JBT LABS- Bodybuilding Exercises #1
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Monthly Archives: February 2012
On Top or On Bottom?
- Jay Johnson
Contributing Writer
When you look at the big picture and end vision of what accomplishing a big goal of yours looks like, that takes a lot of motivation to do, right? Maybe not so much motivation to see the picture, but to get there absolutely it does! One huge thing I feel like can help you build some enthusiasm about that journey is your starting mentality, or the momentum you build for yourself emotionally in preparation to nail this thing to the wall.When you look out and see your goal at its end and see where you stand today do you see yourself at the top of your game with all of these mini obstacles trying to pull you down or do you see yourself at rock bottom (as a lot of us would) with all of these “things to do” weighing down on top of you? I ask this question because if you notice in both scenarios there is an object at rest (you) that is about to attempt to move in what would hopefully be the right direction…with only the starting point slightly adjusted. The point is if you feel as though the world is on top of you before you even begin pursuing success then it is going to be a nightmare to get things moving. On the other hand if you feel as though you are already on top then you also have a sense of control on the situation and you are more likely to man handle your obstacles and get things moving!Short and sweet, this was just a thought I had sense I am huge on building that mental strength before anything else and where you start mentally can make or break your journey entirely. As your mother would say (maybe not yours but mine would), you are special in your own way and you have more going for you than you realize so consider yourself on top from the beginning. It takes a lot of courage and drive to even have a big image of success in your head so once you find that picture jump on TOP of it and get it going!
Jay Johnson (CSCS) is a certified personal trainer, fitness model and writer based out of Charlotte, NC. Working out for nearly ten years and training for seven of them, Jay has bettered the bodies of a wide variety of clientele from former Miss USAs to top strength and endurance athletes. In 2009, Jay obtained his BA in Psychology from East Carolina University while minoring in Biology. Jay’s writing can be found on Bodybuilding.com addressing issues that many of us face in the gym ranging from motivation, to technique, to choosing the correct foods to eat on a daily basis. Jay’s training philosophies are one of a kind; reflecting years of research and much hands on testing in the gym these newly created techniques and principles will revolutionize the way we work out on a daily basis. Although very different, these unique training programs and techniques have built average bodies into obtained goals at a greatly accelerated pace when compared to our more traditional training protocols of the past.
Spring 2012 marks the dawn of Jay’s newest project, Muscle Lab Performance, which will utilize his newer and more superior (not to mention) more condensed and efficient methods to create better bodies everywhere. If interested in obtaining your goals on an accelerated path while looking better than you ever thought was possible, send an email to musclelabperformance@gmail.com for more information on rates and to get started!
Facebook Page: Muscle Lab Performance
Is It Better To Train Traps On Shoulder Day Or Back Day?
- Roger Zarate
Contributing Writer
Is It Better To Train Traps On Shoulder Day Or Back Day?
I feel there is really no “right” answer when it comes to this question. Your traps can be worked with either back or shoulders. When you are doing deadlifts ( for back) you are also working traps, when you are doing military press and lateral raises ( for shoulders) you’re traps are involved. Basically it is up to you, one day is not better than the other.
Personally, on back days, I like to go heavy and I feel like my traps get worked enough. I usually train traps directly on shoulder day. I feel the best exercise for traps is the barbell shrug. I normally perform 3-5 sets and do upright rows as well ( really squeezing the traps as I come up).
If you are doing heavy back and shoulder workouts one or two exercises for traps is really all you need. It is also important to change your workout routine every few weeks so your body gets somewhat of a “shock”. This will help you prevent plateaus, so you can keep gaining size, if that’s your goal.
So whether to work traps on back or shoulder day is really a personal preference. Some bodybuilders say they have made their best gains by working traps on back days, others say they experience bigger gains when they do traps on shoulder days. It really depends on what you prefer and how heavy you go on other exercises.
Bodybuilding Accomplishments:
1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)
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Bodybuilding Recipe – Spicy Round Steak
(All bodybuilding recipes contain 300 calories or more)
Spicy Round Steak
Ingredients
- 1 lb beef, round steak cubes
- 1-1/2 cups tomato sauce
- 1 tsp garlic
- 1 tbsp onion powder
- 1/2 cup red pepper, chopped
- 1/2 cup green pepper, chopped
- 1/2 cup mushroom, chopped
- 1 large potato, diced small
- 1/2 cup carrots, diced small
- 4 cups water
- 1 tbsp canola oil
Directions
Cut all fat from steak and chop into bite size pieces.
Brown in medium heat skillet using the oil.
Once brown, place meat in medium sized casserole pan.
Place all remaining ingredients over meat and place in 350-degree oven for one hour.
Servings: 4
This meal contains 306.1 calories, 8.4 g of fat, 28.6 g of carbs, 4.6 g of fiber and 29.9 g of protein
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Inspiration – Fitness & Bodybuilding
Disclaimer: The following images are posted for entertainment purposes only. We are not claiming they have anything to do with JBT LABS. We collected, what we feel, are some very motivational fitness women and bodybuilders. We hope these images inspire you.
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Blasting That Belly Fat!
