MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A

[AVBG]

Hey guys . I've been on these Boards as a guest for a while now and thought it was about time to get into the action so to speak .

 I have to say that some of the tips that JROD has posted here  have helped me quite a bit and answered a number of questions that have been nagging me for a while. It's great to hear from someone that is down to earth and happy to share what he has learnt with others. Keep it up mate, all your advice and knowledge is much appreciated  .

Great #1 post. 

[jrod]

Hey guys . I've been on these Boards as a guest for a while now and thought it was about time to get into the action so to speak .

 I have to say that some of the tips that JROD has posted here  have helped me quite a bit and answered a number of questions that have been nagging me for a while. It's great to hear from someone that is down to earth and happy to share what he has learnt with others. Keep it up mate, all your advice and knowledge is much appreciated  .

Thanks, Honour.  I'm happy to help. 

[jrod]

Hey Jrod,

What do you do for chest training?  Days per week, exercises, sets, ect.

Thanks!

I train chest once per week and do a total of 6-7 sets in a 4-6 rep range.  I choose from the following exercises:
Barbell bench press
incline barbell/dumbbell press
decline barbell press
Dips
and sometimes the Hammer Strength plate loaded machines (decline and incline).

[BIG ACH]

Jeff,

Reading your posts have been an absolute pleasure.  You are truly an inspiration to all natural and non-naturabl bodybuilders.  You definitely take bodybuilding very seriously, but also seem to be keeping it very well balanced with the rest of your life (studies, social life, etc). Which I am quite impressed by.

I've learned a lot from your posts and believe me I'm preparing a whole bunch of questions to send your way very soon.

What are your plans for the future in regards to competition as well as other aspects in your life?

Keep up the great work big guy.

Ahmed

[jrod]

Jeff,

Reading your posts have been an absolute pleasure.  You are truly an inspiration to all natural and non-naturabl bodybuilders.  You definitely take bodybuilding very seriously, but also seem to be keeping it very well balanced with the rest of your life (studies, social life, etc). Which I am quite impressed by.

I've learned a lot from your posts and believe me I'm preparing a whole bunch of questions to send your way very soon.

What are your plans for the future in regards to competition as well as other aspects in your life?

Keep up the great work big guy.

Ahmed

Thank you for the compliments, and I'm glad you've enjoyed my posts, Ahmed. 

Outside of bodybuilding, my focus right now is on graduating from college (I am getting a BS in Math from the University of California in a month).  As for bodybuilding, I am currently preparing for the 2007 Team Universe (6 1/2 weeks out).

As for your questions, bring them on. 

[jrod]

Jrod,

Can you keep us updated with some progress pics as you prepare for your competition?

Thx.

Here's a picture that was taken today, 6 weeks out.

[Honour]

Darn JROD your shoulders look like they are full and round mate, lookin good !

[pobrecito]

Incredible...put many drug users to shame.

[AVBG]

  that's unreal.

[Petrucci]

just awesome!!!

[Tapeworm]

Crazy teardrops J. 

Do you squat heavy, 4-6 range Max-OT style?  If so, any knee trouble?  How many sets to warm up?

[jrod]

Crazy teardrops J. 

Do you squat heavy, 4-6 range Max-OT style?  If so, any knee trouble?  How many sets to warm up?

Yes, I squat (and do other quad exercises) in a 4-6 rep range.  I have had sore knees before, but I just try to be careful by avoiding exercises that hurt and training around (not through) the problem.  If squats are bothering my knee/s, I would either change my foot positioning or do a different exercise until the problem goes away. 

As for warm-ups, I do about 4 before actually doing a real, working set. 

[hardkor]

jrod,

what brand and what type of protein powder do you use?  do you use different kinds for yor workout drinks than from your meals with the oatmeal?

thanks!

[alexxx]

Hey J what do you do for shoulders?

Thanks.

[jrod]

jrod,

what brand and what type of protein powder do you use?  do you use different kinds for yor workout drinks than from your meals with the oatmeal?

thanks!

