 way of training the best? Or is it the individual’s belief in Rick Hussey and Jim Wendler, respectively, that make it the best training program? Both programs are sound, which is definitely a requirement. In fact, Jim Wendler once said that it doesn’t matter what you do as long as you’re consistent and you go hard.
Have the coach and athletes bought into it? Buying in to the program is the next step after belief. Once you believe that the program is the best, you must make your athletes believe it, too. This step isn’t as hard as it sounds. If a coach believes that his program is the best, he can explain every part of his program—what it does, how it does it, why it does it, and why it’s the best. If athletes hear this presented to them confidently, they’ll start to buy in.
This is like medicine. If you have severe allergies and take one Zyrtec, does this mean that you’re going to be cured for the rest of your life? Absolutely not. It needs to be reinforced over and over again. If it’s worth saying, it’s worth repeating. A great strength coach named Fred Roll once said, “A well coached program will beat a well written program every time.” It could be leg extensions and bicep curls, and that’s all they do, but if it’s well coached, they’ll succeed.
The conducive environment is one of intensity and attitude. The coach must create an environment in which the athlete desires to work hard. Walk into any serious gym, regardless of whether it’s Big Iron Barbell, Westside Barbell, Society of Strength, Orlando Barbell, or anything else. I’m sure you will see one common theme—everyone in that gym wants everyone in there to succeed.
Louie Simmons once wrote and has said over and over again that he hates everyone he lifts with while he’s in the gym. Everyone is always trying to one up each other, and if someone is a competitor, he refuses to be beaten or one upped. Hate isn’t the right word for it. They hold each other accountable and push each other. When in Westside Barbell, a visitor will often hear, “Let’s go, you got this. Attack that *&$#@*^!” coming from a lifter’s partners. They don’t hate each other. They want each other to succeed as badly as they want to conquer themselves.
Environments can be created through several means. One is by music. Loud music that the individuals like and that excites them is what helps the most. Studies have shown that no single type of music increases strength. It’s what the individual likes. For some, it’s gangster rap. For others, it’s hard rock/metal, and for some, it may even be country or classical (God save the coach of these athletes). Whatever it is, that should be what is played.
Next is the coaching itself. Hard and intense coaching is a necessity in order for the environment to be created. A coach who sits by himself in the corner playing with a calculator doesn’t do an athlete any good. The coach must motivate the athlete with positive intensity. The athlete must believe that he can do anything rather than be told that he’s not good for anything. What the coach says to the athlete has a great deal to do with this. When the athletes are on board, they push each other to new heights. In essence, every athlete becomes a coach.
When you get down to it, all of this is passion. Passion can be defined as the combination of love and anger at the same time. You must be passionate about your program. A coach must believe that his program is the best despite what others say. Coaches who believe in their programs will defend them when others argue that other programs are better. Huge, nearly violent debates have occurred because of this.
This passion spills over into the buy in. If the athlete sees this kind of buy in from his coach, he has no choice but to buy in because the program must be the best program in the world that will give him the greatest results possible. This passion also spills over to the environment. If you love the program, you want everyone to succeed, and you praise their hard work and scorn laziness. The athletes succeed because they want to succeed.
The best program isn’t what you aren’t using right now. The best program is the one you’re passionate about. Never stop learning, but never doubt what you’re doing.
Reach a 1000-lb Squat Easily
By Matt R. Wenning
The year was 1997, and I was a young high school student. I had actually just turned 17 and started my junior year. This is when I entered my first lifting meet. In the gym, I used to hear crazy stories from the older veterans about how strong some of the lifters were. Before getting involved with Westside, I thought a 600-lb squat was awesome because I was only breaking 500 lbs at the time. In my neck of the woods, there were only a few people I knew of who were close to the 700-lb mark, and they were legends in the lifting world around town. When I went to local meets and saw 600-lb squats, I thought about how cool it would be to achieve that strength.
