How To Build Legs If You Are Unable To Squat

Posted on April 12, 2012 by JBT LABS


Roger Zarate

Contributing Writer

How To Build Legs If You Are Unable To Squat- Due To Low Back Issues

Squats are really my favorite way to build awesome legs. They work every part of your quads, glutes, and hamstrings, if you do them correctly. But I do know many people that have a hard time performing squats due to knee problems and lower back injuries.

There are many other great exercises to build great looking legs. Personally, I love leg extensions. Although this exercise is not for mass building, it still works to help get them cut up. Drop sets with leg extensions will get your quads pumped and burning without irritating the lower back. Also, leg presses can work well for someone with lower back issues and can give you a good stretch in your lower back. Just by changing the angle of your feet, with leg presses, can work a different part of your leg muscles. For example, placing your feet higher on the platform will work more of the glutes / hamstrings. Placing your feet lower will predominately work the quads. Also, you can do leg extensions and presses by working one leg at a time, really focusing on strengthening each leg individually.

A person with lower back problems can also try the hack squat machine. However, be cautious and listen to your body. Do what feels good to you and stop the set if you start feeling back pain. Find exercises that do not irritate the the low back. There have been many top pros that have excellent legs and have been unable to squat due to lower back issues. They have found exercises to work around their issues and still build awesome legs.

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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Bulking for Ectomorphs

Posted on April 11, 2012 by JBT LABS

Jon-Carlo Astorina

Contributing Writer

Bulking for Ectomorphs

As stated in a previous article by Matt Karstetter, “Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ectomorph’s need a large amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups.”

So what exactly does this mean for the Ectomorph? An Ectomorph myself, as evidenced by my near bantamweight conditioning, I can help shed some light on how to overcome these obstacles.

Determine your maintenance calories by multiplying your weight by 15. Then add 500 to determine where you should start. Eg. Someone weighing 150lbs should start at about 2750 calories per day. (150×15) + 500.
If you stall, slowly increase your calories weekly.
Keep your macro ratios to 50:30:20 (Carbs:Protein:Fat). Keep it clean! Don’t fill this ratios with garbage calories from junk food. Not all calories are created equal!
4. Eat 6-8 meals per day and don’t be afraid to consume a lot of your carbs around your workout.
5. Be sure to include plenty of fruit and veggies – though not calorically dense they provide a lot of vitamins and minerals that keep you healthy and support growth.
Train BRIEFLY but INTENSELY! Train large muscle groups but don’t over train. Trust me – an Ectomorphic body will not benefit from a chest workout that includes flat bench, incline, decline, and flys.
Aim for 3-4 sets at 4-8 reps for each exercise.
Utilize key compound lifts and alternate push and pull days.
Get PLENTYof REST. Rest is key for your body type. Be intense with your training but allow enough time to recover. Take every third day off, 2 days off in a row won’t hurt either.

Good Luck!

Bodybuilding Accomplishments:

2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2^nd Place Novice Short Class
3^rd Place Open Short Class
2011 NGA Heart of America Natural Classic
1^st Place Novice Lightweight
1^st Place Open Lightweight
1^st Place OVERALL NOVICE
2011 NANBF Probody Solutions Natural
1^st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

BIO:

JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominaent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.

JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in four drug tested bodybuilding competitions, earning his Pro Card at his last competition. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).

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2012 NPC – California Governor’s Cup Championships

Posted on April 7, 2012 by JBT LABS

Interview with Tommy Rojas: 2012 NPC – California Governor’s Cup Novice Heavyweight Champion.

Q:

How long do you prep for a competition?

A:

“For this competition I started prepping 14 weeks out. I stayed pretty clean all off-season but for first 2 weeks I cut down my cheat meals to once a week than cut all cheat meals 12 weeks out.”

Q:

How many days per week do you train for one?

A:

“For the first 6 weeks I worked out 6 days a week and did cardio everyday. The last 6 weeks as my body got more depleted I worked out 5 days per week but kept cardio at 7 days.”

Q:

Do you perform more reps with lighter weight close to a competition?

A:

“I stay pretty heavy all the way through the prep. I feel by pumping heavy weight all the way through, it helped me keep more muscle mass on my frame. For example, 2 weeks out I will still dumbbell overhead military pressing 130′s 8-10 reps which maxes out my gym’s dumbbells, but it was the same for all body parts.”

Q:

Close to a competition, how many times per day do you train?

A:

“Being that I invested in a treadmill and stationary bike for the house, I only have to go to the gym once for weights and to do cardio on the step mill. I will have a morning cardio session which is around 30-45 minutes at home, before work, than I will hit the gym after work. I hit the weights and finish off the rest of my cardio on the step mill.”

