Monthly Archives: June 2012

If I lift heavy on compound movements, do I still need to train arms directly?

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Roger Zarate

Contributing Writer

If I lift heavy on compound movements, do I still need to train arms directly?

I would recommend incorporating both compound and isolation exercises into a muscle building routine. I personally do both. My workouts usually start with two or three HEAVY compound exercises, then I end with one or two exercises that isolate a certain body part like biceps.
An example of a compound exercise is the bench press, squats, deadlifts, barbell rows, pull-ups… These exercises work more than one muscle at the same time. For example: the bench press works the chest, arms and shoulders. You need to go heavy on compound exercises in order to grow! Isolation exercises like the pec fly, bicep curls, or triceps extensions only work one muscle at a time. Usually you can’t go too heavy on these but you definitely want to include them in your workout routine. The best approach is usually towards the end of the workout.

Focusing on heavy compound lifts is the fastest way to grow your muscles and add long-term strength gains. Heavy compound lifting will add more muscle across your entire body and your arms will grow as a result of performing them. However, through my experience and personal gains I do feel that you should NOT skip isolation exercises. They build an even stronger muscle and will give the muscle a nice defined form and look.

Compound exercises will build lots of strength and pack on muscle, which includes big biceps. Isolation exercises will build REALLY big biceps, but only after you have built a base.

I found this quote awhile back and loved it, “Compound exercises are like building a cake, Isolation lifts are like adding frosting to the cake ( you don’t just want to be cake and you don’t just want to be a tub of frosting!) Both make the perfect combination!”

Set goals and train hard and heavy!

 

 

 

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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Quinoa, Egg Whites, and Salsa

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(All Fat Burning Recipes Contain Less Than 300 Calories)

 

Ingredients:

 

1/2 tsp minced garlic

1/3 cup chopped onion

1 cup sliced mushrooms

1/2 cup fat free, reduced sodium chicken (or vegetable) broth

1/4 cup quinoa, rinsed

1/2 cup liquid egg whites

1/4 cup chunky salsa

 

Directions:

Toast quinoa grains in the bottom of a small saucepan over medium heat until they become fragrant.

Add broth to the pan and bring contents to a boil. Reduce heat to simmer, cover, and put a timer on for 10 minutes, unless your quinoa packaging indicates a different cooking time. Check after ten minutes. Quinoa is done when it has absorbed all of the liquid from the pan.

In a small skillet over medium heat, add minced garlic to a splash of chicken broth. Add onions, and cook one or two minutes before adding the mushrooms and a 1/4 cup water. Cover. Check and stir the contents every two minutes or so until the onions are translucent and the mushrooms are tender.

Add egg whites to the skillet. This is a good time to add additional seasoning. Stir frequently, making sure to thoroughly scrape the pan with a spatula.

If you quinoa finishes before this step, take it off the heat but leave the cover on. After egg whites are almost cooked through, add the quinoa and stir to combine.

Add salsa to the skillet, mix well, and warm through. Serve.

Servings: 1

This meal contains 294.5 calories, 3.1g of fat, 44.3g of carbs, 6.8g of fiber and 21.9g of protein.

 

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) Adding cream and sugar to your daily coffee can pack on nearly 10 lbs of fat in a year. Use Steevia or a tsp of cinnamon instead.

2) Trans fats can cause cancer. You might not realize this, but 1 waffle contains 4 grams trans fats and 1 chicken pot pie contains 8 grams.

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) If you can’t live without butter, opt for Land O’ Lakes Whipped butter (unsalted). It contains 50 calories and 6g of fat per 1 Tbsp.

2) When eating bread, choose Martin’s 100% Whole Wheat Potato Bread. 2 slices contain 140 calories, 2g of fat, 8g of fiber and 12g of protein.

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Protein on a Budget

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Jon-Carlo Astorina

Contributing Writer

Protein on a Budget

 

If you’re looking for other great protein sources besides Amino Influx, here are some simple and inexpensive ways to get your protein fix through out the day.

1.   Beans – Dirt cheap whether you buy them dry or canned. Beans not only pack a good amount of protein but they can also be used as a solid carb source.

