Man (and woman), are a mammalian species. Unfortunately science has shown that we as a species are the slowest maturing, slowest growing of all the mammals. While slow to develop, what we develop is not slow, perhaps a paean to our very long evolutionary period, leading to such extreme adaptation intelligence. Dogs, quickly evolved are rough and tough, but not too smart. They reach maturity at 18 months but man takes 18 years
For a bodybuilder past maturity, past age 18, to try and add muscle, this becomes a very testy proposition. Once more, trying to add muscle mass at the SAME time you try to add ripped cuts and definition, that is even a testier test
Bodybuilders really fight physiological logic right down the line. That being said, it is possible to increase muscle size and cuts simultaneously without having to use nutrient partitioning drugs such as steroids, which certainly make the job easier (if not more health – impacting).
ULTIMATE TRAINING: Phase
Adding muscle and definition is what our phase 2 Ultimate Muscle Workout is all about.
Why do you grow so much in size and strength from age 12 to age 18? Well, because you are major-league anabolic during that period, with massive rushes of natural testosterone and growth hormone, flooding your system. The trick is to keep any anabolic phase ongoing as long as possible.
Now is this possible? Yes. In fact, look at professional bodybuilder Albert Beckles. For those of you, who remember, this Barbados born, early London-bred bodybuilder, hit his all time peak at about 50 years of age. He won the 1991 IFBB Niagara Falls pro championship at age 61.
Men like Beckles, Bill Pearl, John Grimek, Vince Taylor, Lou Ferrigno and others, all hit their muscle developmental peaks past age 40. Even Ronnie Coleman is well past 40.
ADDING MUSCLE AND DEFINITION
They all found ways to continue the long hard slog of anabolism. Let it be said, you can continue adding muscle size and power (as you did in our Phase 1 workout in the last issue (NNM 14 #3 "Phase 1: Mass and Power Training") of and with the proper nutrition program and a few tweaks to your training program, you can decrease your body fat and can carve in deep definition, right along!
In your second phase of the Ultimate Muscle Workout you will continue with power movements, add a few more refinement exercises to increase your muscularity, and use Ultimate Muscle Protein for dual action results for added muscle and less body fat.
The key factor in training for additional muscle size with cuts is continual progress. This includes using heavier weights, increasing reps with the same weight, or reducing rest periods between sets. Another more subtle form of progression is “try something new”. Try a different exercise or use a rep scheme that you have never used before. Here is a workout that includes some different rep schemes and some seldom used but very effective exercises.
- Phase 2: ADDING MUSCLE AND DEFINITION
- Lasts 6-12 weeks
- You train around a 3-day split, 2 days on, 1-day off
- Day 1: Chest / Shoulders (Workout 1)
- Day 2: Triceps / Legs (Workout 2)
- Day 3: Rest
- Day 4: Back / Biceps (Workout 3)
- Day 5: Chest / Shoulders (Workout 1)
- Day 6: Rest
- Day 7: Triceps / Legs (Workout 2)
- Day 8: Back / Biceps (Workout 3)
- Day 9: Rest
- Day 10: Start over.
2 DB Bent arm Pullover, Press, and Flye
The third exercise on the list, 2 DB Bent arm Pullover, Press, and Flye is a compound exercise that will hit your chest from three angles. Lie on a flat or decline bench with a medium weight dumbbell in each hand, palms facing at chest level. (Start very light until you master the exercise performance.)
Start with the pullover portion. Take a deep breath and lower the weights past your face and behind your head. Then pull the dumbbells back over to the starting position. Then, do a dumbbell press, up and down for a rep (palms still facing). Now lower them to the side in an arc as a bent-arm flye, return in an arc to arms length. Finally, lower the weights to the original starting position for the pullover. The whole series, pullover, press, and flye are one compound rep! Do 6-8 such compound reps.
Clean and Press
The Clean and Press is a great variation of the standing press that will give a new meaning to the term "hard work". Start each rep standing with the barbell on the floor. You power clean the bar from the floor to your chest and press it. Return to the floor and do again. Each clean and press counts as one rep, repeat for 5-6 reps. Rest for about 3 minutes, then repeat until you complete 3 sets of 5-6 reps. Add weight whenever you can get 6 reps on all 3 sets.
Lying 1 DB Lateral Raise
Lying 1 DB Lateral Raise was a favorite of Arnold the Governator. Lie on your left side on a bench with your right arm holding a dumbbell. With your arm slightly bent raise the dumbbell up in an arc until it is in a vertical position above your shoulder. Lower and repeat for 3 sets of 10-12 reps with each arm.
