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Getbig Bodybuilding Boards => Natural Bodybuilding => Topic started by: AVBG on June 21, 2007, 02:22:52 PM



Title: Ask Baby_Hercules Q&A thread!
Post by: AVBG on June 21, 2007, 02:22:52 PM
We're starting a new Q&A thread for Baby_Hercules.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: AVBG on June 21, 2007, 02:24:27 PM
To begin..


Q. Give us all you training background?

Q. What is your training split?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 21, 2007, 03:22:27 PM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Rimbaud on June 21, 2007, 03:30:04 PM
How tall are you? & what is your weight?

BTW - excellent physique.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 21, 2007, 03:59:47 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Herc on June 21, 2007, 10:34:12 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 22, 2007, 05:29:59 AM
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%.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 22, 2007, 10:08:15 AM
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)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: njflex on June 26, 2007, 05:49:25 PM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 27, 2007, 04:49:02 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: AVBG on June 27, 2007, 04:45:36 PM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 27, 2007, 06:10:17 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Knives on June 28, 2007, 04:57:00 PM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 28, 2007, 05:58:34 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: fitt@40 on June 29, 2007, 05:11:47 AM
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. :)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 29, 2007, 06:42:50 AM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: wes on June 30, 2007, 06:00:41 AM
Great physique and great thread!!

What type of cardio do you do pre-contest?

Thanks!  :)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Special Ed on June 30, 2007, 11:26:00 AM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 30, 2007, 05:01:17 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 30, 2007, 05:21:13 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Knives on June 30, 2007, 07:28:48 PM
Do you do any strength training?  Or do you mostly stick to training with moderate weight and getting a pump?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 30, 2007, 07:58:01 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Honour on July 01, 2007, 12:31:39 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 01, 2007, 04:58:02 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Honour on July 01, 2007, 05:57:49 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Honour on July 01, 2007, 06:03:56 AM
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 :).


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 01, 2007, 10:42:35 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: fitt@40 on July 02, 2007, 12:53:19 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Knives on July 02, 2007, 10:07:29 AM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 02, 2007, 11:38:31 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 02, 2007, 11:43:21 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: jrod on July 02, 2007, 02:48:05 PM
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!


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 02, 2007, 06:26:18 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Tapeworm on July 03, 2007, 03:23:55 AM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 03, 2007, 06:25:20 AM
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.)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Tapeworm on July 03, 2007, 07:26:26 AM
Sweet, thanks Herc.  8)

Best of luck in your upcoming show!


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 14, 2007, 08:46:09 AM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Honour on July 14, 2007, 06:38:32 PM
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 :)!!!


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Acerimmer1 on July 15, 2007, 10:53:12 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 16, 2007, 06:22:36 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: flexingtonsteele on July 16, 2007, 04:08:40 PM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: njflex on July 16, 2007, 06:54:42 PM
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...


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 16, 2007, 07:20:42 PM
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
Quote
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: njflex on July 17, 2007, 05:38:27 PM
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....


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 20, 2007, 10:39:01 AM
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.



Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Knives on July 20, 2007, 11:47:07 AM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: njflex on July 20, 2007, 05:50:06 PM
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....


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: jrod on July 20, 2007, 06:14:27 PM
Best of luck, Gene.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on July 22, 2007, 04:56:54 AM
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)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: njflex on July 22, 2007, 06:49:53 PM
good posing ,nice transitions,look good...


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: chaos on July 22, 2007, 07:28:22 PM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: overcome on August 12, 2007, 02:18:29 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on August 15, 2007, 07:38:30 PM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: hardkor on August 22, 2007, 12:33:44 AM
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!


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on August 22, 2007, 09:03:54 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: candidate2025 on September 11, 2007, 09:43:48 PM
awesome posing routine.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on September 14, 2007, 11:15:57 AM
Thanks for the compliment.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Knives on September 14, 2007, 11:47:03 AM
Baby Herc,

do you think anyone can achieve your level of physique naturally, or are you genetically gifted?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on September 14, 2007, 03:32:16 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Deicide on September 14, 2007, 10:30:24 PM
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....


