Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Positive Bodybuilding Discussion & Talk => Natural Bodybuilding => Topic started by: AVBG on June 21, 2007, 03:22:52 PM
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We're starting a new Q&A thread for Baby_Hercules.
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To begin..
Q. Give us all you training background?
Q. What is your training split?
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To begin..
Q. Give us all you training background?
Q. What is your training split?
Its an honor to have my own thread for people to ask me for advice. I only hope that I am able to answer most of your questions. For the most part I can tell you things that have worked for me or some of my clients in the past.
I began weight training in high school for wrestling. I found myself getting pretty strong rather quickly. Lifting was what we did for fun in my neighborhood growing up. I majored in physical education in college. I attended Alabama State University. College is where I got my first experiences with personal training and competitive bodybuilding. A friend of mine saw a flyer for a natural competition in the gym and said that I should do it. This was during my sophomore year in college. I got with a guy named Ray Adkison who showed me how to diet and train for a show. The name of the show was the ANPPC All-Natural Gulf Coast Night of Champions. It was held in Mobile,AL. I won the overall in the novice division and my class in the open division. Needless to say I was hooked after that. I have been competing since 1995 and have been competing on the national level since 1999. I have placed in the top 5 in three national level NPC events as a natural competitor.
I have been personal training since about 1994. I started as a trade-out trainer for Gold's Gym in Montgomery. I would take beginning members through their introductory workouts when they signed up for a membership at the gym in exchange for a free membership. When I graduated from college in 1998 I took all that I learned in school plus all that I had learned from bodybuilding and began working as a paid personal trainer for World Gym in Montgomery,AL. I have been a health/physical education teacher/coach since 1998. I am now going into my 10th year as a teacher. I am currently teach all the weight training classes and coach wrestling, cross country, and track & field at Jonesboro High in Jonesboro, GA. (Atlanta Suburb)
As for my training split, this is what I've found to be most effective for me:
3 days on 1 day off
Example:
Mon:Quads & Calves
Tues:Chest, Shoulders, & Triceps
Wed:Hams & Calves
Thurs:Rest
Fri:Back, rear delts, Biceps
Sat:Light leg day(quads & calves)
Sun:Chest, Shoulders, Triceps
Mon:Rest and repeat
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How tall are you? & what is your weight?
BTW - excellent physique.
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How tall are you? & what is your weight?
BTW - excellent physique.
Thanks.
I am 5'4" and I compete around 150 pounds. In the offseason I weigh around 170.
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150lbs is pretty big being shredded in a competition for 5'4 for a natural. Do you attribute it to genetics, diet, training or what? Also what kind of diet do you do in the offseason and about what is your bodyfat level when you arnt competing? Very impressive for a natural.
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150lbs is pretty big being shredded in a competition for 5'4 for a natural. Do you attribute it to genetics, diet, training or what? Also what kind of diet do you do in the offseason and about what is your bodyfat level when you arnt competing? Very impressive for a natural.
I have been at it for a while. I started out competing as a 132 pound bantam. In the 12 years that I have been competing through hard work and very few layoffs, I have put on 20 pounds of muscle. I would say its a combination of genetics and years of training. I would say my bodytype is ecto-mesomorph.
Offseason I pretty much eat whatever I want. I just make sure though to keep my protein intake to at least 1 gram per pound of bodyweight, my sugar intake moderate, and my saturated fats low. I don't get too fat in the offseason. My bodyfat has never gotten higher than 10%.
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A question that I get asked quite often is what did I do to develop my triceps.
I would have to say that the exercises that I did for chest and shoulders laid the foundation for my triceps development. When I first started working out my workouts primarily consisted of bench presses, inclines, dips, push ups, and military presses. Since I only had free weights at home and no machines this is pretty much what I was limited to. When my dad started taking me to the gym to workout with him is when I started including triceps exercises like pressdowns, kickbacks, and other isolation movements in my workouts. Taking chest and shoulder exercises through their full range of motion not only stimulates the primary muscles, but also heavily stresses the triceps. Its common practice nowadays to not take these exercises through their entire range so as to emphasize the target muscle, but I don't totally agree with that. The human body was designed for each of its muscle groups to function as a unit, not as single muscles in isolation. So as a beginner thats how I believe you should train. Leave the partial reps for when you become more advanced.
