Nick W.’s BodyBlog

From Lee Haney to Ronnie Coleman, just about all of the Mr. Olympias have been known for their massive backs. The back will make or brake your physique. They push the triceps out on the relaxed pose and broaden your shoulders. Along with making you appear much larger and wider they also help with most lifts. Your bench if greatly affected by your lats. Along with having a great back you will find that they (Mr. O’s) all stuck to the basics. Dont get caught up in the hammer strength machines and cables. Also dont focus too hard on strict form. Allowing a bit of a sway is more than okay as long as you get a good squeeze and controll the negative. Of course this doesnt mean to just throw the weight up, but a little lee way is appropriate. Another big mistake is people see straps and a belt as a weakness. This is far from true. Your back is a large and very strong muscle group, MUCH stronger than your forearms. Your back will be able to lift much more than your forearms will allow. So wear straps! Your focus on back day should be on BACK not forearms. If you want a strong grip do wrist curls.
       My lats are among my strongest muscle group in both strength and appearence. if you look at the lat spread shot from the NPC Rhode Island Muscle you will see that although my arms/chest arent as developed as the over all winner, my lats match his completely. The other day a friend of mine from school who is one grade above me hit back with me at my house. He has been lifting a little longer than me and is a pretty big guy, and we ARE friends but not BEST friends, so there was the feeling of having to show each other up. We pushed each other, and in turn I had the strongest workout to date. Keep in mind at this time I weighed no more than 155lbs. Here is the routine I did…

Wide Grip Lat Pull downs: 100×15, 125×12, 150×11, 165×8-10
Bent BB Rows: 135×12, 185×12, 185×15, 225×10, (275×2)= occasional maxout
T-bar Rows: 2px15, 3px12, 4px10, 5px8….(p=45lb plates)
Stiffleg Deadlifts: 135×6, 225×6, 315×6, 365×2,

(Would usually do one other excercise like DB rows w. an 80lbs, before deads but kept it shorter and did something different at the end).

THE DIFFERENCE: Previously the most I got out of BB rows was 185×6-8, and 225lbs for 6 reps, now I got 185×15, and 225×10-12. I will shoot for 400 on deadlifts shortly.

I will continue to compete AFTER the summer, I will keep you all posted.

Hey Bodybuilding.com, it has been a while since I have last written a post so I am updating you. I am currently in the midst of off season. I have been making major gains while staying fairly lean, much leaner than last year. I have been using heavy weight and low reps, as low as 5 reps on some exersizes. This has been giving me the best results. Like I have stressed in past blogs this method works best for ectomorps. As of this blog I am about 155lbs, 15.5" arms, 40.5" chest, 24" legs, 12% bodyfat (roughly) and still at 6′5" in height. I will possibly be doing an OCB show in may. I will keeo you all updated.

I have found that those with really good genetics that can build muscle eaily can get away with lower weight and higher reps, because their muscles respond to almost any amount of work. On the the other hand for us "Hard gainers" or ectomorphs, we require HEAVY weight and lower reps in order to spark, shock, and force the muscles to grow. Ever since I have applied this method right after my last show in october, I have put on over an inch to my arms.
      In my previous off season leading up to the NPC Rhode Island, I had 14.7 arms with a high 15% bodyfat. The morning of the show, with all the water and fat gone, my arms, Un-pumped measured about 13.8", pumped they were roughly 14.3". Now, less than 2 months later they measure 15.2" with only 11.5% bodyfat. (At just under 5′6"). I am now pushing for 16", so check my stats because I keep them updated.

To give you an Idea of my arm regimen I will give you the routine I did today. Biceps and Triceps on the same day. (weight by reps)

Seated DB Curls: 40×20 (10 each), 40×12 (6 each), 30×18 (9 each)
Straight BB Curls: 65×12, 95×8, 95×4, 95×4        
Hammer curls: 40×20 (10 each), 40×22(11 each)

One arm DB extentions: 30×12, 35×10, 30×13 right into 35×8
E-Z bar Decline Skull Crushers: 70×12, 90×8, 90×6
Over head cable ext.: 50×15, 75×12, 75×12, 100×10+

NOTE: The hammer curls are actually done AFTER triceps to give the biceps a chance to rest. Keep in mind I can curl 135lbs, so 95 is not heavy for me BUT the focus is to sqeeze at the top and then lower the weight down  slowly and controlled, this will force blood into the biceps. I did this for DB curls as well as barbell thus making it much harder to go heavy, and get as many reps.
ALSO: Let me explain that last set of one armed DB extentions. The objective was to get 20 reps out of that last set w. heavy weight. You try to get as many as you can w. the origional weight, in this 30lbs. You want to get as close to 20 as you can with that weight. As soon as you cannot get anymore, you drop that weight, then pick up the next weight (w.e you did the second set with), and finish it off. In this case I reach 13 reps with the 30, so I did 13 w. the other hand. At this point I only had 8 more reps to go to reach 20, so I imediately grabbed the 35 w.o a rest and finished off the set.