2.  Eggs – One whole egg contains 7g of protein. Two whites will yield the same protein without the fat. Eggs are great on their own or added to just about any dish.  Buy in bulk and you can get about 7.5 dozen for $5.00.

3.  Milk – Just like eggs, you get to choose whether you want fat or not. Again, a great addition to any meal for a quick protein fix.

4.  Cottage Cheese – Much like milk, cottage cheese will come in different varieties. This is a great food to consume before bed.

5.  Chicken – This is a bodybuilding staple that needs no further explanation. Buy in bulk and get creative with the other items on this list!

6.  Fat Free Greek Yogurt – Double the protein of regular yogurt with none of the fat. Extremely versatile in that you can make many treats or meals out of it or even use it in cooking.

7.  Tuna – One can of tuna yields about 30 grams of protein!

8.  Nuts/Peanut/Almond Butter – It would not be feasible to use nuts solely for the protein, but they are a great snack or addition to any meal that will add good fat and protein.

 

 


 


 Bodybuilding Accomplishments:

 2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2nd Place Novice Short Class
3rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1st Place Novice Lightweight
1st Place Open Lightweight
1st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1st Place Open Short Class

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

 2012 NGA Heart of America Natural Classic

3rd Place Professional

 

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 prominent 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 five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).

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Resistance Bands And The Contrast Method

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Eric Johnson

Contributing Writer

Resistance Bands And The Contrast Method


Resistance bands provide one way to incorporate what’s often called the “contrast method” into your program. This means the weight changes at different points of the lift.   In the case of bands, the weight constantly increases throughout the concentric movement, sometimes called accommodating resistance. Bands make the eccentric portion of the lift considerably harder as well. They are great tools for learning speed and acceleration, maybe through a sticking point in your lift, or just to increase your starting strength or lockout ability. To sum it up, bands increase the time of maximal or near maximal force and increase the eccentric load which lead to increased strength. They also decrease deceleration so the movements are more like the movements in sports and allow you to work at close to maximum power output throughout the entire range of motion.

 

 

 

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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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) Adding cream and sugar to your daily coffee can pack on nearly 10 lbs of fat in a year. Use Stevia or a tsp of cinnamon instead.

2) When adding fruit to your oatmeal, opt for blueberries over strawberries. The contain nearly twice the antioxidant power.

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) Calculate your caloric needs to gain lean mass. A good approach is to multiply your body weight by 14.  For example: If you weigh 200 lbs, you would consume 2,800 calories per day. This will allow you to gain muscle weight and not fat.

2) Here’s a great bodybuilding breakfast:

6 egg white omelet
1 cup broccoli
1 serving old fashioned oatmeal
orange (medium sized)

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Bodybuilding Tidbits Of The Day

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Bodybuilding Tidbits Of The Day 

1) When adding fruit to your oatmeal, opt for blueberries over strawberries. The contain nearly twice the antioxidant power.

2) When incorporating healthy fats into your diet, choose almond butter over peanut butter. It contains nearly 80% more unsaturated fats.

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Bodybuilding Recipe – Skillet Swiss Steak

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(All Bodybuilding Recipes are 300 calories or more)

 Skillet Swiss Steak

 

Ingredients:

 

24 oz round steak

2 cups sliced bell pepper

1 cup diced onion

2 tbsp minced garlic

1 large can stewed tomato

2 cup red wine

1/2 cup flour

1.5 cup uncooked rice

2 tbsp butter

 

Directions:

Cook rice separately in pan. Cut roundsteak into 2 oz pieces. Put flour in a plastic bag and add meat. Shake in bag until meat is lightly coated. Remove meat and shake off excess flour. In a large skillet, add butter, garlic, bell pepper, and onion. Add meat to skillet and brown meat on both sides. Add tomato, do not drain, and red wine. Simmer until vegetables are tender. For optimum tenderness of the meat, it is recommended to cook on low heat for at least an hour, but if time is an issue, you can cut the cooking time and simmer until veggies are tender.

Serve over 1/2 cup rice.

 

 

 

Servings: 6

 

This meal contains 349.7 calories, 8.7 g of fat, 28g of carbs, 2 g of fiber 29.4 g of protein.

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