(http://www.thebiguniverse.com/babyhercules/IMG_4299.jpg)
(http://www.thebiguniverse.com/babyhercules/mm8.jpg)
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i've already complimented herc few times,has very good lines,and clean lol muscularture ,it's balanced and he looks bigger than he is,ur back is very seperated and has that jagged muscle look to it,i was suprised at your body part breakdown,and how many days per wk u train consecutive.you probably know your body well and the term "overtraining" isn't going to affect you.everbody's body is different,how many sets are u running on bigger body part's,and then smaller groups?
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i've already complimented herc few times,has very good lines,and clean lol muscularture ,it's balanced and he looks bigger than he is,ur back is very seperated and has that jagged muscle look to it,i was suprised at your body part breakdown,and how many days per wk u train consecutive.you probably know your body well and the term "overtraining" isn't going to affect you.everbody's body is different,how many sets are u running on bigger body part's,and then smaller groups?
On large muscle groups like back, legs, and chest I'll do 4-5 sets of 4 exercises.
On smaller muscle groups like biceps, triceps, etc. I'll do 3-4 sets of 2-3 exercises.
As for my training split if I feel like I'm overtraining I'll go 3 days on 2 days off, or 4 days on 3 days off to include more rest time.
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Hey B.H, you're doing a good job with the thread!
Let me know something, you've trained some people over the years.. What type of cardio protocol do you recommend for a "slower metabolism"? HIT? or long/consistant? heart rate?
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Hey B.H, you're doing a good job with the thread!
Let me know something, you've trained some people over the years.. What type of cardio protocol do you recommend for a "slower metabolism"? HIT? or long/consistant? heart rate?
As long as they're progressing consistently I'll keep them doing 30-45 minutes at 75% THR. If they aren't progressing I'll mix it up to keep the body guessing. For example we'll go 65% THR for an hour one day and then 85% THR for 20 minutes the next. Never let the body get used to one type of cardio or one intensity level for too long.
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As for my training split, this is what I've found to be most effective for me:
3 days on 1 day off
Example:
Mon:Quads & Calves
Tues:Chest, Shoulders, & Triceps
Wed:Hams & Calves
Thurs:Rest
Fri:Back, rear delts, Biceps
Sat:Light leg day(quads & calves)
Sun:Chest, Shoulders, Triceps
Mon:Rest and repeat
Why do you only hit back and hams once and every thing else twice?
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My back is ahead of everything else. I am trying to bring up my chest and quads. As for my hams they usually get hit indirectly on back day with deadlifts, and on quad day with lunges and squats.
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It's great to see that you have your own Q&A section. I think you have a knowledge to offer. Do you do cardio year-round? If so, do you increase it once you start prepping for a contest?
Interestingly, you and I are roughly the same size on paper. Yet you appear considerably larger than me. I'm kicking around the idea of doing the GA masters next year. I've won every category (as a lightweight) in GA, except the masters. It's going to be nice picking your brain for ideas. :)
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It's great to see that you have your own Q&A section. I think you have a knowledge to offer. Do you do cardio year-round? If so, do you increase it once you start prepping for a contest?
Interestingly, you and I are roughly the same size on paper. Yet you appear considerably larger than me. I'm kicking around the idea of doing the GA masters next year. I've won every category (as a lightweight) in GA, except the masters. It's going to be nice picking your brain for ideas. :)
Thanks for visiting my q&a section, and also for your compliments. I have had the benefit of picking the brains of some pretty knowledgeable people over the years such as IFBB Pro Vickie Gates, my original trainer Ray Adkison,IFBB Pro Tricky Jackson, IFBB Pro Jimmy Canyon, IFBB Pro Jonathan Rowe, GA NPC Chairman Ty "Ropeman" Felder, and IFBB Pro Willie Stallings. I have taken from each of these very knowledgeable people what I can apply to my own physique and used it to develop my own training philosophy.
As for your question on cardio I don't do cardio in the offseason. I do however do it during precontest training. I'll start with 20-30 minutes a day at about 12 weeks out and gradually increase it to 60-90 minutes a day. I wish you the best of luck in your training for the Georgia. Let me know if you have any questions about anything. Where do you train?
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Great physique and great thread!!
What type of cardio do you do pre-contest?
Thanks! :)
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Baby H,
1) How often do others try to demean your accomplishments by attributing your physique to the use of steroids?
2) In terms of the size that can be achieved without drugs, what do you think is the limit?