Boy, times they do change. It seems like to a lifter at Westside, a 1000-lb squat is common. But to most people, a 1000-lb squat is just a dream. Even some of the most gifted lifters never make it to this point. So I’m glad I finally made a 1003-lb squat in November 2006 and a 1055-lb squat in April 2007. One day, I hope to make it to the 1100-lb mark, which is still a milestone. We are on the verge of having 4–5 more guys hit the 1000-lb squat mark very soon at the gym. How?
In this article, I want to give the hungry lifter working his way up the ranks a chance to get to this 1000-lb mark possibly a little quicker and a little safer. Even if 1000 lbs isn’t your goal, it really doesn’t matter because the key is progress. In this article, there are some big points to pick up on for beginners as well as advanced individuals.
The first key is believing. Do you believe you can lift that much or be that strong? My mental state was to never set limitations on myself. I always knew that if I worked hard enough and just as importantly smart enough, I would be able to achieve any goal. I thrived on people telling me that I would never be a good squatter, bencher, or deadlifter. This made me set out to prove them wrong. Some people used to tell me I wasn’t built to deadlift. Now, I pull 775 lbs. I wanted to be a good deadlifter. Then I wanted to prove them wrong.
The second key is training partners. Do you have people around you who are in the best interests of your goals? Are the people you train with smart, driven, and consistent? If they are missing any of these components, you’re setting yourself up for disaster. There are many negative people who don’t want to see you get better because they don’t have the balls to do it themselves. There are also people out there with excuses instead of numbers. I would rather have the numbers. There isn’t a person in my group who squats under 900 lbs. How about yours?
The third key is training education. Are you a student of the game or a meathead lifter? I never had the best genetics in the world, so I had to get stronger by training smart. With all the success and scientific research associated with the conjugate system, you’re a fool if you don’t use it. Optimal volume and optimal intensity must be used. Without it, you’re basing your training on imaginary numbers and putting your faith in subpar training methods. Don’t go to a meet leaving your best lifts at the gym and don’t train in the dark. There are many people who don’t believe this works for certain individuals, but I’ve seen it first hand work on everyone I’ve had contact with who was willing to learn. From single ply gear to drug free, there is only one way to train—smart.
The fourth key also falls along the line of education in the form of technique. You must be a master technician to lift large weights and do it safely. Good technique takes a long time to develop, but at the top, there are few sloppy lifters. We get better at technique by constantly coaching the people in our group and working the proper muscles for the development of good technique. Usually your weaker muscle groups will cause you to have bad technique, so they must be trained religiously. There is a reason that Westside has the strongest group of squatters in the world. Bad technique doesn’t fly at the gym. Everyone is taught good technique and is responsible for teaching it to everyone else they work with.
Feedback is a key ingredient to a great lifter. So if you’re lifting with individuals who only care about themselves, it’s time to move on. A great lifter comes from a great group. I’m proud to say that I train with more than one world record holder. Greg Panora is one in the 242-lb class with over 2500 lbs. The great Chuck Vogelphool has an 1150-lb squat in the 275-lb class, and Phil Harrington has a 900-lb plus squat in the 181-lb class.
The last piece of the puzzle is what I call the gray area. The gray area means it isn’t white or black. In lifting, I associate this with the two different types of lifters in the gym. One lifter may push too hard, too often while the other may not push hard enough. Both lifters are wrong in their quest to the top. In lifting, it’s easy to do too much work while it’s also easy to not do enough. How does Westside combat this dilemma? Our groups are made to have a few pushers and a few timid individuals. This gives us the gray area. The pushers will be held back slightly by the timid, and the timid will be pushed a little more with the more aggressive individuals of the group.
Louie used to tell me that Larry Pacifico would train very hard but also leave a little in the gym. Who can argue with his results? Alexiev and other greats of lifting did the same. If you want to be on top, you must push your limits but also make sure you can recover for the next workout. This is also combated with using the conjugate system for volume parameters.
I hope this has given you another insight on the importance of training smart, having good people around you, and knowing the value of hard work as well as the importance of recovery. Hopefully, one day you will reach your goals. When you do, create larger ones to conquer.
