- What is the biggest mistake you’ve made, or regret you have in your time competing?
- If you could go back in time and give yourself some advice when you were just starting,
specific to 1) training 2) nutrition 3) recovery, what would it be? - What advice would you give to people thinking about competing for the first time?
- What’s the biggest change you’ve made to your training in the past 5 years?
- Same question for nutrition
- What’s the thing you love the most about competing?
- What’s the thing you like the least about it?
- Looking back over all your time spent in the gym, what’s the one thing you wish you had
done more of?
A1 activations
B1 seated leg curls – 2 sets, 5-8 reps, 2 minutes between top sets
C1 hack squats (preferably with bands) – 2 sets, 8-12 reps, 3 minutes rest between top sets
D1 pendulum squats (could sub leg press or leg-X) – 2 sets, 8-12 reps, 3 minutes rest between
top sets
E1 Adductor machine – 2 sets, 8-12 reps, 2 minutes rest between top sets
**** all sets listed are working sets. Take as many warm up sets as needed.
A1 push/chest activations
***as much as needed
B1 low incline reverse band barbell chest press – 2 sets, 5-10 reps, 3 minutes rest before top
sets
C1 – Flat machine press – 2 sets, 5-10 reps, 3 minutes rest before top sets
D1 – lying cuff laterals – 3 sets, 6-15 reps, 2 minutes rest before top sets
E1 – positional triceps isometrics – 2 sets of 10-15 second ramp up holds
OR
cable cross tri X
OR
single arm DB tri X
****all sets listed are working sets. Take as many warm-up sets as needed
A1 activations
B1 options:
DB single arm preacher curls
Single arm machine preacher curls
Single arm cable preacher curls
C1 options
Seated “incline” cable curls
Standing “incline” cable curls
Incline DB curls
D1 options
Single arm DB preacher hammer curls
Single arm DB hammer curls
****all exercises, 2 sets, 6-12 reps, 90 seconds rest between sets
BFR – 30, 15, 15, 15 reps, 30 seconds between sets
***stretch and hold on last rep
****after last rep, stretch and hold with pronated grip on unmoving object
***take biceps actively through full contractile range
“How do you create balance side to side? Meaning if you have an arm or a leg or anybody part bigger on one side than the other.”
“How does training change pre-contest and or off-season?”
“When is the best time to take a probiotic?”
“What are your thoughts on intermittent fasting?”
“How do I know if I’m working hard enough? I’ve been following a program that focuses on stretching and feeling the muscle and as a result lifting later. But I don’t want to be wasting my time. What are your thoughts?”
“I’m currently on a push pull legs rest repeat split training my triceps with four sets after push and biceps with four sets after pull. All my lifts are progressing including arms but I feel like my arms are lagging and everything else is progressing much faster. Thoughts on what I should do to keep my arms growing and keep my physique balanced?”
“I’m not having much muscle soreness after training days. Am I doing something wrong? Do I need to add more volume? I feel very drained after the workouts. But I’m not sure if I’m doing it right.”
“Can you provide some cues for contracting back when training chest?”
“Can you please provide a couple examples of an eight day split?”
“I have a hard time gaining weight and have a hard time getting all my food in and many of my meals cost me to painfully bloat. Any advice?”
“What are your thoughts on SARMs in general?”
“I’m having a hard time getting all my carbs and, I like back loading them after my training but have a hard time getting in the amount I need with just a few meals. Any advice?”
“Opportunity is missed by most people because it’s dressed in overalls and looks like work.” Thomas Jefferson
Show up (just be there ALL THE TIME). I have never seen a part time trainer become successful
Be professional
– on time
– in uniform (nicer than required)
– polite
– friendly
– outgoing/likable (learn to smile ALL THE TIME)
– PRESENT during the session, engaged
Look the part
Be unemotional
“DONT COMPLAIN, NOT EVER, NOT EVEN TO YOURSELF” – make your peace with your current situation, or just move on
Don’t be a bitch – find your nutsack, make shit happen
Show up again – to continuing education- budget, save money, prepare, prioritize
A1 activations
B1 flat barbell bench press – 2 sets, 5-10 reps, 2 minutes before/between working sets
C1 Incline Swiss bar, close-grip reverse band press – 2 sets, 5-10 reps, 2 minutes
before/between working sets
D1 Foam roller cable fly – 2 sets, 10-12 reps, 1 minute before/between working sets
****drop set off of both working sets
E1 lying cuff lateral raises – 2 sets, 10-15 reps, 1 minute before/between working sets
****drop set off of both working sets
F1 cable cross triceps extensions – 2 sets, 10-15 reps, 1 minute before/between working sets
G1 dips – 3 sets, AMRAP every set, 1 minutes rest between sets
*** all sets listed are working sets. Take as many warm-up sets as needed
A1 activations
B1 deadlifts – 1 sets, 3-5 reps, 3 minutes rest before top set
C1 seated leg curls – 4-8 reps
C2 front squats – 3-5 reps
1 set, 3 minutes rest before top sets
D1 front squats – 3 sets, 15-20 reps, 2 minutes rest between sets
F1 banded barbell RDLs – 1 sets, 6-10 reps, 3 minutes rest before top set
***All sets listed are working sets. Take as many warm-up sets as needed.