3) Do you think any of the following achieved their success without drugs (just your yes/no opinion):
a) Mike "The Natural" Ashley 5'7 225
b) Yohnnie "Mr. Universe" Shambourger 5'7 180
c) Michael "The Rocket" Lockett 5'9 230
Nice to have u here.
Edly
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Great physique and great thread!!
What type of cardio do you do pre-contest?
Thanks! :)
Thanks.
I mix it up. I'll do either, treadmill, eliptical, stair climber, or upright bike. I always try to stay around 75% THR or slightly higher. On my lazy days I'll do the recumbent bike. You have to keep your body guessing when it comes to cardio. Plus it just gets boring doing the same machine everyday for an hour to an hour and a half.
I hope I answered your question and thanks for posting on my thread. PM me with any questions.
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Baby H,
1) How often do others try to demean your accomplishments by attributing your physique to the use of steroids?
2) In terms of the size that can be achieved without drugs, what do you think is the limit?
3) Do you think any of the following achieved their success without drugs (just your yes/no opinion):
a) Mike "The Natural" Ashley 5'7 225
b) Yohnnie "Mr. Universe" Shambourger 5'7 180
c) Michael "The Rocket" Lockett 5'9 230
Nice to have u here.
Edly
1)Of the people who've asked me do I use steroids, I'll assume most are just asking out of curiosity and not with any demeaning intent. For example, I teach high school kids. Most of what they know about steroids comes from the 6:00 news. They see my physique and wonder if I take them too. If they still don't believe me I just take it as a compliment.
2)I honestly don't know if there is a limit on the size of a natural bodybuilder. When it comes to genetics you have extremes at both ends of the spectrum. I know guys from my high school weightlifting class who were pretty big and strong naturally. If you wanted to get your name on the top 10 bench press wall, you had to bench at least 300. None of the guys I went to school with could afford steroids, or supplements for that matter. Their diets were bad. It was all genetics and hard work. My wrestling team looked like they all could have stepped on a teenage bodybuilding stage and done well.
3)Mike Ashely - Yes
Yohnnie Shambourger - Yes
Mike Lockett - Who knows? I'd like to believe he is.
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Do you do any strength training? Or do you mostly stick to training with moderate weight and getting a pump?
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Do you do any strength training? Or do you mostly stick to training with moderate weight and getting a pump?
I train mostly in the 8-12 rep range going as heavy as I can for that number of repetitions. I plan to start doing some training in powerlifting after my competitions this summer to add some density to my physique. I am supposed to be working with world champion powerlifter Krista Ford. She trains at my gym. This woman is the real deal. Her squat and deadlift are in the 500's. She benches about 270. Thats tremendously strong for a woman, or the average man for that matter. Krista was also on the Olympic Bobsled team. I hope to learn a lot from her.
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Thanks.
I mix it up. I'll do either, treadmill, eliptical, stair climber, or upright bike. I always try to stay around 75% THR or slightly higher. On my lazy days I'll do the recumbent bike. You have to keep your body guessing when it comes to cardio. Plus it just gets boring doing the same machine everyday for an hour to an hour and a half.
I hope I answered your question and thanks for posting on my thread. PM me with any questions.
Hey there Baby_Hercules, fantastic physique mate. How do you feel about cardio on an empty stomach in the morning. I'm thinking about doing some light stuff in the mornings while i watch the breakfast tv at home ;D.
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Hey there Baby_Hercules, fantastic physique mate. How do you feel about cardio on an empty stomach in the morning. I'm thinking about doing some light stuff in the mornings while i watch the breakfast tv at home ;D.
I think its an excellent strategy when trying to lean out. I'm doing myself as a matter of fact. You are better able to burn fat for energy when you're on an empty stomach. If you don't want to do cardio on a completely empty stomach you can take in a little protein before hand.
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Thanks for the reply. I'm going to give it a go first thing in the mornings and see how it goes. I normally have a shake as soon as i get up followed by some eggs etc, but i'll try on an empty stomach first and add a quick shake if i feel i need it 8) Cheers mate :D.
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Oh btw mate have you got any back/double bi shots and an abs/thigh for us too see, you back detail from what i can see looks amazing :).
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Oh btw mate have you got any back/double bi shots and an abs/thigh for us too see, you back detail from what i can see looks amazing :).
Here are a couple of shots.
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As for your question on cardio I don't do cardio in the offseason. I do however do it during precontest training. I'll start with 20-30 minutes a day at about 12 weeks out and gradually increase it to 60-90 minutes a day. I wish you the best of luck in your training for the Georgia. Let me know if you have any questions about anything. Where do you train?
