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The deadlift, along with the bench press and squat, is one of the 3 power lifting exercises also knows as the “BIG 3“. It is no surprise that the deadlift exercise is considered one of the most important compound exercises.

Deadlifts help build overall thickness and muscle mass, as well as help release growth hormone and testosterone, which are crucial for recovery and muscular gains.

Its strongest quality is working so many muscle groups simultaneously.

MORE DETAILED BENEFITS OF DEADLIFTS:

• Helps create a strong core to work in sync with the abdominal muscles for maximum support
• Overall Mass Gains
• Release of Growth Hormone and Testosterone
• Works Upper Back
• Works Middle Back
• Works abdominals
• Works Lower Back and Lats
• Works Rear Deltoids
• Works Traps
• Works Arms and Forearms
• Works the over all leg muscles (Big muscle groups)
• Different types of deadlifts can help isolate even more muscle groups as shown below

TYPES OF THE MOST COMMON DEADLIFTS AND HOW THEY DIFFER:

STIFF LEGGED DEADLIFTS:

Muscles Targeted (Priority):

• Spinal Erectors
• Gluteus Maximus
• Latissimus Dorsi
• Hamstrings

Pointer: If your goal is to isolate the hamstring, don’t go too heavy! The greater the weight, the more the gluteus muscles take over.

SUMO DEADLIFTS:

The biggest difference between the sumo deadlift and the classic deadlift is that this exercise hits the quads and adductor muscles a lot more since there is no tilt on the pelvis and as a result less back muscle fiber recruitment.

Muscles Targeted (Priority):

• Less Back
• More Quads
• Adductors

Pointer: Use caution for the bicep tendon during power grip!

THE STANDARD DEADLIFTS: Best of ALL WORLDS

Muscles Targeted (Priority):

• Overall Back
• Spinal Erectors
• Gluteus Maximus
• Latissimus Dorsi
• Teres Major

Pointer: Highly recommended to perfect this move before moving onto the other variety of deadlift techniques

THE CLASSIC(STANDARD) DEADLIFT EXECUTION:

1 ) Stand Facing the Barbell
2 ) Legs Slightly apart with abs tight
3 ) Back slightly arched
4 ) Bend the knees until thighs are parallel to the floor (or close to parallel)
5 ) Grip over hand and slightly wider than shoulder width apart
6 ) Inhale on the bottom of the motion (the start)
7 ) Lift the bar by straightening your legs and this will cause the bar to slide up your shins
8 ) Once the bar is at knee high, straighten out your torso and exhale as you finish the motion while you are becoming fully upright as a unit

DO NOT ARCH YOUR BACK AT ANY GIVEN POINT

THE STANDARD DEADLIFT WITH HEX BAR (OR TRAP BAR):

Muscles Targeted (Priority):

• Less Back
• MORE Quadriceps
• MORE Traps

Can be performed with Dumbbells to mimic the movement

TYPES OF DEADLIFT GRIPS – PROS AND CONS

REVERSE POWER GRIP:

The power grip limits the rolling of the bar and allows for a much heavier lift. On the other hand, the bicep tendon of the under grip hand is under high risk during heavy lifts.

CLASSIC OVERHAND GRIP:

This grip is not as risky for the bicep tendon and is the most common grip for non power lifters. But the one down fall of this grip is it does not allow for as heavy lifts as the power grip.

CONCLUSION: If you are looking to increase overall mass and thickness, the deadlift is your exercise! Along with proper nutrition and integrating this lift into your workout regimen, you can accomplish some serious gains in less time than you may think.

MELIH F. COLOGLU / ACPT
Owner of www.covermodelphysique.com
Team Grenade Sponsored Athlete

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Age: 23
Weight: 170 contest 175-185 offseason
Height: 5’7
Chest size: 42
Waist size: 27-30 depending on season
Bicep size: 16.0
Calves size: 14.5
Thighs size: 23.5

Workout Routine:

SINCE most of us neglect stretching and warming up, what I do for the first set of each movement is use a lighter weight and achieve 30 reps. This will force vaso-expansion, further warm up your body for the movements to follow, increase your density and boost your heart rate for the rest of the exercise.

Sample Workout:

Monday: Legs

Squats – Heavy and Deep – 4 sets
Dumbbell Lunges – 3 sets of 10-15 reps
Hack Squats – Free Weight – 3 sets of 10-12 reps
Leg Press – 2 sets of 15 – 20 reps
Heavy Leg Extension – 2 sets aiming for 10-15 reps with a triple drop set
Donkey calf raises 4 sets of 8-12 reps

Tuesday: Chest

Incline Dumbbell Press – 4 sets of 4-10 reps (Rep range lower as weights get progressively heavier)
Flat Dumbbell Press – 4 sets of 6-10 reps (Or flat press machine of 4 sets for 8-12 reps. The final set make the heaviest out of the four and triple drop set down.)
Dumbbell pullovers – 3 sets of 8-12 reps

Pre exhaust set – Flat heavy dumbbell flies super-set with a light flat bench press
Cable Flies – Low Grip Cable Flies of 10-15 reps super-set with High Grip Cable Flies 10-15 reps without the use of handles as shown in some of my videos, like this one http://youtu.be/fXg8muAboFw

Wednesday: Back

“Meet me in 100” – When I’m with a partner I say “go hit pull ups meet me back here at 100” and that’s our warm up for back
Wide Overhand Grip Bent Over Barbell Rows – 3 sets of 6-10 reps
Hammer Strength Smash- seated 1 arm rows with high grip to target upper inner back – First set 2 plates with as many reps until failure. Then 3 plates till failure. For the final set I do 4 plates till failure and work my way down to one to failure each pull.
Low cable rows or low machine rows – 3 sets of 10-14 reps
Back finishing Tri-set – Pick an Upper back machine, a lat machine, and lower upper back machine.
Now do one tri-set with a competitive weight aiming to fail around 10 reps.
Then lighten the load gather yourself and hit 25 reps each movement and call it a day!