"Everybody wanna be a bodybuilder, but dont no body wanna lift no HEAVY ASS WEIGHT!"
-Ronnie Coleman (8x Mr. Olympia).

I found that most of the time ameatures and EXPECIALLY teens are generally lacking the most, in legs. I have seen alot of teens with strong upper bodies, big arms, wide shoulders etc. but when it comes to the legs, they either look like 2 slim-jims or there is not a single line to be found. This is not ALL teens/competitors of course, but too many.
  
The MOST importiant thing is you have to LEARN to love leg day. For me my legs are probably my strongest point, expecially from the front. I am over all a "hard gainer", but when it comes to my legs I am blessed with great genetics. I have gone 3 months straight w.o hitting legs at all before (wrestling 2006-07) and the last month of offseason this summer, I had been neglecting legs a little too. But as soon as training came about, I zero’ed in on them and they actually grew while dieting. It is a good idea to move leg day to monday, instead of the end of the week. you want to hit your week point first. Genetics aside, I also want to share with you what I do for legs and what I find works best.

SQUATS = *NOT* THE KING OF EXCERSIZES!

In fact if you are over 5′8" I do NOT recomend focusing on them. At LEAST do not make them your first/main excersize. Many times, no matter howmuch you may have your form down, everybody tends to lean their backs forward.. its natural, otherwise we fall backwards. But when this happens, the tention is now focused onto your hams, and glutes, not to mention the amount of pressure it puts on the back. The taller you are, the more you are going to lean over. Its simple. The more height you have, the more top heavy you are, the more you will have to lean forward. DO NOT put all your focus on squats, alot of times I wont even do them, with the exception of occasional smith machine squats at the END of a workout.

*NARROW STANCE*

Another BIG mistake too many people make, is using a wide stance. Weather its legg press, or squats, Alot of times people will have there feet spread out to shoulder width or wider, and toes pointed out. AGAIN this puts all of the tention on your hams, and glutes and almost completely OFF your quads. A narrow stance: feet anywhere from 7-10" apart (depending on your size), and toes pointed forward (parralell). This will hit the outter sweep of your quads, giving them that big, ROUNDED OUT, full look that most of the pro’s have. tThis goes for ANY excersize. EXPECIALLY the HACK SQUAT. I cannot tell you HOW many times I see people with there feet at the end of the platform, and spread corner to corner. DO NOT DO THIS!!!!!. keep your feet together, 7 inches apart, expecially on this becasue it is balanced so you will not have to worry about ruining your knees.

LOW WEIGHT+HIGH REPS, OR VISE-VERSA??

A little of both. You have to understand that legs are the biggest/longest/strongest muscle group in our body. tThere for it is going to take all that much more to build them up rather than our arms, or chest. Because our legs are so strong, people tend to get power hungry and go as heavy as they can. they may be tired after maxing out but alot of times there legs will not have that jellowy feeling at the end = they have no been worked. In other words, due to their size and strength, legs can lift alot with out getting fatigued. At the SAME TIME if you do too light of weights, they will get fatigued, but chances are there was not enough weight to SPARK, and force any significant growth.

THE ANSWERE

You must do both. Go extremely heavy, but for 15-20 reps! At under 140lbs (pre contest weight) I was leg pressing more than 12 plates for up to 20 reps. The key is to focus on EACH REP. With the bench press, we just focus on the whole set. As soon as we lift the bar up, we are only looking toward the end of the set. with legs you must concentrate on reaching the bottom of the rep, and then the top, and repeat. You also have to push yourself beyond your limits. superset between the leg press and the hack squat, but dont let that stop you from going heavy. Say on the third super set, you are at 5 plates per side on the leg press, and you just finished up you 3rd and final set on the hack. Your legs are dead, but you must focus, and push yourself BEYOND failure. put on 2 more plates. You may only be able to get to 10, so push it to 12, once your at 12, you only have 3 more till 15, get that last one out at 16, than go for those last 2, up to 20, and FOCUS! Flex your quads on the way up even though you were done at 10. Intensity is key in leg building.

To sum it up, you need alot of weight, to force your biggest muscles to grow, and you need ALOT of reps to be able to fatigue them. You have to stay INTENSE. here is my leg regamine that has help me to build roughly 24" thighs, at 5′6", and 16 years old.

