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July 29, 2010, 04:41:38 pm |
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V I S I T I R O N A G E . U S
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Topic: Natural Muscle (Read 15026 times)
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Tony Smith
Universe Level
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Posts: 126
Natural Born Ironager
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That can't be 135 lbs. 
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oldtimer1
Olympia Level
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Posts: 2959
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About how many sets per body part do you use? On your three day split do you take a day or two off after three days on? After warm up do you stay with the same weight or do you pyramid up? Thanks
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Dean Garratt
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Hi again, Oldtimer ..
On my three day split I train somewhat instinctively. Somtimes it's three on, one off, at other times it's a little more spread out, with maybe a day in between workouts. Rarely do I rest longer than 5-6 days between bodparts, although this sometimes happends with legs, if I've being doing lots of CV.
In all cases I warm up first and then pyramid up and back down with weights. It's a little different with back, as I usually begin with pull ups and then move onto a decent weight for bent-over rows. However, for chest and legs I make sure I'm pretty warm before using my best poundages. For chest, I keep reps in the range of 5-10. For squats I go higher, typically 10-20 reps per set.
This week I knocked out 9 sets for quads - 5 squats, 4 extensions. 4 sets for hamstrings and 4 sets of calf raises.
For chest, I did 6 sets of incline Smith (incorporating a pyramid), 3 sets of flat dumbell (no warm up and straight in) and then 3 sets of Hammer Strength press. Onto shoulders without a warm up (3 sets of Smith press and 3 sets of lateral raises) and then finish with tris (3 sets of close-grip press with 3 sets of pushdowns).
Back - 3 sets of pull-ups, 4 sets of bent-over rows, 2 sets of pulldown to the fronts, 2 sets of seated rows. 3 sets of bent-over lateral raises, 3 sets of seated dumbell curls and 2 seated preacher machine curls.
I've been doing CV everyday - I use the treadmill at 15% and set the speed at 6.5-7.0kph. Usually 20-30 minutes after upper body sessions or longer first thing in the morning. For example I did 50 minutes about 10 hours before training legs earlier in the week. Today was CV day -and I did 45 minutes, 30 minutes of which I sustained my heart rate at 140-145bpm.
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oldtimer1
Olympia Level
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Posts: 2959
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Thanks for the reply. If your interested in what I'm doing read on.
I try to do cardio on days I don't lift but for the last 6 weeks or so I tried doing cardio prior to lifting. I started to lose muscle. I also felt exhausted in spirit and body. Hard lifting with too much hard cardio is tough for the body to recuperate from when working long hours.
Maybe I should lift with slightly less intensity when doing a lot of cardio. I tend to use around 6 work sets per body part. An example of this for chest would be: Bench 2 sets of 6 reps; Incline bench 2 sets of 6 reps; and lastly 2 sets of flies for 10 reps. I find with a low amount of sets I can handle heavy weights to "power build" instead of pumping light weights. I train each body part directly once a week. I'm sure body parts get indirect work from working other body parts.
Presently, like I said I'm doing a lot of cardio trying to thin out and improve my running times. I have to admit from a health perspective I feel psychologically in better spirits when I emphasize aerobic type activities. Physically I have a ton of energy compared to when I'm just lifting heavy with little cardio. With all the running and fast walking I'm doing I'm getting a runner's build instead of a bodybuilder.  I'll return to lifting hard core after this running kick runs it's course.
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BROCKSDAD
Universe Level
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Posts: 105
Natural Born Ironager
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You look unbelievable...Your conditioning is out of this world. I have no doubt that you are natural, you wouldn't be that sharp if you were using anything. I don't see any of today's pros that look that sharp. A very good friend on mine is a WNBF drug free pro(VINCE Maradeo) and he also acheived that condition. Stay natural, it's not worth the risk, there is more to life than that.
Good luck,Kelly  
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Dean Garratt
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Hey Kelly,
Thanks very much. No chance I'll ever cross the line, as you say there's more to do in life, not least getting on with my career and raising a family.
All the best, pal.
Dean
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Tony Smith
Universe Level
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Posts: 126
Natural Born Ironager
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I have a question, does natural mean no protein shakes? 
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Dean Garratt
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No Tony, natural means no anabolics or growth hormones.
I have used whey protein, creatine, l-glutamine, hmb and alpha-lipoic acid, along with a broad range of vitamins and minerals. I don't use thermogenics either to get in shape, though I have tried them very briefly, but prefer to rely on coffee, hard exercise and manipulation of diet.
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Tony Smith
Universe Level
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Posts: 126
Natural Born Ironager
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Thank you for clearing that up. One more thing I'm interested in. How much did your measurements improve over the years of natural training?
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Dean Garratt
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Tony,
Not very much, actually. But I'm fortunate to have a very small waist (27" on stage), which tends to create a better illusion. At 15 years of age, my chest measurement was about 38" and now it's 42". Legs have improved by a couple of inches over the same period, and I put about one inch/inch and half on my arms in the last 20 years. Basically, I feel I reached my limit for size in my mid twenties, although my density and condition have continued to improve over time. These two aspects can make a very big difference to how you look. In this photo I weighed only 139lbs, at 29 years of age:
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Tony Smith
Universe Level
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Posts: 126
Natural Born Ironager
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That's a freaky picture I envy your small waist, I gain fat very easily.
I don't want to brag or anything, but my my arm size improved for 1,5 inches since October 2006 and I'm not taking any supplements (yet, I'll maybe start drinking some protein shakes). How is that?
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Dean Garratt
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Hey Tony,
The way to avoid getting fat revolves around the careful manipulation of diet, but at your age I wouldn't bother too much about gaining a small amount of bodyfat, as you need a calorie surplus in order to grow. There were times during my mid-twenties, for example, when I allowed myself to get pretty chunky - with a 32 inch waist (that's five inches over my best measurement on stage), and to be honest it didn't really hurt me, as I was able to shift heavier weights and pack on some beef.
Anyhow Tony, it sounds like you're making great gains putting 1.5 inches on your arms in just 8 months - that's the privilege of being young and making your very best gains early on. Keep training hard, pay attention to post-workout nutrition and you'll continue to grow. For example, why not try consuming 40grams of whey isolate post-workout mixed with 30g of glucose and 40-60 grams of maltodextrin in about 600-700ml of water.
An hour later, follow up with a solid meal containing moderate carbs (40grams), moderate protein (30grams), vegetables and some essential fats (10g of flax oil, for example). Then eat again three hours later.
All the best with your training.
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Dean Garratt
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Dave, thanks. How's your training going?
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Dean Garratt
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Sounds good, Dave. Not many reach 15 stones in good nick, and especially without assistance. In any case, like so many of us, you obviously feel better at the lighter weight and I'm sure you'll be fitter and healthier for it ... maintenance - that's my way of thinking and it's amazing how so much more enjoyable training becomes.
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Tony Smith
Universe Level
Offline
Posts: 126
Natural Born Ironager
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He could fly with that thing 
Can we see those abs a little bit better 
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Most_muscular_2_with_Nunzio.jpg
