Training intensity , eating intensity

I spent the better part of 2 years eating lean all year-long. For me that’s about 3000-3200 calories a day. I achieved abs! But I could not achieve anymore muscle growth. So I abandoned that meal plan and switched to a plan that had me take in more protein. I wanted more protein but not more calories. So by increasing protein I was also bringing up the calories . To counter act this I had to lower my fat and carbs a bit. The increased protein intake worked wonders for a while but then it stopped.

I was still lean and my muscles grew some. But after a few weeks it seemed like my workouts were lagging. I wasn’t seeing increased strength in my workout log. In fact, I saw some numbers dip! I really have no scientific explanation but I would hypothesize that cutting my carb intake was the culprit. But hey there’s other things that can cause this to happen other than diet. Not enough sleep or stress for one or two reasons can absolutely cause this drop. It’s too hard to figure out these things and I have a life right! I’m not going to sit there and dissect every facit of my life to figure out the problem. I still have to go out and live. Besides I’m not stepping on stage. I’m just living my regular normal life.

I decide after this summer that as much as my abs were so precious to me (sarcasm yes) it was time to go back to the old school. I am now on a 3500 calorie diet and eating carbs insane style! And I am loving it! I am stronger and fuller looking and feel great. I can still see some abs too. Besides eating like a beast I changed my training routine to a Reverse Pyramid and decreased my rest time between sets. You can look up the reverse pyramid as there are many articles on it.

My point?

Dont get stuck with the same old diet and workout routine. Invite change. It’s important because the same old routine becomes comfortable and it is possible that you start to slack a little bit. My diet was working but it stopped working. So I moved on. My training was going well but it became boring and I started taking longer between reps and between sets. Now my motivation is back through the roof. Crushing food and crushing the weights.!

Change is good.


Singapore Cod, Coconut and Noodle Soup

Its food! Sounds good. I will let you know when I get around to making it!

Homemade With Mess

This recipe officially creates one big fat bowl of yum, and I promise it will put a smile on your face from ear to ear; well until you have eaten your last mouthful that is (it’s always such a sad moment). This soup is spicy, fresh, silky and delicious and I just want to eat it again and again and again. It’s a souper (check the pun) mix between Thai and Singapore flavours, which work perfectly together. My tip of the day when cooking with coconut milk would be to make sure you have the temperature at a low simmer, as otherwise it can split. This is also the reason that the lime juice is added at the last minute; but follow my instructions and you won’t go wrong!

flash 035

Serves 4

  • 1 small butternut squash – peeled and cut into 1.5cm cubes
  • 1 tbsp light soy sauce

For the Curry…

View original post 300 more words

The Big Program Compilation! (Ripped off from T-Nation)

One of my favorite resources is T-Nation.Com This is a great compilation of some of the best weight training programs discussed and ruminated over by enthusiasts,amature and pro bodybuilders…..

This following post is inspired by Chris Shugart’s “My Big Fat Training Program Guide – Part 1 & 2” Listed here:… and here:… , where Chris describes some of the programs which have been posted in various articles here at T-Nation.

We all know how good it is to mix up your training, both to challenge your muscles for growth but also as mental inspiration. I have read several times across the forums, that there is ooh so many training programs here at T-Nation… yes but where exactly?!

Here they are! A nice compilation of training programs, you can snack around in, like a kid in a candy-store… or should we say a T-Man/Woman in a Biotest supplement store? 😉 Enjoy.

N.B. If you would like a description before checking out a program I suggest you check out Chris’s threads, the ones mentioned above, to see if the one you want to try, is among the ones he made a little review of. He has around 30 program descriptions in his article.

Note: Authors are listed in alphabetical order by first name and at the bottom you will find some program where only body weight is used. Good for when you’re out travelling and don’t have access to a gym.

Here we go:

Brian Haycock

Hypertrophy-Specific Training…article=217hyp2

Chad Waterbury

The Waterbury Summer Project…_summer_project

The Set/Rep Bible…

Anti-Bodybuilding Hypertrophy I…rticle=244anti2

Anti-Bodybuilding Hypertrophy II…ticle=307hyper2

Strength Focused Mesocycle…

SOB Training…

Triple Total Training…

Hybrid Hypertrophy…

Waterbury Method…

Total Body Training…

Total Strength program…

Quattro Dynamo…

Singles Club…

Big Boy Basics…

Outlaw Strength & Conditioning…

The Art Of Waterbury…

The Next “Big Three” Program…rticle=187big32

100 reps to Bigger Muscles…rticle=206reps2

10 x 3 For Fat Loss…at_loss&cr=

Charles Poliquin

Advanced German Volume Training…

Lactic Acid Training for Fat Loss…at_loss&cr=

The Super-Accumulation program…

The 1-6 Principle…le=body_58princ

Charles Staley

Convergent Phase Training…le=body_141conv

Chris Shugart

Dawg School – Basic training for beginners…le=body_130dawg

Christian Thibaudeau

OVT: Optimized Volume Training…

The HSS-100 program…

HSS-100: Back Specialization…

HSS-100: Chest Specialization…

Super Beast…

SuperHero program…B-training.html

Pump Down the Volume…_volume&cr=

Hungarian Oak Leg Blast…g_blast&cr=

Beast Building – Part I…building_part_1

Beast Building – Part II…building_part_2

Beast Building – Part III…building_part_3

High-Performance Mass Program
Lower Body Pressing…r_body_pressing

High-Performance Mass Program
Upper Body Pressing…r_body_pressing

High-Performance Mass Program
Lats and Biceps Fatigue Loading…loading&cr=

Clay Hyght

Blending Size and Strength, Version 2.0…

Dan John

The “One Lift a Day” Program…t_a_day_program

The Tabata Method Fat Loss in Four Minutes…e_tabata_method

The Litvinov Workout…itvinov_workout

The Secret of Loaded Carries…_loaded_carries

Don Alessi

Meltdown Training 1…rticle=173melt2

Meltdown Training 2…rticle=205melt2

Meltdown Training 3
(Seems to be lost…)

Bodybuilding’s Best Kept Secret…rticle=228body2

Doug Santillo

X-Comp Training Compensatory acceleration and the bodybuilder…e=body_102xcomp

Erick Minor

The Omnibus Method: More Variety, More Muscle…ety_more_muscle

Ian King

UPPER BODY: Twelve Weeks to Super Strength, Phase I Chest and back…le=body_91super

LEGS: Twelve Weeks of Pain, Part I…cle=body_70pain

ARMS: Great Guns in Twelve Weeks, Phase I…le=body_107guns

ABS: The Thinking Man’s Guide to Ab training…cle=body_123abs

Big Muscles, Busy Schedules…article=216big2

Bring the Pain: Part 1…le=body_139pain

The Bulk-Building Workout…rticle=227bulk2

James Chan

The Shotgun Method…_shotgun_method

Jim Wendler (Article by Bryan Krahn)

