Lean Bodies Consulting

So, the 2008 IFBB North Americans have now come and gone. We just got home from Cleveland a short while ago and we actually made good time getting home in just over 4 hours.

Many of you already know the results from the forum updates, but in short we had two girls in the top 5 in their first national shows.

Lisa Peper ended up in 5th place in a good sized D Class and Jennie Hamilton came in at a solid 4th spot in a smaller, but very competitive F class. The overall goal for each was a Top 10 placing, so a final placing inside the Top 5 is icing on the cake.

All in all it was simply a really fun weekend. We stayed with Jennie and Will with was the icing on a great trip, as there was a lot of laughs over the weekend. Will, besides being HUGE, is hilarious. (watch out for the dark horse at the 2009 NPC Junior USAs).

Did you know that in Mississippi they say ole instead of oil? As in, “I think Jennie needs more ole” Or “I heard they had to eat boled chicken breast.” That latter one comes from Jennie … A CANADIAN who’s relocated to Mississippi. Hilarious.

Or the fact that they call every pop (some of you say soda), a COKE. Sprite, Orange Crush, Pepsi, Mountain Dew - it’s all Coke.

So Will relays a story relating to the above. I can’t remember where he was but clearly not in a place where they refer to pop as coke.

Paraphrasing …

Will: Can I get three cokes? Two diet and a Sprite.
Server: So you want six drinks?
Will: Huh? Three cokes - two diet and a sprite.
Sever: Yes, I know - so six drinks.
Will: THREE COKES!!!!!
Server: That’s six drinks!!!!!

And so on - that’s not verbatim but it sums it up. You can imagine Will thinking it’s clear as day that he wants three drinks - and then is telling the server what kind of cokes he wants. The server counts six - which is what I’d do as well. We laughed so hard at that over dinner.

Speaking of which, Friday night we hit the Hard Rock as a group of 10 and Neely, Jennie and Lisa went to town on steak and french fries and then some dessert goodies back at the hotel - the Friday Night Fat Load. Lots of fun. I had chicken - dumb.

Saturday night we went out for dinner and waited an hour for food that sucked.

All in all, a great time and I’m really glad I was there to share in the experience.

Here’s a few pictures:

Here’s a shot of me and Lisa, me and Jen and then the three of us after the Finals with their trophies.

Just a quick update here from Cleveland, Ohio at the North Americans. The prejudging rounds - both one and two piece are over and we’re just back chilling out in our room (myself, Laura, Jennie and Will).

Prejudging went pretty well overall.

Class C was Neely’s class, which had a whopping 35 girls in it (this is still my beef with these shows - the huge difference between class sizes - ranging from 9 to 16-20 all the way up to 35. Anyway, Neely was pulled out in the 16 or so range - 4th callout.

Class D has Lisa Peper. Lisa looked great, eclipsing last year’s conditioning. In the 2-piece round (which oddly enough was before the 1-piece here), Lisa was in the 2nd callout which was the 5-9 placing. In the 1-piece round, she got bumped up to the first call out which was the 1-5 placing, so it looks like a potential placing around 5th, which is awesome for her first shot at a National show.

Class F had Jennie Hamilton. Like Lisa, easily the best Jennie to date. In the 2-piece she was the first called out in a 5 person callout and then similar in the 1-piece, so it looks like a clear top 5 for Jennie as well - again at her first crack at a national-level show.

Keep your fingers crossed. Finals are in a couple hours. Here are a few pictures after Prejudging. We didn’t get many.

Here’s some pics of Jennie after the prejudging

Lisa posted some shots of her at two days out and nice and depleted.

In case you haven’t already seen them on her blog, here’s the link.

Lisa Peper Two Days Out

Have you ever watched a food advertisement on television and suddenly felt you were hungry? Have you ever heard someone cough and immediately felt the need to clear your throat? Ever watched someone release a big yawn and felt the urge to yawn yourself?