Matt Wenning is one of only a handful of people to total over 2600 lbs in a professional competition, hold an all-time world record of 2665 lbs in the 308-lb class, and bench press over 800 lbs in a full powerlifting meet. He currently is a private strength coach at Lexen gym in Grove City, Ohio, a personal trainer to many executives and professionals at Capital Club Athletics, and contracted by the US Army. He also works with firefighters, physicians, children with disabilities, and all forms of athletes in the Columbus, Ohio, area.
The year was 1997, and I was a young high school student. I had actually just turned 17 and started my junior year. This is when I entered my first lifting meet. In the gym, I used to hear crazy stories from the older veterans about how strong some of the lifters were. Before getting involved with Westside, I thought a 600-lb squat was awesome because I was only breaking 500 lbs at the time. In my neck of the woods, there were only a few people I knew of who were close to the 700-lb mark, and they were legends in the lifting world around town. When I went to local meets and saw 600-lb squats, I thought about how cool it would be to achieve that strength.
Boy, times they do change. It seems like to a lifter at Westside, a 1000-lb squat is common. But to most people, a 1000-lb squat is just a dream. Even some of the most gifted lifters never make it to this point. So I’m glad I finally made a 1003-lb squat in November 2006 and a 1055-lb squat in April 2007. One day, I hope to make it to the 1100-lb mark, which is still a milestone. We are on the verge of having 4–5 more guys hit the 1000-lb squat mark very soon at the gym. How?
In this article, I want to give the hungry lifter working his way up the ranks a chance to get to this 1000-lb mark possibly a little quicker and a little safer. Even if 1000 lbs isn’t your goal, it really doesn’t matter because the key is progress. In this article, there are some big points to pick up on for beginners as well as advanced individuals.
The first key is believing. Do you believe you can lift that much or be that strong? My mental state was to never set limitations on myself. I always knew that if I worked hard enough and just as importantly smart enough, I would be able to achieve any goal. I thrived on people telling me that I would never be a good squatter, bencher, or deadlifter. This made me set out to prove them wrong. Some people used to tell me I wasn’t built to deadlift. Now, I pull 775 lbs. I wanted to be a good deadlifter. Then I wanted to prove them wrong.
The second key is training partners. Do you have people around you who are in the best interests of your goals? Are the people you train with smart, driven, and consistent? If they are missing any of these components, you’re setting yourself up for disaster. There are many negative people who don’t want to see you get better because they don’t have the balls to do it themselves. There are also people out there with excuses instead of numbers. I would rather have the numbers. There isn’t a person in my group who squats under 900 lbs. How about yours?
The third key is training education. Are you a student of the game or a meathead lifter? I never had the best genetics in the world, so I had to get stronger by training smart. With all the success and scientific research associated with the conjugate system, you’re a fool if you don’t use it. Optimal volume and optimal intensity must be used. Without it, you’re basing your training on imaginary numbers and putting your faith in subpar training methods. Don’t go to a meet leaving your best lifts at the gym and don’t train in the dark. There are many people who don’t believe this works for certain individuals, but I’ve seen it first hand work on everyone I’ve had contact with who was willing to learn. From single ply gear to drug free, there is only one way to train—smart.
The fourth key also falls along the line of education in the form of technique. You must be a master technician to lift large weights and do it safely. Good technique takes a long time to develop, but at the top, there are few sloppy lifters. We get better at technique by constantly coaching the people in our group and working the proper muscles for the development of good technique. Usually your weaker muscle groups will cause you to have bad technique, so they must be trained religiously. There is a reason that Westside has the strongest group of squatters in the world. Bad technique doesn’t fly at the gym. Everyone is taught good technique and is responsible for teaching it to everyone else they work with.
Feedback is a key ingredient to a great lifter. So if you’re lifting with individuals who only care about themselves, it’s time to move on. A great lifter comes from a great group. I’m proud to say that I train with more than one world record holder. Greg Panora is one in the 242-lb class with over 2500 lbs. The great Chuck Vogelphool has an 1150-lb squat in the 275-lb class, and Phil Harrington has a 900-lb plus squat in the 181-lb class.