5/3/1 – How to build pure strength…d_pure_strength

The World’s Simplest Training Template…aining_template

Joe DeFranco

Westside for Skinny Bastards…astards&cr=

Westside for Skinny Bastards, Part II…ards_ii&cr=

Shoulder Shocker…houlder_shocker

Joel Marion

Ripped, Rugged and Dense…article=214rip2

Stripped Down Hypertrophy…rtrophy&cr=

John Davies

Fat to Fire…article=190fat2

Renegade Training…rticle=166rene2

John Meadows

Enormous and Strong Legs: The Mountain Dog Way…dog_way&cr=

A Monstrous Back: The Mountain Dog Way…dog_way&cr=

Chest Obliteration �?�¢?? Mountain Dog Style…g_style&cr=

Shoulder Training: The Mountain Dog Way…dog_way&cr=

Mountain Dog Arms…og_arms&cr=

Lee Boyce

The Return of German Volume Training…volume_training

Mark Rippetoe

The Texas Method…he_texas_method

Who Wants to Be a Novice? You Do.…a_novice_you_do

Mike Robertson

The Modified 5×5 Squat program…

Nate Green


Nick Tumminello

A Simple Program for Complex Results…complex_results

Scott Abel

The Ultimate Legs Program…

Steven Morris

7 Ab Exercises That Actually Work…t_actually_work

TC Luoma

Tsunami Training…e=body_104tsuna

German Volume Trainng 2000…cle=body_118gvt

GVT Revisited…visited&cr=

The Push-Pull workout…workout&cr=

Tim Henriques

The Shut-Up program…

Tony Gentilcore

The Strong and Rippped Program…program&cr=


Bret Contreras, Tony Gentilcore, and Brad Schoenfeld

3 Total Body Programs for Big Arms…ms_for_big_arms

Eric Cressey and Mike Robertson

Neanderthal No More, Part V…

John Berardi & Chris Shugart

The Growth Surge Project part 1…icle=182growth2

The Growth Surge Project part 2…icle=183growth2

The Growth Surge Project part 3…icle=184growth2

Nate Green and Nick Tumminello

Building The Apex Predator Body…x_predator_body

Programs where only bodyweight is used in the exercises. That makes them great programs to use when you’re stuck somewhere without a gym.

Ian King
Death by Bodyweight…

Mike Mahler
Combat Conditioning…icle=153combat2

Eating fats, good for you?

The Mountain Dog Diet—A Healthier Way to Get Lean/Add Muscle…or Both!

Originally published on July 23, 2010 Several months ago I sat in front of a nurse at my place of work after she received my report on my cholesterol, triglyceride levels and blood pressure. I work at a Bank, and it’s pretty cool that they offer free cholesterol screening and all kinds of other nice benefits. Anyways, she looked very puzzled. She was comparing my results from 2 years prior, to my most recent results. She finally blurted out “what did you do to improve this profile so much.” My answer nearly floored her.
Well Nancy, I started:

  1. Cooking in virgin coconut oil, and grass-fed butter
  2. I also switched out all the store bought grain fed beef I was consuming with grass fed beef I procure from a local farmer. I eat 8 ounces every single day.
  3. I switched out my 99-cent a dozen eggs with true organic free range eggs, and eat 6 of these whole every single day.
  4. Lastly (and probably most importantly), I reduced refined sugars in my diet and foods that contain excessive levels of Omega 6 Polyunsaturated fats (bye bye Tostitos – dang corn oil), as I believe those things create arterial inflammation resulting in increased cholesterol levels. Cholesterol is an anti-oxidant and repair agent in your body.

I knew what her next question would be, “but isn’t all that saturated fat bad?” I said well you tell me, my cholesterol went from 212 down to 167. My HDL went up 11 points (something I struggled with for years), and my LDL and Triglyceride levels were at the bottom end of the range. Even my blood pressure was a startling 104/70. She finally asked if I had any reading material I recommended, as these concepts were not taught to her in her days of studying health and nutrition.
So why do I mention that story? Well, the diet that I recommend usually freaks people out initially, but it’s rooted in sound science and facts, and not influenced by flawed studies funded by companies with ulterior motives. Most people have always heard and believe in the “Lipid Hypothesis.” This is the outdated theory that saturated fat and cholesterol intake increases cholesterol levels in the blood, which increase your chance of heart disease. This theory is simply not true, as long as the saturates are of a certain type, and the cholesterol is not oxidized. You have to accept that to fully embrace the Mountain Dog Diet.
I have formulated this diet based on a few things.

  1. Mentorship with Dr Eric Serrano. Eric is revered in the athletic community as a top expert in training, nutrition, rehabilitation and many other things. Eric has been a big influence on me and a great mentor.
  2. The teachings of the Weston A. Price Foundation. A fantastic resource for correct nutritional information can be found at the Weston A. Price foundation’s website It’s a not-for-profit organization with no hidden agendas, and one of the most brilliant Lipid Experts in the country, Mary Enig, has written numerous articles we could all benefit from on it. If you go to this website and spend a few hours on it, you will thank me for recommending it. I’ll be referencing this site many times over in this article.
  3. Personal experience. I have competed in 30 bodybuilding contests, that I can remember, won 13 of them, and placed in six of nine pro qualifying national level events. Experience is a great teacher, and you have to know when to make adjustments in diets, and what to do, for the best results. As solid as the Mountain Dog diet is, it can still only take you to a certain point. Only experience can get you past that.

What’s so different about this diet compared to standard fat reduction and competitive bodybuilding diets in general? Number one, this diet will improve your health. You may find that your cholesterol levels improve, your joints feel better, your skin looks better, you don’t feel as lethargic, or many many other nice side effects that go along with eating this way. You’ll see and become a believer. Will this diet enable you to gain 20 pounds of muscle you otherwise wouldn’t have been able to gain? Clearly no. But the increased focus on fat soluble vitamins will help with gains through better endocrine function. Remember, the theme here is health, and making better choices regardless of whether you’re trying to gain muscle or lose fat.

The approach itself is a nutrient driven approach. My number one rule is this:
This diet emphasizes the following key concepts:

  1. The best food comes from animals that have been fed their natural diet.
  2. Correct ratio of fats with a special emphasis on saturated fats.
  3. Fat soluble vitamins and their role in endocrine function.
  4. Keeping your liver healthy.
  5. Supplements to manage glucose disposal.

There are actually MANY other key concepts such as carb intake/sources and rotations, veggie and fruit consumption, how to incorporate cardio, what spices and condiments can do for your metabolism, etc. but for the sake of this conversation I’m limiting it to these five.

Many of the foods and practices I recommend are in fact not new. Many years ago they were used by some of the more popular bodybuilders, but in today’s world of bodybuilding, the ideas are long forgotten. I highly recommend a book called “Muscle, Smoke and Mirrors” by Randy Roach. He dives deeply into the diets of some of the legends like Armand Tanny, Vince Gironda, John Grimek and Tony Sansone. You’ll see some similarities with what they ate, and what I’m recommending, such as raw milk, liver and copious amounts of whole eggs.