- Jay Johnson
Contributing Writer
When you think of getting rid of pesky belly fat what do you think of? Many of us think about diet and probably a series of ab exercises…there are even certified trainers that may say “Neither of these matter! It’s all about the cardio!”. The fact is there is some truth to all of these things, which means that they can all play a roll in blasting YOUR rolls and exposing those abs like you want to.
First of all…I have some great news for all of you: you DO have abs! Yes even you over there in the corner making a donut with your hands out of your belly button. They are there and they are working for you as we speak…we just need to work them harder as well as dust them off. When you approach this goal, which I am assuming that for most of you is to burn the BAD and get the GOOD before it warms up; you should make sure that you are equipped for this task and have the correct tools. When I say “tools” I don’t mean an ab roller, food scale, diuretics, corset etc. what I mean is that you execute enough on each component of your goal so that you are happy with how you look AND you are still eating and doing what you want!
Your tools in their simplest form would be as follows: cardio, diet, weight training and most importantly motivation. I know that this sounds like a lot but there are ways to simplify this monster into something that you can do…yes you can, don’t argue.
Cardio is recommended 2 – 3 times a week and should consist of intervals of high and low lasting for thirty minutes…OR you could have your cardio last in as little as 4 minutes and burn more calories after the fact than you would doing the thirty minute variety. This sounds crazy because it is, but it is well worth the extra effort to make it happen. By yourself I would recommend the thirty minute variety as the four minute version is intense and performed in a specific manner.
Diet is recommended by most as a “Lifestyle Change” so you don’t feel like you’re torturing yourself…but you most likely are. This “Change” is usually an everyday habit with maybe one cheat day per week. Once again I do not like this approach and would not recommend it to anyone trying to torch belly blubber in time for swimsuit season…and by the way: side note…diet is not believed by me to be 80% of your goal as you may have heard before now…I give it 50% at the most since I feel as though I can help you with more than 20% of your goal consistently. Anywho, dieting can be mentally exhausting and it can be hard to stay motivated to do this all day every day. There is a reason that systems like Weight Watchers have become so popular: here is YOUR number…now hit it and you will lose weight…that’s it! What this does is it takes something complicated like an entire diet and it simplifies it into smaller numbers that are easy to track, making it much easier to stay on top of. As a result I set my diet plans up with this idea in mind so that you do not worry so much about what you are eating but just how much…and you are happy in knowing that thanks to everything else, you tend to burn up more anyway 
.
.Third is your weight training. First of all lifting weights does not make you bulky…lifting obscene amounts of weight with bad form is what makes you bulky…just kidding, do not try this at home. When it comes to toning up all over but even in the abs, weights can be your best friends if done correctly and in the correct rep ranges etc. you need to build that muscle as it will boost your already boosted metabolism and get your belly blasted even faster! Please do not be scared of the weights, they WILL accelerate things for you when done properly!
Lastly is motivation. Get motivated and stay there!! If you read this and feel a spark to get it done…do it then! Once that spark lights do not let it go out…keep it lit and your blubber will burn as a result of it! Holding on to motivation is seeing results, success stories, videos or whatever else to keep you going. I promise you once again that EVERYONE has abs…some just need to dust them off, fuel them better, make them pop and keep them popping. It is so much easier than you think or realize, you just have to get started and run to it. As long as you know what you are running to you will get there with proper direction and know how. Get your direction by reading, watching videos, asking others or asking a trainer! It can be done…and it can start today!
Jay Johnson (CSCS) is a certified personal trainer, fitness model and writer based out of Charlotte, NC. Working out for nearly ten years and training for seven of them, Jay has bettered the bodies of a wide variety of clientele from former Miss USAs to top strength and endurance athletes. In 2009, Jay obtained his BA in Psychology from East Carolina University while minoring in Biology. Jay’s writing can be found on Bodybuilding.com addressing issues that many of us face in the gym ranging from motivation, to technique, to choosing the correct foods to eat on a daily basis. Jay’s training philosophies are one of a kind; reflecting years of research and much hands on testing in the gym these newly created techniques and principles will revolutionize the way we work out on a daily basis. Although very different, these unique training programs and techniques have built average bodies into obtained goals at a greatly accelerated pace when compared to our more traditional training protocols of the past.
Spring 2012 marks the dawn of Jay’s newest project, Muscle Lab Performance, which will utilize his newer and more superior (not to mention) more condensed and efficient methods to create better bodies everywhere. If interested in obtaining your goals on an accelerated path while looking better than you ever thought was possible, send an email to musclelabperformance@gmail.com for more information on rates and to get started!
Facebook Page: Muscle Lab Performance
Bodybuilding Recipe – Chicken Escondido
(All bodybuilding recipes contain 300 calories or more)
Chicken Escondido
Ingredients
1 lb chicken breasts, boneless & skinless
15 oz can black beans, drained
16 oz jar salsa verde
1/3 cup sundried tomatoes
2 cloves garlic
2 tbsp olive oil
2 tbsp balsamic vinegar
Directions
Cut chicken into bite-sized pieces.
Saute’ tomatoes and garlic in olive oil and vinegar until tender.