I demonstrate this here:

Thursday: Hamstrings/Calves

Standing one leg hamstring curls – 4 sets for 10-15 reps
Romanian dead lifts – 4 sets for 8-12 reps
Leg Abduction – 4 sets for 10-20 reps
Leg Adduction- 4 sets for 10-20 reps
Standing Calf Raises – 3 sets for 6-10 reps
Donkey Calf Raises – 3 sets for 8 -12 reps

Friday: Shoulders

Heavy Shoulder Press with Dumbbell or Military – 4 sets for 6-10 reps
Wide Grip Upright Rows achieving 8-12 reps super-set with Midpoint Side Lateral Raises (hands at side and it’s a little under a half rep for a side lateral raise) for 8-12 reps
Front Deltoid Hammer Raises or Bus Drivers; take a 25, 35 or 45lb plate holding it like a steering wheel then performing a front raise with a slight twist for 3 sets of 8-12 reps
Rear Deltoid Dumbbell Raises or Rear Flies – 4 sets of 8-12 reps
FST-7 on the side machine – 7 sets with 30 second rest – 12 reps per set

Saturday: Arms

Following 3 exercises are to be performed in a tri-set each consecutive movement then when you’re done with the third about 60 to 90 second rest.
Heavy barbell curls 4 sets of 6-10 reps
Light push downs (pump) 4 sets of 10-15 reps
Close grip preacher curls 3 sets of 8-12 reps

Biceps/Triceps Volumization Finisher Dropset
Overhead cable curls and superset with dips
6 sets 15 reps per set back and forth superset

My cardio routine

I without a doubt prefer HIIT (High Intensity Interval Training) or anything high-intensity
for cardio. I always make sure I am properly supplemented to combat muscle fatigue
and catabolism because I understand how intense I can be. I will either do intervals
from a minimum level interval to anywhere from 85% to 100% of the stairs or treadmills
maximum capability for about 10-20 minutes post workout. Personally I need faster
cardio machines not heavier dumbbells!!
I created a complete workout finisher that combines a high interval on any piece of
cardio equipment. From there you would run, step, glide, crawl or fly for .25 miles. From
there I pick a high rep range abdominal machine or movement and complete anywhere
from 25-50 reps.

I also sometimes combine a little bit of cross fit into bodybuilding to achieve both my
cardio, conditioning and my workout at once. I am working on my own cardio routine
which combines all of these concepts.

In addition, I use the sauna daily; I run through a small stretching and callisthenic
routine which usually last me 10-15 minutes.

Bulking Diet

I don’t really bulk; I’ll just lighten up on myself allowing more complex carbs. I’ll also
cheat every now and then enjoying myself however I keep my work rate high and always
hit some kind of cardio to stay active. I feel like at this point in my life its part of me and
isn’t un-enjoyable, so why leave it out?

Cutting Diet:

My diet is adaptive during on season. I usually stay around 100-150 carbs over 5-6 meals
and reinforce my lifts with certain carbohydrate products. Depending on activity I pre
load and post load a fixed amount of carbohydrates to have macros present and ready
to use for the workout and then by the end of the workout, I replenish my stores. The
carbohydrate I use is Vitargo because it ensures lighting fast evacuation of the stomach
and is ready to use as muscle glycogen almost immediately.

When and why did you get started?

Well my first passion was that of biology and learning the human body. From there I
was originally going for nursing then to bioscience, which from there I could do various
jobs ranging from lab research and such all the way to pharmaceutical sales. While all
this schooling was going on I was an avid lifter but never took into consideration dieting

till about 20. As I trained and simultaneously learned, I became fascinated how my
knowledge in the classroom was connected to the active lifestyle I lived.

In late 08 at the age of 20 I embarked on my first Natural bodybuilding show. Through
out this journey I also ran a gym and began to learn even more from applying
knowledge from school, books magazines and active veteran competitors including
Steve Michalik. I placed 2nd at that show and from there, I transitioned immediately
into fitness modelling after being noticed by a great gym photographer now great friend
Alpha Design Photography.

This was the beginning of building myself as a fitness model, trainer, and taking on
the role of a managerial position at a privately owned sports nutrition store Shredded
Rx. This is where I fine tuned my knowledge in supplemental advise as well as making
particular programs that compliment diet and training programs for maximized results.
At the height of my freelance fitness career where I landed myself numerous rolls was
the beginning of a new chapter. I was recruited by a top fashion agency in NYC. This was
the start to a whole new journey that involved mindless trips into the city, unanswered
castings, and required me to lose size or tone down my training which is not something
I wanted to do. After a year with the agency I did not resign. What I thought could have
been the start of something great turned out to be a major setback. A few months
earlier, the NPC had introduced a new division in the Men’s corner – Physique.