For the purposes of this article, I’m going to cover the approach at a high level, to introduce you to all the concepts, rather than only focusing on a few of them.

  • The best food comes from animals that have been fed their natural diet.

Remember the old saying you are what you eat? It’s NOT true! You are what you eat has eaten!!! Here’s a sample of a few of the mainstays in this diet and a little about why.

Grass Fed Beef – This type of beef is from cows that have been fed their normal diet consisting of grass. The only exception would be in winter where hay, root vegetables and silage are ok. Cows are termed ruminant animals, and have a really cool chamber in their stomach called a Rumen. Think of it as a big fermentation vat. This chamber is one of four chambers in the stomach that turns grass into high quality protein, and ensures a great Omega 3 to 6 ratio. This is all dependent on the PH of the rumen.

I cannot recommend “normal” store bought grain fed beef as these cows have been fed grain, and grain feeding depletes all of the things in the fat that make it healthy and magical – namely a perfect balance of Omega 3 to Omega 6 fats, and CLA (Conjugated Linoleic Acid). The unhealthy Omega 3 to 6 ratio that is heavily skewed toward Omega 6 is very inflammatory to your body, and is thought to increase chances of heart disease and overall bodily inflammation. The PH of the rumen is heavily affected by grain, greatly increasing acidity, thus completely throwing off Omega 3, CLA, and other levels.

In case you are wondering what exactly happens to the cow fed their unnatural diet, states “when fed an unnatural diet of grain, acidosis can result and lead to a condition called “rumenitis,” which is an inflammation of the wall of the rumen. Rumenitis then leads to liver abscesses as the rumen wall becomes ulcerated, bacteria are able to pass through the walls and enter the bloodstream. Ultimately, the bacteria are transported to the liver where they cause abscesses. From 15 to 30 percent of feedlot cattle have liver abscesses, hence the need for antibiotics and such.” Not pretty.

Going back to Omega-3s, they are most abundant in seafood, but they are also found in animals raised on pasture, usually there is anywhere from two-six times more Omega 3’s in grass-fed meats. The reason is simple. Omega-3s are formed in the chloroplasts of green leaves and algae. It’s interesting to me that sixty percent of the fatty acids in grass are actually omega-3s. Some of the more hardcore farmers I’ve spent time and talked to believe in basically eating nothing but grass fed beef and vegetables due to the fact that you can source all your nutrients from the chloroplast in the leaf. For ultimate longevity, maybe they’re right?

I’ve been asked about cows that have been “finished” on grain. When cattle are taken off omega-3 rich grass and shipped to a feedlot to be fattened on omega-3 poor grain, they begin losing their store of this beneficial fat as one would suspect. Each day that an animal spends in the feedlot, its supply of omega-3 is diminished. There are some great graphical representations and more detailed info on this process on the very informative that I referenced above.

This food is the No. 1 component of the diet, and doesn’t come out at all, even pre-contest.

Free Range Eggs – Chickens that have been free to roam around, and feast on their natural diet of bugs, insects, and grass lay the highest quality eggs. I’m a staunch believer in natural sources of fat soluble vitamins and you will get four to six times more Vitamin D from a free range egg, as the hens get more sunlight. You also get three times more Vitamin E. In addition, free range eggs give you twice the Omega 3’s (although I have seen as much as 20 times more Omega 3), and seven times more beta carotene. This data was a result of the 2007 Mother Earth News egg testing project. You can read more about this There are many more benefits to free range eggs, as this is only a few. As with the grass fed beef, whole free range eggs never come out of your diet, even pre-contest for those looking to reach the absolute lowest levels of bodyfat.

Wild Caught Salmon – Perhaps no food is better at supplying healthy Omega 3s than wild caught salmon. These salmon have been fed their natural diet of tiny shrimp-like creatures called Krill, which not only gives them their lovely reddish orange color, it also gives them the big dose of Omega 3 that we all desire. Be careful when you’re shopping to not pick up “Farm-Raised” Salmon. These Salmon have been enclosed in pens and fed a very unnatural diet of corn meal, soy and even chicken feces pellets. They aren’t even orange until artificial dyes and colors are added, they are grey.

There are several different types of wild caught Alaskan salmon for you to choose from. Sockeye Salmon, Chinook/King Salmon, and other varieties, plus you can get the Sockeye or Pink Salmon canned. These are all good, as long as they are wild-caught. You will get around 2.5 – 3 grams of Omega 3 per every 7 ounces.

Raw Grass Fed Dairy – The same things that applied to grass fed beef, applies to grass fed dairy. You get more CLA, and Omega 3s. The Journal of Dairy Science did a study in 1999 on CLA in grass fed dairy, and found that it contains 500 percent more CLA than cows fed grain.
Although this selection comes out the final 16 weeks before a contest my only exception is one tablespoon of Grass-Fed butter daily, it’s an absolutely great way to add lean muscle in the off-season. I really don’t like to take it out pre-contest, but I do because experience has taught me dairy does seem to cause most to hold a layer of water under their skin, which isn’t optimal for physique display. The ironic thing is that this is a good result of your skin being healthier! Also notice I said RAW in addition to grass-fed. The nutritional value of milk plummets due to pasteurization, the vitamin A is completely destroyed and the proteins become more difficult to digest often creating strong immune system responses and allergies. The Weston A. Price Foundation has a sister website that is excellent in explaining the benefits of raw milk.

I do want to point out that I don’t support the consumption of pasteurized dairy that you’ll find in most stores at any time, and also that dairy is not a necessity, or required. You’ll get plenty of Omega 3’s from your Salmon, Vitamin D from your eggs and certain fish, Vitamin A from Beef – liver especially, and calcium and minerals from green leafy veggies. I wrestled around with this one for a while, but after having tried raw milk myself for an extended period of time, and seeing what it has done for many others in terms of their well-being, and lean muscle gains,. I think I’d be remiss not adding this. The truth is that I look at raw milk as a very good supplement!

  • Correct balance of fats with a special emphasis on Saturated Fats

Most diets in the bodybuilding world, even those that are termed “high-fat,” don’t advise the use of saturated fats outside of what normally occurs in the peanutbutter, nuts, avocadoes, etc. that are typically recommended. I think this is a mistake. Saturated fats play an enormous role our in our health and well being. Here are just a few of many reasons to NOT avoid saturated fat:

  • Saturated fats make up 50 percent of our cell membranes! They give cells the correct amount of rigidity to allow “messages” in and out.
  • Saturates allow the body to use and retain Omega 3’s better!
  • They make our immune systems better (see butter and coconut oil!)
  • A few specific types of saturates are the best food for the heart. The fat around the heart is highly saturated.

So what are the best sources for saturated fats in the Mountain Dog Diet?

