After taking 2nd place in the Novice Lightweight Class at the 2009 INBF Hercules, team SUF member Fred Miller returned to the 2011 INBF Hercules and scored a huge win.
Fred made great improvements to his physique and his presentation during his long off season and read more…
This was the year that I made my return to the bodybuilding stage. I wanted to compete at last years INBF Hercules, but an A/C joint injury got in the way. Going into this show prep I was actually very nervous. I hadn’t competed since 2007 and I knew there would be alot of ring rust. The diet and training parts were relatively easy for me considering I have dieted every year since 2004 (which has limited my growth potential) for either competition of for photos. The issues that really concerned me were a few poses that I felt uncomfortable with along with the exposure factor. What I mean by exposure factor is read more…
Main Ideas
Be sure to eat plenty of fresh vegetables, whole grains, and fruit.
Always Remember…..
1. Set Achievable Goals
When beginning a program, it is best to start with simple, short term goals. As you reach and achieve these short term goals you can then begin to set goals for the long haul. Both short and long term goals should be challenging yet achievable. As a new lifter, setting the goal of becoming the next Mr. Olympia is an example of a far fetched, almost unachievable goal.
Examples…
Short Term Goals:
Long Term Goals
2. Ease Into Things
If you are new to weight lifting and or cardiovascular exercise you shouldn’t push too hard at first. Doing so can risk pain, injury and a diminished recovery ability. All the advanced lifters you see in the gym (who aren’t juiced up science projects) have spent years developing a tolerance to higher volume and higher intensity training. Attempting to mimic these intense style sessions from the start will eventually lead to an overwhelming fatigue, and eventually force you to abandon your program. Give your body a chance to adapt to the stimulus, not be overwhelmed by it. To quote the great Lee Haney, “stimulate, don’t annihilate.” read more…
Want Bigger Biceps ? Then Watch this Video !
When doing bicep curls, avoid the tuck and slide motion. This is a cheating movement that will limit your range of motion and hinder your potential to grow the biggest possible biceps. Stop focusing on the weight on the bar and start focusing on proper form. Grow muscle, not your ego.
Train Hard BUT Also SMART !
Check out March 2011 Edition of Muscle and Fitness Magazine.
FORM FIX: Avoid the Tuck and Slide !
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Benefits of BCAA Supplementation
BCAAs are extremely important and vital because they are not affected by the liver and go directly to muscle tissue. This is critical for muscle growth, repair and recovery during and after intense weight training session.
BCAA supplementation also works to reduce the amount of tryptophan that reaches the brain. Tryptophan produces seratonin, which will signals the brain that the body is tired and fatigued. BCAAs works to reduce these signals and combat decreased strength and endurance associated with increased seratonin levels.
Incorporating BCAAs into your supplementation plan can also help with appetite suppression. BCAAs will provide an adequate amount of amino acids to flow throughout the bloodstream. This will often signal that the body is well fed and result in less unwanted and/or unscheduled hunger attacks.
When to take you BCAAs
In or around your weight training session – On days that you will be weight training, it is ideal to have a nice dosage of BCAAs around this time. You can have them 30-60 mins before training, during training, or immediately after training. The advantage to having BCAAs prior to or during training is that they will work to suppress cortisol levels. And for anyone looking to build muscle, we know that cortisol is the ENEMY !
First thing in the morning – Taking BCAAs first thing in the morning will lead to rapid absorption. Upon rising the body metabolism is at its fastest, there is nothing in the stomach and the muscles are like sponges ready to take in nutrients. Great time for BCAAs. On training days you can take a dose here and another dose in or around your training session.
At night, towards the end of the day – Taking BCAAs at the end of the day can help keep protein synthesis and GH levels elevated and cortisol levels low. Once again, this is very good !
Experiment with your dosage times to see what works best for you. It can become rather tedious and expensive to take the BCAAs three times a day, but if you have the patience and the money it will help out a lot. Try not to exceed 20 grams in one day.
BCAA Ratio
Look for a 2:1 ratio of Leucine : Isoleucine and Leucine : Valine
Ex. 5 gram dose of BCAA =
2.5 grams Leucine
1.25 grams isoleucine
1.25 grams valine
Nutrabio ratios check out.
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Over the past few years I have noticed some changes that I experience starting mid October that last through February. I start to crave more foods, and even junk foods at times, my metabolism begins to slow, and worst of all, my moods and energy levels begin to suffer.
Those who know me personally know that I am like a machine when it comes to something I want done. I will relentlessly pursue the completion of an important project (work related or not). I have no problem doing this while always making time for the gym, friends, and family.
The truth is, that once November comes around, I begin to lose some of that drive. I always get the gym taken care of and of course my work. But once those things are done I usually feel overly fatigued and unmotivated to do anything else. Even with additional sleep or rest the problems dont seem to subside. I undoubtedly suffer from a light-mild case of SAD, seasonal affective disorder. The winter season with its shorter periods of light have an effect on my moods and energy levels.
This year was the year i decided to take things into my own hands and not be a slave to the seasons. read more…
I love being a personal trainer, and I love the life that I live. However, there are things about the fitness industry that I just down right hate.
One of them is the online scams and deception.
These scams and bogus websites give websites such as mine a bad name. I am sure you have come across a few of them. The ones with all the models standing behind some product that is average AT BEST. What they don’t tell you is that most of the HIRED models are on steroids and don’t actually take the product they are endorsing.
They also dont tell you how alot of thier photos and before and afters are heavily manipulated and doctored.
How did this industry become to shady and corrupt. All the lies and deception need to stop. read more…
Special Thanks to Joe Wuebben of Muscle & Fitness Magazine for giving me such a great opportunity.
Each exercise explained in detail and equipped with a “Sullivan’s Tip” and a quote from your truly
Workout plan made the cover.
It is very important for natural athletes and lifters to avoid over-training. When your body enters the over-trained state you will cease to make further gains and you could even start to negate some of your progress. If you push hard when you are at the gym then you need to give your body some time to recover. This is not meant for the people who merely “exercise” and go through the motions. This message is intended for those who TRAIN, not exercise. I am currently taking 8 days off without any weight lifting. I typically do this every 3-4 months depending on which training routine and split I am following.
Taking this time off is a mental struggle but read more…
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