As soon as I left I followed my heart back into fitness and started to diet into a stream of
6 shows in 7 weeks. This was no easy task because I was coming off a constant diet for
the past 8 months and I had to gain clean size to do so.

As time progressed finally October rolled around and it was time for my first
competition. I placed 3rd at my first show. After that long week of thinking and trying
to translate the rules and figure out how to compete in the category properly I became
extremely confident and addicted to the stage. It was almost like that week gap (the
only week I had off) couldn’t end soon enough. I vowed to myself that I’d do the next
consecutive 5 competitions ultimately ending with nationals. The first stop was New
Hampshire. It was a long trip with a friend Mario (who is now nationally ranked) We
actually put it off until 9PM Friday night to jet from NY to NH. I would up placing first
at the show while Mario placed 2nd. The next stop was to Boston to the New England
Championships. I drove out there again at 9PM after work on a Friday night where we
stayed in a hotel and woke up in the AM for a prejudging. This was the first national
qualifier I competed in. I would up winning my class and the overall. Luckily the day
before I got new tires on my truck because it was that freak 2 foot snow storm that I
conveniently drove through taking about 8 hours to reach our home! It only gets better from here.

Now the set is Patterson New Jersey for the East Coast another big national qualifier. So
everything goes as planned it was a nice easy ride into NJ however I forgot one thing.
My board shorts. I immediately called a few friends telling them the news. That all
changed when Angela answered the phone. Going for my 3rd straight win, she HAULED
to NJ getting the board shorts to me on time. I was very thankful and definitely taken
back by the kindness of this act. It allowed me to endure another great competition and
pave my way to the always great EASTERNS USA hosted by Bev Francis Powerhouse
gym.

By far the tough competition I have seen up until that point. The day was a great day
because I got to meet so many of the great competitors in my area, and also saw many
faces of bodybuilders, bikini, and figure competitors that I started this journey with all
with one goal! After the day progressed I am honored to say I was the overall champion
for MP. This Was my 4th straight win and the biggest thus far. Now I was ready for
nationals the following week in south beach.

The culmination of these events ultimately led me to the last part of the competition
story. As I sat day to day …. waiting … sleeping … eating … training … competing …
sacrificing – I had one goal, the 2011 NPC Nationals. This is the biggest event of the year
and definitely the most grueling, thus far, with over 170 men’s physique nationally
qualified competitors. Finally the day came, November 17. It wasn’t the competition
date but it was the flight date. After touching down in south beach my anxiety was at
it’s peak. A nervous feeling, not so much a scared nervous, but a nervous feeling
because this judgment day has arrived. I will have the opportunity to further my fitness
career to a peak where it has never been, and also put me in the optimal position to
help and LEAD a generation of HEALTH AND NUTRITION. They say even a boxer gets
nervous 2 seconds before the bell rings BECAUSE it’s simply normal. The trick is to
identify that adrenaline/nervousness feeling and channel it toward your performance.
This might be the difference from an amateur to a professional because conveying a
feeling of confidence and well being does not run synonymous with being nervous! The
day is November 18, the day of prejudging which decides the outcome almost fully to
the night show on the following day. To my dismay, after the 15 weeks of dieting and
the 6 show binge in 7 weeks, I caught a sinus infection. This made the experience that
much more difficult, however a champion never gives up. I cut my water Friday and
began to carb load to add the finishing touches to my physique. To my expectations my
diet/training plans have brought me into the National event just the way I wanted, an
aesthetic look which met the judges standard for the criteria of the category. As the
show started we lined up for class A and it was almost time to hit the stage. The feeling
at this moment is an anxious. Anxious because this is what I was made for, and its time
to possibly go professional if I can keep it together and display my package properly to

the judges. I still could have showed up the best looking body wise however if I fail to
perform on stage, my look means little to nothing. Now it is time, I progress to the top
step waiting on 2 people, I look into the crowd and smile. The next spot is what I call the
on deck circle. 8 seconds until I enter the box and do my model turns. Some people say
that there isn’t enough time, but when I’m on stage that 8 seconds feels like a life time. I
am in control of the crowd, I am confident, I belong. Face the curtain and make sure you
display your back the right way, turn around and give one last look to that crowd or sea
of flashes. Thanks is all I’m saying in my head, hoping everyone can hear my
subconscious thoughts. I hope through this showing I can inspire health and integrity of
life which follows through the lifestyle of fitness. Now I find my place on the side as
there calling out first call outs. 4 were called, room for one more person. As I listen in
smile gleaming I hear to my relief, 814. This is me! I made it! Now I’ in a lineup of the
top competitors in my class. Flexing my abdominals with ultimate muscle control and
smooth transitioning between my poses, I hear 814 switch with 807. 807 was in the
middle. This means I am on top of the top 5 line up. A few more poses and were called
off the stage and its over for the day. Time for a well deserved drink and sleep. I wake
up in the late am and begin to carb load, and mentally prepare for the night show. They
say usually the decision is made before the night show, but I never assume anything.
Some people have cheated, drank too much, or possibly even spilled over which is not a
component of a true strong minded champion. As we finally lined up to take the stage I
take a deep breath and walk out just to reintroduce myself and line up for awards. As
they called 5th 4th and 3rd place left me and a buddy and competitor. Before anything
happened I said “this is it Mike” and gave him a hand shake and a hug. Seconds of
suspense lead to second place being called and it wasn’t my name! This means I am the
champion of the class. It also gives me the ability to face off with the best of the 3
classes called the overall. This is my favorite part of the previous shows, however this
time I’m facing two new pros. As we took the stage all with genuine smiles on, I was to
the right. Time was passing and I was not moving. They switched them around a few
times. Lastly I hear 814 to the middle. From there the awards were presented. Now
something that I have dreamed but not expected was about to take place. “Will you
present the trophy for the overall to MATTHEW ACTON!”