I'm not currently living in Georgia. After I retired for the Army, my wife and I decided to stay in Germany. I own a house in Georgia, and that's why Doc allows me to compete in GA.
Your back and abs shots are incredible! You mentioned earlier that it's good to mix up the machines for cardio. It that just because of boredom, or are there some physical benefits. I not only use the same equipment, but I always want the "very same" machine each time.
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Here are a couple of shots.
damn, you're ripped. Do you use anything like ECA to get into that condition, or do you do it with just diet and cardio?
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I'm not currently living in Georgia. After I retired for the Army, my wife and I decided to stay in Germany. I own a house in Georgia, and that's why Doc allows me to compete in GA.
Your back and abs shots are incredible! You mentioned earlier that it's good to mix up the machines for cardio. It that just because of boredom, or are there some physical benefits. I not only use the same equipment, but I always want the "very same" machine each time.
Its partly to prevent boredom as well as keeping your body from getting used to the same old stimulus day after day.
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damn, you're ripped. Do you use anything like ECA to get into that condition, or do you do it with just diet and cardio?
Thanks for the compliment. Its all diet and cardio these days. I used to take stuff like ripped fuel and xenadrine back in the day. They make me lightheaded and dizzy so I don't really take stuff like that anymore. I've got some samples of cytolean by Gaspari that I take every now and then for energy. I don't like the feeling I get from thermogenics.
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Here are a couple of shots.
Damn, you've got a very nicely shaped/put together back. I like the way your lats insert; gives a real nice asthetic/detailed look to your back double biceps.
Good luck to you at the TU... 11 days to go!
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Damn, you've got a very nicely shaped/put together back. I like the way your lats insert; gives a real nice asthetic/detailed look to your back double biceps.
Good luck to you at the TU... 11 days to go!
Thanks man I really appreciate the compliment. I worked hard to bring more detail to my back this year.
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Baby Herc,
What's you opinion of "mixing it up" with protocals like Power/Rep Range/Shock, or similar systems which vary excercises, reps, and tempo?
I like to mix it up a bit, but too much of it feels chaotic and makes it difficult for me to gauge progress. Have you found a good balance that gives you the best of both worlds?
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Baby Herc,
What's you opinion of "mixing it up" with protocals like Power/Rep Range/Shock, or similar systems which vary excercises, reps, and tempo?
I like to mix it up a bit, but too much of it feels chaotic and makes it difficult for me to gauge progress. Have you found a good balance that gives you the best of both worlds?
In terms of mixing it up, I rotate different exercises in and out of my routine to hit the muscle from all different angles. Thats about as far as it goes for me. For example, on back day this week I may do all over head movements like chinups, pulldowns, pullovers, hammer strength high lat row etc. Then the next week I'll go with all rowing movements such as seated cable row, bent over barbell rows, dumbbell rows, and T-Bar rows. The basic format of my workouts is always pretty much the same. (8-12 rep range, 4-5 exercises on large muscle groups, 2-3 exercises on smaller muscle groups, occasional shocking techniques like negatives and drop sets.)
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Sweet, thanks Herc. 8)
Best of luck in your upcoming show!
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Here's a few shots from prejudging last night. Not sure how I'm going to place. I didn't get a first callout. there were three guys called out first and the rest of us were called out in the second callout. I felt I brought a good package to the stage. We'll se what the judges thought tonight
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Very tough group there Baby_Hercules, i think you have the best side chest there form that shot though! Good luck mate, top 3 for sure I'd say :)!!!
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I felt I brought a good package to the stage. We'll se what the judges thought tonight
Congratulations on that but I don't think it's part of the judging criteria.
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Very tough group there Baby_Hercules, i think you have the best side chest there form that shot though! Good luck mate, top 3 for sure I'd say :)!!!
Thanks for the compliment. I ended up in 7th place.
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Bro u had a pretty tough class there, a lot of quality physiques, but u looked great. Just looked like the other guys out muscled u.
Good luck in the future
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Thanks for the compliment. I ended up in 7th place.
judging from the pics and some of the names their were some really good veterans from past nationals and seasoned bbers,and u should be proud you belonged up there,and looked polished and the best u could be .some had more mature musculature and looked bigger than there weight class indicated,you'll be back my man...