That is the power of suggestion. We naturally move toward whatever we focus our attention on. The more you think about something, the stronger it takes hold of you.

That is why repeating “I must stop eating too much . . . or stop thinking about pizza . . . or stop ‘insert activity here’ is a self-defeating strategy. It keeps you focused on what you don’t want. It’s like announcing, “I’m never going to do what my mom did.” You’re setting yourself up to repeat it.

At least one of the reasons people feel most diets don’t work is because they keep you thinking about food all the time, guaranteeing that you’ll be hungry. In the same way, a speaker who keeps repeating to herself, “Don’t be nervous!” sets herself up to be nervous! Instead she should focus on anything except her feelings – on the importance of her speech, or on the needs of those listening.

Temptation begins by capturing your attention. What gets your attention arouses your emotions. Then your emotions activate your behavior, and you act on what you felt. The more you focus on “I don’t want to do this,” the stronger it draws you into its web.

Ignoring a temptation is far more effective than fighting it. Once your mind is on something else, the temptation loses its power. So when temptation calls you on the phone, don’t argue with it, just hang up!

Sometimes this means physically leaving a tempting situation. This is one time it is okay to run away. To avoid being stung, stay away from the bees.

Do whatever is necessary to turn your attention to something else.

Last week I wrote up a post called Spotters: You Don’t Need One where I explained why 9.9 times out of 10, they’re a waste of time and how their biggest ‘use’ is to stroke your ego and somehow have you believing you actually lifted that weight - when they said “it’s all you, come on, it’s all you!”

Well, rather than just leave that as my opinion - a very sound a logical one at that, here’s some scientific support to go along with it.

Increased number of forced repetitions does not enhance strength development with resistance training.

Some research suggests that strength improvements are greater when resistance training continues to the point at which the individual cannot perform additional repetitions (i.e., repetition failure). Performing additional forced repetitions after the point of repetition failure and thus further increasing the set volume is a common resistance training practice. However, whether short-term use of this practice increases the magnitude of strength development with resistance training is unknown and was investigated here. Twelve basketball and 10 volleyball players trained 3 sessions per week for 6 weeks, completing either 4 x 6, 8 x 3, or 12 x 3 (sets x repetitions) of bench press per training session. Compared with the 8 x 3 group, the 4 x 6 protocol involved a longer work interval and the 12 x 3 protocol involved higher training volume, so each group was purposefully designed to elicit a different number of forced repetitions per training session. Subjects were tested on 3- and 6-repetition maximum (RM) bench press (81.5 +/- 9.8 and 75.9 +/- 9.0 kg, respectively, mean +/- SD), and 40-kg Smith Machine bench press throw power (589 +/- 100 W). The 4 x 6 and 12 x 3 groups had more forced repetitions per session (p < 0.01) than did the 8 x 3 group (4.1 +/- 2.6, 3.1 +/- 3.5, and 1.2 +/- 1.8 repetitions, respectively), whereas the 12 x 3 group performed approximately 40% greater work and had 30% greater concentric time. As expected, all groups improved 3RM (4.5 kg, 95% confidence limits, 3.1- 6.0), 6RM (4.7 kg, 3.1-6.3), bench press throw peak power (57 W, 22-92), and mean power (23 W, 4-42) (all p < or = 0.02). There were no significant differences in strength or power gains between groups. In conclusion, when repetition failure was reached, neither additional forced repetitions nor additional set volume further improved the magnitude of strength gains. This finding questions the efficacy of adding additional volume by use of forced repetitions in young athletes with moderate strength training experience.

Forced reps - don’t do them.

Today I’m posting a guest blog from LBC client Anca Saccaro, who wanted to share the stark contrast in her competition prep experience last year, relative to this year, with some photographic ‘proof’ of her progress. Anca is an example of someone who gets results because she works hard and works hard doing the right things and as a result, she’s progressed and looks better than last year. And that’s what it’s all about - making improvements. If you look the same as you did last year (and you’re trying to improve in some aesthetic sense) … chances are you’re doing something wrong.

