In the simplest form, what is the best type of workout to bring out more definition in the muscles? I'm referring to separation and striations. Should I do high reps and lighter weight; moderate weight and higher reps; or just heavy training across the board?
In all the years I've been training and dieting for contests, I've heard people say that if you use lighter weights and higher reps, it's going to bring out more definition. I've found that the only method to bring out definition is dieting and cardio. Now, when I'm training before a contest, I always stick to the heavy weights with low reps to keep my muscles full, hard and strong. I use the dieting and cardio to lose body fat, because once you've got the muscle there, and you get rid of all that subcutaneous fluid and fat, you're going to see muscle definition.
Don't think that once you diet down, you're going to have a smooth muscle without any cuts. It's simple. When you are lean, you're going to have striations and separation. Everyone's muscles have them, but you gotta get your body fat down to a level where you can see it. That's it.
I think this whole thing came into play because of exercises like crossovers, pec deck, or leg extensions, which people do high reps on anyway. The amount of separation between muscle groups is really a matter of having enough muscular development. The way the muscles are separated is a genetic thing. You might see some guys that have separated quads, and then there are people like Tom Prince with a separated quad plus all these cross striations furrowing across the top. I have feather cross striations that go up and down my biceps and across the triceps. Some people have huge pecs with deep cuts across ‘em and others have a Christmas tree in their back. Just because another guy has cross striations in a body part doesn't mean you will, even though you're dieted down. Your physique is put together in its own unique way, so you just have to learn how to make the best of what you've got.
STAY OFF MY TURF
Lee, just a quick question regarding your fans in Australia. When are we going to see you, mate? How's the green card situation going? You can't keep letting a half-assed Chris Cormier keep coming down here and winning our Australian Pro Show! C'mon!
I love hearing from fans in Australia! This green card shit- it's driving me nuts not being able to travel! I haven't been back home since 1998. The green card situation is still ongoing, but as soon as it's cleared up, you can be sure I'll be back down there and taking the Australian title from Chris Cormier. I might be doing some seminars, too, or some gym tours. I'll be on my own turf then, so the other guys from the U.S. will know how it felt when I came over here and did all the American shows. Tony Daugherty, who promotes the Australian Pro Show, has been talking to me about doing some stuff back at home, so who knows? I might just stay down there permanently, do the Australian show every year and win it six or seven times in a row like Flex did with the Ironman! What do you think about that? I'm comin'!
PRIVATE G.H.
I'm sure you've heard about all these people who have problems gaining weight. Well, I'm one of them. I eat at least seven times a day and work out five times a week. I'm 22, in the military, and I can't seem to be able to gain weight naturally. By the end of the day, my tank is on empty. Is there anything I can do to help me gain weight and have more natural energy? My diet consists of chicken breasts, veggies, tuna and the occasional burger. I really don't want to resort to growth hormone since I'm in the military.
I think your biggest problem is that you're eating too clean. The foods you're describing are the foods I diet on. I remember when my old training partner joined the military; he lost over 30 pounds just from all the running and cardio activity. So if you want to gain weight, you could just tell the sergeant you don't want to run. He might have a few words to say about that, though!
You're obviously burning a lot of calories from being so active and you need to remember that you cannot keep eating clean with all that exercising. I don't know exactly how much you're eating or the size of your meal portions, but it sounds to me like your workouts and regular daily activities are burning off all the calories you're putting in. That's probably why you're not gaining weight. Seeing that your sergeant would throw you in the stockade for disobeying his instructions, I doubt you're able to cut back on the cardio activity. So the answer here is really very simple: Eat more and don't choose such clean foods.
Don't be scared of putting some high fat foods in your diet, like milk, steak, and eggs. People get all paranoid about adding fat to their diet, thinking they're going to get obese, but that's just not gonna happen. Don't be a paranoid jackass. This is bodybuilding-not rocket science! You can also try supplementing your diet with some of the different products available. Twinlab has some excellent weight gain supplements, as well as glutamine and amino acids.
