How does one go about becoming selected as a model amongst models as the man with perfect proportions? Well, it certainly helps to actually have perfect body proportions as defined by ancient classic Greek art and Brian Wiefering does.
Berserk Training
Man with perfect proportions
Brian Wiefering
Body Muscle Volume 2
In July of 2001, Muscle & Fitness author Brian Rowley and former Mr. America Jim Morris selected Brian as an example of perfect proportions for a project on aesthetics and health they were working on.
Brian certainly has come a long way -- from the cover of Muscle & Fitness –– from local competitor to a Muscle Mania top Pro.
It was just one year ago on one of his frequent visits to the Beverly Nutrition Center that Sandy planted the seed in Brian’s mind that he may make more out of his bodybuilding than just as a competitor. Since then he’s competed successfully in both drug tested and non-tested contests winning overalls in both. He placed 2nd in the 2001 Muscle Mania South Beach Pro Invitational. Muscle & Fitness magazine flew him to Venice beach, California for a cover shoot with Roland Kickinger. Three weeks later they brought him back for another cover shoot, this time in Hollywood.
How did Brian come so far, so fast? Did he take a shortcut? What about his job and family?
We all know there are no shortcuts in life and gee, Brian and his wife Heidi just welcomed their third daughter, Maria (she joined Molly and Madalyn) into the clan. Not only that but Brian’s continued his full-time sales position at Global Crossings Telecommunications. So it wasn’t as if things were easy.
But –– Brian and his training partner Michael Ridgeway decided to re-dedicate themselves to training and literally became a sight to behold in the gym. In fact, the word is -- that they sometimes go so completely berserk in their training that the whole place literally stops and everyone watches.
- Here is the general background to their Berserk –– Lack of Sanity Training:
Two on, one day off, then three days on and two off and repeat that pattern: - Day 1: Chest and Hamstrings
- Day 2: Back and Calves
- Day 3: Off
- Day 4: Quads
- Day 5: Biceps and Triceps
- Day 6: Shoulders and Calves
- Day 7: Off
- Day 8: Off
- Repeat Day 1
Brian and Mike trained each major body part with 3 to 4 exercises and 3 to 5 sets of each for a total of 12 – 16 sets per workout.
Here are Brian’s keys to Perfect Proportion Berserk Success:
KEY ONE
1) Variety is Indeed the Spice of Life! Change Exercises/Sets/Reps.
- As an example, the first chest day:
- Flat Bench Press 5 sets x 5 x 315-lbs
- (The goal is to complete all 5 sets with 315 for 5 reps)
- Incline Press Machine 4 sets 10
- Dumbbell Flyes 5 sets 8
- The next chest workout is totally different:
- Decline Dumbbell Press: 5 sets 10-8-6-8-10
- Incline Barbell Press 4 sets 8
- Cable Flyes 5 sets 15
KEY TWO
2) Just Go Berserk on Training Intensity.Don’t ever hold back! On the first warm-up set, use good form, and then unleash the hounds of Hades on your body part.
For example on calves they might do:Seated Calf Raise 3 set 100 – (yes, that’s 100 reps per set). Here’s how: Use a 45# and 25# plate on each side of the seated calf.
- Do 30 reps in good form on own
- The next 20 partner Mike helps on the way up then applies added resistance on the negative portion
- Then do 20 more on own.
- 20 more with partner assistance and resistance
- Finally 10 final reps on own!
Brian says, Believe it or not, we then repeat for a total of three sets. We rest up to 10 minutes between each set. Now on the other day for calves we might pick Standing Calf Raises. Here we alternate sets for the length of whatever song was on the gym stereo. (Neither of us wants to start a set when Stairway to Heaven
– the long version came on).
He adds, To give everyone another example, take biceps: We’ll take a 135# barbell, I do one rep, then Mike does one rep. We alternate the bar quickly and each do a rep. Not so hard? Well, what about after 50 singles with 135-lbs each?
KEY THREE
3) The Basics Baby!Brian notes, We always include flat bench presses, barbell presses, squats, wide-grip pull ups and deadlifts. I may not do every exercise from one week to the next, but I always make sure to include each of these exercises at least every other week. Squats are the only exercise that I might include two workouts in a row but if we do it might be 5 x 5 one week and 4 x 15 reps the next.
KEY FOUR
4) Supreme Superior Nutrition!Brain says, After I placed way up in the 2000 Muscle Mania Super-Body, I took my nutrition up 10 notches.
I always eat six times per day and will not go to bed until I get at least 250 g of protein. I have a protein source at every meal and then usually alternate a carb or fat source from meal to meal.
A typical nutritive day:
Meal 1: 2 hamburger patties, 1 serving oatmeal (no extra fat needed because of the beef).
Meal 2: 2 chicken breasts and either a swig of Flax Oil or a carb like oatmeal or sweet potato.
Meal 3: 2 scoops Muscle Provider or Ultra Size + 1 scoop 100% Egg Protein.
Sometimes I may add blueberries or strawberries if my carbs have been low that day, or heavy cream if I need more calories. Meals 4 – 6 are a repeat of 1st three.
Brian I’ve taken Beverly’s Mass and Ultra 40 with every meal over the past six months.
Right now I’m taking Beverly’s L-Glutamine, Creatine Monohydrate and ZMA as well.
My competition weight is now up to 207-lbs, a full 12-lbs gain from last year.
I credit this to really going berserk with Mike and also to the amazing power of Beverly’s stuff, far and away the best in the business.
Volume 2
Basic Training:
› 42 DAYS! Massive Muscle For The Natural Athlete
Maximum Muscle Mass Through Nutrition & Super Supplements:
› Secret of a low carbohydrate diet and maximum muscle
Volueme 3
› Feature – Tommie Robertson
How This Amazing Bodybuilder Maximized His Potential Without Drugs
› Add 7-lbs of Muscle in 70 Days
› Burning Fat
Bodybuilding is Superior than aerobics