This next month will mark two years since I started training with the specific purpose of becoming a figure competitor. At 30 years old, 25%+ bodyfat, with little muscle tone and plenty of “jiggle”, not being able to do 10 push-ups from the knees and (gasp) being a runner at heart- entering a competition was a scary decision. But I was tired of being “soft and squishy” and I was ready to do everything it took to change the way my body looked.

Thanks, Erik!

Ok, so this has absolutely nothing to do with fitness, working out, contest prep, or anything relevant for that matter - or rather, relevant to you. It’s very relevant to me.

Laura at 22 weeks and the new Nissan GTR.

Sweeeet!!!

I just received some two-weeks out pictures from from the always positive Jennie Hamilton. This is Jennie’s first crack at a National-level show and it will be her only one this year, due to the fact that as a US resident, yet Canadian citizen, she is only permitted to do one National show per year (outside of the CBBF shows).

Jen has made some great improvements in the last year - probably the most notable improvement in development is in her shoulders - a key muscle to have fully developed when you’re competing. Add to that, the fact that she’s on pace to far surpass her previous best condition.

Here’s some pictures.

We’re in the countdown. Great work Jennie.

And I’ll close off with a little nutritional wisdom from Jen.

Question:
Is it true that the only reason women get into figure competitions is for the after show meals?

Answer:
No. at least not for me. Sure the after show meal is yummy after weeks of dieting. I don’t ever eat fried food or stuff like that anyways even after a show. A good quality steak meal and dessert, and of course my dark chocolate reese pb cups. I think that those who get caught up during prep with FOOD - what they can and cannot have - and put too much focus on that, make it harder for themselves. I actually enjoy everything I eat for my prep, and while the portions aren’t large I’m happy with what I am eating. I don’t suffer from cravings or stuff. I know, call me weird. Nutrition is important to me so I’m not one that goes crazy after the competition is all over and gain a ton. It drives me crazy to see those girls that constantly talk about how torturous their diet is, how they caved in to cravings, etc. Diet IMO, is simply a tool we use to get us into competition condition; it is not the basis of why someone should compete or be the stronghold over prep. The mind needs to be prepared just as much. It’s a problem with not only competitors in general but society today having an addiction problem to food - people have forgotten the purpose of food - nutrition for our bodies. I believe if people would take the constant torturous focus OFF the food they cannot eat or day dreaming of bad stuff, there would be far less stress all around.

I love food. Yes, it’s very enjoyable, offers a sense of satisfaction, creativity in preparation of food, celebrations, etc. I guess the entire point of this ramble (coffee must have kicked in - hahaha) is that no, my focus is not on the food.

Ok, I better qualify that to ensure that what I’m saying is very clear - 99% of the time and 99% of you, do not need to use a spotter - ever! Who and when would the 1% be? Someone like a powerlifter going for a big 1RM on the bench or the squat for example. BUT, the spotter would be doing what a spotter is supposed to do - be there just in case. A spotter’s job is not to help you do the lift. Another example where I can see the use of a spotter - again, doing what they’re supposed to be doing, which is not helping you complete reps - is getting a hand off when you’re benching so that so you don’t lose your tight set up under the heavier loads.

So are we clear? Spotters spot. They’re there to ensure safety; to ensure you don’t get pinned under the bar. Speaking of getting pinned, that reminds me of something that happened to me years back. I was training at a great gym in Windsor, Ontario and was benching. My last set I was just repping out with 225 and on my 12th rep well, I thought I had one more in me than I actually did. End result? Failed on the bench with no spotter. No matter what - that bar was not moving anymore. So, I brought it back down and rested it on my chest. You know, to rest and try again. Nope, no movement. Now, I was in a bit of a predicament.

“Is anyone going to see me? How embarrassing.”

“I hope no one notices I’m pinned here under 225.”

“Wait a second, I hope someone sees me and comes to help.”

“Hello? Anyone? Help? HELP!!”

