Build Massive Muscle training program for bodybuilders

Get Big Gain Muscle Stay Hard, J.R. McKinney

How I Increased My Competition Weight Eight Pounds, Yet Still Came in Harder

By; Roger Riedinger
Winter 1996

Kentucky Derby

J.R. McKinney came to the Kentucky Championships this year a full eight pounds heavier than his competition weight of a year ago. Rather than sacrificing detail and conditioning, J.R. actually came in harder! J.R. is currently attending college at Eastern Kentucky University where he will obtain a Bachelor’s of Science in dietetics in May of 1997, after completing a nine month internship and passing the Registered Dietitians Exam, he will become a Registered Dietitian. His future bodybuilding plans are to take the entire 1997 year off from competition. Add as much muscle as possible, and compete in the 1998 Kentucky Derby at the weight of 210, then go on to the Junior Nationals or Junior USA.

Bodybuilder JR McKinney
Bodybuilder and Registered Dietitian J.R. McKinney
J.R. after the Kentucky Championships, Gets Big, Gains the Muscle while Staying Hard

We interviewed J.R. on one of his recent visits to the Beverly International Nutrition Center so that you can learn from his success.

Tell us how you got started and some of your accomplishments in bodybuilding.

I was first inspired to be a bodybuilder when I saw the movie Conan (The Barbarian) as a kid. I was in awe with Arnold and thought to myself, I would love to look like that. However, I didn’t really get around to starting weight training until five years ago. I didn’t even attend a real bodybuilding show until the 1993 Kentucky Derby Bodybuilding Extravaganza. But, after seeing a contest in person, I was hooked. The following year I entered my first show, the Mr. Louisville, and placed second in the heavyweight division. The following week I won the heavyweight division at the Thoroughbred Classic, what a rush! The following weekend I won my first overall title in Kingsport, Tennessee at the Kingsport Funfest.
My second year in competitive bodybuilding, 1995, I won the heavyweight division in the Mr. Louisville and the light heavy once again in the Thoroughbred Classic. Following the Thoroughbred, several judges advised me to enter a national qualifying contest the following year. So I set my sights on the 1996 Kentucky Championships. I placed 2nd in the light heavy behind the eventual overall winner but had improved my condition immensely from the previous year in terms of both size and conditioning.

How did you make this kind of improvement to a physique with which you had already won a number of bodybuilding titles?

For the two previous years of competing my diet consisted of a high protein, moderate carb and very low fat. I would come in lean and hard, but I felt as if I sacrificed too much muscle during the process. As I watched one successful bodybuilder after another utilize the Beverly International Nutrition Center to come into their competitions bigger and better conditioned than at previous contests, I thought I’d give it a try myself. The only problem, there were only eight weeks left to the show. Better late than never, Roger suggested I keep my protein high, lower my carbs somewhat, and switch to those with a lower glycemic index, while increasing my fat intake to approximately 25% of my caloric intake.

Here’s the diet we devised for the final eight weeks leading up to the 1996 Kentucky Championship:
7:45 3 Energy Reserve (L-Carnitine)
8:00 30 min cardio (treadmill or stationary bike)
9:00 8 egg whites with 2 yolks, 1 Super Pak
10:30 3 Ultra 40 liver tablets, 3 Density (EAA)
12:00 300g eye of round and 11 oz. cantaloupe, 6 Ultra 40, 4 Mass Amino tablets
1:30 3 Ultra 40, 3 Density
3:00 300g chicken breast, 170g yam, 3 cups salad, 6 Ultra 40, 4 Mass
4:45 3 Energy Reserve
5:00 train
7:00 250g lean beef and 1 1/2 cups whole strawberries, 6 Ultra 40, 4 Mass
8:00 3 Ultra 40, 3 Density
9:30 300g chicken breast, 3 cups salad with 1 Tbs. flax, 6 ultra 40, 4 mass
12:00 2 energy reserve

TOTAL: 2700 calories

400g Protein, 80g fat, 96g carbs. Included the final two weeks were Muscularity (BCAA’s) and additional Density (Essential Amino Acids, EAA’s).

Training and Cardio Schedule

I always use basic compound exercises year around while training. I believe the basics are the fundamental movements that develop muscle mass. I generally perform 3-4 compound exercises along with 1-2 isolation movements with rep ranges of 6 -12. I train heavy all the way up to the week before the show.

Here’s an example of my typical training and cardio schedule when preparing for the Kentucky Championship:
Monday am 30 min cardio | pm calves, quads & hamstrings
Tuesday no am cardio | pm chest, bi’s & abs
Wednesday am 30 min cardio | pm 30 min cardio
Thursday am 30 min cardio | pm back, tri’s & calves
Friday am 30 min cardio | pm shoulders, abs & calves
Saturday am 30 min cardio | pm bi’s, tri’s, abs & calves

My cardio consisted of either stationary bike or treadmill. I would perform 30 minutes of cardio every morning before eating breakfast except following leg day. I rest my legs on this day which I feel allows the muscles to recover more fully.

My legs used to be my weakest body part, but now they’re my favorite body part to train. Every time I train legs I don’t stop until I can barely crawl out of the gym.

Here’s an example of my typical leg workout:
Calves (seated):3-4 sets 8-12 reps
Standing calf:3-4 sets 8-12 reps
Quads leg ext:4 sets x 12 reps, 10, 8+
Squats or press:4 sets x 12 reps, 10, 8, 6 reps
Hacks:3 x 12, 10, 8 reps
Hams seated leg curl: 3 x 12, 10, 8 reps
Lying leg curl:3 x 12, 10, 8 reps
Stiff leg deadlift:3 x 12, 10, 8 reps

Now I feel my back is my weakest body part. It will receive the same kind of punishment that has brought my legs up to par. Hopefully, it’ll respond as well as my legs have.

What advice would you give to someone who wants to start competing or make the kind of improvements that you have over the past twelve months?

I would tell someone who wants to start competing to stay with the basics for building size. Don’t look at what the big guy in the gym or in the magazines is doing and try to copy it. More than likely, he’s putting the finishing touches on a body part that was built with the basics. Also get advice from someone who’s well versed in nutrition and body building diets to assist you in your diet. I recommend having Roger and Sandy assist you with this endeavor. They will perform body fat analysis every couple of weeks and adjust your diet accordingly to bring you in with the most amount of muscle and best condition possible for you as an individual.

Do you have any closing secrets that you’d like to share?

Remember stay with the basics and stay consistent with your training and dieting. I believe your diet is 65-70% responsible for gaining muscle mass. I personally consume 2 grams of protein per pound of body weight. This means if I weigh 225 pounds, I’ll consume 450 grams of protein divided equally among 7 meals. This comes out to 64-65 grams of protein every meal. I recommend consuming at least 2-3 of these meals in lean red meat which has a higher biological value than chicken or fish. It also contains creatine which keeps ATP levels optimal. In conclusion, keep in mind Rome wasn’t built in a week and neither is a great physique.

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