Will you always strive to get stronger or at some point just try to maintain?

Well I am a big advocate in not gaining to much size but to be the most in your
respective package. Most should know that you can always increase strength, power
and performance by using proper mechanics and workout regiments without having to
blow up or gain unreasonable size because it is different than bodybuilding. I like to max
out my body’s performance and strive for athletic dominance and my body’s aesthetics
follow.

I also train under bodybuilding principles to have a base for my body. From here
genetics and the mental aspect of the game will do the rest.

Have you done any competitions or plan to?

Yes my competition history goes as follows
NPC CONTEST HISTORY
Brooklyn grand prix – 3rd
New Hampshire championships – 1st
New England championships 1st and overall
East Coast – 1st and overall
Eastern USA 1st and overall
NPC 2011 Nationals 1st and overall – first ever national champion in MP
**all these competitions were competed in over a 7 week period of time**

What would be your biggest dream to be able to achieve?

I would like to be the first Mr.Mens Physique Olympia but other than that I am currently pursuing what I love to do. By saying this I believe I can be a major contributor in the fitness industry and that’s what I have my sights on!

Do you ever struggle to stick to your diet and eat lots of junk food?

When on season focused and locked in. I do not struggle one bit for this lifestyle is my choosing. It is my job to perform and I take that job seriously. When not required to diet I still maintain a healthy diet except I do not restrain from a cheat every now and with my work rate and lifting style it does no harm but help!

A lot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

I definitely don’t rely on alcohol to have a good time but also have nothing against it. I’ll have a few drinks really at any special occasion. I only need a few which is a good thing (less cals). Off season I’ll probably drink about 3-4 times a month and won’t really touch anything up to about 4-6 weeks out of a show. With the amount I consume per serving isn’t really much of a calorie load and certainly not enough to make me feel like crap for the next 3 days. I stick to vodka preferably grey goose. I like them straight up on the rocks shaken with 3 lemons. And yes I actually ask that at the bar like James Bond.

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)

One supplement that I truly believe in is Vitargo. This is the ultimate carbohydrate weapon differing from all other carbohydrates. So you can say it’s just a carb however is one of a kind and can be used in situations other carbs cannot.

Your favourite food?

My favorite food I would say is any kind of cheeseburger with any and everything on it!

Your favourite quote?

I believed in myself before anything. I never “BLEW UP” like they wanted me too, stood strong after everyone said I’m too short or not good enough or too small or there is no place for me (plenty of no’s from INDUSTRY people), I never conformed and always built myself as a person as well as myself pride. Even if I FAIL I have my pride to fall on as a cushion because I put my heart into everything, and only I know the road I travelled was not an easy one. So at the end of the day I know who I am and where I’m headed. Do you?

Sometimes you can have literally nothing left in the tank, However there’ll always be 1 thing that can keep you going; that’s passion or passion for the overall finished product that many times only you can see. SO WHY LISTEN TO OTHERS WHEN THEY DON’T HAVE YOUR VIEW. THEY’RE BLIND IN A SENSE. INSTEAD WORK your ass off AND CONSTRUCT THAT PATH.

Your top 3 tips to someone that might be just starting out bodybuilding?

Try to first cut off the years of bad habits. Start from somewhat of a lean frame. From there work on your foundation and form. Make sure you well round your training starting from the ground up. Remember legs are also the biggest calorie burner and lean mass activator for the body. From there we want to make it a lifestyle including a training regiment(and believe me there’s many to chose from which are all a different and beneficial experience) and diet.

Websites:
www.facebook.com/Action.Aesthetics Facebook

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Age: 29
Weight: 175lbs
Height: 5’10”
Chest size: 44”
Waist size: 30”
Bicep size: 17”

Workout Routine:

My current training split is:
Day 1-Chest & Biceps
Day 2-Back
Day 3-Hamstrings
Day 4-Shoulders & Tris
Day 5- Quads
1 day off then cycle through, Abs and Calves every other day.

Bulking Diet:

Meal 1: 1 ½ Scoops of Complete Nutrition V-Core Protein, ½ cup oats, 1 scoop powdered greens
Meal 2: 1 ½ cups of egg whites, ½ cup oats and cinnamon
Meal 3: 6 oz chicken, ½ cup brown rice, 1 ½ cup zucchini
Meal 4: 6 oz chicken, 175g of asparagus
Meal 5: 1 ½ Scoops of Complete Nutrition V-Core Protein, 1 scoop powdered greens
Meal 6: 6 oz lean beef and 3 oz of arugula, ½ cup cottage cheese

Cutting Diet:

Meal 1:
1 cup of egg whites, 1 scoop of powdered greens
Meal 2-5:
5 ½ oz tilapia & 175g of asparagus
Meal 6:
1 scoop of Complete Nutrition V-Core protein
½ scoop powdered greens
tsp cinnamon
1/3rd cup of egg whites

When and why did you get started?

