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July 29, 2010, 04:42:06 pm |
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V I S I T I R O N A G E . U S
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Topic: John Hansen "Natural O" Advice (Read 13446 times)
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Natural_O
Ironage Champion
Olympia Level
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Posts: 6305
Make Muscle, Not War!
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Hi Guys and Gals,
Ken asked me if I wanted to start a thread here in the Ask the Champs board and I said "Sure!". I'm here to answer any questions if anyone has anything to ask.......
John
www.naturalolympia.com
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Ken_B.
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Glad you are willing John.
For natural trainers, what do you think is the most important thing to keep in mind training and nutrition wise opposed to what they might be reading in the mags from enhanced competitors?
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Jeff_Preston
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So..... how do you attract all the women?
I already know how you train! 
Good to see another "Ironage Champion" contributing to this new section.
Go get em John. 
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Natural_O
Ironage Champion
Olympia Level
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Posts: 6305
Make Muscle, Not War!
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Glad you are willing John.
For natural trainers, what do you think is the most important thing to keep in mind training and nutrition wise opposed to what they might be reading in the mags from enhanced competitors?
Wow, Ken, I could write a few pages on this subject. Basically, natural trainers need to keep the sets moderate as opposed to what they might read the pros do in the magazines. If you are natural, you cannot recuperate the same as if you do drugs. You also need to spend your time in the gym doing basic exercises since they are the most effective for building size and strength. It's also important not to train everyday, I usually never train more than 2-3 days in a row without taking a break.
As for nutrition, we have to be much smarter with our eating. We have to consistently eat at least 6 meals a day, small meals with protein and moderate amounts of carbs (unless you are trying to get bigger and gain weight, then increase the carbs).
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Jeff_Preston
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So..... how do you attract all the women? I already know how you train! Good to see another "Ironage Champion" contributing to this new section. Go get em John. Jeff, in your case, I would recommend starting off with a dress sock strategically located...... You know, start small, don't use an athletic sock right off the bat until you really build your confidence up. Then, you can graduate to the athletic sock and pull it off.Â
Front or back?
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Natural_O
Ironage Champion
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Ahhhh, we finally reveal the problem!!
Front, try it in the front and see how that works for you. 
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Natural_O
Ironage Champion
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Make Muscle, Not War!
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Great question Dave because the bent over row is one of the most incorrectly performed movements in the gym. I do the exercise the same way that Robby and Arnold did it in the old days. I keep the knees bent and I bend over the bar with my lower back arched and my butt sticking out. I grab the bar wide so my elbows have room to come back at the completion of the exercise. I let the bar go all the way down to my feet before pulling it back up. I touch the bar in the solar plexus, the area between my chest and abs. I use a little body movement to get the bar moving from the bottom position and pull it up really hard into the upper abs. The key to the exercise is keeping the lower back arched at all times to protect the lower back. The other key is to get directly over the bar so your upper body is parallel to the floor. I consider the bent over row the bench press turned upside down. Instead of pushing the barbell up to train the pecs, delts and triceps, you are pulling the barbell to the upper abs to train the lats, rear delts and biceps.
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Natural_O
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Thanks Mark! I was thinking "Too bad I don't have a couple pics of myself performing that exercise" when I answered the question. You're the man!
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Natural_O
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OK, I did find a couple but I think the ones Mark posted are from a better angle.
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Natural_O
Ironage Champion
Olympia Level
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Posts: 6305
Make Muscle, Not War!
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It's a power movement so I'm pulling it up as hard as I can and lowering it under control. The big mistake I see a lot of people doing on this exercise is keeping the back arched and tight and using all arms to pull the barbell up. If you do this, you won't be able to use much weight and your biceps will give out very quickly. You have to let the bar go down for a good stretch and use some momentum to pull the bar up HARD to your upper abs. That way, you are using the more powerful muscles of your lats and not all biceps. I think this exercise is the best movement for building thickness in the lats.
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jstone6507
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John, what is your opinion on the knee bands that I often see in the 'World's Strongest Man competitions. My knees have been bothering me alot lately. When I was younger, I could grit through the pain and bear it, but it seems as I get older (42) the pain is more conistent. Warming up with 135 is the most painful set. I know I don't warm up as well as I should, mostly due to time contraint. I figure a few sets with light weights to start and then pyramiding up to my 4 work sets over 300 lbs would do the trick but I feel the pain in every set. My knees tend to really bother me if I sit for too long. If I go see a movie, by the middle of the movie, I need to stand up or stretch to relieve the pain. I've been reading about the Tommy Kono knee bands and I was thinking of giving them a try. I've heard some good things about them. Have you ever tried anything like them and what was your experience with them.
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Natural_O
Ironage Champion
Olympia Level
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Gender:
Posts: 6305
Make Muscle, Not War!
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John, what is your opinion on the knee bands that I often see in the 'World's Strongest Man competitions. My knees have been bothering me alot lately. When I was younger, I could grit through the pain and bear it, but it seems as I get older (42) the pain is more conistent. Warming up with 135 is the most painful set. I know I don't warm up as well as I should, mostly due to time contraint. I figure a few sets with light weights to start and then pyramiding up to my 4 work sets over 300 lbs would do the trick but I feel the pain in every set. My knees tend to really bother me if I sit for too long. If I go see a movie, by the middle of the movie, I need to stand up or stretch to relieve the pain. I've been reading about the Tommy Kono knee bands and I was thinking of giving them a try. I've heard some good things about them. Have you ever tried anything like them and what was your experience with them.
jstone, I've never heard of the Tommy Kono knee bands but if they are similar to the knee wraps, I don't think that is the solution. I've only used knee wraps when I squatted really heavy, over 400 pounds (455-495 lbs). My knees were bothering me the same way yours were a few years ago. It was from going heavy all the time. I remember feeling the same way when I went to see a movie and had to straighten my legs otherwise my knees would ache like crazy.
One thing you could do in your training is to really warm up the knees before you begin squatting. You could start off by riding a stationary bike for about 6-10 minutes to get a good pump in your quads and warm up the knees. Then start with leg ext as your first exercise. Use a pretty light weight for the first set for 20 reps, then increase the weight for the second set and do 15 reps and finish off with a heavier weight for 12 reps on the last set. You could go to leg presses next, doing slightly higher reps for your sets (15, 12 and 10) and then squatting last. You won't be able to go as heavy (at least at first) but your knees will be warmed up and you will feel the quads more. This is what I've been doing for the last few years because my knees were killing me all the time also.
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jstone6507
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Thanks for the advice John. I'll give that a try next workout. Sounds like the routine that I saw in your dvd. Did your leg size shrink at first or did you keep the same size.
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