-Nick Wright’s Leg Day- (weight x reps)

Single Leg Extentions: 30×20, 40×20, 40×20 (warm up)                
Hack Squats:            135×15, 185×15, 225×12
Leg Press(p=plates:    400×20, 500×20, 600×20 (up to 800+)
Smith-front squats:    115×15, 135×15, 135×15

Lying leg curls: 65×20, 85×20, 85×15, (sometimes drop set to 50)
(super setted with)
Seated Leg curls: 60×15, 70×15, 85×15

Do NOT neglect hamstrings, another common mistake made by many teen/ameature competitors. I used to go for only wieght. At 15 years old, and 110+lbs, I could squat 315 x 2, and leg press 800., but my legs were horrible. Remember: "Intensity builds Immensity".

-Nick W.

As you know I have just finished the NPC Rhode Island Super Show, where I placed 1st in teens, and 2nd Light weight mens. I was planning (dying to) on doing the INBF Monster Mash 11/4, and the NPC Northern states 11/17. Unfortunately for various reasons reguarding my fathers work, I wont be able to make either of those shows. So here’s the plan.

Starting this week I am beginning a VERY CLEAN bulk. Not at all like last year. I will be staying JUST outside of contest shape, w, my bodyfat fairly low. In other words I will continuosly be on this same diet with minor exceptions to allow muscle growth. I will continue light cardio as well (SHOOT for 30-45 mins a day). In the mean time I will be incorperating some power lifting into my routine to really hit those deep muscle fibers and get everything nice and thick. I will still be doing fairly high reps w. heavy weight lilke I have been. as high as 15-even 20 reps in some sets, and generally no lower than 10, but I will add a max out set at the end every time. (deadlifts are always a full-out power exersize). Bodybuilding is always my main focus, but my stats will begin to shoot through the ROOF!

!2008!

2008 is LINNED UP with competitions. I will be kicking off the new year with the OCB Spirit Of America which is a pretty big show. here is what I have planned for 08 SO FAR…

The 2008 Line Up:

OCB Spirit Of America

NPC Ocean State Natural

OCB Judgement Day

OCB Northern Atlantic States

INBF Gate City Championships 

INBF Monster Mash                 

Possibly: (OCB) Spring U.S. Nationals

(Plus several INBF shows)

Keep in mind, this is through out the whole duration of 08 I won’t be competing in the summer, I will probably do 3-4 before summer and 3 after. Not ALL of these are a definite, and keep in mine the INBF has not put up their 2008 schedual yet, I will try to do several of their shows as well. I ill keep you all posted as I move along. Thanks you guys for ALL of your support through out this whole year.

N.

Today (sat. 10/20/07) was the the 2007 NPC Rhode Island Muscle. It was really fun getting back into competeing after a year off. I place 1st in the Teen division, and 2nd in the light weight mens division. actually the guy I placed 2nd to in light weights ended up taking the over all, and I STILL compaired to him pretty well considering he was 44, and had been competing for 14 years. I weighed in at around 132.5 with pants, hoodie and sneakers on so I was probably closer to 130.5 naked. The ONLY downfall today was my Tan. it was HORRENDICE! I used pro-tan’s; Ultra Bronze… never again. it came out WAY too light, and greenish. that was the only problem, I was not dark enough. but I was talking to a guy who told me about mixing pro-tan w. jan tanna and some other things to get a nice dark tan. So I’ll turn it around this next competition. Another really sick thing was how much attention I attracted. After the pre-judging I had a guy from the press come and take photos of me that will be used for pro-source! I also had some people talk to me about photo shoots. ontop of that I also had a whole lot of randome people just coming up and asking to get pictures of me. when I watched the video of my routine I noticed alot of other people (who I never met) filming me and taking pictures of me, and when I came out on stage half the fitness/modeling girls were cheering and taking pictures from the audience. It was definitly a good day. I just need to get that tan down. oh well all part of the experience/learning process.

   I cellebrated tonight by going to wendy’s w. the fam. I downed a classic tripple, medium fry’s, and a small oreo forsty, once I had finished all of my order, just out of ego and extacy I finished off the rest of little sisters burger (who was full). lol I also had a couple of my sister’s home made brownies. tomorrow, I will not be eating as bad as I did tonight but still have a few of the pleasurs (sandwiches w. mayo+bread which I havent had for 3 months) and my uncles home mad apple sauce I have been dying to eat all week, and maybe a little bit of dessert (a little) but then monday its back to the grind. I will keep dieting and hopefully be able to compete in the INBF Monster Mash, a HUGGEEEE show on november 4th. I will keep you all updated thanks for all of your support.

N.