I’ve always been an athlete growing up. I went to college to play Division I soccer at Wofford College in Spartanburg, SC. That’s where I actually started to lift weights and fell in love with transforming my body. Lifting was just a hobby until I was challenged to do a fitness competition in 2011 after tearing my Achilles in a soccer game. Ever since then, I’ve been serious on pairing nutrition and training to accomplish my goals in fitness.

Will you always strive to get stronger or at some point just try to maintain?

For me training is not about getting stronger. It’s about working to create the most aesthetic and balanced body possible. Of course increasing strength comes with training hard, but that is not my main goal.

Have you done any competitions or plan to?

Last year I won my Fitness Model PRO status at the WBFF New England Fitness Championships in Providence, RI. My next competition will be on the PRO stage at the WBFF World Championships in Toronto, ON this coming August 24th 2012.

What would be your biggest dream to be able to achieve?

My biggest dream to achieve would to land a National Publication cover with my wife WBFF Pro Chelcea Gonzales. Pair that with spreading the word on our family website and movement, www.OneEightyLifestyle.com and I’d be one ecstatic individual.

Do you ever struggle to stick to your diet and eat lots of junk food?

I eat clean(ish) when I’m not cutting, so I do sneak in a little junk food here and there. As long as you’re training hard enough and not eating junk food all the time you’ll be fine. You only live once, so live your life.

Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

I really don’t drink that often. When I do have a drink, it’ll be a glass or two of red wine with a nice dinner.

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)

BCAA’s would be my one supplement of choice. I can’t remember the last time I trained without having my BCAA’s during my workout.

Your favourite food?

My favorite food would be pizza with a side of Cheez-its and crunchy Cheetos.

If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be and why?

I don’t want to look like anyone else out there or be like another famous person. My focus is and will always be to be the very best Michael possible.

Who do you look up to these days and why?

Kai Greene is one of my biggest inspirations. His philosophical views always help me keep things in perspective.

Your favourite quote?

Suffer the pain of discipline or suffer the pain of regret.

Your top 3 tips to someone that might be just starting out bodybuilding?

1. Consistency is the key to success.
2. Success is in the journey not the destination.
3. Patience with all goals, nothing happens overnight.

What is your favourite motivation picture online and why?

The picture below describes the two types of people there are; those that talk about it and those that be about it. You can’t sit around waiting for your dreams to happen, you have to go after your dreams and make them a reality.

Website:
www.oneeightylifestyle.com

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Age: 16
Weight: 190lb
Height: 6’3
Chest Size: 43″
Waist Size: 34″
Quad Size: 25″
Calves Size: 15.5″
Biceps Size: 16.5″
Forearms Size: 12″

Max Deadlift: 330lb
Max BenchPress: 230lb
Max Squat: 264lb

When and why did you get started?

For me the fitness journey began when I was about 11 years old. I started pumping out pushups and sit-ups in my room every night in hopes of putting on some muscle. I was an extremely skinny kid and I heard about it from everyone. When I was 14 I hit the gym for the first time and I was instantly hooked, after that I got my membership and started going everyday after school. A few months later I knew for sure that I wanted to pursue a career in fitness so I then studied my Cert 3 in fitness through school, which only took my about 2-3 months to complete, straight after that I did my personal trainer certificate which took me the same amount of time. By then I had learnt a lot about the fitness industry and I knew that being successful would be a challenge so to better myself I kept continuing my studies, now at nearly 17 years of age I have a fair number of certifications and have left school to be a trainer.

Diet?

My Nutrition schedule is fairly strict but I do have 1 cheat day a week where I don’t worry that, much about what I eat. But apart from that I always try to get in 6-7 meals per day and I try to meat all my macro and calorie needs. My current diet looks like this:

• Meal 1 – Whey Protein Shake
• – 6 egg whites, 1 cup oatmeal, 1 tsp peanut butter
• Meal 2 (Pre-workout meal) – 1 can tuna, 2 slices whole wheat bread, 1/4 avocado
• Meal 3 – Whey Protein Shake
• – 8 oz. chicken breast, 1 cup white rice, 1/4 avocado
• Meal 4 – 8 oz. salmon, 1 cup brown rice, 1/4 avocado
• Meal 5 – 8 oz. chicken breast, 1 cup brown rice, avocado
• Meal 6 – Casein Protein Shake

What are your Goals?

My goals for the future are to be a very successful personal trainer and fitness model. I also want to develop a physique that’s appealing to everyone. The sort of physique that’s kid’s say “I want to look like that when I grow up”.
Apart from that I want to change peoples lives for the better and help everyone from the average person to celebrities achieve their goals.
I have achieved a lot so far, so there is nothing stopping me from going all the way.

Workout Routine?

I like to constantly mix up my training, every few weeks I will do a different routine, and I regularly mix things up with intensity techniques such as drop sets, supersets, pyramid sets etc. But one of the best splits I have used so far looks like this:

I call it the 6-12 routine, so you do 4 sets of each exercise with the first 2 sets using 6 reps of heavy weight and the last 2 sets using 12 reps of a lighter weight.
The 6-12 routine.