The last piece of the puzzle is what I call the gray area. The gray area means it isn’t white or black. In lifting, I associate this with the two different types of lifters in the gym. One lifter may push too hard, too often while the other may not push hard enough. Both lifters are wrong in their quest to the top. In lifting, it’s easy to do too much work while it’s also easy to not do enough. How does Westside combat this dilemma? Our groups are made to have a few pushers and a few timid individuals. This gives us the gray area. The pushers will be held back slightly by the timid, and the timid will be pushed a little more with the more aggressive individuals of the group.
Louie used to tell me that Larry Pacifico would train very hard but also leave a little in the gym. Who can argue with his results? Alexiev and other greats of lifting did the same. If you want to be on top, you must push your limits but also make sure you can recover for the next workout. This is also combated with using the conjugate system for volume parameters.
I hope this has given you another insight on the importance of training smart, having good people around you, and knowing the value of hard work as well as the importance of recovery. Hopefully, one day you will reach your goals. When you do, create larger ones to conquer.
Matt Wenning is one of only a handful of people to total over 2600 lbs in a professional competition, hold an all-time world record of 2665 lbs in the 308-lb class, and bench press over 800 lbs in a full powerlifting meet. He currently is a private strength coach at Lexen gym in Grove City, Ohio, a personal trainer to many executives and professionals at Capital Club Athletics, and contracted by the US Army. He also works with firefighters, physicians, children with disabilities, and all forms of athletes in the Columbus, Ohio, area.
Cardio for the Strong
By Adam Signoretta
No matter who or what your goal is, I feel some form of cardio will help you reach that goal faster. In addition, increasing your stamina, having a healthy heart, and not being a sloppy mess can’t hurt. Unfortunately, when you hear the word cardio, the first thing that comes to mind is walking on the treadmill or sweating your ass off on a step mill.
As a bodybuilder, I’m aware of how boring but crucial cardio is for my conditioning. The only time I do cardio for an extended period of time on a cardio machine is when I’m in competition preparation. I look to other forms of cardio/strength endurance that are more fun and brutal like my training routines during the other months of the year when I’m powerlifting. I always try to pick exercises or movements that will benefit my objective. I’m always looking to be bigger, faster, stronger, and leaner. The treadmill isn’t going to help me with those things.
In my opinion, nothing will get you in better condition than some traditional Strongman exercises or running hills like Jim. However, if you can’t get a yoke, a 500-lb tire, or farmer’s walk handles or if you need a break from hills, the following two activities will do the trick.
Kettlebell interval training
This is similar to VO2 max training, but it isn’t as complex. The objective is to perform a kettlebell exercise in intervals of 8–10 reps in 15 seconds on one side and then rest for 15 seconds and perform 8–10 reps on the other side.
Start by picking one of the following exercises—snatches, cleans, push press, squats, swings, or rows. (You don’t have to use a kettlebell for these exercises. A dumbbell will do just fine.) Next, decide on the interval sets. It can be done similar to the Tabata style—20 seconds on, 10 seconds off or 15 seconds on and 15 seconds off. Then decide on the weight and the amount of sets you want to perform. You can do 10 sets all the way up to 60 sets. When picking your weight, remember that you want to complete 8–10 reps in 15 seconds, so it should be light enough in order for you to move fast but not light enough for you to get more than 12 reps. If you’re able to do 12 reps, it’s too light.
My favorite thing to do is push presses with a 53-lb kettlebell for 60 sets of eight reps. It takes a half hour, and when I’m finished, I have completed 240 reps with each arm. I do these to build up my shoulder endurance and conditioning. They also help to keep me lean in the off-season. Vary the weight and reps to suit your goals. Want to build more endurance? Go for 30 plus sets. Want to build strength and size? Do 10–20 sets with the heaviest kettlebell you can handle. That should be enough. For strength gains, I even drop to 6 reps.