As of tomorrow (sat. 10/13/07) I will officially be a week out from the NPC Rhode Island Muscle! I’m pumped. I cannot wait to see the changes in my physique that this last week has to offer. I will not be depleating carbs and all that, becuase that actually makes you flatter (ripped but not as full) so I will keep the carbs up all week while drinking water untill the night before the show when I stop drinking around 7:00 pm (I believe, got to double check the schedual). I just finished my last back work out and last full-out workout untill competition. I actually maxed out 295 on deadlifts today. Considering I am a week out and weight roughly around 133 right now.. nothing negative about that. I could easily have gotten 300 but I didnt want to push it and risk injury this far into the game. My posing is down to a T now. I keep my legs, abbs, arms etc. flexed and keep a confident smile at all times throuh out the posing almost w.o even thinking about it now. *anyone who competes knows how hard that can be.* So I am very pleased w. the progress. I give everything to God so what ever he has planned for this contest I will take it, and try my best to just have fun w. it. thanks for the support guys. I’ll keep you all posted.

Unfortunately the 2007 INFB Gate City Championships, Oct.13 were cancled as of today for various reasons. No worries though. I’ll keep dieting for an extra week and do the NPC Rhode Island Natural. I Know that God has a plan for everything so I wasnt upset about this. Plus this sets me back to 3 weeks out instead of 2, giving me all that much more time to get SHREDDED! This also boosts my Inspiration to train harder, because it is a more prestigious competition, and I have never done an NPC show before, judging will also take place in the night show, not JUST the pre-judging, so I am PUMPED!

My strength has been through the roof since I got on Muscle Tech’s Leukic. This stuff is amazing. I just got done w. a chest and bicep work out today. my benching was through the roof, and after a drop set on flat bench I was repping out what not too long ago was my max for 12-15 reps!, and then I finished off my bicep routine w. Hammer curls, 40lbs. I am getting a much better pump now. I want to thank everyone for the support, I will keep you all updated.

As of today (saturday 9/15/07) I am officially 4 weeks out from the Gate City Championships. I’m sorry that I have not put up any recent update photos, I just havent gotten to it. I’ve stepped up my cardio to 45 mins. twice a day now. most of it is done on the bike because its faster pace then the treadmill so it has a better chance of burning more fat. my dieting is going good, this week is the first week with NO bread. My only (Main) carbs right now are sweet potatoes. I have really been craving the junk food lately, but I have not, and will not cheat. I am also crossing over the light weight Novice Mens division as well as the teens. Another reason I am PUMPED is I just received the new posing trunks for the night show in the mail, tried them on, and I’m phyched because the color looks great. I’ll wait for the competition pictures to come out for you all to see what the color is. along with that I got my new tanning solution; pro-tan’s: "Ultra Bronze". All of these products were purchased from Bodybuilding.com for great prices.

Ultra Bronze: This is the BEST stuff. Right now the 2 most popular tanning solutions are pro-tan and dream tan. Pro is good because it does not come off on clothing etc. but it requires application 3 day out from the show, which means you will have to walk around school, work, public etc. with an orangy, unnatural Tan on you. Dream tan is good because it is quick application, and comes off easily, but RUINS any clothing it comes into contact with, and covers up lines. this stuff is the best of both worlds. It applies quickly, being rubbed on just like dream tan, but dries and does NOT get on clothing or cover up lines.

     I thinks that is it on the lates update. Like I said, 4 weeks out, got my trunks, and Bronzer in the mail, and everything is dialing in great. I cannot wait. I will keep you all posted.

I am PHYCHED! I am now 5 weeks out as of saturday (9/9/07). I just noticed that the chicken that I had been using has some additives in it, and the fat it contained was really high, something like 23 calories of fat, plus it had every other type of fat, saturated…etc. so I went to Stop and Shop and picked up some good stuff. budgeting is tough right now, so I couldnt get the BEST stuff but a good brand with only 10 cals. of fat, and NO other types of fat. plus I am using a Forman grill which reduces fat, and by cooking it longer I am getting rid of any extra. my cardio is stepping up as well I hit the treadmill for 45 mins, 6 days a week, wearing a long sleeved shirt and sweat pants, immediately after cardio I hit abbs, super setting between decline bench crunches, machine crunches, and leg raises which I do straight out and off to each side to hit the obliques. note this is done in my home basement, so I can listen to w.e music I want, watch TV, and do it WHEN EVER I want to. I keep the long sleeved shirt on through abbs so I can sweat more. my strenght is still up where it was when I first started dieting, so my workouts are consistantly hardcore. I am getting pumped for this comp. I MIGHT enter in the novice light weight mens as well as teens, any input, agrees, dissagrees on that, would be nice. after this I am hoping to do an NPC show the weekend after it, depending on if my father is working that weekend. If I can great, if not, thats fine too, I wont have to keep dieting. like I said 5 weeks out, I want to thank everyone for the support. I will keep you all updated.

N.