noriods4me’s BodyBlog

Q. What about eating loads of brown rice?

BP. The amazing thing about brown rice is that you could have it at every meal and actually lose weight. You can have 10 bowls of rice, because it is so high in fiber and so difficult for your body to break down, it takes more calories for digestion than is found in the rice itself.

Q. Can you tell us some of your secrets you use for getting rid of excess body fat just before a contest or exhibition? Do you use different fat burners?

BP. I don’t take fat burners, because the fat burners that are selling on the market today have nothing to do with burning adipose tissue. The fat burners only burn the fat that is in the blood that causes arteriosclerosis [hardening of the arteries] and has nothing to do with burning adipose tissue. There is no such animal. You can’t take a pill that’s going to burn body fat unless it’s some type of thyroid. The only health food products I take are vitamin C, at 1000 milligrams per day, which is spread out during the day because it is a water-based vitamin, and if you took it all in the morning, by the time you went to the bathroom, the rest of it would go down the toilet. I also take a good multi-B complex vitamin and some E.

I might take a protein food supplement if I’m on the road and not getting enough protein, and when I do, I eliminate as much animal fat and as much vegetable fat from my diet as I possibly can. Things like margarine, salad dressings. I back off all I can from refined sugars, no canned foods, no ketchup, no pastries. I eat a lot of complex carbohydrates, which comes from fresh fruits and vegetables, raw nuts, whole grains, and very small amounts of low-fat dairy products, and that’s it.

Q.You just mentioned that you take a good protein food supplement. What is the best type of protein a person can take, and how many grams should be taken per pound of a person’s muscle bodyweight?

BP. The best type of protein a person can ingest is a milk-and-egg protein concentrate. The protein efficiency ratio [PER] in milk and eggs is the highest you can possibly get other than eggs itself, and the protein efficiency is just about like mother’s milk, so it’s just about the best concentrate you can consume.

I don’t mean that you should go out and drink a gallon of milk and eat a ton of eggs. The manufactures of milk and egg protein concentrates have already extracted the protein and the amino acids from the milk and mixed it with the protein powder from eggs and so on. They came up with a real good product where there is zero fat in it almost all together.

Regarding your question about the grams of protein per pound of muscle bodyweight. I have done studies on this, and I’ve read more on protein than you can shake a stick at. If you’re consuming 1/2 gram of protein per pound of muscle bodyweight regardless of how hard you train, that’s all you need for repair and muscle growth; that’s it. Any more than that will either be stored as fat or you can consume it as fuel. So if a person is taking 400 or 500 grams of protein a day, they’re wasting their money and would be better off eating Hershey’s candy bars, because they can be digested quicker.

dennis b weis 

ANOTHER STRENGTH STANDARD CHART
 FOR MEN 

BODY WEIGHT	FULL SQUAT	BENCH PRESS	DEADLIFT	STANDING PRESS	BARBELL CURL
105-120	310	260	360	170	70
121-135	340	285	390	190	85
136-155	370	310	420	210	105
156-170	400	335	450	230	120
171-185	430	360	480	250	135
186-205	460	385	510	265	155
206-225	490	410	540	275	175
226-245	520	430	570	285	195
246-Plus	550	440	600	295	205

75% of max weight

 do one rep wait 1 second.

2 reps wait 2 seconds..

and so on up till 10 reps.

use this method of training for only one exercise per bodypart.

then complete the rest of ur arm routine. this would be considered a "shock method" and shouldnt be used for more than one exercie per body part because u will fatige the muscles and too much stress will be placed on the nervous system.

again arms only

this is my current workout (soon to change in may) but its helping me overcome plateaus and making my deadlift, squat, curls, etc skyrocket.

the downside is that im not going to get great definition from doing this workout. no lunges, no rear delt exercises, etc.

1chest/back

2off

3shoulders/arms

4off

5legs

6off

7repeat\

Chest/back
Benchpress: 20,12,10,8,6,4,fail set superset flat flyz, another fail

Bent rows:20,12,10,8,6,4,fail set superset dumbell pullovers, another fail

Shoulders/biz/triz/
Dumbbell shoulder press: 20,12,10,8,6,4,fail superset lat raises, another fail

Skull crushers: 20,12,10,8,6,4,fail superset cable pushdowns, another fail

Barbell biceps curl: 20,12,10,8,6,4,fail superset hammer curls, another fail

Legs
Squat: 20,12,10,8,6,4,fail superset leg extensions, another fail

Straight-leg deadlift: 20,12,10,8,6,4,fail superset hamstring curls, another fail

Off days are supposed to be 30 minutes of cardio and alternate abs and calves every other off day.

(however I only do 15 minutes of cardio now because I was thinning out too much)

 

 i found this workout online.

no real weightlifting, but for those who are just starting out and would like to lose a few pounds,tone up,  and get in some kind of shape to "show face" in the gym… this could be a good workout to try for about 4 or 5 weeks. (dont half-ass the workout, and keep the diet clean!)

