bradb 
"Writing for the fitness industry."
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Archive for the 'Training' Category
Tuesday, June 16th, 2009
Q:
Hey Brad, yeah everything is good with the routine and im all most at the last stage and thanks so much for you response! Hey, the reason i asked you about that stuff is to strengthen my mindset even more. I guess i would sum it up to say that i am just a kid who just dreams big in anything that i want to excel in. When i played football i just dreamed like i could play Division 1 football and go pro even though i was a 5′8 linebacker. I tried to reflect that in the way i played, even though i had that one damn obstacle being 5′8 i tried to play like i was 6′3 and 240 lbs and with a hellish attitude. I never let being short hold me back from giving all that i had and trying to be a crushing linebacker. I guess what im trying to say is that i dream so big even when it seems unrealistic at times i just don’t see barriers. I asked you that stuff because i want to know can i do this Brad? Can i get as big as these guys while staying natural? I feel like i can and i just would like you to tell me if it’s possible? Patience is never an issue with me because i know that everything in life takes time. I feel odd asking this but i think that it is part of the process of being the best to question things sometimes. Thanks alot and i hope to hear from you soon!
A:
Bryan,
These professional bodybuilders you see in the magazines are huge! They apparently have a little “help” when it comes to muscle size and strength. If I were you, I would concentrate on yourself be the best you can be. later in life you will be a little less obsessed with being as big as possible and prioritize other things in life. Striking a balance is key. Now as far as your goals are concerned; try looking up to some of the outstanding natural, drug-free bodybuilders out there like Skip Lacour, Phillip Ricardo, and Layne Norton. They have achieved so much in the drug-free side of bodybuilding. Also, it is much more realistic and achievable to relate to their training, nutrition, and supplement advice.
Good luck,
Brad
Posted in Training
Tuesday, May 19th, 2009
For those who have missed the first few articles in the series you can find them here:
http://www.bodybuilding.com/fun/target_training_series.htm
New articles are coming soon!
Be well,
Brad
Posted in Training
Tuesday, May 19th, 2009
Q:
Hey Brad, how are you.
I just wanted to say hello and tell you that everything is going great with the ab routine and thanks again for all the help with the questions. I think I am getting of to a good start. If its ok I would like to ask you about some of the stupid stigmas that a lot of
people face with natural bodybuilding.
I absolutely hate and despise steroid use and would never ever engage in their use in my life but I just want to talk about your point of view with natural pros v.s. untested ones. To me I feel like the use of steroids is kind of like being told that you are getting the greatest Christmas present of your life, that present being a symbol of a great body and if you open it before Christmas, which symbolizes not doing the long work for it of waiting and you can only enjoy it a few days before it gets taken away.
Steroid use seems pointless to me. I am always going to make the choice to be natural and stay that way so don’t worry brad I would die before considering steroids. I just want to talk to you about it because there are some people that I know that use it and there
is a bunch of stupid stigmas that you see with untested pros that you know are using.
Usually pro bodybuilders these days that kids rave about are the untested ones and it makes you think..oh, I can only achieve that body through steriods and I don’t think that is true because I think natural guys can get that body too with work. I don’t care how much time it takes I just want to have the best body I can, I just think that people base instant gratification on steriod use. I hate the fact that natural pros get pushed away when they are the ones who are the pure ones, even though the untested ones do work hard they still cheat by putting that stuff in their body.
How do you feel about this? Because I know I don’t ever need it to be a great bodybuilder? Thanks a lot for helping, not to kiss up to ya or anything like that but I just want to let you know that you are the biggest body building outlet, influence and friend to me for listening me talk a bunch!
God bless you man
A:
Hi Bryan,
I am glad you are having great success with my routines! It really is nice to know others are taking my advice and reaping the results they are after.
Well, I can see by reading your email that you are very passionate about being natural and seem true to your word and beliefs which I appreciate. Yes, it can be a bit frustrating when others are using steroids or other illegal drugs to get the body of their dreams. It seems as if they decided to take the easy road and we - as natural athletes - feel a little slighted in the process. We toil away in the gym just to see only a few pounds of muscle gained and only a few pounds of fat burned. We are so strict with our diets, we turn down invitations for social events, we pack our food wherever we go and we still feel like we are way behind those big "steroid freaks." Bottom line: we feel cheated.
Well, I say we must stop! Natural bodybuilding is a great sport and is growing by leaps and bounds each and every year. We must stop looking at others in jealousy and look at ourselves as ambassadors. We must be the link to others who are seeking a drug-free way of life to show them the way and be a role model of success. Do you think someone would gravitate toward someone with a jealous, bad attitude about others in the gym that may be taking steroids or gravitate toward someone with a positive attitude toward being drug-free?
