Muscle-Munch – Your no.1 Bodybuilding Resource. 

How did you get started?

I was picked on a lot as a kid, more so than the typical nonsense that everyone went through. When I went to school I would fear every day because there were about a dozen people whose mission in life seemed to be making me feel terrible about myself and embarrassing me. The summer after my freshman year of high school I decided that I was going to do something about it. I went to the library and checked out about a dozen books on weight lifting and started doing a routine I put together using some sand weights in my basement. I didn’t get really serious with it until I graduated high school. I had played baseball all the way through high school and once that was over I no longer had a competitive outlet. I loved weight lifting and building muscle, so bodybuilding competition was the next logical step for me. I did my first show at age 19 and won the teen & novice tall classes, and was totally hooked from that point on!

What your diet consists of & why?

Well I don’t really eat the same thing everyday. I believe in variety for sanity. I have a certain amount of protein, carbohydrate, fat, and fiber I shoot for when building muscle and a certain amount when I’m dieting for a show. The numbers are never static but typically they are something like:

• Offseason: 250g protein, 350-450g carbohydrate, 65-80g fat, and 50-60g fiber
• Pre-contest: 270g protein, 150-250g carbohydrate, 45-60g fat and 30-40g fiber

What supplements do you use?

I’m rotating some in and out but there are a few I always use:

• Xtend: 1 scoop between meals and 2 scoops post workout
• Creatine Monohydrate: 5g per day
• Beta-Alanine: 6g per day
• Novem pre workout
• EssentialFA: 6 capsules per day
• Sesamin: 3 capsules per day
• Lipoic Acid: 300mg with preworkout and 600mg with post workout meals
• Elastamine: 6 capsules per day
• Multivitamin
• Scivation Whey

What does your current work-out routine look like?

I use my own system of non-linear periodization. Specifically Power Hypertrophy Adaptive Training. An example of the split would be:

• Day 1: Upper Body Power
• Day 2: Lower Body Power
• Day 3: Rest
• Day 4: Back and Shoulders Hypertrophy
• Day 5: Lower Body Hypertrophy
• Day 6: Chest and Arms Hypertrophy
• Day 7: Rest

Example of workout

Day 1: Upper Body Power Day

• Pulling Power Movement: Bent over or Pendlay rows
  3 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups
  2 sets of 6-10 reps
• Auxiliary Pulling movement: Rack chins
  2 sets of 6-10 reps
• Pressing Power Movement: Flat dumbbell presses
  3 sets of 3-5 reps
• Assistance pressing movement: Weighted dips
  2 sets of 6-10 reps
• Assistance pressing movement: Seated dumbbell shoulder presses
  3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls
  3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers
  3 sets of 6-10 reps

Day 2: Lower Body Power Day

• Pressing Power Movement: Squats
  3 sets of 3-5 reps
• Assistance pressing movement: Hack Squats
  2 sets of 6-10 reps
• Assistance extension movement: Leg extensions
  2 sets of 6-10 reps
• Assistance pulling movement: Stiff legged deadlifts
  3 sets of 5-8 reps
• Assistance pulling/curling movement: Glute ham raises or lying leg curls
  2 sets of 6-10 reps
• Auxiliary calf movement: Standing calf raise
  3 sets of 6-10 reps
• Auxiliary calf movement: Seated calf raise
  2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

• Pulling Power Exercise speed work: Bent over or Pendlay rows
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pulling movement: Rack chins
  3 sets of 8-12 reps
• Hypertrophy pulling movement: Seated cable row
  3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
  2 sets of 12-15 reps
• Hypertrophy pulling movement: Close grip pulldowns
  2 sets of 15-20 reps
• Hypertrophy shoulder movement: Seated dumbbell presses
  3 sets of 8-12 reps
• Hypertrophy shoulder movement: Upright rows
  2 sets of 12-15 reps
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
  3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

• Lower Body Power Exercise speed work: Squats
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Hack squats
  3 sets of 8-12 reps
• Hypertrophy pressing movement: Leg presses
  2 sets of 12-15 reps
• Hypertrophy extension movement: Leg extensions
  3 sets of 15-20 reps
• Hypertrophy pulling movement: Romanian deadlifts
  3 sets of 8-12 reps
• Hypertrophy curling movement: Lying leg curls
  2 sets of 12-15 reps
• Hypertrophy curling movement: Seated leg curls
  2 sets of 15-20 reps
• Hypertrophy calf movement: Donkey calf raises
  4 sets of 10-15 reps
• Hypertrophy calf movement: Seated calf raises
  3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

• Pressing Power Exercise speed work: Flat dumbbell presses
  6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Incline dumbbell presses
  3 sets of 8-12 reps
• Hypertrophy pressing movement: Hammer strength chest press
  3 sets of 12-15 reps
• Hypertrophy fly movement: Incline cable flyes
  2 sets of 15-20 reps
• Hypertrophy curling exercise: Cambered bar preacher curls
  3 sets of 8-12 reps
• Hypertrophy curling exercise: Dumbbell concentration curls
  2 sets of 12-15 reps
• Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
  2 sets of 15-20 reps
• Hypertrophy extension exercise: Seated tricep extension with cambered bar
  3 sets of 8-12 reps
• Hypertrophy extension exercise: Cable pressdowns with rope attachment
  2 sets of 12-15 reps
• Hypertrophy extension exercise: Cable kickbacks
  2 sets of 15-20 reps

Day 7: Rest Day

Exact sample routine that I’ve done would be like the following, but to be clear, this is NOT a set routine and was something I did specifically tailored to me and my strengths/weaknesses.

What are your max lifts?

• Best Squat: 610 lbs
• Best Bench Press: 365 lbs
• Best Deadlift: 700 lbs

Gallery

 

What’s your opinion on the run of the mill “Bulk & cut” way of training?

It just depends on the individual and how it’s implemented. If you are a big time ectomorph then perhaps the ‘eat all you can’ mentality is fine. But for most people they require a bit more subtlety in order to get the most out of their diet for body composition.

Who is your favorite bodybuilder, strongman or powerlifter?

If you could give someone one piece of advice, what would it be?

Be prepared to have to put in a lot of work to change your physique.  This is not something that happens in weeks or months.  Changes to your physique take months and years.  It is extremely difficult and can beat you down.  But if you are mentally strong enough and keep pushing through those physical and mental barriers, you will be amazed at what you can do when you are dedicated and consistent… but it takes TIME.