1)Animal fats – Grass fed ground beef contains not only the correct ration of Omega 3 to Omega 6 (1 to 1 or close to it), and CLA, it has the saturated fat you need. Grass fed beef tends to have about half the saturated fat that grain-fed beef has. Leaner cuts like sirloin are ok, but remember, the magic is in the fat. That doesn’t mean you should eat all Ribeyes, just not to fear the fat, and there will be less of it in grass fed. It helps with fat soluble vitamin uptake (which we will get into later in this article). There is a fantastic book called Nutrition and Physical Degeneration written by Dr Weston A. Price that talks in detail about the dietary habits of many non-industrialized tribes/populations. If you read this book, you clearly see what Dr Price’s research showed in terms on health and well-being, and the importance of animal fats. There was also a gentleman named Dr. George Mann who studied a tribe in Africa called the Masai. The tribe had no heart disease of any kind. Their diets consisted of meat, blood, whole milk, and up to 1.5 pounds of butter a day. He is known for a quote that I think is great. He said “the Lipid Hypothesis is the greatest scam in the history of medicine.”

2) Virgin Coconut Oil – Coconut oil does a number of very good things for someone attempting to get lean. Most – 95 percent – of the fat in coconut oil is saturated, and about half is Lauric Acid. The fat is a special type of fat, medium chain triglyceride, that is easily converted to energy by your liver. There are numerous studies out there that corroborate this. Dr. Serrano has been using Coconut Oil for endurance athletes too, mixed with slower burning carbs for immediate and sustained energy. I’ve also seen some claims that I’m still researching in terms of your body’s increased ability to burn long chain fats, when these MCT’s are taken in. Most of these studies are taking place at McGill University in Canada. If this were true, it would be another reason to add this fat into your diet when bodyfat loss is a primary goal. There is another side of coconut oil too that shouldn’t be forgotten and it relates to general health. It’s loaded (more than any other food source) with Lauric acid. This is a fat that is extremely anti-viral and antimicrobial. Lauric acid converts to its active form Monolaurin (much like T-4 converting to active T-3 in your body for those of you who have studied thyroid function). Monolaurin is currently being given to HIV patients and is showing much promise. You can see some of the research at It’s also found heavily in breast milk, which is a reason why babies who are breast feed seem to have stronger immune systems. The best thing about Lauric acid in food – it’s in a big dose, in my favorite snack food – Jennie’s Macaroons! I love these tasty treats. You can order these on They come in packs of 6.

3) Grass Fed Butter – The most frustrating thing to me about having conversations regarding butter is the notion that the fat in butter causes heart disease. The reality is that butter IS HEART HEALTHY! It contains a perfect ratio of Omega 3 to 6. The saturated fats are generally short and medium chain for quick and easy digestion and for protection against infection. Lecithin is also a natural component of butter that assists in the proper assimilation and metabolization of cholesterol and other fats. Butter also has this thing called “Wulzen Factor” in it. Researcher Rosalind Wulzen discovered that this substance protects humans and animals from calcification of the joints-degenerative arthritis. I could go on and on about butter, just know that a little everyday is good for you.

What about polyunsaturated fats (Omega 3, 6, Alpha Linolenic Acid)? If you’re thinking these are essential, and you have to get them from your diet, you are correct. The amount needed gets overblown sometimes though. You’ll get plenty from your diet in the form of Salmon, and also some extra in your beef and dairy due to those sources being grass fed. Mary Enig recommends that your diet contain 1.5 percent of it’s calories in the form of polyunsaturates. Her recommendations are in line with other top lipid experts in the world. This is the same recommendation I use.

If you are taking flax, chia, or other grain type forms of Alpha Linolenic Acid – remember this, your body can only convert a very small amount of it to its usable form in the body of DHA. The DHA/EPA Omega 3 institute estimates that only 12 percent of ALA converts to DHA and presents studies backing up their data in its I do not recommend these grain type Polys due to that fact. You’re better off getting it naturally in the foods described above. Under no circumstance would I recommend consuming polys high in Omega 6’s such as corn oil, cottonseed oil, regular safflower oil, etc., due to their inflammatory affect within your body.

How about monounsaturated fats? Are they healthy? Yes they are. Extra Virgin Olive Oil and Macadamia Nut Oil are two great oils to cook with to give you this fat. The polyphenols in them provide a strong anti-oxidant for the body as well. I love using Olive Oil for two things mainly – it helps to raise HDL levels, and it’s great to assist in quality weight gain for those trying to put on weight. It is a great choice as a salad dressing mixed with a little Balsamic Vinegar.

Another great choice is Macadamia Nut Oil. It’s very stable for cooking (up to around 425 degrees Fahrenheit), and you get a massive dose of healthy monounsaturates. Around 85 percent of the oil is monounsaturated. You get to a point where you don’t want to keep increasing athletes’ levels of protein due to general digestive stress, and you don’t want to raise carbs to astronomical levels just due to the pancreatic stress involved. So the remedy? Add some good ol’ Olive Oil or Macadamia nut oil. I tried using coconut oil for this purpose, but as I suspected, it burns so fast and easy, it didn’t really help with quality weight gain in the athletes. I’d still use it year round for its antimicrobial and anti-viral properties though, but I steer more toward the monounsaturates in the off-season. It is important to realize that you need to mix things up a bit, and not have the exact same oil all the time.

A couple of other oils you should introduce in your diet are avocado oil and red palm oil. Avocado oil is extremely resistant to oxidation (hold up well up to 500 degrees), and is largely monounsaturated. Also one of recent favorites is red palm oil. The oil is really yellow when you pour it out. That is due to it being loaded with carotenes. This oil is also loaded with Vitamin E, and since it has fat in it, it also helps these fat soluble vitamins absorb as they should.

As far as food sources go, butter actually has a good dose of Palmitoleic acid in it, which is very antimicrobial and a healthy monounsaturate. The fat in butter has more monounsaturated fat then you would think, about 30 percent actually. I include grass fed butter in my diets for this, and other reasons.

There are also many nuts that contain healthy monunsaturated fat such as cashews, macadamia nuts, etc. Over the past few years, I’ve gotten away from adding nuts to diets, not because of any concerns related to health, but because people can’t practice portion control with them. It is impossible for most to sit down and only eat one-fourth cup (1 serving) of cashews. I’m likely to eat an entire pound in a day if I buy a bag.
All in all – you need some of all of these fats to function optimally, whether your body can make them or not, and I recommend 30 to 35 percent of your calories come from fat. Around 25 percent of that should be from saturated, 1.5 – 3 percent from polys/Omega 3 and 6, and the remaining 7 – 8.5 percent from monos during contest season. As you get into more of an off-season mode, the ratio favors monounsaturates a little more heavily, but does not eliminate saturates or polys, as that would not be wise.