Day 1- Chest & triceps

Incline Bench press
Incline Dumbbell fly’s
Close-grip bench
Triceps dips
Skull crusher
Seated chest press

Day 2 – Legs & shoulders

Squats
Leg press calf raises
[One leg extension
[Seated calf raises
Seated Military press
Upright row
[Lateral raises
[Bent over Dumbbell raises

Day 3 – Back & biceps

Weighted pull ups
Dead lifts
[Dumbbell shrug
[Reverse grip Barbell row
Barbell curls
Seated dumbbell curls
One arm chin ups

Where does your motivation come from?

A lot of my motivation comes from the negativity of others, there is always people out there who feel threatened by you, who don’t like what your doing or who don’t agree with what your doing. When I meet or get a negative vibe from people like this it pushes me harder than ever. In the gym I think about the day that I succeed and achieve all my goals, the day that I prove everyone wrong who ever told me that I can’t do this or I wont do that, this is what makes me push so hard through my sessions.

Another thing that motivates me is my huge desire to succeed and be the absolute best, I don’t just want to be a personal trainer, I want to be the best personal trainer, and I’m willing to sacrifice and do whatever it takes to get to where I want to be. This is the reason I have achieved my physique and all the certifications I have at this age.

What supplements do you take?

- Mesomorph Pre Workout
- Whey protein
- Casein protein
- Fish oil capsules

Website: http://bodyassetsjg.blogspot.com.au

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ACHIEVING BLOOD RUSHING PUMPS:

Muscle pumps in the gym is the most satisfying feeling for gym-goers. This blood rush into the muscle cells giving you the pumped up look also contributes so much to muscle growth factors.

Besides it has extremely motivating and inspiring effects. A good pump in the gym is one of the biggest reasons that will lead to muscle growth, along with proper post training nutrition and supplementation. But before we get to that lets talk about behind the scenes of what really goes on in the body for the skin tearing pumps to occur:

Here is what occurs during the pump in the muscle cells:

• The release of Nitric Oxide.
• Relaxed Endothelial cells.
• Expanding of Blood Vessels.
• Enhanced Blood Flow.
• With increased blood flow, testosterone, Growth hormone, amino acids, insulin-like growth factor gets delivered to the muscle cells.
• As a result, more blood flow allows for more anabolic nutrients to feed your muscles.

HOW TO ACHIEVE MAXIMUM PUMPS AND TAKING ADVANTAGE OF THE WINDOW:

• Try to use plateau breaking techniques such as double/triple drop sets, triple add sets, giant sets, negatives, FST-7 style training etc… which activates all your muscle fibers to achieve maximum blood flow.
• Take Pre workout supplements such as NO (L-arginine) and creatine based supplements with GLYCERIN (see clinical study below about Glycerin).
• Take caffeine for pre-workout which lets the supplements work even more efficiently as well as boost strength and power output (fat burning products include caffeine).
• Immediately take your whey protein along with some simple carbs post workout to feed the muscle cells.
• Drink plenty of water.

CLINICAL RESEARCH:

Scientists in Brazil conducted an 8 week study where athletes were given 3 grams of L-Arginine along with 1 gr. Of Vitamin C. After the 8 weeks athletes experienced a significant increase in lean muscle mass and strength levels.

CLINICAL RESEARCH GLYCERIN:

Glycerin is the is a part of triglycerides that is not stored as fat and is converted into glucose by the liver and used as fuel. It is commonly used as a sugar replacement in protein bars but does not spike your blood sugar levels.

Research has proven that glycerin (also known as glycerol) taken with creatine for 7 days hydrated the muscle cells 50% more than normal and also brought more water into the blood vessels causing more vascularity.
Take 10 grams of glycerin with 20 grams of creatine for maximum results about 50-60 minutes pre- workout…

Example workout and supplementation for extreme pumps:

Pre Workout Supplements: Protein Shake with added BCAA’s, creatine,
Arginine (for NO production), GRENADE .50 CALIBER (PRE WORKOUT SUPPLEMENT)

Body Part: Pectorals

Training Technique: Triple Drop Set:

Exercise 1: Flat Bench Press

* Sets: 3, * Repetitions: 6 reps with 245, 6 reps with 225, and 6 reps with 205 lbs (have a spotter drop the weight allowing you only with little rest in between every 6 rep)

Exercise 2: Incline Hammer Strength Chest Press

* Sets: 3, * Repetition: 8 reps with high weight 8 reps with medium
8 reps with lot to moderate weight

Exercise 3: Cable chest fly

* Sets: 3 * Repetition Range: 12 reps with high weight 12 reps with medium weight
12 reps with low to medium weight

After this last set you should already have the skin tearing pump effects.

Post Workout Supplementation:

Chocolate Whey & Casein Protein mix with added BCAA’s, creatine with glycerol
and Arginine, Grenade Fat Burner for Caffeine!!!

Conclusion:

Training with the right techniques combined with proper nutrition and supplementation, you can now achieve full and rounded muscles!

Written by: Melih F. Cologlu ACPT
Team Grenade Athlete
Owner of www.covermodelphysique.com

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Age: 30
Weight:

110lb (Improvement Season) 103-105 (Stage Weight)
My goal is to gradually increase my weight with quality muscle over time.

Workout Routine:

I am about to begin another hypertrophy program.
Day 1: Legs
Day2: Shoulders/Chest (Giant Sets)
Day3: Back
Day4: Shoulders
Day5: Biceps and Tris
Twice per week: Abs and Calves

Allot of other women look up to you, who do you look up to?