In other words, we MUST look past those who are clouding our vision of bodybuilding and look to ourselves to promote a drug-free lifestyle and help others along the way. That is their choice and they must live with it. Be the example! Those other guys on drugs will come and go - you will always stay true to your word and the sport. If you practice it, other will see it. Rise above.
Great luck!
Brad
Posted in Training
Tuesday, May 19th, 2009
Q:
Hello Brad,I love your “Mass Confusion” article. I was wondering if you could assist me on an issue. I am not gaining weight (stopped growing in size) and I purchased Cytogainer. Is the high cholesterol content dangerous? Have I thrown my money away?
Also Cytogainer is high in Creatine (3g ) and I also use NO-Explode. Is that too much Creatine?
Many thanks and keep up the great writings.
Roy
A:
Hi Roy,
Thanks for the kind words regarding my article. To answer your question: Yes, 150mg which is 51% of your daily value is a bit much. If you find yourself a little worried about your cholesterol I would either find another protein to buy or consult your doctor. Even though there is new research surrounding eggs (in moderation) and how they have little effect on your blood cholesterol levels I would still be cautious.
On the subject of creatine, 3 grams is actually not a high amount. Most research currently suggests that 3-5 grams pre and post training is what is usually required to have an effect.
Good luck,
Brad
Posted in Training
Monday, May 11th, 2009
Q:
I read your biography on bodybuilding.com. I noticed you lost 30 pounds of muscle in an 8 month period because of the lymphoma. First of all, let me say I am sorry you suffered through cancer and I respect you so much more for coming back to the sport after. This last year, I attended Purdue University as a freshman and hated it. For some reason I lost about 31 pounds of good muscle I had gained. I am from California and so I attribute this weight loss to the sudden change in my climate as well as just depression I would guess from not liking the school much. I also wasn’t lifting while at Purdue. Either way, I am looking to gain that muscle back FAST. So far I have been just doing the same lifts I used to do before going to Purdue but I am seeing negligible results. Do you know of any specific workouts from experience that trigger muscle memory growth?
–
-Chad Centofante
A:
Hi Chad,
Well, it sounds like you are struggling with gains and you seem to be in your OWN way. Depression, no matter how mild, can stop gains in their tracks and sometimes reverse them! It is solely up to us to turn ourselves around and take it day by day. We sometimes may not like the situation we are in, but just think of it only as temporary. Like the old saying, “This too shall pass.”
It is these times of difficulty that really shape us into who we become. If we decide to roll over and curl up, it will become a part of us. But if we decide to stand up and press on no matter how many times we fall, well, that is who we become!
Real courage is keeping it together when everyone around you would understand if you fell apart. See this new environment, school, schedule, etc as a challenge set in front of you. You will learn so much about what you are made of and who you will become. Just think, if everything in life were easy, it wouldn’t be worth having.
Once you start down the road of better thinking and the correct mindset - trust me - the gains will come back like wildfire. Rekindle your passion! Isn’t that what bodybuilding is all about? Fighting through adversity to one day triumph despite the road ahead.
Keep a journal of your thoughts and do one thing each day to counter your depression. Once others see this new, positive you they will gravitate toward you and lift you even higher.
Great luck!
Brad
Posted in Training
Wednesday, April 29th, 2009
Q:
Thanks so much brad!!!!! Hahaha, i didn’t expect a response that rapid but thank you so much and i am relieved that you care and are of help. I actually think i am a bit nerdy for knowing that much at 19, hahaha but thank you. I will definitely keep sticking to the routine and i will let you know my progress in a few weeks. One thing i want to say that i forgot to ask is a question that has really been like a splinter in my mind cause i can never get a solid answer. Bodybuilding is about shocking muscles into growth, in other words creating muscular hypertrophy. I am a “stubborn believer” that your muscles only grow if they are moderately sore the next day. If my muscles are not sore the next day does that mean I wont make a gain? That Im not building muscle? Please help me………again!!!! Haha thank you for your time mr. borland!
A:
Hey Bryan,
You are correct, bodybuilding is about shocking the muscle into growth. You need to keep the muscle guessing for it to keep changing and growing. On the subject of soreness, well that is a tough one. Some bodybuilders get extremely sore after each workout, while others only moderately. That is something you will have to gauge yourself as everyone handles the damage done by training differently.