Growth hormone in the military? Wow! I didn't even know you could get it there. I'm going to have to join. Ha-ha-ha-ha! Seriously, though, even if you weren't in the military, I think you need to be cautious about using growth hormone. Some sort of middle ground product might be a better idea for you, like the new Andro Nitrate testosterone boosters. I've used growth hormone pre-contest a couple times, and to be honest, I really didn't notice a great change in fat loss or anything else. I wouldn't recommend it. You would be better off using a protein powder and some of the other supplements I mentioned earlier. Besides, if you're already having a problem putting the weight on, growth hormone isn't the best thing to use.
Dude, do us all a favor and don't ever retire! You've been improving on your physique steadily every year. To friggin' hell with placings! You've got yourself a great fan base, and if you enjoy training half as much as I think you do, just do it for the fun! I know dieting and all the other hassles of doing a show are about as much fun as having your teeth drilled, but if you only do it once a year or so, you might look forward to it. As for my question, what is a good supplement or drug that can help a guy sleep after a monster workout? I'm on a great deal of pro hormones and they are jacking me up like a Saturn V rocket! I sometimes go for two days without sleep. My doctor prescribed a benzodiazepine, but this class of drug just doesn't do the trick for me. I'm also somewhat afraid of addiction. Any suggestions? Or should I just head butt a horseshoe or something?
I appreciate fans like yourself. You guys are really the whole reason I do this. I've always enjoyed the training as I've said 1,000 times, but from day one, I never liked competing. I feel even more strongly about it with the way our sport is headed and all the politics involved now.
You're right, it is hard to do. I try to get into the best shape I can, but with all the things I put my body through, both physically and mentally, as well as taking supplements, I really don't know what I'm doing to my health. I find myself sometimes wondering if it's worth it, because after all, it is my life and my health. Sure, I love pleasing the fans, but at what cost? It's a Catch-22 situation. I enjoy doing it for them and I love the training, but then on the other hand, should I be doing all this to my body just to make people happy?
I know I'll keep competing- I just don't know for how long. Certainly, if I'm going to compete somewhere down the track, I'll always be faithful to my hard training and keep up the intensity. This year, at the Arnold Classic and the GNC show, they're giving money prizes to every competitor. Yet, the Mr. Olympia contest, which is considered to be the number one show, doesn't award money to all the competitors. The sport is simply becoming a joke to me and I'm not even having that much fun competing anymore. So, let's just see what happens down the road.
Regarding your prohormone question, I believe the stimulant effect you're having is related to when you're taking them and the dose. It sounds like you are taking a shitload! If you're on a lot, it may not matter when you take them, but the first thing I'd do is stop taking anything after 3 p.m., or so. If you train in the afternoon or early evening, take your prohormones in the morning or at lunch. That way, they will still have the desired effect when you work out, but not to the point where it acts like crack or something. Two days without sleep? That's crazy!
The benzodiazepine drug your doctor prescribed should help you go to sleep, but if not, I would ask for some other type of sleep aid. I've never really had a problem with sleeping soundly- it's just the first part of going to sleep that's a bitch. I'll drop off to sleep when I'm watching TV in my chair, but as soon as I go to bed, my mind starts racing. Sometimes, I'll take a Tylenol PM to help relax me so I can just get to sleep. Once I'm asleep, I'm fine.
Staying awake for two days straight isn't doing a damn thing for your training. Remember, your body recovers and grows while you're sleeping. That's why rest is so important. Now, as for head-butting a horseshoe, that'll only work if the horseshoe is still on the horse and he gives you a swift kick in the face! I'm sure that would put you out.
So, before you try any other supplements, just take the prohormones at a different time and see how that goes. I do not suggest going heavy on all those drugs, because you'll just wind up going from uppers to downers and back again. That's surely not the healthiest thing you can do for yourself and it sounds more like the lifestyle of a drug addict than a bodybuilder.