Q:

For those interested in competing, should they pose everyday?

A:

” I start posing everyday 6 weeks out from competition.”

Q:

When you practice posing, how long to hold each pose?

A:

“When I practice posing I try to hold my poses for 3-5 seconds. You never know what the judges want or are looking for. They may have you hold certain poses longer than others.”

Q:

What’s your biggest worry the day of the competition?

A:

“Watching my carb intake and making sure I don’t start to spill over or hold to much water. I made the mistake at the governor’s cup by intaking to much carbs and sipping to much water which I felt I held to much and wasn’t at my best. You live and you learn.”

Q:

How many times per day do you eat?

A:

“ I eat 7 times a day. My first meal being around 7-7:30am and my last meal is at 10pm. I try and eat at same time everyday so my body gets accustomed to when it will get fed. I might be off an hour or so depending on the hours I work or workout ”

Q:

What is your favorite meal while dieting?

A:

“My favorite meal is definitely meal 5 which is after work. The reason is its the longest time in between meals, from the time I get off work and finish my workout.”

Q:

Okay, what is your favorite cheat meal?

A:

“Pizza or Grandma’s Mexican cooking, lol. Either or you can’t beat it!”

Q:

Do you ever eliminate carbs at a certain time, for example after 3 pm?

A:

“Closer to the competition I will, depending how the body is looking and what my trainer/nutritionist thinks. ”

Q:

How many weeks out should a person get serious about the diet?

A:

“12 weeks out you should cut out all cheat meals, but everyone is different. I have read some pros will have cheat meals up to 8 weeks out so I guess it depends on who you are and how your body is reacting to the diet. Usually the time frame to get serious is 12 weeks out from your competiton date.”

Q:

What do you take post workout?

A:

“JBT LABS Amino Influx protein, BCAA, Evogen’s Cell K.E.M, Glutamine”

Q:

Let’s shift gears slightly, what do you feel it is your best body part and why?

A:

“ My back is definitely my best body part, it has always responded well with weights. At times during off-season and prep I have to skip back workouts to let my other body parts catch up, so my back is not so overpowering.

I want to take the time to thank JBT LABS for the support going into the Governor’s Cup and as I get ready for Jr USA’s which is 6 weeks away on May 19th. Their supplements are amazing and have definitely helped me along my prep, especially Anabolic FX which gives me what I need to get through my workouts through my prep. For anyone following my prep you can always reach me at thomas_rojas@ymail.com.”

Thank you Tommy. Good luck with with the Jr USA’s!

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Quick And Easy Snacks

Posted on April 6, 2012 by JBT LABS

Jon-Carlo Astorina

Contributing Writer

Quick And Easy Snacks

Oatmeal Protein Cookies

You will need:

1 cup of Oats
2 Tablespoons of Peanut Butter
2 Scoops of Amino Influx
4 Tablespoons of egg whites
1 Teaspoon of baking powder
4 packs of Splenda (or to taste)

Mix all of the ingredients together. Make 15 even pieces and place on a lightly sprayed cookie sheet. Bake at 350 for only 3-4 minutes.

Anytime Goody

You will need:

1 Cup of Oats
2 Scoops of Amino Influx
20g Peanut Butter
Water

Mix items with just enough water to make a paste. Use more or less water depending on consistency preference; however, thicker is better! Add fruit if desired. Freezes and thaws very well so this is a great meal to make in bulk and freeze ahead of time.

Breakfast Goody

You will need:

4oz Greek Yogurt
1 Scoop of Amino Influx
20g Peanut Butter
100g Blueberries

MIX and enjoy! Freezes great so it is another great meal to make in large quantities ahead of time. Try it without the berries for more of a pudding type treat with practically no carbs.

Bodybuilding Accomplishments:

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

BIO:

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Is It Better To Do Cardio Before Weights Or After?

Posted on April 4, 2012 by JBT LABS


Roger Zarate

Contributing Writer

Is It Better To Do Cardio Before Weights Or After?

If your main goal is to build muscle I would recommend doing cardio AFTER weights. I like to add in cardio when I need to lean down and burn fat. Your body’s preferred energy source for intense exercise is glycogen (stored energy in your muscles). Psychologically, if you go into weight training feeling drained, it will be more challenging to lift heavy. I usually start with a short five minute warm up and then lift heavy using every ounce of energy I have. If I am close to a competition and need some extra fat burning, I will add in a half hour of cardio at the very end.

I have also seen good gains through combining cardio and strength training.

If you don’t have a lot of time you can combine the two, keeping your heart rate up the entire time. I have seen this work really well with fitness girls needing to lean down quick. By combining the two you are still breaking down the muscle and keeping your heart rate elevated to burn fat.