From my own personal experience I am sore after each workout. If I am not feeling much soreness after a while, I know it is time for me to switch things up a bit. However, if you are the type that is making gains despite the lack of soreness then I wouldn’t worry too much - you are making gains nonetheless. That is why it is important to not only track your training and nutrition/supplementation programs, but also your progress. Take notes on circumference measurements, bodyweight, and possibly percent bodyfat on a regular basis (possibly once per month). This will ensure you are on the right road of pursuing your goals.
Good luck!
Brad
Posted in Training
Tuesday, April 28th, 2009
Q:
Dear Mr.Borland,
Hello, My name is James Loomis and I am a 31 year old Corrections Officer in upstate N.Y. I been working out for about 2 months now, and my goal is to hit the 10-12% body fat range (last I checked I was at 30%), and to bulk up, not to the professional body builder standards but substantially larger then I have ever been. I took me a while to get into the grove of exercising, I’ve had many false starts. But I have fallen in love with the feeling of pushing hard, and giving it my all. I’ve been reading a lot of your articles, and I’ve found them really helpful. I’m looking forward to your S.P.O.T. when I finish up my current routine.
Ok, now for the rub…. I was hoping you would take a few minutes of your time to give me a bit of guidance.
I’ve been reading your supplement guide (what to take and when), and I, like most people, am tight on money. I have decided to go with 3 supplements, BSN No-Xplode, Optimum 100% whey, and Optimum opti-men multivitamin.
question 1) will this cut it?
question 2) should I still take a zma supplement?
question 3) my lean body mass is 178 lbs, but my weight is 258 (down 30 pounds from my start, about 2 months ago), do I base how many grams of whey I take by lean body mass, of body weight?
I appreciate you taking the time to read this, and look forward to here from you. Again, I thank you for any wisdom you can bestow upon me.
Sincerely,
James J. Loomis
Corrections Officer
Oswego County Sheriffs Dept.
A:
Hi James,
First of all my respect goes out to you regarding your chosen profession. Secondly, congratulations on making the decision you have to get into peak physical shape! It will not only make you feel and look better, but it will aid in the work you do as well.
To answer your questions:
1. Yes, BUT! Although I am a big proponent on how supplements can aid in our goals, I have always been a bigger proponent of how food can do the same. We must start with food and then add in our carefully chosen supplements. I think you are doing real well with whey protein and a multi-vitamin. The NO product is something you will have to find out if it works for you or not.
2. I don’t think a ZMA supplement is a huge necessity right now (especially if you are taking a multi). You have just jumped back into the fitness game so give your body time to adjust to the new activity.
3. Base your protein requirement on lean body mass. So 178 grams of protein (the majority from food and a couple of whey protein shakes). This feeds your lean mass instead of your entire body mass.
I hope this helps. let me know how you are doing.
Thanks,
Brad
Follow-up:
Brad,
Thanks for getting back to me so quickly, honestly I wasn’t sure if you would even respond. I cant tell you how nice it is to have someone with experience to give me a straight answer!
1, I try not to over board with the supplements. I normally wake at 7:30, and have one scoop of whey with 8oz of milk (2%), and my multi. Then at 9:00 I take 2 scoops of my NO with 10oz of water. My work out is at 9:45ish, till roughly 11:00. Then its back home for lunch with 2 750mg pills of creatine, and my second multi. Then I go about my day as normal with a early dinner with my last multi, and then 2 sensible snacks later that night. I get home from work at 11:30pm, so bed time is normally 1 in the morning.
2, Thanks for the heads up, If I don’t really need it then I don’t want to waste $$$ on it.
3, Wow! I was racking my brain trying to figure out for to choke down all that protein! 250g seams like so much, and I thought it was weird to feed my fat, any more that I already do.
Brad, I really appreciate you taking the time to give me a hand, and this has been very helpful.
Thanks again, James
Posted in Training
Tuesday, April 28th, 2009
Q:
Hey brad, my name is bryan phillips and I am an aspiring bodybuilder who is looking for a little advice, im 19 years old and have been training since I was 15. I am just starting training in the body building style and it is a change do to the strength training I am used to because I have been a football player most of my life.
I consider myself a very disciplned young man who understands the sacrifices and nutritional values of bodybuilding and I treat it very seriously. To put you in my mindset I am one of the kids who trys to do the right things to get my to my goal and I outlaw most of the typical 19 year old temptations of drinking, smoking and the things that I know will hinder my progress as a bodybuilder. I understand the difference between an a normal person and a competetive athelete who is going to stay natural. In other words, I understand that bodybuilding is a selfish sport and I have no problem being that way. I understand the ratio that 20 percent of what I do in the gym and 80 percent of what I do out of the gym is the approach to bodybuilding.