I am 5-foot-5, 235 pounds and about 10 percent body fat. I have competed before and done very well (Provincial Champion in Canada). Is it really worth the time, money and health risks to turn pro? I think I have the genetics to do so, but with all the health problems I have been hearing about lately, and the fact that only the top bodybuilders get a good paycheck, is it really worth it for a guy like me to give it a go? I need an honest and objective answer.
It sounds like you've answered your own question! Deep down, you are questioning yourself, and once you get to that point where you are asking yourself, "Is it worth it?" I would have to truthfully say, "No, it's not."
When I first got into bodybuilding, I didn't really plan on turning pro. Things fell into place and it just sort of happened. But if I had to do it all over again, I'd never do it. If I'd invested the same amount of effort these past 17 years into another profession, like becoming a doctor or lawyer, I'd be at the top of my field by now, plus getting paid good money for it. Comparatively, like you said, there are only a handful of us bodybuilders that make money, and for some, it's not even great money. There are so many pros still living from paycheck to paycheck while working other jobs.
It costs a lot of money to get ready for a show, not to mention the traveling expenses to compete. After it's over, they can go back without a dollar in their pockets, and be out $10,000 for a contest where they didn't even get to pose in the night show because they didn't make the cut. When you consider the health risks, or even just the time and effort you put into the sport compared to the rewards you get back, it's just not worth it.
Flex Wheeler is a perfect example. Flex is one of the best in this sport and the next thing you know, he is having a kidney transplant. You can't say Flex's health problems are related to bodybuilding drugs, because he could have had the same problems no matter what. That is the nature of his illness. But I'm sure that putting our bodies under such stress has to impact us in a way that normally wouldn't happen if we were accountants, doctors or lawyers.
At least in other pro sports, the players can retire and still have an income. In this sport, if you retire, quit, or get injured- that's it! It's all over and some guys don't know, or aren't good at, anything else than bodybuilding. Right now, the powers that be don't seem to be going out of their way to make real improvements. Changing the judges on one Mr. Olympia just doesn't cut it. What I'd like to see are real benefits for the athlete, whether it be putting more money towards the athletes, paying all the athletes in the Mr. Olympia contest, or perhaps something else.
As professional bodybuilders, we could form a union to work together to make the sport better, but we're not moving that way. To the powers that be, we're just dumb bodybuilders. I've actually heard some of the top officials refer to us that way. We're just a joke to them, but they're making money from us! This drives me crazy. At some of those press conferences, the officials just play politician and never give a straight answer. This isn't just my point of view. There are a lot of pros that think the same way, but whenever they're around those in power, the pros just cower down. So even though I can blame the officials, the athletes themselves have to take a stand for change. Until we stand together and show them that we're serious, it's going to be the same shit over and over.
I don't want to let other people make money off my sweat and sacrifice. Some of those people have never even touched a weight in their lives! The way it is now, when something happens to you, there's another guy to take your place while you become ancient history. My advice is to get a regular job in a good profession, and if you like training, then keep at it. Look good, stay healthy and happy. But to actually put everything on the line to become a pro isn't worth it right now. Until that changes, I'd just say no.
I'm always fired up to train and will push myself really hard in the gym. But sometimes I think I'm not allowing my muscles enough time to rest between sets. What is the proper amount of time to rest between sets?
This is one of those things that can be different for everyone. Sometimes, when I'm training, I'll take less than a minute between sets. Other days, I need to wait two or three minutes. It also depends on what exercises you're doing. With the more strenuous exercises like squats, barbell rows or any exercise that takes a lot out of you, you're better off resting longer to get your breath and strength back. Then, the next set you do will be worthwhile. If you do a heavy set of squats and only rest 45 seconds, you might be able to only pump out five reps, but if you wait another minute, you could pump out 12.