**note on the bottom

 

 

Pushup/Crunch Superset:

Repeat 10 cycles of:
- 10 regular pushups
- 10 crunches
- 10 wide pushups
- 10 crunches
- 10 tricep pushups
- 10/10 Left/Right crunches

Leg / ab Superset:

Repeat 5 cycles of:
- 20 squats
- 20 crunches
- 10 lunges per leg
- 10 crunches
- 20 calf raises
- 20 crunches

Running or Walking!

How much running or walking can you do in 20-30 minutes? Some people can run 3-6 miles or walk 2-3 miles in that time period. Try this one if you want to run.

Running

4 Mile Track Work:
- Jog 1 mile in 7:00-8:00
- Three sets of 1/4-mile sprints in 90-100 seconds
- Jog or walk - 1/4 mile

Six sets of:

- Sprint-1/8 mile
- Jog - 1/8 mile

Or you can mix the two types of exercise together and do what I call a Spartan Run.

Spartan Run:

- Run 1 mile
- 100 pushups in as few sets as possible
- 100 crunches
- Run 1 mile
- 75 pushups in as few sets as possible
- 75 crunches
- Run 1 mile
- 50 pushups in as few sets as possible
- 50 crunches

** if youre feelin spunky and want some more results you’d do the push-ups/abs & legs in the same workout.

**im going to make the people in my squadron do the spartan run for a PT session

Alright, for everyone that has been inquiring about my recent workout routine/schedule… I present to you:
THE 2009 ROUTINE ALA BENANA
Its 5 on 1 off.
1)legs(heavy)2)chest/triz
3)back
4)shoulders/biz
5)legs(light - as in less weight on squats and no lying leg curls)
6)off (but I do cardio, abs, and throw the football around or shoot basketball)
7)repeat
ALWAYS STRETCH. JESUS DID, SO DO I.
 1) Legs
Squat(sometimes I call these the S&P500 )  - 3 warm-up sets(10-12reps), 3×8-10
Lunges – 4×8-10(aim for 10 tho)
Leg extensions – 4×10-12
<Superset leg extensions and curls>
Leg curls – 4×10-12
Lying legs curls – 3 sets of same weight
Seated calf press – 4×10-15
Standing calf raise – 4×10-15
2)Chest/Triz
Dumbbell bench – 1 or 2 warmup sets(12-15), 3×8-10
Incline dumbbell bench – 4×8-10
Flat dumbbell flyes – 4×8-10
Rope pressdowns – 1 warmup(light weight 15 reps), 3×8-10
Seated french press(instead of barbell.. use one heavy dumbbell) – 4×8-10
Weighted dips – 4×8-10
3)Back
Chins 4-5 as many as u can do. Last 2 sets.. hold urself up for a few seconds.\
Deadlift – 3 warm-up sets10-12(gradually increasing weight each set), 3 working sets 3×8-10
Bent rows – 1 warmup12-15, 4 working sets 8-10
Row machine(not the damn rower thing for queers) or cable row 3×8-10, 1 set of 15 reps
4)Shoulders/Biz
Seated barbell shoulder press – 2 warm ups12-15, 3 working sets 8-10
Behind the head press ( I use smith machine) – 4×8-10
<TRISET>
Dumbbell front raise(alternating), side raise(not alternating), and bent over rear deltoid raise.
(Do all three of these exercises one after the other then rest for 1.5 min. begin again. 4×8-10)
Straight or EZ bar curl - 1 warmup, 3 or 4 working sets8-10
Incline curl – 4×8-12
Alternating hammer curl 4×8
<Superset hammer curls and preacher curls>
Preacher curl 4×12
Forearm curls 4×12-15 (doesn’t matter what forearm exercise you use)
5) Legs
The differences between day 5 legs day and day one is this:
Superset squats with bodyweight lunges(30 yards there and back is 1 set.) 2 minute rest after lunges.. then back into squats.
Also on day 5 legs.. no lying leg curls are done.
6) day off.. you’ve earned it
A NOTE:
Each week I swap some things in my workout. As I describe below.. I alternate workouts so that I may be able to do dumbbell and barbell bench, dumbell and barbell shoulder press, and I switch my back workouts so I dont do deadlifts every back workout.
-after my first 1-5 ,my second 1-5 bench is w/ actual barbell bench,  But I keep incline dumbbells. Also, I do decline bench press at the end
-my second 1-5 back day includes lat pulldowns and close-grip pulldowns. I superset both of them. Also ill do hyperextensions instead of deadlift. You should do deadlifts every other back day reguardless so u can keep your spine. Youll need it when youre older.
My second 1-5 shoulder/biz day  I do standing barbell presses, then shoulder presses wit dumbbells, then upright rows, side raises, and shrugs. Question: well whats the sets like ben? Answer: I always do 2 warm-up sets for the first 2 exercises in each body group. And generally…my sets I keep in the 8-10 range.