Jamie Eason! She’s a fitness icon and she embodies beauty and grace. I love how open she is about her faith and still has an enormous following. I also admire that she chooses not to compete and has still accomplished so much success. I met her at the Arnold last year and she was a total sweetheart and down to earth!

Your favourite food?

My favorite clean food meal is my pancakes. I take ½ cup of quinoa flakes or oatmeal and combine with 1 cup liquid egg whites and cinnamon which makes two pancakes. I top them with Walden Farms Sugar Free Calorie Free syrup and ½ tbs of almond butter. Delish!! I enjoy this with a cup of organic coffee sweetened with stevia.

Do you eat any of what people call junk food? If so how often?

Once a week I’ll indulge in a treat meal. I love Mexican and Sushi!! Yummy! I do have a sweet tooth as well…my favourites are chocolate and peanut butter pie.

Do you drink alcohol? If so how often?

I don’t feel tempted by alcohol in the least. If I am having a drink, I’ll go for a nice glass of Pinot Noir.

What would an example be of your diet you eat day to day?

I get asked this all the time… I eat 6 meals per day. Each meal consists of a lean protein and a complex carb or healthy fat. I try to get in 2-3 veggie servings as well. My staple carbs are oatmeal, quinoa flakes, yams, red potatoes, rice cakes, brown rice, and some low-sugar cereals. The main protein sources I use are egg whites, ground turkey, tilapia, whey protein, tuna, and grass-fed steak (1x per week). The fats I use are almond butter, peanut butter, coconut oil, avocado, macadamia nut oil, olive oil, and whole eggs.

If you could pick only 3 different body parts to put on your body from 3 other people, what would they be and why?

Let’s see, making me think…;) I admire body parts on lots of bikini athletes!!
Legs- Sonia Gonzales (we’re about the same height and her legs are perfect to me)
Shoulders-Vanessa Campbell
Abs/Torso-Nathalia Melo

What are your 1st and 2nd biggest achievements in life so far?

I earned my Bachelor’s Degree in Exercise Science in 2004 from Transylvania University. I wouldn’t trade my education for anything although I am not using that degree in my profession. I then went on to get a licence in Cosmetology in 2005 and have been enjoying a career as a hairstylist since I graduated in 2007. I can’t put a price tag on the flexibility that being self-employed allows me. I get to do something that doesn’t feel like work and I love making people feel beautiful!!:D

What is your main goal in life?

To continually grow and improve as a person, not just in my fitness endeavours but also as a friend, a daughter, and soon-to-be wife. I hope to help and encourage as many people as I can. I want to do what I love and still maintain my values. I want to come across as a humble loving person.

What is your favourite picture of yourself at the moment?
chair one

Websites:
Facebook NicoleOrtizFitnessModel

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Age: 17
Weight: 110 lb

Workout Routine:

Every day I train without pause, 5 days in gym two days I run outside and I train with heavy weights.

Allot of other women look up to you, who do you look up to?

I don’t have any idols, but I really like Nicole Nagrani and also Nathalia Melo she looks great.

Your favourite food?

Grilled chicken with salad. I really like this

Do you eat any of what people call junk food? If so how often?

Yes I eat some fast foods, but not when I’m in preparing for competitions, when I’m out of competitions I really like to go and eat fast foods, some burgers, pizza or fried chicken what is better?

Do you drink alcohol? If so how often?

No I don’t drink alcohol, when we open a bottle of wine with my boyfriend we don’t drink more than one small glass of it. We don’t like alcohol…for us it has very strange taste.

What would an example be of your diet you eat day to day?

In the morning I start with amino tablets, cottage cheese, and then some chicken or fish meat for lunch with salad, about 15 o-clock some tuna or protein drink, at dinner some protein like chicken or fish meat.

If you could pick only 3 different body parts to put on your body from 3 other people, what would they be and why?

Arms from Kevin Levrone, back from Dorian Yates, and face from Angelina Jolie No I’m joking, I think every part can be so good as part of other people, but I really like the upper part of the body from Sonia Gonzales and down part from Nicole Nagrani, and third part will be face of Nathalia Melo she is so cute.

What are your 1st and 2nd biggest achievements in life so far?

First is my last two winnings from USA, and second my absolute win of Slovakia national bikini cup when I crushed and destroyed my opponents

What is your main goal in life?

That I do bikini fitness, everybody is looking for so many ways how to not train and go fat then doing noting about it, I’m really proud that I’m not of one of them, I train hard and everything what I want I take.

What is your favourite picture of yourself at the moment?

Websites:
www.marinahamova.sk

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Age: 44
Weight: 86/94 kg decent condition
Height: 173 cm
Calves size: must be a good 50 cm, ripped.

Workout Routine:

Always changing

Diet:

Same as above, but I eat smart all the time.

When and why did you get started?

I restarted in April 2009, after 17 years lay off, virtually.

Will you always strive to get stronger or at some point just try to maintain?

I do  most of the time, but sometime just maintain, or lose some strength, even.

What would be your biggest dream to be able to achieve?

My pet dream is to participate to the Mr Universe NABBA, over 50 class.

Do you ever struggle to stick to your diet and eat lots of junk food?

Hardly ever.. even when not training for 17 years, my diet was clean most of the time. I was around 72kg lean, most of the time.

