Longevity Quality over Quantity

By: Scott Corey
Magazine 22 #1

20 January 2018

Naively mimicked advanced routines

Around the age of 23 and having done basic pushups and pullups for a couple of years, I came to the realization that if I wanted to get bigger (like the guys in the magazines) then I would have to join a local gym that had the appropriate equipment to meet these goals. I remember the first time I reluctantly went to the local hardcore gym “Where Mr. Cincinnati trains” I was told. Walking in and observing, I was instantly intimidated, but also equally fascinated at the intensity of this group of individuals. I immediately knew right then that despite my insecurities I would need to overcome them if I wanted to be a part of this sub culture. So over time I did just that.

For the next couple of years I became immersed in the gym lifestyle. Day after day I would go and observe these larger than life individuals lifting ungodly amount of weights and walking around the gym looking like Greek statues as a result of their labor. Of course, being gullible and uneducated in proper nutrition, supplementation as well as not understanding the physiology of the natural athlete, I naively mimicked their advanced routines and soon found myself plagued with chronic soreness, exhaustion, moderate burnout (psychologically) as well as frustration. All resulting in arrested development.

Scott Corey side chest during contest

Confused, yet determined to understand why I was losing my drive and progress, I began a journey that included the education and study of physiology, nutrition, supplementation as well as sports psychology. As I look back and assess the past 27 years of my competitive journey and all its aspects, I can honestly say I thoroughly have an understanding that the road to my longevity in competitive natural bodybuilding began with adopting and applying several simple perspectives which included the following:

  • Stimulate don’t annihilate the muscle. Initially I made gains no matter what I did in the gym. After chronic plateauing however, I adjusted my training from six days a week to only three with a focus on quality movements and increased intensity (decreased weight with stringent form and constant muscle tension). I changed my perspective from “no pain, no gain” to that of “quality over quantity”.

The same philosophy applied to my cardio program which I would do post workout and also on non-weight training days in order to keep my metabolism efficient.

Workout Routine

My training sessions are focused solely on quality, not quantity. Sometimes workouts take only 20 to 30 minutes to complete. Two excellent reps are superior to 15 casual ones! Every movement contains constant muscle tension throughout its full range of motion.

Here is a sample Monday leg workout:
Leg Press: Isolated single leg press with 75 to 100lbs, 40 to 50 reps x 2 sets. (If my eyes aren’t watering up by the last 3 final reps then I know I haven’t been isolating the quads enough or that my movements are overly fast with missed tension)
Barbell Squats:
100 to 200lb (perfect form throughout)… only one set*.
*I go until I fail! I’ve gone as high as 100 reps in perfect body mechanic form from start to finish without breaking pace the entire duration. Yes, I felt like I nearly died.
Single Calf Raises on the Leg Press:
1 set to failure with the same philosophy (quality over quantity).
On upper body I usually work with weights which allow 20-30 reps in perfect form. Typical exercises are:
Wednesday:
1-Arm Rows: 50 to 70lb dumbbell, 2 sets of 20 to 30, Pullups:
Underhand position 2 sets to failure; Dumbbell Curls, 30lbs, 1 set to failure at around the 20 to 30 rep range.
Friday:
One-Arm Dumbbell Presses: 50 to 70 lbs, 2 sets of 20-25 reps, Angled
Pushups: 3 sets to failure, Cable Pushdowns 50 to 75 lbs,
1 set to failure which is usually around the 30 to 40 rep range; 1-Arm Dumbbell Side Raises: 20 to 25lbs, 1 set of 15 to 20 reps with perfect form.

Nutrition

Like all great things, it’s actually very simple:

Initially, I made this area overly complex and found myself getting increasingly obsessed over every detail. It took me many years to realize that weighing food every day and stressing over counting every single calorie was not as important for me as simply being consistent with my clean meal plan and staying away from junk food. Logic and common sense not only brought consistency, but also the desired results to my physique and more importantly, my lifestyle outside of the gym felt less burdensome and more normal.

Diet
Meal 1: This will consist primarily of any Beverly related UMP recipe food item such as pancakes, drinks, puddings or cakes
Meal 2:
Meal 3: Same as meal 2
Meal 4: Same as meal 1, but double the portion!

In the offseason I do allow myself one cheat meal a week without any guilt attached to it.

Every two years when I do compete however, for five months I do transition to micromanaging (weighing, timing, etc.) the above food intake along with increasing (or decreasing depending on how I look) the protein and carb amounts. And, of course, I eliminate my cheat meal.