another note:

im going to keep this blunt, but u can damn sure bet that this is the truth when i say..practice good form and you will grow like a mother f**ker. if nothing else… practice good form. f*ck the weight ur using, f*ck the other guys hurling heavy weights around in the gym, f*ck the pre-maddonnas questioning why ur not going xtremely heavy. a)you WILL hurt yourself b) their form is terrible c) once you start lifting heavier weight (and you will in time) you will have a less likely chance of hurting yourself. seriously.

i used to watch guys that i thought were WAY bigger than me lifting ridiculous weight. i thought.. man theyre strong. well i kept on doin my thing.. strict form and heavy as i could physically go. now they are the same size and lifting the same weight 2 years later.. still the same sh*tty form. i am much bigger than they are now, same perfect form, and looking at how small they really were.

now get your ass to the gym

BIG VOLUME FOR NOT SO BIG MEN

im not sure if all of this volume is good for me(or anyone for that matter).. could b overtraining, but i am getting bigger nonetheless. try it out if u like. tell me how it goes for you!!! any comments are welcome. we’re all learning

points i try to make… when i say 8-10 or 10-12 or 12-15… i mean.. thats the most u can do. The last 2,3,or 4 reps of each set im struggling like a motherf**ker

arnold = deviation arnold schwarzzz workout (from his book) - heavy days 

dave = deviation dave draper workout (found in his archives online) - light(er) days 

  

day1 Arnold 

morning 

dumbell bench :4×8-10 

incline dumbell :4×8-10 

– 

superset> incline and flat flys :2 sets each 8-10 

– 

weighted dips :4x max reps 

2 million (made up this name obviously) 3 x max reps 

note: usually use about 185 on barbell benchpress and rep it out 3sets  as many reps as i can do for the pump 

abs: whatever 

evening 

chin up :4-5sets x max reps 

bent row :4×10-12 

standing t-bar row?? :4×10-12 

(use the corner of 2 walls.. a bench bar.. load weight on and row like a t-bar) 

deadlift: 4×8-10 

abs: whatever 

cardio 3omin 

  

day2 Arnold 

morning 

EZbar curl :4×10-12 

superset  

 Closegrip benchpress :4×10-12 

— 

hammer curl :4×10 

superset 

seated -over the head- tricep press (both arms) :4×10-12 

— 

tricep pressdown :4×10-12 

superset 

standing alternating dumbell curl : 4×10-12 

abs: whatever 

evening 

seated shoulder press(dumbell) :4×8-10 

standing barbell press :4×10-12 

— 

superset> front raises and side lateral raises(alternating dumbells) 2×10-12 each 

— 

standing barbell upright row:4×8-10 

abs: whatever 

cardio 30min 

  

day3 Arnold 

morning 

Squat :warmup set15 reps, then 4×8-12 

Lunges :4×10-12 

Leg extensions: 4×12-15 

standing calf raises 4-5sets x 12-15 

abs: whatever 

no cardio 

evening 

Lying leg curls :4×10-12 

seated leg curls :4×10-12 

stiff leg deadlifts :4×10-12 

seated calf raises: 5×10-12 

no abs or cardio 

  

usually a day off between the two workouts 

  

day4 Dave 

morning 

barbell bench 

superset 

incline dumbell fly 

— 

incline barbell bench 

superset 

flat dumbell fly 

— 

abs: whatever 

cardio 30min 

evening 

Wide Pulldown :4×10-12 

superset 

chin up :4xmaxrep 

— 

Seated rows :4×10-12 

superset 

Closegrip pulldowns :4×10-12 

  

Bent barbell row :5×15 (obviously lighter weight.. focusing ond form an contraction) 

abs: whatever 

  

day5 Dave 

morning 

barbell shoulder press warmup 15reps) 4×8-10 

behind the neck press :4×8-10 

— 

*tripleset* 

seated-dumbell side lateral raise :4×8 

seated-dumbell front alternating raise :4×8 

standing- bent over dumbell rear delt. raise :4×8 

— 

shrug :4-5set x 12-15 (heavy as possible w/ dumbells or barbell) 

abs: whatever 

cardio 30min 

evening 

Closegrip benchpress :4×10-12 

superset 

incline curls(dumbells) :4×10-12 

— 

seated -over the head- tricep press (both arms) :4×10-12 

superset 

flat bench dumbell curls (pretty much a lower incline than the incline curls) :4×10-12 

— 

bench dips(w/ plates on lap) :4×12-15 

superset 

standing alternating hammer curls :4×10-12 

abs: whatever 

  

day6 Dave 

morning 

Squat :warmup set15 reps, then 4×8-12 

Lunges :4×10-12 

Leg extensions: 4×12-15 

standing calf raises 4-5sets x 12-15 

abs: whatever 

no cardio 

evening 

Lying leg curls :4×10-12 

seated leg curls :4×10-12 

stiff leg deadlifts :4×10-12 

seated calf raises: 5×10-12 

no abs or cardio 

  

another day off  

repeat  day 1 arnold next training day