(Start seated at the end of a bench with bar laying on thighs – curl to neck and lower back to thighs – your arms will not straighten completely out)
Lat Machine Curl
(Lay on bench facing up with face under bar. Get someone to hand you the bar and then with upper arms perpendicular to the floor, curl the bar to the bridge of your nose.)
Abs, calves, and cardio are up to you. I’d suggest 2 days cardio, abs and calves.
ULTIMATE NUTRITION FOR SIZE CUTS!
Adding muscle size and strength while simultaneously carving in cuts and definition, requires more than training. Needless to say, more rest and good sleep is absolutely critical and there can be minimal outside stress in your life, emotional, mental or physical. Albert Beckles did not even get a driver’s license in California. That’s how much he wanted stress out of his life!
Nutritional density and high protein quality and quantity are the rule now. Your diet should be 40-50% protein. Meal protein must be eggs, lean beef, cottage cheese, turkey and chicken.
The best (and only scientifically proven) protein supplement to gain lean muscle and carve in cuts at the same time is Beverly’s Ultimate Muscle Protein. Take UMP between meals and before bed.
To achieve maximum nutritional density and improved amino acid utilization from each meal Density (the 8 Essential Amino Acids) and Ultra 40 (defatted extract of Argentinean beef liver) help enormously and are vital. Work up to 5 Density and 6 Ultra 40 with each food meal.
Remember, we talked about extended anabolism at the beginning of this article? And how hard it is to add muscle mass at the SAME time you try to add ripped cuts and definition? And that once your past age 18, it is almost impossible? Beverly has been looking for a drug-free, natural solution to this problem for years. After extended research BI developed an entirely new category of dietary supplement, the carnitine analog formula. In a recent study subjects safely reduced total fat mass (by nearly 4 lbs) and increased total muscle mass (by over 8 lbs). Were the subjects teens or in their twenties? No, this study was performed with 100-year-old subjects!
For extended anabolism use QUADRACARN™ three times daily: one serving (3 tablets) with meal one; one serving before training; and one serving with final meal (or before bed).
Carbohydrate sources should account for 20-30% of your nutritional intake. It’s important that you use only the best, nutrient rich, low glycemic carb sources in order to maintain stable blood sugar. Sweet potatoes, oatmeal, brown rice, red and black beans, green vegetables and low carb fruits such as strawberries, cantaloupe and grapefruit are best.
Although you’ll get good nutrients from the healthy food sources listed above, we recommend a daily Super Pak vitamin/mineral packet.
Cover all your micronutrients
You should eat 20-30% fat. Much of this will come from your protein sources. However, it is very important to make sure that you also get the essential fatty acids you need. Fish oil and flax oil are excellent sources of healthy fats, but even better is an essential oil blend from Beverly, EFA Gold. This is a blend of the finest sources of essential fatty acids including fish oil from cold-water salmon, flax oil and borage oil.
Here is an illustration of the Phase 2 Ultimate Workout diet plan for a male weighing about 210 lbs.
- It is very conceivable that you will drop up to 12 pounds of fat and gain an additional 3-4 pounds of muscle if you follow this plan faithfully for the next 3 months
- Meal #1
- 2 whole eggs / 4 egg whites
- 5 or more ounces of 93% plus lean beef
- 1/2-cup oatmeal before cooking
- 1 Super Pak
- 5 Density
- 6 Ultra 40
- 3 EFA Gold
- 3 Quadracarn
- Meal #2
- Protein Smoothie: 2 Scoops Ultimate Muscle Protein (Vanilla flavor), 4 frozen strawberries, 16–oz. water
- Meal #3
- 10–oz. chicken (weighed before cooking)
- 6 oz sweet potato
- 2 cups green vegetables
- 5 Density
- 6 Ultra 40
- Meal #4
- Protein Drink: 2 scoops Ultimate Muscle Protein (Chocolate flavor), 1 tbsp almond butter, 16–oz. water
- 3 Quadracarn
- Meal #5
- 10–oz. 93% lean beef
- 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
- 5 Density
- 6 Ultra 40
- 3 EFA Gold
- Meal #6
- 2 Ultimate Muscle Protein (Cookies & Créme flavor), 1 TBS heavy cream, 6–oz. water mixed in a bowl as a pudding before bed
- 3 Quadracarn
SUMMARY OF ULTIMATE MUSCLE
WORKOUT PHASE 2
- 3 day split, train two days, rest one.
- The key factor is continued progress, e.g., heavier weights, more reps with the same weight, or reduce rest between sets.
- New training stimulus – either a new exercise or different rep range.
- Eat only the best sources of protein, carbs, and fats.
- Daily intake: 40-50% protein, 20-30% carbs, and 20-30% good fats.
- Beverly Ultimate Muscle Protein, Density, Ultra 40 Liver Extract, Quadracarn, Super Pak, EFA Gold.
NNM 14 #4