Add chicken and cook until done.
Add salsa and black beans.
Simmer 5 minutes.
Servings: 4
This meal contains 352.9 calories, 9.1 g of fat, 32.7 g of carbs, 10.2 g of fiber and 36.2 g of protein
5×5 Strength & Mass Training
What is 5×5 Strength & Mass Training?
The 5×5 training method is performing five sets of five reps per exercise. For example; With the barbell squat, perform two warm-up sets then load the bar with your working weight. Do five sets with the same weight. When you can achieve five reps on all five sets, increase the weight by five pounds.
To focus more on strength, take three-minute breaks in between each set. To focus more on size, take ninety-second breaks. It’s good to mix up your routine and incorporate both rest intervals.
There are two approaches you can take when designing your 5×5 program.
1) Perform a split routine where you do upper body one day and lower body the next.
2) Perform a full body workout 2-3 times per week.
It will take some experimenting to determine which option is best for your body. Which ever option you choose, focus on compound exercises such as bench presses, deadlifts, squats, weighted dips, barbell rows, weighted pull-ups, etc…
Here’s an example of a full body workout 3 times per week.
Monday
Barbell Squats: 5X5
Barbell Bench Press: 5X5
Weighted Pull-Ups: 5X5
Weighted Dips: 5X5
Wednesday
Barbell Front Squats: 5X5
Deadlifts: 5X5
Barbell Military Press: 5X5
Barbell Row: 5X5
Friday
Leg Press: 5X5
Barbell Incline Bench Press: 5X5
Weighted Chin-Ups: 5X5
Weighted Dips: 5X5
Note – This method is not for beginners. You should have months of training behind before starting this type of routine. The intensity and volume are very high and you could overtrain and injure yourself. If you have difficulty recovering between workouts, lighten the weight a little.
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How To Determine The Amount Of Calories To Consume To Get Ripped
- Roger Zarate
Contributing Writer
How to determine the amount of calories ( protein, fat, and carbs) one should consume to get ripped.
This is a somewhat difficult question to answer in that everyone’s body is different. There is not just one clear cut answer. The amount of calories consumed by a heavyweight would be very different than that of a bantamweight. It also can vary depending on how much cardio one performs. Someone who works sitting in an office for hours will burn fewer calories ( therefore don’t need as many calories) than say a construction worker out in the field all day.
However, my personal nutrient breakdown looks something like this: 25% of my calories come from lean protein, 69% from good carbohydrates, and 8% from healthy fats.
Keep in mind that getting a personalized nutritional program, from a professional, is strongly recommended. This is especially important if you’re deciding to compete for the first time. They can help design a personal eating plan that is catered to your specific build ( body fat percentage and lean muscle). Your custom plan will then be adjusted every couple weeks to make sure you meet your goal.
The amount of calories you consume will also be determined by your lifestyle; how much cardio you do each day and what your body fat percentage goal is.
When trying to get “ripped” don’t be concerned with the scale. Body fat percentage and lean muscle should be your main focus. In the end, ALWAYS go by the mirror. What you see in the mirror is what the judges see in front of them. The key is to make sure your lean weight is going up and your body fat is going down. With a proper dieting and a consistent workout plan, your lean weight will go up and your body fat percentage should go down. If it doesn’t, you might need to reduce calories. If your body response as it should, you can increase your calories and add more food ( diet food – not cheat food). Towards the end of my 16 week regime I usually need to add more carbs instead of reduce my carb intake. That’s because I have so much more lean muscle that needs fuel.
Some people I’ve trained think that taking out all your carbs will get you ripped. The truth is, your body needs carbs in order to keep the metabolism going. You need carbs for fuel and with zero carbs the fat burning process will slow down. You don’t want your body to go into starvation mode or you will begin to have the “flat-muscle ripped look”. You won’t have the full muscle belly look. But like I said before, everyone is different and there are many factors to take into consideration.
The hardest part about getting ripped is sticking with your diet. You need to be consistent, disciplined, have a load of will power and know when your body needs more or less calories (which is why a good coach can help you tremendously). I see a lot of big guys in the gym with a larger than life attitude because they are big. However, unless they have the dedication to stick to a very strict diet they will never get that lean, ripped look. For most of us, it is easy to put on size when eating whatever we want. But, if you want to become a competitive bodybuilder or just look ripped like one, you need 100% diet willpower and workout dedication to reach your goal!
Bodybuilding Accomplishments:
1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)
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Why You Should Deadlift
The deadlift, another favorite of bodybuilders since the inception of the sport! The deadlift is a phenomenal way to work every muscle in the lower body and strengthen the entire back and its surrounding muscles. In fact, the deadlift is the most effective exercise for building core strength. Having a strong core helps protects internal organs, and stabilizes the spine. This prevents low back pain and injury.
The deadlift will definitely help you with your muscle building goals! If you are determined to accomplish that increase in muscle mass, then why not get down with the powerful deadlift at least once per week?
For bodybuilding, the best method is to perform all repetition ranges .
Muscular power: 1-5 reps
Strength and size: 6-8 reps
Hypertrophy: 8-12 reps