Offseason:  around workout time i use Bioplex's Pure WPI (I used to use ASTs VP2, but found a good deal on the bioplex).  On non workout times (EG with my oatmeal) I use Optimum Nutrition's 100% whey.

Pre Contest:  Now that I am being really concious of calories, I use Bioplex's Pure WPI for everything since it has 0 Fat and 0 carbs. 

[jrod]

Hey J what do you do for shoulders?

Thanks.

Mostly presses.  Here are the exercises I choose from:  Standing or seated barbell presses, seated dumbell presses, side laterals, and the plate loaded hammer strength shoulder press.  I do 5-6 sets total (after warming up) all in a 4-6 rep range. 

[natural al]

What is the Glycemic Index (GI) of waxy maize? 

hey JRod, great thread.

so I'm thinking by this comment that you pay close atttention to the GI when structuring a diet, it this a correct assumption?

Thanks

[jrod]

hey JRod, great thread.

so I'm thinking by this comment that you pay close atttention to the GI when structuring a diet, it this a correct assumption?

Thanks

Thanks, and yes, that is correct.  I consume high GI carbs for breakfast and around the workout, and low GI carbs the rest of the time.

Here is a site with a good database of the GI of different  foods:  http://www.glycemicindex.com/

Click on "GI Database" on the left to find specific foods. 

[natural al]

Thanks, and yes, that is correct.  I consume high GI carbs for breakfast and around the workout, and low GI carbs the rest of the time.

Here is a site with a good database of the GI of different  foods:  http://www.glycemicindex.com/

Click on "GI Database" on the left to find specific foods. 

have you ever read "macrobolic nutrition" by gerard dente?  He owns the MHP supplement company but put out this book which does eventually push his supps but otherwise I think it's a pretty good guide to how to eat low GI carbs.....

[Honour]

I do 5-6 sets total (after warming up) all in a 4-6 rep range. 

4-6 reps, when you say that mate do you mean that you do 5-6 sets of the same exercise of about 4-6 reps? Just curious as i may give it a go, i normally sit around the 3 sets of 8-12 range. Cheers .

[jrod]

have you ever read "macrobolic nutrition" by gerard dente?  He owns the MHP supplement company but put out this book which does eventually push his supps but otherwise I think it's a pretty good guide to how to eat low GI carbs.....

No, never read it, but I'll take a look at it if I happen to see it at Borders; thanks.

[jrod]

4-6 reps, when you say that mate do you mean that you do 5-6 sets of the same exercise of about 4-6 reps? Just curious as i may give it a go, i normally sit around the 3 sets of 8-12 range. Cheers .

No, I mean 5-6 total sets for shoulders (whether it be 2 exercises for 3 sets each, 3 exercises for 2 sets each, etc.), and each set is done in the 4-6 rep range. 

For example, 2 sets of seated barbell presses (4-6 reps/set); 2 sets of seated dumbell presses (4-6 reps/set); 2 sets of side laterals (4-6 reps). 

[Honour]

No, I mean 5-6 total sets for shoulders (whether it be 2 exercises for 3 sets each, 3 exercises for 2 sets each, etc.), and each set is done in the 4-6 rep range. 

For example, 2 sets of seated barbell presses (4-6 reps/set); 2 sets of seated dumbell presses (4-6 reps/set); 2 sets of side laterals (4-6 reps). 

Ahhhh cool thanks. Kind of like Yates training style etc. I don't really think i can handle my weights or have enough control of my form to go that heavy for low reps at the moment. But i will try it in a few months to mix it up and see how it goes . It is obviously working for you and I'm always up to try something fresh. Thanks again mate!

[Big Lee]

Hey J-Rod, what do you think of Machine Pullovers - 1-2 sets on the 4-6 rep range, doing a 4-6 sec. negative and explosive positive?  As part of a 6 set back workout.

[jrod]

can you post some more progress pics?  always impressed by your physique man.  ive been doing a routine similar to max-ot also and getting good results.  seems like i perform better in the 4-6 rep range. 

Actually, I haven't taken any since the last one I posted.  But, I'll post picture/s if I take some this weekend.