Anyway, eventually I got some help and survived the 225.

Back to my point though …

See, deep down I knew I wasn’t going to get that extra rep, (in fact, it wasn’t even deep down) but I went for it anyway. With training experience comes the knowledge of when you’re going to fail. You know, you squeeze out your 6th rep and you just know you’d miss your 7th. I say, rack it right there.

What does a spotter do in 99% of gyms across North America? Helps you complete reps - multiple ones - after you’ve failed. Two points here:

First, training to failure.

There are times and places to train to failure, but training to failure all the time, on every set, or even most sets, is quite simply STUPID.

Which means secondly, going past failure, and doing forced reps, is STUPIDER. Yes, I just typed ’stupider’. :p

First off, what’s the point? I’ll tell you - ego. You see it with guys in the gyms all the time. The mystique of the 2-plate bench press -yay, 2 plates. So you have some 155lb guy with 225 on the bench and his buddy deadlifting it off his chest not just once, but for a set of 6 … and “it’s all you buddy”.

This isn’t a phenomenon unique to the bench press, or even guys for that matter. Here’s my point, if you’re after a set of 8 reps, and you need the help of a spotter to complete the last 3 reps - you went too heavy. You didn’t select an appropriate weight. You might think you’re doing it because your reflection in the mirror seems to indicate you are, but you’re not. If you were, you wouldn’t need any help. In essence, you’re lifting less anyway. An example to illustrate:

100lbs on the bar. You want 8 reps. You hit 5. Your spotter helps you complete the last 3. You do realize you’re no longer lifting 100lbs right? Could be down to 95, 90, 85, or whatever, but you’re not lifting 100lbs. Your spotter is lifting some of it. So, why not just choose the right weight to begin with?

So not only are you not lifting the weight anyway, and not only are you training to failure (which has its own set of negatives when done too often) but you’re also doing forced reps, and potentially multiple ones - and there is NO POINT. The cons outweigh the pros - and especially if you’re dieting and eating at a deficit where recovery is at a premium. The inroads repeated sets to failure or worse yet, forced reps, make into your CNS recovery are much too significant to be worth any potential gain you might (not likely) experience.

Seriously - what extra gain does that half rep (since you failed and didn’t get the full rep) offer you? Another con is that if you’re grinding out, hitting failure, going past failure, you’re going to build up more residual fatigue from that set which will negatively affect your subsequent sets.

The majority of the time, training to one rep shy of failure is as close as you need to be and will offer just as much benefit as you’re going to get/need/want, etc. Sure, hit failure every now and then, but it shouldn’t be your goal. The point isn’t to kill yourself in the gym week in and week out. Cycling intensity is an important aspect to long term progress. To qualify that a bit further, failure isn’t always a bad thing - your accessory/higher-rep/bodybuilding-type sets can be taken to failure. It’s not like 12 reps to failure of preacher curls is going to be a big deal. Mind you, 11 likely would have been just fine.

So, your higher rep work can be taken closer to failure (in order to get all the fibers recruited) and your lower rep work, should not be.

Another rule of thumb - the more volume you’re doing the more you should be avoiding failure. THe less volume you’re doing, the more you can play with failure. (not forced reps)

So how heavy do you go? The reps or rep range you’re shooting for determines the load you select. Yes, over time your goal is to be adding weight to the bar, but when you can actually do so - on your own. Use the highest level of resistance you can lift for the designated number of reps with perfect form. And remember that how you lift how much you’re lifting trumps how much you’re lifting. You’re training muscles, contracting muscles under load. In physique pursuits, it’s not just about moving weight; it’s about applying maximum tension to the muscles you’re targeting. See the Q&A in this newsletter archive for more.

And never attempt a rep you cannot complete with perfect form. Ugly reps don’t count.

Check your ego at the door. Do your own reps.

I just put up an article I was asked to write for a print magazine in the Q&A/articles section of the website.

You can read it here

Periodization of the Undulating Type