Im 5′8 180lbs and am at least 16 percent body fat. I eat 6-7 times a day and have knowledge of the neccesary supplements like whey protien, vitamins, ZMA, creatine, nitric oxide and glutamine. I understand that these only work through intense training and disciplne. I am telling you this because I wouldn’t want you to write me off as a kid who isnt serious and wont listen to what you have to say because I will and I know you are a pro. I know that you have to tolerate pain in this sport to be successful. Hence, I think my heart is in the right place.
With out further ado, one of my biggest problems with is one of many bodybuilders is ab work. I read your article on ab training on bodybuilding.com and I want to ask about the sample workout. I want to know a few things. Can I do the same workout for my level till I move to the next? How many times should I train abs a week? And how can I extend my ab work after a have reached the highest level? Don’t I have to keep my abs
guessing? Or should I do different exercises? Please help me as I am turning to you for advice, thank you so much for reading this and I know you will help me.
Thanks a bunch for your time!!!!
A:
Hi Bryan,
Wow, you seem to really have a wealth of knowledge about what it takes to one day be a champion natural bodybuilder. I wish I had that much wisdom and foresight at your age. I simply went into the gym, lifted until I couldn’t anymore and then went home and ate everything in sight! No worries, I take all questions I get seriously and do my best to try and respond to each and every one of them.
You are correct: Yes, keep the body guessing by switching up the routines, however, our job as bodybuilders is not to grow the abs to maximum size. Conversely, we want to create a tight, V-tapered, muscular midsection without the blocky look. Seeing as you have some bodyfat to shave off before seeing ultra detail in your midsection, I would try the beginner routine for a few weeks and then move up to the next level. Stay with each routine for 3-4 weeks and then switch it up to another routine. Of course, later on when you master all of the moves and programs, switch up the programs with each workout. This will keep the gains in muscularity coming and reduce boredom.
You are on the right track, just stay consistent. Let me know how you are doing.
Thanks,
Brad
Posted in Training
Tuesday, April 21st, 2009
Q:
Hey i’m a man from norway, I like your article about target training shoulders, but do you have articles about every body parts?
If you have can you send them to me? I like very good what you are writing.
Best regard
Jan-Morten
A:
Hi Jan,
Yes, the seires is called The 10 Bodypart Series and will include every bodypart. Check back to Bodybuilding.com often for new releases. The Quad special should be appearing very soon.
You can find the past articles here:
http://www.bodybuilding.com/fun/borland.htm
Thanks,
Brad
Posted in Training
Tuesday, April 21st, 2009
Q:
Hello Brad,
First let me thank you for your service to our country and secondly God bless you on overcoming cancer!
I found your articles on bodybuilding.com when I was looking for some answers for body fat and gaining muscle.
I was also interested because you use only natural supplements.
I am a 48 year old, 6′ ft, 183 lb ectomorph male with celiac disease. I started working out about 5 years ago when I changed to a gluten free diet and dropped down to 172 pounds. I had no energy and did not have any strength or endurance when playing sports.
I am now up to 184lbs with some visible muscle on my arms and chest but I have worked very hard to see this result. I eat really healthy and frequently and I feel like my strength is good, however I still carry a small amount of fat around my stomach and have “love handles”. When I lose weight it drops everywhere else on my body with the waist being the last place. Everyone tells me that I have to control the waist fat by my diet. I have a very sensitive stomach and have tried some supplements but always wind up with stomach pain.
I perform strength training MWF and cardio T & TH. Any thoughts on how to gain muscle and loose those annoying love handles?
Regards,
Gregg
A:
Hi Gregg,
Wow, what a challenge! You seem to be taking it in stride and also work extremely hard despite those obstacles. I applaud you on those extraordinary efforts.
You sound like you are in terrific shape already, but I do understand that you want more from yourself to get the ultimate physique. The first thing I would look at would be your diet. Are you consuming too many unhealthy fats? Are you taking in enough healthy fats? With the gluten free diet you are currently on, are you undulating the calories to keep your metabolism guessing? Try taking in a few less calories for two to three days, then for a day increase those calories slightly above maintenance level. Keep cycling calories this way each week.
Second, take a look at your training. This is the trigger to ensure the food you take in is being utilized in the most effective way possible. As with undulating caloric intake, take the same approach to your training. Try a A,B,C routine whereas you have three completely different routines for each bodypart. Also mix up your cardio. Try a traditional session one day of low intensity, long duration and the next day try a shorter high intensity interval training session.
The human body is incredibly adaptive and the trick is to keep tricking it into change.
Good luck!
Brad
Posted in Training
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