Allot of us out there love a good drink of alcohol from time to time, do you ever drink, if so how often?

I do not drink often.

I used to indulge more on cannabis (legally done, of course)

If you could pick only one supplement what would it be? (Not protein as you can get that from foods easily)

I really would keep whey protein to supplement my intake, as the only one needed. I do use other supplements from time to time, but do not consider them necessary

Your favourite food?

Real food, that I need to cook myself. I’m partial to beef, but try not overindulge.

If you could pick only 3 different body parts to put on your body from 3 famous people, what would they be?

Levrone delts and tris
Demayo quads

Who do you look up to these days and why?

My aesthetic canons are the same I had in the early 90’s Labrada, Ray, Robby Robinson, Levrone, Wheller… possibly in that order. I consider what I can realistically aim for.

Your favourite quote? Libertas phylosophica

Your top 3 tips to someone that might be just starting out bodybuilding?

Form, patience and inner balance.

What is your favourite motivation online and why?

This video represent the essence of BB, for me

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JBT Labs Says: To be honest there is allot of information on this product so I will link you to the pages

lots of information on this page: http://www.jbtlabs.com/anabolic_benefits.html

and more here http://www.jbtlabs.com/pre_workout_supplement.html

Directions: Mix one to two scoops in 8-10 ounces of water.
Nutrition Facts: These are correct on the right have side, click to enlarge.

click to enlarge

Flavors Tried: Doesn’t say a flavor on the product but its a nice fruity taste.

First thoughts: Nice color and smell, the product also mixes well and is very low in calories.

Appearance: Fruity color when mixed.

Taste: Very fruity like punch flavour and very nice.

Smell: Smells great like a fruit smell.

Texture: just like drinking water as it mixes well.

Pros: A great workout drink and makes you feel really good, I did a great workout while I was using this, and had lots of great energy, I felt invincible also like nothing could touch me, I also got some nice tingling in my arms and hands, I have been told this was the beta alanine, I wanted more for every workout after. After later in the day I didn’t get any nasty crash on this also, this is always a good thing. This is also the new formula and I tried the older one as well, that was good but compared to this it didn’t touch it as this is great.

Cons: I couldn’t find any really, apart from the fact I wanted more, also some more flavors would be good so I could buy a good selection of these

Product Link: http://www.jbtlabs.com/pre_workout_supplement.html

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Age: 20
Weight: 174.16 lb
Height: 5’9″
Chest Size: 44″
Waist Size: 32.28″
Quad Size: 22″
Calves Size: 16.9″
Biceps Size: 17.1″
Forearms Size: 12.6″
Max Deadlift: 308lb
Max BenchPress: 264lb
Max Squat: 308lb

How and why did you get started?

Throughout high school, I was always mesomorphic. I had a natural build, people would often ask me how long I’ve been training for even before I had even walked into a gym. I was always fascinated with bodybuilding and was keen to see how far I could actually push my body to grow. High school studies provided me with limitations, this was until I had finished school.

People would always show more respect to a person who trained hard and had an aesthetically pleasing physique. You just generally feel better about yourself knowing other people respect what you do. After high school I’d hit up my local gym 4-5 times a week. Nothing felt better then the burn and pump gained from lifting a weight. It took a while to perfect technique and really understand the ins and outs of training. You never stop learning in the world of bodybuilding.

Diet Example:

Meal 1
3-5 Boiled eggs, 1 cup of oats
protein shake

Meal 2
- Chicken Breast & brown rice

Meal 3
- Tuna chunks &/or meal replacement package (protein shake)

Meal 4
- Steak and/or fish with steamed vegetables/salad

Meal 5
- More eggs with salad

Meal 5
- low fat Cottage cheese (anything light before bed)

Goals

Lean bulk, being relatively short, it’s a must that I stay

Workout Routine

I don’t count my reps, I do as many as my body feels. But for this purpose I’ll give a rough number.

Monday: Chest
- 4 sets of Incline Dumbbell Press, 8-10
- 3 sets of Bench Press, 8-10 reps
- 3 sets of Chest Dips until failure
- 3 sets of Incline Flies, 8-10 reps
- 3 sets of clap push-ups, 8-10

Tuesday: Back
- 5 sets of Pullups, 8-10 reps
- 5 sets of deadlifts 6-8 reps
- 3 sets of bent over rows, 8-10
- 3 sets of lat pulldown, 8-10
- 3 sets of sitting rows, 8-10

Wednesday: Shoulders
- 4 sets Shoulder press, 8-10
- 4 sets lateral raises, 8-10
- 4 sets of front raises, 8-10 (sometimes superset with lateral raises)
- 4 sets rear delt raises, 8-10
- 3 sets behind the head shoulder presses (light weight) 8-10

Thursday: Legs
- 5 sets of squats, 8-10 reps (last set I go for 21′s at 80kg)
- 3 sets Bulgarian split squats, 6-8 reps
- 3 sets leg press, 8-10
- 3 sets leg extensions, till failure
- 3 sets hamstring curls, till failure
- If not fatigued enough, ill do another set of squats

Friday: Arms
- 4 sets bicep curls, 8-10 reps
- 4 sets hammer curls, 8-10 reps
- 4 sets skull crushers, 8-10 reps
- 3 sets of Close-Grip Bench Press 8-10 reps
- 3 sets of any sort of pull downs (rope or bar)