  • Fat soluble vitamins and their role in endocrine function

The biggest pet peeve I have with low fat diets is the fact that they don’t take into account the need to properly assimilate fat soluble vitamins. If you don’t think this is important, think again. Fat soluble vitamins include A, D, E and K. I hear people say all the time; well I got shredded eating low-fat. I don’t dispute that you can get ripped eating low fat. I’ve done it to the point that I couldn’t get a reading with a skin fold caliper. I know it can be done. The issue is long-term health. These vitamins are so important to your endocrine systems. Performance enhancing type drugs can cover these deficiencies up short term – but when these athletes don’t have the muscle building, protein sparing effects of these drugs, and their endocrine systems have received no support from their diet…look out. In addition, there are many studies that show low fat and low cholesterol diets long term create more depression, suicidal tendencies, etc. These are well documented in Lancet journals.

Here are some of the things that these vitamins do:

Vitamin A

This vitamin is extremely important, so much that your liver can store it for a while. It helps with protein and mineral metabolism. It helps to ensure proper thyroid function, and it helps in the production of sex hormones. Those things are all critically important (or should be) to athletes.

Also it gets depleted from strenuous exercise which a few of us engage in. Grass-fed butter, and egg yolks are my favorite day to day source, with an occasional half-pound of Beef Liver to augment levels. Don’t fall for the vegetarian belief that you can get plenty of Vitamin A in carrots and other veggies. The Vitamin A in those foods are really not Vitamin A, it is a carotene, often referred to as Provitamin A. True vitamin A, or retinol, is found in foods like cod liver oil, butterfat from cows grazing on pasture, liver and fish – especially shellfish. Your body has to convert the carotenes to retinol, and it only does that well in the presence of fat. Fat stimulates bile salts, which help with the conversion. So you better add some butter to your veggies if you even want a prayer of getting enough Vitamin A on a vegan diet. Actually, grass fed butter is the most easily absorbed food source for Vitamin A, hence why I put it in diets…well, one of many reasons.

Vitamin D

This vitamin (actually it’s more of Pro-hormone), unlike Vitamin A, can’t be stored in our livers for very long. We need a more continual supply of it. A very compelling reason for a bodybuilder or athlete to ensure a good intake of this vitamin is the fact that it greatly affects healthy insulin function. It also helps maintain a healthy nervous system, which is extremely important if you train hard. Good food sources include whole eggs, sardines, mackerel, herring, shrimp, butter and oysters. It’s hard for me to eat Salmon every single day, so sometimes I opt for a shrimp stir-fry for lunch and throw in some Trueprotein Fish Oil for my DHA. The absolute best source of vitamin D is Fermented Cod Liver Oil. When using this, I usually get the fermented kind sold They make a great product also where they combine this with high Vitamin Butter Oil, so you have plenty of options with this vitamin as well. I also recommend you get your Vitamin D levels tested. There are many autoimmune disorders thought to be caused by low Vitamin D levels. I have a good friend who has Crohns disease, and they watch his Vitamin D very closely to keep it in normal range. The test you want to have order is called a 25 (OH) D test.

Vitamin E

This vitamin is a very strong antioxidant and good for maintaining cardiovascular health. Good food sources include red palm oil, green leafy veggies, liver, egg yolks, and my favorite – wheat germ. I love sprinkling wheat germ into shakes, on yogurts and in oatmeal. Grass fed beef is also a great source for this vitamin.

Vitamin K

This vitamin is important for blood clotting, and is also real important in maintaining proper bone density. Good food sources include leafy green veggies, liver and cabbage type veggies. I like spinach for this. One of my favorite pre-contest meals is a six egg omelet stuffed with spinach!

  • Keeping your liver healthy

When I first started visiting Dr Serrano, he used to always palpate my liver, and he was very focused on blood work results – liver enzyme counts being one of the most important. He continually stressed the importance of healthy liver function not only in terms of general health, but in terms of fat burning. Your liver is a very key organ that takes a beating cleansing our systems of toxins, metabolizing proteins, etc. If it’s stressed out, you can’t burn fat as efficiently. It can also get to the point rather easily, where it can’t break down aldosterone, which leads to excess water retention. Every single day your liver actually produces a quart of bile that emulsifies and absorbs fats. Your gall bladder

(providing you still have one), then stores this until it’s needed. Your liver does many other important things as well such as converting glucose, fructose and galactose into glycogen, which it stores. If you’re partaking in a lower carb type of diet your liver will convert the stored glycogen into glucose and then release it into your bloodstream, then when out of glycogen, it will convert fat and protein for energy. I don’t like it when someone is converting their protein into glycogen. It’s hard to tell when, usually they start getting more sore, weaker and their muscles have a “flatter” appearance – but I try not to let people get to this level of depletion. I’d much rather see someone get additional energy from Coconut Oil, as it’s so easy to turn into energy – doesn’t even require bile salts, or do a carb up day consisting of only lean proteins and carbs – no fats for this. Fats slow the entry of sugar into your bloodstream. Normally that is good, but not in this case.

Anyway, your liver is pretty dang tough, and can even do some regeneration of damaged cells. Despite this, I like to use a few supplements to help (Liv 52, Alpha Lipoic Acid, and Milk Thistle). This combination is rotated to product optimal results. There also food sources that I incorporate into diets to help the liver and gall bladder, such as real lemon juice (not from concentrate – helps with bile formation) real cranberry juice (not from concentrate – helps dilute and expel waste), and Apple Cider Vinegar.

Of course the saturated fats that I recommended above also help. Saturates protect the liver from toxins!

  • Supplements to manage glucose disposal

Certainly this isn’t a new concept, we’ve read a bazillion studies touting that glucose disposal agents help to enhance nutrient uptake into cells by increasing the efficiency of insulin. In other words, they help us achieve normal blood sugar levels/readings.

If you have a more stable blood glucose level, this will result in more efficient use of body fat for fuel. High levels of insulin obviously lead to greater fat storage. Compounds like GDAs that help remove glucose from the bloodstream, will lower insulin levels, and help us burn fat and lose weight.

The most popular one is probably Alpha Lipoic Acid (or the rALA version). This is an extremely good supplement you’d be wise to use year-round. It also helps regenerate liver tissue, and recycles antioxidants in your body. Also Chromium is important and is often deficient in our diets, especially if we drink diet sodas with aspartame. They leech this out of our system. Chromium also does a nice job managing glucose.
The other benefit of GDAs is a better cholesterol profile. Many of us believe (and there are many studies to back it up) that increased intake of refined sugars is what is causing cholesterol readings to get out of whack. Cholesterol is a very healthy substance that acts as a repairer in your body, and when it sees the inflammation caused by sugars, the levels increase so that it can fight the inflammation directly. Dr Serrano recommended I try Chromium as an adjunct with my carb meals to help with my profile, and it did improve my readings more so than other popular supplements that tout lowering cholesterol. So you get a double benefit here, you get leaner because glucose is more properly managed, and you get better cholesterol readings, as the GDAs will slow down the inflammation created by sugar.