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Bro u had a pretty tough class there, a lot of quality physiques, but u looked great. Just looked like the other guys out muscled u.
Good luck in the future
judging from the pics and some of the names their were some really good veterans from past nationals and seasoned bbers,and u should be proud you belonged up there,and looked polished and the best u could be .some had more mature musculature and looked bigger than there weight class indicated,you'll be back my man...
I appreciate all you guys for your encouragement and compliments. All I can hope to do is improve a little with each competition. I think this was my best to date even though I didn't make the cut. The show overall was very tough. There weren't as many competitors as with the other national shows, but the quality of all the competitors was outstanding.
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I appreciate all you guys for your encouragement and compliments. All I can hope to do is improve a little with each competition. I think this was my best to date even though I didn't make the cut. The show overall was very tough. There weren't as many competitors as with the other national shows, but the quality of all the competitors was outstanding.
think about aside from usa's,nationals.north americas,this is a pro qualifier of course it's tough,this show should never be underestimated,like i said u belonged there,and i'd say 5th place was possible,you look great kid....
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Today is the final day before I make an attempt at a natural pro card. I will be competing on tommorow at the SNBF Southern Open. I should be a little sharper this weekend than at the TU. I was posing last night and everything is coming into focus. I just hope it all falls into place on tommorow. As of right now I'm ready. Wish me luck.
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Today is the final day before I make an attempt at a natural pro card. I will be competing on tommorow at the SNBF Southern Open. I should be a little sharper this weekend than at the TU. I was posing last night and everything is coming into focus. I just hope it all falls into place on tommorow. As of right now I'm ready. Wish me luck.
If you're at your best, I don't see why you wouldn't get one
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Today is the final day before I make an attempt at a natural pro card. I will be competing on tommorow at the SNBF Southern Open. I should be a little sharper this weekend than at the TU. I was posing last night and everything is coming into focus. I just hope it all falls into place on tommorow. As of right now I'm ready. Wish me luck.
go get em....
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Best of luck, Gene.
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I got 2nd place last night. I nailed my conditioning but just didn't have the size to take my height class. Here is my posing routine. The video isn't the sharpest. It was taken with a digital camera.
http://www.youtube.com/watch?v=_AET5YAKYW0 (http://www.youtube.com/watch?v=_AET5YAKYW0)
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good posing ,nice transitions,look good...
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I'm impressed with how thick your back looks, only criticism I would have would be wider lats, impressive for 150# though.
Do you do any direct forearm work?
IMO, forearms and calves help complete a physique, it's the details ya know?
Awesome job getting 2nd, still very good, keep it up.
don't know if it's been asked but how old are you?
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you looked great in the shows, the guy to your left in the pre judging was the only one i really thought outdid you from that group, tough class though. you have an amazing back, i't the hardest thing for me to grow. you got any advice for that? most everything on me is growing alot besides my back and calves, i've tried alot of different things for calves and i'm starint to see an improvement, but i dont feel like i've made any progress on my back while every other part of me is getting bigger.
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Thanks for the compliments. For back I typically do 4-6 sets of 4-5 exercises. This is one of the routines I use.
Deadlifts: 6 sets of 5-15(pyramided)
Pullups: 6 sets(2X10 Underhand, 2X10 Palms Facing, 2X10 Overhand widegrip)
Bent rows: 4-5 sets of 8-12
Hammer strength High Row 4 sets of 8-12
Hammer strength seated row 4 sets of 8-12
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Wow, that's a lot of sets for Back Herc! Do you rest much in between sets? Being that you hit bis in the same workout, you must either train fast...or be in the gym for hours!!LOL
Keep up the great work!
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Wow, that's a lot of sets for Back Herc! Do you rest much in between sets? Being that you hit bis in the same workout, you must either train fast...or be in the gym for hours!!LOL
Keep up the great work!
I'll rest 30-60 seconds between sets. I'll only do 3 sets of 3 exercises on biceps if I train them on back day.
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awesome posing routine.
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Thanks for the compliment.
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Baby Herc,
do you think anyone can achieve your level of physique naturally, or are you genetically gifted?
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Genetics can be a limiting factor in a person's development, but I don't think my physique is unatainable at all. I'm a hard gainer. I think I represent the average person. I've always had a tough time putting on mass. My devlopment has come with time. I have gone from 125 lbs in high school to my current offseason weight of 160-175 lbs.