Scott drinks UMP protein powder

Supplementation

As a new lifter starting out almost three decades ago, I didn’t quite understand the fascination that the more serious bodybuilders in my gym had with using the Beverly products exclusively. And although all these athletes were sincere in their verbal justification of their Beverly use, I couldn’t rationalize the logic of spending increased money on a protein powder when Joe Weider of Muscle and Fitness magazine was selling a 5lb bag of “the same stuff” for half the cost. It was a no brainer… I gullibly reasoned at the time.

During this period of evaluation and discovery, I was actually working behind the counter, as well as a personal trainer at the well-known Paramount bodybuilding gym in Cincinnati. Due to my position and the type of clientele we catered to, it enabled me to truly assess the effects of Beverly supplementation from observing, talking, working with, and evaluating the Beverly athletes vs others.

My conclusion during this time frame of literally several years, was that the athletes using Beverly were getting significantly better results. They exhibited better conditioning, fuller muscles bellies, and even seemed less stressed during their contest preparations. The athletes using Beverly were also consistently winning nearly all the local shows, or at the very least, placed in the top spots.

Thus concluded my real world evaluation that all supplements truly weren’t created equal and that the Beverly brand was more than just hype. This "hypothesis" would later be confirmed as I experienced the same results as those I was observing soon after I started on the Beverly program myself.

Due to its texture, taste and diversity to make amazing food varieties, I pretty much live on Beverly’s UMP year round. I cannot stress to the reader enough the sanity that this product brings to your mental and emotional state of being especially when you are about two months into your rigid contest dieting routine. There is not a supplement on this planet that has the diversity or outstanding taste as UMP. I always take Glutamine Select a couple of times a day as well in order to prevent the catabolic process from having its way. Since I am naturally lean, I do not need to use Lean Out or 7-Keto MuscLean, but heartily recommend them to anyone who needs help with leaning out.

Persevering:

Bodybuilding longevity is analogous to being a marathon runner, not a sprinter. In the early 90’s, I was immersed and surrounded by the best and most intense bodybuilders on the scene. 27 years later I only know of two athletes other than myself that still have that competitive edge from that era. Many simply started out too fast and although amazing in their athletic potential, neglected the basics of wellness and common sense and are now suffering chronic health issues as a result. The majority however lost their passion simply because they didn’t possess the right perspective and balance about life in general. I learned early on that If I wanted to remain an athlete my entire life, then I needed to be disciplined, wise, consistent and most of all persevere in my training and eating not only in the good times when it was easy to be enthusiastic, but also when things would get difficult and the motivation to continue forward was inevitably suppressed. Never, never, never give up became, and still is my mantra.

Adopting the above mentioned perspectives early on in my bodybuilding calling is why I am still able today, 27 years later, to continue progressing and moving forward on this amazing journey. I am very proud to say that I recently competed and placed first and qualified to turn pro at the 2017 California Natural Iron Gladiator (Classic Physique Division). I also placed second in the open bodybuilding division as well.

In conclusion, I leave the reader with this powerful quote:

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.” Winston Churchill

Scott Corey at a Glance
Age: 48
Education: BS in Occupational Science (University of Southern California)
Family: Married with two children
Current Residence: Temecula, CA
Years Training: 27 Years
Height: 6′1″ Weight: 210 (Off-Season), Contest: 178 (Classic Physique), 180+ (Bodybuilding)
Favorite Bodybuilding Meal: Beverly oatmeal pancakes. Combine three scoops of vanilla UMP with 1 cup of rolled oats, a few chocolate chips as well as walnuts, a dash of cinnamon and mix with water into a thick batter. Prepare and lightly coat with peanut or almond butter.
What would you recommend to someone who has never used Beverly supplements before? It’s very important for the athlete to understand and be educated on the uniqueness of Beverly supplements in comparison to the more mainstream products that you view in the magazines and online. Often what I hear from the novice and intermediate athletes is that in comparison to other brands, Beverly products are too expensive, thus why waste their money when they can purchase the same ingredients that is simply labeled under a different brand name? The simple answer is; they are not the same ingredients and you get what you pay for. I know that is a cliché statement but I urge you to not be naïve and jeopardize your physique or athletic potential by chronically absorbing, over an extended period of time, products that are saturated with fillers just because you wanted to save $10. You are the sum of all your parts and prolonged use of the cheaper and less quality supplements will mean the difference between a first or fourth place finish.
Music: Heavy Metal… and of course, the Classical Cello.
Most Inspiring Book: Wild At Heart (John Eldridge)
Hobby: PC Strategy Gaming
Words to live by: “Who has a harder fight than he who is striving to overcome himself.” ˜ Thomas Kempis