Well, that’s the high level of the Mountain Dog diet, nothing earth shattering – but very effective. I hope there are some things that got you thinking about your food selections! It’s a diet that improves health and well-being, which is very important to me. It is also a great way to get ripped, or gain lean muscle depending on how you manipulate the calories and macronutrients.

Carb Loading & Carb Depletion: Competition Prep

This is how bodybuilders get that lean low body fat look for their competition. It is a ton of work and requires knowing exactly what you are eating. I gotta hand it to them, its more work than I would be able to do!

Carb Loading & Carb Depletion: Competition Prep

Whether it’s that sharp, lean figure right before a competition or just a simple trip to the beach, this week long regimen will enhance your entire physique to help you lose that extra water weight and supercharge your muscles to give you a fuller, more defined look.

Step 1: Increase Sodium AND Water Consumption
During the week prior to any carb-cutting program, increase your sodium intake. Incorporate table salt into all of your meals throughout the day. Elevating sodium increases water retention in the body and decreases the water-retention hormone, aldosterone. This salt regimen should be kept up for at least five days or until the day before you begin to carb load. When sodium intake drastically declines, aldosterone levels will begin to readjust to their regular levels, and this automatically allows your body to excrete even more water – mostly from just beneath the skin. This ultimately leads to a more sculpted and defined look.

Increasing sodium, by default, means increasing water intake. It’s crucial to take in right around 50% more water than is normally consumed. Greater water intake sets the body up for greater definition at the end of the program. This increase in water will be maintained until almost the end of the program.

Step 2: Decrease Carbs by 50% (Days 1-2) AND Increase Protein Intake (Days 1-5)
Step 2 is where the carb depletion really begins. It is essential to drop your carb consumption by only 50% so you don’t shock your body by depleting your carb consumption too quickly. It is ideal to focus on only complex carbohydrates and consuming them earlier in the day versus during evening hours.

You MUST increase your protein intake when cutting down your carb intake to prevent the muscles from breaking down. Conversely, increasing your protein intake can be overdone; any extra protein will be utilized as fuel, sparing the body from emptying its glycogen stores. Thus, to enhance the muscle-saving effect of extra protein without hindering the depletion of glycogen stores, bump up your intake by ~50 grams daily on each lower carb day.

Step 3: Train with Higher Reps (Days 1-5)
While depleting carbs for five days, higher reps (12-20 per set) and 50% more sets should be incorporated. In other words, if a regimen normally utilizes 10 sets for shoulders, it should be bumped up to 15 sets (50% more work volume) and aim for 12-20 reps per set. Obviously, the weight will need to be adjusted in order to fulfill the workout. The main purpose is to lower carb reserves, and volume work is highly effective in doing so. The idea is super-compensation: the more carbs you can deplete, the greater amount that can be stored during the carb up process, which ultimately leads to a more defined look.

Step 4: Deplete Carbs Even Further (Days 3-5)
During these days, drop your carb intake at least another 50%. Once again, it’s important to emphasize complex carbohydrates, such as sweet potatoes, oatmeal and brown rice. When carbs drop, glycogen reserves decline; as glycogen decreases, the body begins to elevate its production of glycogen storing enzymes. When the carb-loading process begins, those carb-storing enzymes help to pack away these additional carbs as new glycogen stores, thusly promoting the fuller-looking muscles.

Step 5: Reduce Sodium Intake
The day before you begin to carb load, eliminate the additional salt that was incorporated into your regimen. As sodium levels decline, changes in aldosterone will enhance water excretion and promote a leaner look. It is only necessary to remove the additional sodium content; cutting out all sodium is not required to drop.

Step 6: Hello Carbs!
It is step 6 that bodybuilders and athletes alike seem to enjoy the most. After five days of depleting carbs, in addition to performing volume work, the muscles will be extremely low in fuel, making them highly susceptible to carbohydrates. Upon switching to a greater carb intake, most of what you ingest will directly be stored in the muscles. It is imperative that you do not over-carb load; the amount of carbs you consume should be equally distributed between all of your meals. In other words, there should never be a time when you consume 100 carbs in one meal and only 25 in the next. Starchy complex carbs are best when carb loading – ideal choices include red potatoes, sweet potatoes, oatmeal, white and brown rice and certain pastas.

Step 7: Decrease Protein Intake
Upon entering the carb loading phase, you want to remove the extra protein intake that was incorporated in Step 2. This concept is similar to that of carb depleting: A reduction in carbs should mean an increase in protein consumption; a reduction in protein consumption should mean an increase in carbs.

Step 8: Decrease H20 Consumption
During step 2, an increase in water consumption was necessary. At this time, water intake should be reduced by 50% of what you would normally consume on any given day prior to Step 2. In other words, if you normally intake two gallons of water, you would now only take in one gallon. Carbohydrates require water to generate new muscle glycogen; during a phase of restricted water and increased carbs, muscles make up for the lack of water by shunting some from under the skin and into the muscles. Thus, less subcutaneous water retention results and yields a tighter-looking musculature.

Step 9: Ease Up on the Training
During the carb loading phase, it is suggested that all training ceases. Training will thwart the incoming carbohydrates and prevent the muscles from reaching their “full” potential. The days off allow the body to utilize the carbs more efficiently in regards to a leaner look. Energy expenditure should be avoided as much as possible during these days.

Step 10: Pump it Up and Show Off!
Pumping up the muscles before stepping on stage (or impressing people at the beach) can be successfully done utilizing light weights or isometric movements. It is ideal to include movements that involve a full range of motion and adequate muscle stretching and contracting. The reps should be kept to a minimum so carbs are not burned up.

Most importantly – enjoy yourself! You’ve given yourself a great reason to show off. Have fun with it.

Chris Aceto, Last Week Prep Strategies for Bodybuilding

Is meal timing worthless or beneficial?

I had an opportunity to talk to a very jacked and successful bodybuilder and trainer who is known for having a great program to get all the meat heads, well, meatier….

I asked him if running a diet where the first 4 meals of the day should be protein carb and the last two meals should be protein fat. Does eating this way allow beneficial insulin spikes throughout the day and decrease the spikes before bedtime?

Not only did he answer me but he brought up scientific research on his tablet like he was drawing a six shooter at the OK corral. This is his answer pretty much verbatim ( I wrote down what he said in my notepad) and I included the links…

“You can have your fats whenever you want – including postworkout.