Keeping a rhythm with my training partner generally works well for me. I'll do a set, he does his set while I rest, and then I'm ready to go again. Some guys have a stopwatch going beep-beep every minute, but I'm not into that shit. You just need to listen to your body. When you've got your breath back and can give the next set 100 percent, get back under the bar and do it. Timing it and staring at the clock is kinda dumb. Keep it simple. As long as you're having good workouts and making improvements, I wouldn't really worry about it. Be sure not to wait too long, though. That's a problem for a lot of guys. If you sit and gossip, wander around the gym, eye the girls, you're wasting time. Whether you keep pace with your training partner or you're working out alone, the best thing is to just wait until you feel ready to do the next set.
WHEN IS ENOUGH ENOUGH?
I'm a 19-year-old aspiring bodybuilder. I'm about 5-foot-5 myself and really admire you. You definitely have an amazing physique. I want to put on some size but I don't think my diet is the greatest. I don't eat junk food but I need to maximize my gains. How can I learn about things to eat and how do I know if I'm eating enough? Second, when would you suggest taking steroids to really put on some meat? Lastly, this is just a general question, but what do most bodybuilders do to remove body hair?
At 19 years old, if you're not eating junk food, then that's your first mistake. Don't take this sport so seriously and deprive yourself of having a high-calorie diet. I've had a million people tell me what they're eating to gain weight and it turns out to be the same diet I use for losing weight.
If you want to gain with clean food, you'd have to eat rice, chicken breasts and vegetables all day long, and it's just not going to happen. If you try to stay too clean, you'll just go around in circles and stay right where you are. High-calorie foods have the protein, carbs and fats that a kid like you needs to grow. I'm telling you, the biggest mistake you could make is falling into the trap of avoiding high-calorie, high-fat foods. Your diet should be filled with whole eggs, whole milk, cheese, steak, fried chicken, cheeseburgers and some chocolates. Your metabolism can afford to eat like that.
How do you know when you've had enough? Well, stop eating when you're full. Just listen to your body and go by how you feel. That's the way I do it. If you want to get more specific, look at those charts that show how many calories you need according to your height and weight, and use that as a gauge. For instance, if you need 2,500 calories a day to maintain your present weight, and you're training hard and really breaking down the muscles, go about 500 or 1,000 calories over the maintenance level. That's when you'll start putting on muscle. This is another one of those things you need to gauge by the way you feel. There's no hard and fast rule, but you're at a wonderful age. Your testosterone level is still high and just by training hard and eating a lot of good food, you will put on size. Everyone wants to get big overnight, but it doesn't work that way. Muscle takes years to grow.
Now, about steroids, I wouldn't even suggest it for at least another five years. And unless you're going to be a top amateur athlete with pro potential, I would say don't take them at all. What's the point? I've met so many amateurs that want to take drugs and get big as soon as they start training! They look at me, see I'm big and think they've gotta take six different drugs in large amounts to keep up. They don't even think about my genetics, not to mention that I've been training since I was 13 years old. Bodybuilding is a lifestyle- sleeping, eating and training. I don't party or hang out. I'm always in bed by 9 or 10 p.m. When you see my physique, you're looking at 17 years of work. Taking astronomical amounts of steroids while having average genetics won't close the gap, believe me.
I'm not saying that there aren't health risks from using steroids correctly, but there are all kinds of risks from abusing them. Face it, some people are crazy to begin with. Once these people get on drugs, they think they're indestructible. These are the ones you hear about in the news with ‘roid rage and violent behavior. So, unless you really intend to become a top amateur and win the Nationals, don't even touch steroids. If I weren't at the level I am now, I wouldn't take them because I don't see the need. You can train, get strong, grow muscle and have a great physique without them. It might take a bit longer, but why rush? Enjoy your training and stay healthy. That's the best advice I can give you.
I am asked about shaving all the time for some reason. I always thought people did the same thing I do, which is old-fashioned shaving. My favorite razor is Mach III. If this is your first time or you're a hairy ape, you could use an electric hair clipper to bring the thickness down or maybe some depilatory cream. I know some guys that tried waxing, but they never did it again because it caused them to break out. And it fucking hurts! So, I just shave.
E-mail your questions to Lee by visiting MuscularDevelopment.com.