Weighted stairs
Weighted stairs seems to be self-explanatory—run up and down the stairs with a weight vest. But that’s not the way I do it. I don’t really like weight vests. For one, they’re pretty expensive. Ok…that is my only reason for not liking them. If you can’t afford a weight vest like me, use what you have. Kettlebells, chains, homemade sandbags, or whatever other heavy things you have laying around will work. Be creative.
For those of you who don’t like to be creative or want a good stair routine, the following is a routine I put together when I was training a friend for the firefighter’s physical. I liked it so much I started doing it myself. I performed this routine on a set of stairs that was four flights of 12 stairs each. The routine was broke into five separate days with one day on and one day off. The routine went up and then down, pyramid style, finishing with a deload. Always warm up properly before!
Day 1 (low)
This routine was done circuit style. Each progression was performed one time up and then one time down. I rested for 45 seconds and then went to the next progression. After all five were completed, I started back at the beginning. I ran through it three times.
· Body weight
· 1, 25-lb chain (it was strapped across my shoulders)
· 2, 25-lb chains (total of 50 lbs—one across each shoulder set up like Rambo bullets)
· 2, 25-lb chains and one 53-lb kettlebell (total of 103 lbs; the same chain set up and kettlebells held in rack position or on shoulder)
· 2, 25-lb chains and two 53-lb kettlebells (total of 156 lbs; the chains were the same and both kettlebells were racked)
Day 2 (medium)
This day was similar to day one, but I wanted to up the intensity so I cut out the body weight and the one chain. The same amount of work was done. I went through each three times with a 45-second rest five times with 15 total stairs.
• 2, 25-lb chains
• 2, 25-lb chains and one, 53-lb kettlebell
• 2, 25-lb chains and two, 53-lb kettlebell
Day 3 (high)
This was the peak day. It was brutal. I did 15 stairs with the full load with 45 seconds rest.
• 2, 25-lb chains and two, 53-lb kettlebells (for a total of 156 lbs)
Day 4 (low)
After the high day, I took it down to a low day, which was the same as day one.
Day 5 (deload)
On the deload day, I ran the stairs with both chains on for a total of 15 stairs with 45 seconds rest.
• 2, 25-lb chains
Then repeat the program starting with day one. I’ve seen good results with the stairs. It takes a lot out of you as you’re doing them, but afterward, you feel great. If you can’t find stairs, a hill will do just fine. I wouldn’t recommend doing them the day before legs. It takes a big toll on your legs, and you will definitely be sore after. You can follow the routine as is or make changes where needed. It’s fun and brutal and will make you faster, stronger, and leaner. It only takes 20 minutes to do it. Get it done.
Adam Signoretta is a NASM certified fitness professional. He has been competing in bodybuilding for five years and powerlifting for two years. He is available to offer advice and answer any questions on his articles or any general questions related to fitness. Adam can be contacted at Adam.Signoretta@Thestudiollc.biz.
No matter who or what your goal is, I feel some form of cardio will help you reach that goal faster. In addition, increasing your stamina, having a healthy heart, and not being a sloppy mess can’t hurt. Unfortunately, when you hear the word cardio, the first thing that comes to mind is walking on the treadmill or sweating your ass off on a step mill.
As a bodybuilder, I’m aware of how boring but crucial cardio is for my conditioning. The only time I do cardio for an extended period of time on a cardio machine is when I’m in competition preparation. I look to other forms of cardio/strength endurance that are more fun and brutal like my training routines during the other months of the year when I’m powerlifting. I always try to pick exercises or movements that will benefit my objective. I’m always looking to be bigger, faster, stronger, and leaner. The treadmill isn’t going to help me with those things.
In my opinion, nothing will get you in better condition than some traditional Strongman exercises or running hills like Jim. However, if you can’t get a yoke, a 500-lb tire, or farmer’s walk handles or if you need a break from hills, the following two activities will do the trick.
Kettlebell interval training
This is similar to VO2 max training, but it isn’t as complex. The objective is to perform a kettlebell exercise in intervals of 8–10 reps in 15 seconds on one side and then rest for 15 seconds and perform 8–10 reps on the other side.