If you are just trying to keep your heart healthy, cardio would be good anytime. In my opinion and based on experience, if you are trying to lean down and burn off fat, cardio is always best first thing in the morning. This is because most of your glycogen has been burned off while you were sleeping. Then I would recommend doing your weight training later in the day.

If your goal is to gain as much lean muscle mass as possible:

Do your cardio after your workout, or on separate days, or at a different time during the day. You want to be 100% for your strength training routine and keep your energy high and focused.

Overall, do what suits you best, or focus on whatever goal is most important to you. My personal preference is to do cardio after weights. My advice is to not get too hung up on this whole issue. The most important thing would be to do whatever you feel most comfortable with and what works into your daily schedule.

Bodybuilding Accomplishments:

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What Is The Best Time To Exercise For Muscle Mass?

Posted on April 3, 2012 by JBT LABS

Eric Johnson

Contributing Writer

What Is The Best Time To Exercise For Muscle Mass?

There is no right or wrong answer, but here is some insight on workout timing:

Morning:

Testosterone is at its daily peak.

Mental alertness peaks late morning.

Memory works best.

Body temperature is still low.

Afternoon:

Pain tolerance is highest.

Possible point of low energy around noon.

Late afternoon, adrenalin and body temperature has a rising trend.

Late afternoon, there is an optimum period of mental/physical function balance.

Evening:

Coordination, stamina, body temperature at a peak.

Lung performance is best.

Flexibility and strength at their greatest.

Mental focus is waning.

The good news is that you get to decide the best time for you to exercise based upon your personal goals, schedule and lifestyle. Ideally, you will pick a time that you are able to stick with consistently and make part of your daily or weekly schedule.

Eric Johnson is a NASM CPT and Team JBT Athlete

Facebook Page: https://www.facebook.com/EJohnsonFitness

Twitter: http://www.twitter.com/ejohnsonfitness

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2012 INBF Natural Jr USA – Teen Champion

Posted on April 2, 2012 by JBT LABS

Interview with Zach Bernier: 2012 INBF Natural Jr USA Teen Class champion

Q:

How long do you prep for a competition?

A:

“It takes me about 12 to 13 weeks to get into show shape. Recently, it’s been only 8 weeks because my trainer, Chris Breacia, knows exactly what to feed my body. He knows how it will react.”

Q:

How many days per week do you train for one?

A:

“I train 6 days a week but when I’m four weeks out I go 7 days a week”

Q:

Do you perform more reps with lighter weight close to a competition?

A:

“When I train, I do a lot of super sets with low rest time but heavy weight”

Q:

Close to a competition, how many times per day do you train?

A:

“When I’m close to a show I some times go to the gym 2 times in a day. It all depends on how busy I am with work or school, so it can be tricky to get a work out done in one session”

Q:

For those interested in competing, should they pose everyday?

A:

” If your interested in competing, you should practice posing as much as possible. The better a competitor is at posing the better they will show their physique”

Q:

When you practice posing, how long to hold each pose?

A:

“When I practice posing I hold each pose for 30-second. For a pose like a crab most muscular, holding for 30 seconds is very hard to do!”

Q:

What’s your biggest worry the day of the competition?

A:

“My biggest worry is if I have to make weight. I worry about if my scale at home could be a few pounds off. So I get nervous about stuff like that”

Q:

How many times per day do you eat?

A:

” I eat 6 meals a day ”

Q:

What is your favorite meal while dieting?

A:

“My favorite meal when dieting is when I get a chance to eat steak. I love red meat and I’ll get a lean cut when I can”

Q:

Okay, what is your favorite cheat meal?

A:

“Honestly, I’m way to paranoid to cheat. I feel like if I cheat I will look bad or I may not make weight. However, if I do cheat, the most damage I’ll do is at 8 weeks out have 2 tsp of peanut butter. After 8 weeks, nothing”

Q:

Do you ever eliminate carbs at a certain time, for example after 3 pm?

A:

“I cut out carbs after 7pm, but the week of the show I do zero carbs up until the Friday before”

Q:

How many weeks out should a person get serious about the diet?

A:

“It depends if it’s their first show. I think they should get serious around 13 weeks out. That way their body can get used to a pre contest diet. Personally, I get ready around 8 weeks out”

Q:

What do you take post workout?

A:

“Post work out I take JBT LABS, Amino influx. It has everything I need in a protein powder. I think it tastes awesome too”

Q:

Let’s shift gears slightly, what do you feel it is your best body part and why?

A:

” I think my back is what I like most ”

Well thank you Zach. Good luck with your next competition, NPC BodyBuilding Championship/ Mr Rochester on April 7th.

A:

“Thanks”

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