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Genetics can be a limiting factor in a person's development, but I don't think my physique is unatainable at all. I'm a hard gainer. I think I represent the average person. I've always had a tough time putting on mass. My devlopment has come with time. I have gone from 125 lbs in high school to my current offseason weight of 160-175 lbs.
Bullshit; I have good genetics, particularly for muscle definition....
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Bullshit; I have good genetics, particularly for muscle definition....
What are you saying is bullshit?
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u said that u didnt have enough size to win your class, what are you gonna do to change that. im similar to you im also short 5-3 normally i would bulk back up to 180 after competing and i compete at 150 i was thinking of staying leaner and staying between 160-165. are u gonna try and add more wieght for next contest?
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u said that u didnt have enough size to win your class, what are you gonna do to change that. im similar to you im also short 5-3 normally i would bulk back up to 180 after competing and i compete at 150 i was thinking of staying leaner and staying between 160-165. are u gonna try and add more wieght for next contest?
I'm up in the air about whether to try and add more size or just try to stay where I am and come in harder. I managed to cut to bantam at my last show. I think I can do more damage at that weight if I come in shredded.
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what wieght is bantam in the npc in the inbf it starts at 150 and under. i here ya competed at 148.7 at my last show and i get brief moments where im like i should bulk back to 180 then i realize it probally wouldnt be productive. yea im gonna follow what u said only only go up to 165 and try to come in harder at 150. u taking time off now from competing?
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what wieght is bantam in the npc in the inbf it starts at 150 and under. i here ya competed at 148.7 at my last show and i get brief moments where im like i should bulk back to 180 then i realize it probally wouldnt be productive. yea im gonna follow what u said only only go up to 165 and try to come in harder at 150. u taking time off now from competing?
Bantam is 143.25 in the NPC. I normally compete between 149 and 153, but this year I wanted to come in absolutely shredded so I pushed down to 143. My offseason weight is usually between 160 and 175. I plan on doing the Jr Nationals in 2008. I'll keep doing that show until I win my class then step up and do the Nationals. Good luck to you in your shows.
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Looks like its that time again. I'm looking forward to the competitive season this year. First on the agenda is the Jr. USA. This will be my 3rd time doing this show. I've placed 3rd and 4th in those attempts. Its my goal to get my first national level win at the Jr. USA. If i'm successful, I'll go on to do the Nationals in November. My contest prep will begin in a few weeks. Wish me luck.
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Hey good luck mate, i think you looked great last time out and cant wait to see how you go this time :)!
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Thanks man, once I go into contest mode I'll start posting my progress stats and pics.
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Yeah good stuff, its amazing to see how much you have improved over the last few years, keep it up mate :)!!!
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good luck dude, keep us updated! 8)
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Any new pics Baby Herc?
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Any new pics Baby Herc?
I haven't taken any new pics since my last shows. Here are a few from the last photo shoot I did in August.
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dude whats the best way 2 work out chest?
dumbells? bench? what?
how did u get started?
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dude whats the best way 2 work out chest?
dumbells? bench? what?
how did u get started?
Variety is the key for a large muscle group such as chest. You have to hit the muscle from all different angles. I don't prefer to exclusively use free-weights over machines or vice versa. Since my upper chest is one of my weaknesses I'll usually start my workout with some variation of inclines to give that area priority. I'll then go to flat bench or Hammer Strength bench press. I'll finish up with weighted dips or the Hammer strength decline machine. When contest training I'll throw in some flyes or cable crossovers to bring out detail.
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Hi Baby_Hercules.
I am 47 years old. I work long days so I only have 3 days a week to train. Mon-wed-fri. How would you advice me to train to gain mass on so few days. I have lifted very heavy for many years so my knees and shoulders are beginning to ache. Any advice?
Thank you?
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Hi Baby_Hercules.
I am 47 years old. I work long days so I only have 3 days a week to train. Mon-wed-fri. How would you advice me to train to gain mass on so few days. I have lifted very heavy for many years so my knees and shoulders are beginning to ache. Any advice?
Thank you?
If you are natural, you shouldn't be training more than 3 days a week anyway...if you are natural...
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Yes I am natural. Have never used anything.
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You are very correct about training days a week. I always overtrain if I up my training to 4 days or 5 days a week.
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You are very correct about training days a week. I always overtrain if I up my training to 4 days or 5 days a week.
If you know the answer, then why bother asking?!
2 to 3 times a week, large compound exercises....there you go...
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Well I was in fact asking Baby_Hercules what he reccomends.