Here is a study where the individuals were given 165g of total fats postworkout, it made no difference whatsoever to glycogen resynthesis rates compared to the lower fat group when measurements were taken the next day:

Adding fat calories to meals after exercise does not alter glucose … – PubMed – NCBI

As for the insulin spiking BULLSHIT that keeps cropping up, studies have shown that insulin levels as low as 30mU/l was enough to reduce muscle protein breakdown by 50-70%. You can achieve this level by eating any sort of meal, no need to avoid fat whatsoever.
On top of this, any further increase in insulin levels did NOT prevent protein breakdown any further OR increase the anabolic signal:

Disassociation between the effects of amino acids and insulin on si… – PubMed – NCBI

Basically, there is no such thing as fat timing and, as long as your consuming some carbs around your workouts, you shouldn’t worry about “insulin spiking” or how fat may interfere with it”

The concept behind this kind of meal timing is that during the day the insulin spikes will drive nutrients into your muscle cells while you are active. Hopefully the insulin will not move anything into fat storage. But at night when you are winding down and about to go to sleep you eat fats with your protein, no carbs, thereby decreasing insulin spikes and driving less nutrients and having less of a chance of fat storage when you are finally least active.

According to this guy who makes a living getting people in the best shape of their lives, its all myth or better yet, BROSCIENCE.

Over 20 years ago I was clueless about how to eat to actually build muscle. Someone handed me a diet manual called “Parello Performance” . Every meal was a protein/fat,carb meal based on clean high caloric consumption. It worked wonders for me by adding 15-20 lbs of weight in about 4 months. The only thing that has changed is I am now older. So my body metabolizes its food less efficiently I suppose. If I eat 3400 clean calories nowadays I put on more fat than back in the day….. But ahhhh, is that the case? Is my metabolism slower?? Well I asked….

” NO! The only thing that has changed is you are probably not training as hard as when you were in your 20’s. Maybe you get injured more because your tendons have been aged, maybe your hormone levels have decreased, maybe you have more stress in your life, not enough sleep etc etc…. Maybe its a combination of all these things. Its called life!”

Its more like LIFEHARDCORE right!

Hardcore quotes of the day

“We are what we repeatedly do, excellence is therefore not an act, but a habit”. Aristotle


“Persistence is the twin sister of excellence. One is a matter of quality; the other a matter of time”. Voltare

“Do not pray for an easy life, pray for the strength to endure a difficult one”. Bruce Lee

“When I do good, I feel good. When I do bad, I feel bad. That’s my religion”. Abraham Lincoln


Calf bashing workout

There are many misconceptions about calf training. Some people believe you should train them at least 3 or 4 times each week in order to get good growth. Others advise you should do at least 15 sets each time in order to properly exhaust them. Other times you will hear that because of the nature of the muscle, you must train in a very high rep range in order to reach full muscle failure to stimulate significant muscular growth. Often times, the people making these recommendations have calves that are “normal” or otherwise unimpressive. I constantly get asked what the heck I do to get such large and freaky calves.

I usually just give the short answer, “heavy weight with high reps,” but that usually doesn’t satisfy the person who asked the question. I have been asked to break down the details in an article, so for the first time ever, here it is:

First, it’s important to realize that the calves are composed of two major muscles – the gastrocnemius and the soleus. The gastrocnemius is the larger of the two muscles and is composed of two heads (medial and lateral). It extends from the knee joint to the ankle joint and this muscle is what forms the well-known diamond shape you see in competitive bodybuilders with low body fat levels. The soleus is the smaller muscle, which lies under the gastrocnemius and contributes to the width of the lower leg. So, what is the importance of these two muscles? Well, if you want stellar calf development, you must focus on training both of these major muscles with equal intensity.

Okay, but what about the training details for maximum growth? How often should I train them? What exercises should I use? How heavy should I go? What rep range should I focus on? How many sets? Etc, etc, etc. Well, calm down because we’re going to get to all that.

It’s important to understand that there’s nothing special or magical about the muscles in your lower legs. Many people believe that because you use them walking everyday that they are somehow composed of special muscle fibers, which require extra special and extensive stimulation in order to grow. Hence the misconception about training calves 3 or 4 times per week or for 15 sets in a row in order to stimulate the “stubborn” muscles into growing. This could not be further from the truth. We also use our quadriceps and hamstrings to walk just as much as our calves, but we don’t train those 3 or 4 times per week. For those of us who do cardio daily, which muscle are you more likely to pull if you’re jogging on a treadmill

– a calf or a hamstring? Well- you get the point. This is why I train calves like I train any other muscle group in the body (which may very well be the subject of another article, but I made my point).

Now let’s assume you’re like most other people who train each muscle group once every 4 to 7 days. That’s how often you should train calves. No more, no less. Okay, fantastic. Now, what exercises?

Let’s return back to the two major muscle groups, which comprise the calves – the gastrocnemius and the soleus. Since it’s important to train both of these muscles with equal intensity, it would be impossible to train them both on the same day. (The muscle going last will always be at a disadvantage in terms of weight, intensity, lactic acid buildup, fatigue, etc.) So, don’t do it. One day you should train your gastrocnemius and the next calf workout (4 to 7 days later) you should train the soleus muscle. You may be wondering, which exercise targets each of those muscles. Any calf exercise where your legs are straight will target the gastrocnemius (e.g. standing calf raises or donkey calf raises), and any calf exercise where your knees are bent will target the soleus (e.g. seated leg raises). Although there are multiple exercises to choose from, you will only choose one exercise per workout and you will blast that exercise HARD. Make sure your calves are properly warmed up before really cranking up the weight. Do a few light sets before working your way up to your heaviest sets. Add weight after each warm-up set until you reach the weight you have chosen for your working sets. One may ask, “how many sets, how heavy, and what rep range?” This is when things become a little more individualized, but basic human physiology principles apply. If you follow this protocol correctly, you’ll find that you won’t be able to do more than 3 or 4 hard sets (this does not refer to the warm-up sets where you are not going to failure but simply warming up the muscle). After your warm-up sets, use enough weight in order for you to hit failure at 10 reps with a controlled but deliberate movement. Get a good stretch at the bottom of each rep and then explode in a controlled fashion (no bouncing at all unless you desire to rip the muscle off the bone) to the top concentric portion of the movement. Give the calves a good strong squeeze then slowly lower the weight back to the stretched position and repeat. Strong mental focus is the KEY. Focus on feeling your calves contract as hard as possible on each and every rep! You’ll get to 10 reps and feel that you have reached muscle failure but don’t quit yet. Squeeze out another couple of reps continuing in the same fashion as above. Nice job, but you’re not done yet. Take a few deep breaths and continue with the exercise-13 reps, 14 reps, 15 reps… Your calves are on fire and starting to cramp bad. Interestingly, you think your feet might be tingling and turning numb. Almost there, so keep going, don’t quit! 16 reps, 17 reps… Take a deep breath, and yes, your calves have never hurt so bad before. 18 reps, 19 reps… The pain is unbearable. Last rep… 20! Rack the weight.