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on September 17, 2007, 06:32:26 PM
Bullshit; I have good genetics, particularly for muscle definition....
What are you saying is bullshit?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: buffbong on September 22, 2007, 06:34:01 PM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on September 23, 2007, 10:03:32 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: buffbong on September 23, 2007, 05:14:40 PM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on September 23, 2007, 05:29:11 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on January 19, 2008, 04:13:19 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Honour on January 21, 2008, 03:47:26 AM
Hey good luck mate, i think you looked great last time out and cant wait to see how you go this time :)!


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on January 21, 2008, 05:17:43 PM
Thanks man, once I go into contest mode I'll start posting my progress stats and pics.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Honour on January 21, 2008, 11:24:09 PM
Yeah good stuff, its amazing to see how much you have improved over the last few years, keep it up mate :)!!!


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Dragon on January 22, 2008, 06:52:35 PM
good luck dude, keep us updated! 8)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: smaul on March 04, 2008, 07:50:55 AM
Any new pics Baby Herc?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on March 04, 2008, 10:17:57 AM
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.



Title: Re: Ask Baby_Hercules Q&A thread!
Post by: snowboarding_bear on March 04, 2008, 11:20:56 AM
dude whats the best way 2 work out chest?
dumbells? bench? what?
how did u get started?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on March 04, 2008, 01:17:47 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: per gunnar on March 31, 2008, 01:06:45 AM
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?




Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Deicide on March 31, 2008, 02:44:04 AM
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...


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: per gunnar on March 31, 2008, 02:51:05 AM
Yes I am natural. Have never used anything.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: per gunnar on March 31, 2008, 02:52:30 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Deicide on March 31, 2008, 04:04:37 AM
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...


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: per gunnar on March 31, 2008, 04:12:01 AM
Well I was in fact asking Baby_Hercules what he reccomends.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: per gunnar on April 16, 2008, 09:56:05 PM
Well, no answear here.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: JOCKTHEGLIDE on May 13, 2008, 03:06:11 AM
Well, no answear here.
he retired..... :o


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 13, 2008, 04:47:11 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Howard on May 13, 2008, 08:12:07 AM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: per gunnar on May 13, 2008, 08:44:21 AM
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)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 13, 2008, 08:49:53 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 13, 2008, 08:51:07 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: per gunnar on May 13, 2008, 09:00:32 AM
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 :)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Howard on May 13, 2008, 09:27:24 AM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 15, 2008, 03:52:07 AM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: per gunnar on May 15, 2008, 03:55:50 AM
Baby_hercules. Let us know how you do at the Jr. USA. 8)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 15, 2008, 03:57:00 AM
Will keep you posted.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Howard on May 15, 2008, 10:04:31 AM
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


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 15, 2008, 06:34:11 PM
I will be at the night show finals, I will be cheering for you herc.
Howard
Thanks man, I'll see you there.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 18, 2008, 06:07:59 PM
Just got back today. I placed 2nd. Here are a few pics from prejudging from MD's website.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 18, 2008, 06:11:16 PM
More pics


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 18, 2008, 07:54:05 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: haider on May 18, 2008, 08:11:03 PM
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)


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Howard on May 19, 2008, 01:03:43 PM
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 !


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: njflex on June 04, 2008, 05:22:56 AM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on June 05, 2008, 08:32:39 PM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: polychronopolous on September 26, 2008, 07:35:50 AM
Did you peak at the Mr. Getbig?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: 100kg Clint on April 12, 2009, 04:08:02 AM
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!


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on May 04, 2009, 04:25:32 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: AVBG on October 13, 2009, 07:18:33 PM
Whats happening BHerc? Competing in the nationals?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Baby_Hercules on October 15, 2009, 05:41:57 AM
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.


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: AVBG on November 09, 2009, 03:18:05 PM
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?


Title: Re: Ask Baby_Hercules Q&A thread!
Post by: Meso_z on January 13, 2011, 01:41:51 AM
Looking good...hows training & diet? still posting here? I rarely post in these sections but this caught my attention.