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Well, no answear here.
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Well, no answear here.
he retired..... :o
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Hi Baby_Hercules.
I am 47 years old. I work long days so I only have 3 days a week to train. Mon-wed-fri. How would you advice me to train to gain mass on so few days. I have lifted very heavy for many years so my knees and shoulders are beginning to ache. Any advice?
Thank you?
Personally I train 5 times a week. If you are having joint aches you should back off the weight a little and employ supersets, tri-sets, giant sets, etc... to stimulate the muscle. Lee Haney used to always say stimulate, don't anihilate. I find that this method of training spares the joints and gives you pumps and muscle growth you wouldn't believe. You also will spend less time in the gym. My split is as follows:
Monday:Chest/Bi's/Tri's/Calves
Tuesday:Legs
Wednesday:Back/Delts/Traps
Thursday:Chest/Bi's/Tri's/Abs
Friday:Legs/Calves
My whole workout is an hour or less.
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1)Of the people who've asked me do I use steroids, I'll assume most are just asking out of curiosity and not with any demeaning intent. For example, I teach high school kids. Most of what they know about steroids comes from the 6:00 news. They see my physique and wonder if I take them too. If they still don't believe me I just take it as a compliment.
2)I honestly don't know if there is a limit on the size of a natural bodybuilder. When it comes to genetics you have extremes at both ends of the spectrum. I know guys from my high school weightlifting class who were pretty big and strong naturally. If you wanted to get your name on the top 10 bench press wall, you had to bench at least 300. None of the guys I went to school with could afford steroids, or supplements for that matter. Their diets were bad. It was all genetics and hard work. My wrestling team looked like they all could have stepped on a teenage bodybuilding stage and done well.
3)Mike Ashely - Yes
Yohnnie Shambourger - Yes
Mike Lockett - Who knows? I'd like to believe he is.
Herc, I am also a high school teacher ( chemistry and physics) in the ATL area.
I judge in NPC shows in the area, so I can't compliment you too much or some might think I have bias for you, should you win a show around here that I judge hehehe.
I was getting a bit bummed out on the overall scene due to the EXTREME drug use I see in many of the hardcore guys.
I stumbled about your thread , her at getbig and find it breath of fresh air, to say the least.
Guys like you prove, that a bodybuilding can build a great physique WITHOUT a boatload of drugs.
I also like the fact that you have a good education and a sound , stable career.
Are you doing the Team U again this yr?
Howard
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Personally I train 5 times a week. If you are having joint aches you should back off the weight a little and employ supersets, tri-sets, giant sets, etc... to stimulate the muscle. Lee Haney used to always say stimulate, don't anihilate. I find that this method of training spares the joints and gives you pumps and muscle growth you wouldn't believe. You also will spend less time in the gym. My split is as follows:
Monday:Chest/Bi's/Tri's/Calves
Tuesday:Legs
Wednesday:Back/Delts/Traps
Thursday:Chest/Bi's/Tri's/Abs
Friday:Legs/Calves
My whole workout is an hour or less.
Thank you very much for your help. 8)
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Herc, I am also a high school teacher ( chemistry and physics) in the ATL area.
I judge in NPC shows in the area, so I can't compliment you too much or some might think I have bias for you, should you win a show around here that I judge hehehe.
I was getting a bit bummed out on the overall scene due to the EXTREME drug use I see in many of the hardcore guys.
I stumbled about your thread , her at getbig and find it breath of fresh air, to say the least.
Guys like you prove, that a bodybuilding can build a great physique WITHOUT a boatload of drugs.
I also like the fact that you have a good education and a sound , stable career.
Are you doing the Team U again this yr?
Howard
Thanks for your compliments. I am doing the Jr USA this year instead of the Team Universe. I would like to use this show to gauge what improvements need to be made before thinking about doing Nationals in November.
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Thank you very much for your help. 8)
You're welcome. Sorry about being slow to respond. I'm in training for a show and haven't checked this thread lately.
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You're welcome. Sorry about being slow to respond. I'm in training for a show and haven't checked this thread lately.
No harm done. I wish you very much luck in your competition :)
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Thanks for your compliments. I am doing the Jr USA this year instead of the Team Universe. I would like to use this show to gauge what improvements need to be made before thinking about doing Nationals in November.
Smart move doing the Jrs if you are thinking of the nationals which are in our backyard of ATL this November .