Your calves are cramping and they’re cramping bad. It’s very important to stretch them at this point one at a time and very carefully. If you go too deep on the stretch too quickly, you can actually tear and damage the muscle. So, gently drop into a stretched position and hold for a minimum of 30 seconds straight. Switch legs and repeat. Now immediately go back to the same calf exercise for the next set. This set will be identical to the first (get to 20 reps with that heavy weight that you wanted to quit with on 10 reps), and then you will stretch again. Despite the incredible pump and pain, you will repeat again for a third set of the exact same regimen of 20 heavy reps. Congratulations! You didn’t think you would get more than 8 reps on that last set, but you fought your way all the way up to 20. Even though your calves feel like they’ve never hurt so bad before, you can’t help but smile knowing you just made it through all that. You now have one final set which is optional. If you decide to continue, take about one third of the weight off of the calf machine. Get back in the machine and repeat what you did for all the previous sets, but you must hit 30 reps, not 29- but 30. You will have to fight hard to get a good stretch, a strong contraction in each and every of those 30 reps. When you are done with that, roll out of the machine and shake out your legs. You now need to slowly stretch each calf for a minimum of 60 seconds straight. This serves several purposes. It removes lactic acid build-up in the muscle, which will speed recovery and allow you to be able to still walk tomorrow. It also will stretch the fascia (the sheath of connective tissue surrounding the muscle) allowing the muscle to expand and grow from the intense stimulus you just provided it.

Your calf training session is over. Next time pick an exercise, which trains the other major muscle of your lower legs. If you trained gastrocnemius this session, then next time you will train the soleus muscle and vice versa. Feel free to alternate between different calf exercises and try to keep track of your weights over time. Your goal is to slowly get stronger on each of these exercises as you keep those reps high in order to continue to stimulate calf growth. Each time you train calves, you will train them in the same high rep and high weight manner as above.

If you strictly follow these protocols you should see some significant progress over the next few months. If no progress ensues, you may just be genetically challenged and can always take up golf.

After posting this I also realize that one set program does not necessarily  give everyone the best results. Following the above protocol may yield exceptional gains, modest gains or little gains depending on the individual. So lets explore some variations and in your training try them out if you are not satisfied with your results or if you want to just do something different.

1) Calve raises.. pick a weight you can do for 15 reps.. and do it for 100 in shortest time possible.

2) Do work on your front calves (tibial) on Monday, Do seated work on Wednesday, then standing work on Friday.

3) Try doing calf work on the days you DO NOT do your legs. Consider your squats and leg pressing as an indirect attack on your calves.

4) This may as well be another post on calf work but screw it, this will just be one really long post that is turning into a mish mash of different protocols…………

2 of my favorite ways to hit calves are……

5 second negatives + 5 second holds in the stretched position.

You can literally destroy your calves in one set of these.

Basically you just pick a weight you can usually get 15 reps with when performing them with a normal tempo.

Lower into the stretch position as slow as possible (5 seconds), hold the stretch at the bottom for a 5 second count, then squeeze/contract as hard as you can.   You should fail at around 8-10 reps.

It should take you a good amount of time to complete the entire set, but it’s excruciating.

After completing the set you can either drop set and immediately go again using the same method or rest pause to extend the set.  If your rest pause, aim to hit about half the amount of the reps you did on the first.  So if you got 10 reps, rest 30 seconds and go again…you’ll probably hit 5 or 6 if you’re lucky.

One all out set like this is enough.

Good thing about this method is it allows you to use a decent weight but also increases the time under tension significantly.

3×3 way circuit

Pick a weight you can do 10 reps with using a normal tempo.  Place a block or stack a couple of plates on top of each other next to the machine you’re using to create a platform.

After completing the 10 reps on the machine, immediately follow that up with 10 reps on the block with just body weight.  Do these using the same method as above (5 seconds on the way down, 5 second stretch, explode up)….then finish off the first “round” by performing standing raises without the block from the floor…as many reps as you can until you can’t physically lift your own body-weight anymore.  This usually equates to about 10-12 reps.


10 reps on the machine

10 reps off the block with body weight (slow negatives/hold stretch)

10-12+ reps body weight off the floor (normal pace…just pump them)

That’s the first set done

Rest a minute or so, then go back to the machine.  Reduce the weight by about 25% and follow the same method – 10 reps machine, 10 reps off block, 10-12+ reps off the floor.

Second set done

Reduce the weight by a further 25% and repeat the above process.

3 “rounds” of this and your calves are guaranteed to be well and truly fucked up.

Both the above methods only take maybe 10 minutes.

Even more ideas;

The one tip that’s worked a treat for me when training calves, is before I start my set, tilt my ankles inwards. Then when I do my reps, keep this tilt angle and push up through the ball of the big toe, ensuring the foot doesn’t lean outwards…

I had to drop my weight considerably at first, but I stuck with it and made small progressive increases using this stricter technique, and I’ve seen good results in overall mass gain.

For me man its all high reps with low to no weight (bodyweight). I like to look at it this way and call it bro science or whatever you want but aside from bodybuilders who has the biggest calves? Cyclists….runners… players etc etc. And what are they doing? Working them over and over and over day in and day out with literally no weight other than their bodyweight. Of course these athletes weight train but Im sure you get what im tryin to say.

A bodybuilder named Ben Pakulski has a ridiculous calve workout that im my opinion is the most brutal thing I have ever done for calves. Pick a machine, prefferably one where you are seated. Pick a weight (it will most likely be fairly light) Do 10 reps rest 10 secs, do 20 reps rest 20 secs, 30 reps 30 secs, 40 reps. That is it. Do that 3 times the first week. The second week start at 20 reps and work your way up in the same fashion and the third week start at 30 reps and same thing again. That is some serious shit!

Teriyaki-Glazed Salmon with Stir-Fried Vegetables

Teriyaki-Glazed Salmon with Stir-Fried Vegetables


For Salmon:

2 Tbsp. light teriyaki sauce
¼ C Mirin (or sweet rice wine)
2 Tbsp. rice vinegar
2 Tbsp. scallions (green onions), rinsed and minced
1½ Tbsp. ginger, minced (or 1 tsp. ground)
12 oz. salmon fillets, cut into 4 portions (3 oz. each)

For vegetables:

1 bag (12 oz.) frozen vegetable stir-fry
½ Tbsp. peanut oil or vegetable oil
½ Tbsp. garlic, minced (about 1 clove)
1 Tbsp. ginger, minced (or 1 teaspoon ground)
1 Tbsp. scallions (green onions), rinsed and minced
1 Tbsp. lite soy sauce


1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 7.
2. Preheat oven to 350 ºF.
3. Combine teriyaki sauce, mirin, rice vinegar, scallions, and ginger. Mix well. Pour over salmon, and marinate for 10–15 minutes.
4. Remove salmon from the marinade, and discard unused portion.
5. Place salmon on a baking sheet, and bake for 10–15 minutes or until fish flakes easily with a fork in the thickest part (minimum internal temperature of 145 °F).
6. Meanwhile, heat oil in a large wok or sauté pan. Add garlic, ginger, and scallions, and cook gently but do not brown, about 30 seconds to 1 minute.
7. Add vegetables, and continue to stir fry for 2–3 minutes or until heated through. Add soy sauce.
8. Serve one piece of salmon with 1 cup of vegetables.