Start by picking one of the following exercises—snatches, cleans, push press, squats, swings, or rows. (You don’t have to use a kettlebell for these exercises. A dumbbell will do just fine.) Next, decide on the interval sets. It can be done similar to the Tabata style—20 seconds on, 10 seconds off or 15 seconds on and 15 seconds off. Then decide on the weight and the amount of sets you want to perform. You can do 10 sets all the way up to 60 sets. When picking your weight, remember that you want to complete 8–10 reps in 15 seconds, so it should be light enough in order for you to move fast but not light enough for you to get more than 12 reps. If you’re able to do 12 reps, it’s too light.
My favorite thing to do is push presses with a 53-lb kettlebell for 60 sets of eight reps. It takes a half hour, and when I’m finished, I have completed 240 reps with each arm. I do these to build up my shoulder endurance and conditioning. They also help to keep me lean in the off-season. Vary the weight and reps to suit your goals. Want to build more endurance? Go for 30 plus sets. Want to build strength and size? Do 10–20 sets with the heaviest kettlebell you can handle. That should be enough. For strength gains, I even drop to 6 reps.
Weighted stairs
Weighted stairs seems to be self-explanatory—run up and down the stairs with a weight vest. But that’s not the way I do it. I don’t really like weight vests. For one, they’re pretty expensive. Ok…that is my only reason for not liking them. If you can’t afford a weight vest like me, use what you have. Kettlebells, chains, homemade sandbags, or whatever other heavy things you have laying around will work. Be creative.
For those of you who don’t like to be creative or want a good stair routine, the following is a routine I put together when I was training a friend for the firefighter’s physical. I liked it so much I started doing it myself. I performed this routine on a set of stairs that was four flights of 12 stairs each. The routine was broke into five separate days with one day on and one day off. The routine went up and then down, pyramid style, finishing with a deload. Always warm up properly before!
Day 1 (low)
This routine was done circuit style. Each progression was performed one time up and then one time down. I rested for 45 seconds and then went to the next progression. After all five were completed, I started back at the beginning. I ran through it three times.
· Body weight
· 1, 25-lb chain (it was strapped across my shoulders)
· 2, 25-lb chains (total of 50 lbs—one across each shoulder set up like Rambo bullets)
· 2, 25-lb chains and one 53-lb kettlebell (total of 103 lbs; the same chain set up and kettlebells held in rack position or on shoulder)
· 2, 25-lb chains and two 53-lb kettlebells (total of 156 lbs; the chains were the same and both kettlebells were racked)
Day 2 (medium)
This day was similar to day one, but I wanted to up the intensity so I cut out the body weight and the one chain. The same amount of work was done. I went through each three times with a 45-second rest five times with 15 total stairs.
• 2, 25-lb chains
• 2, 25-lb chains and one, 53-lb kettlebell
• 2, 25-lb chains and two, 53-lb kettlebell
Day 3 (high)
This was the peak day. It was brutal. I did 15 stairs with the full load with 45 seconds rest.
• 2, 25-lb chains and two, 53-lb kettlebells (for a total of 156 lbs)
Day 4 (low)
After the high day, I took it down to a low day, which was the same as day one.
Day 5 (deload)
On the deload day, I ran the stairs with both chains on for a total of 15 stairs with 45 seconds rest.
• 2, 25-lb chains
Then repeat the program starting with day one. I’ve seen good results with the stairs. It takes a lot out of you as you’re doing them, but afterward, you feel great. If you can’t find stairs, a hill will do just fine. I wouldn’t recommend doing them the day before legs. It takes a big toll on your legs, and you will definitely be sore after. You can follow the routine as is or make changes where needed. It’s fun and brutal and will make you faster, stronger, and leaner. It only takes 20 minutes to do it. Get it done.
Adam Signoretta is a NASM certified fitness professional. He has been competing in bodybuilding for five years and powerlifting for two years. He is available to offer advice and answer any questions on his articles or any general questions related to fitness. Adam can be contacted at Adam.Signoretta@Thestudiollc.biz.
Subscribe to:
Posts (Atom)
Posts