Good luck, Howard
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Hey guys thanks for the support you've given me in this thread. Well today is the day that I depart for South Carolina for the Jr USA. I anticipate being 7-11 pounds heavier this year with better conditioning than last year. This is all thanks to my trainer and gym owner IFBB Pro Jonathan "Jay" Rowe. The intensity of my workouts is insane, and its really paid off. for so long I've trained alone and haven't really been able to push beyond my perceived limits. Now that I train with him and my training partners I have taken my physique to another level. There are now several other pros whom I have exposure to at my gym which is a great motivator. Roc Shabazz is Jay's training partner. I get to talk to Leo Ingram just about everyday. We have a couple of female pros as well, Carmella Cureton and Kim Buck. I'm surrounded by great people, so I have all the motivation anyone can have in one place. I'm making this my year to make a run at the Nationals.
Baby Herc
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Baby_hercules. Let us know how you do at the Jr. USA. 8)
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Will keep you posted.
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Hey guys thanks for the support you've given me in this thread. Well today is the day that I depart for South Carolina for the Jr USA. I anticipate being 7-11 pounds heavier this year with better conditioning than last year. This is all thanks to my trainer and gym owner IFBB Pro Jonathan "Jay" Rowe. The intensity of my workouts is insane, and its really paid off. for so long I've trained alone and haven't really been able to push beyond my perceived limits. Now that I train with him and my training partners I have taken my physique to another level. There are now several other pros whom I have exposure to at my gym which is a great motivator. Roc Shabazz is Jay's training partner. I get to talk to Leo Ingram just about everyday. We have a couple of female pros as well, Carmella Cureton and Kim Buck. I'm surrounded by great people, so I have all the motivation anyone can have in one place. I'm making this my year to make a run at the Nationals.
Baby Herc
I will be at the night show finals, I will be cheering for you herc.
Howard
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I will be at the night show finals, I will be cheering for you herc.
Howard
Thanks man, I'll see you there.
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Just got back today. I placed 2nd. Here are a few pics from prejudging from MD's website.
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More pics
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Just dug a couple of old pics from the early days. I've come a long way since then lol.
The first pic was in 1996 and the other two are from 1997.
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Very nice seperation in the quads bro, awesome conditioning!
It was pretty close, the guy had u in back thickness, hamstrings and arms. But u probably have that figured out already.
Good stuff! 8)
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Compared to your early pics posted above, your chest looks less full and striated at the recnet jr USA than it does above. Overall you have a nice flow and line to your physique, but to be honest you looked a little flat and not as full as you could be.
Good luck,, and do the nationals !
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OK herc here it goes,u looked good kid nice lines,ur clean should be proud of that accomplishment to be national level, and place.yeah a bit flat but shape carried well,guy that won was fuller and thicker due to using he had a bit of gyno,he a harder to all due to what he used.but you are the best u can be clean,at the end of the day what else can you ask for?
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I felt good about how I looked. My competitor came in thicker. I know I have to come in with more size. I put on 7 pounds of muscle since my last show. I can put on another 3-4 between now and the Nationals. With the changes I've made in my training and diet its going to be a different story come November.
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Did you peak at the Mr. Getbig?
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Hey Herc, great thread man. Enjoying learning from your posts. I was wondering, i train 5 times p/w at the mo.
Mon: Chest
Tues: Back
Wed: Shoulders
Thurs: Legs
Fri: Arms.
I include abs couple of times and do cardio 30min-1hr everytime. I follow a clean diet but am only now counting everything. I'm 5'6 and 154pounds. Low body fat but still want more ripped and more lean muscle size. Do you think im doing weights too much and cardio? Keep same or decrease anything? Less weights, same cardio etc. Increase/ decrease calories. I dunno. Any tips on that and diet would help so much mate! Thanks heaps!
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If your goal is to build muscle, you should be doing cardio no more than 20-30 minutes 3 times a week. Everything else sounds good.
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Whats happening BHerc? Competing in the nationals?
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Whats happening BHerc? Competing in the nationals?
Yeah man, I'm 5 weeks out. I'm trying the keto diet this time around. I'm holding on to a lot more muscle this time around. Just hoping for a top 5 finish.
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Yeah man, I'm 5 weeks out. I'm trying the keto diet this time around. I'm holding on to a lot more muscle this time around. Just hoping for a top 5 finish.
got some updated pics?
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Looking good...hows training & diet? still posting here? I rarely post in these sections but this caught my attention.