Written by Bill Willmore
08 October 2006

Hey Bill, I'm 5'11", 205 pounds in contest shape. I've added a great deal of size compared to when I first started, but my back is still seriously lagging. I used a back routine you suggested in your column and I'm seeing great results. However, my lower back sucks! What's the best way to beef up my lower back?

I hate to tell ya, but for years I never did anything specific for my lower back. In fact, I only recently added deadlifts to my back rotation (which I truly suck at!). Back is my gift from Mother Nature. I felt that connection from the moment I started training. However, if my lower back were a serious weak point, I'd hit the following exercises with blinding intensity. First on my list would be deadlifts. This exercise is the second most basic move after the squat, so it must work wonders. Since you're deficient in this area, I'd recommend doing deads first in your back workout to take advantage of your higher energy level. The other exercise that stresses the lower region most directly is the hyperextension. Make sure to hold peak contraction. I'd do at least four sets of deadlifts, going as low as six reps and three sets of hypers. Besides those two direct movements, you'll also get a lot of stimulation from bent-over barbell rows, T-bar rows and dumbbell rows. Anytime you have to bend over to support your torso, you'll be working the lower back. So make sure those basic rowing movements are in your program, too.

 

It seems like all the top pros train each body part once a week. Yet, beginners are advised to train three times a week. Wouldn't it be better to train the muscle really hard just once a week? I'm getting confused. Which routine should I follow?

By no means should any beginner follow the routines of the pros listed in the magazines. Advanced bodybuilders (national level and beyond) have been training consistently for quite a number of years. In that time, we've learned to get the most out of each repetition and set, and conversely, every workout. Because advanced bodybuilders can generate far more intensity than beginners or intermediates, they need more time to recuperate between workouts. For instance, if I really tortured my back, it wouldn't be unusual for me to wait five to seven days before training it again. If I trained it heavy and hard, it will take that much time to fully recover. Big body parts like back, legs and chest need more time to repair and grow than smaller ones like arms. But that doesn't mean a kid who just started lifting yesterday should train his back and legs once every seven days. At this point, he's unable to establish the mind-muscle connection to get the most out of every exercise. He's not strong enough to blast away with super-heavy weight for total overload. In short, he can't generate enough intensity to blitz his muscles to pieces. A beginner needs to spend his time learning proper form on all the basic movements. He needs to get his mind into the muscle and feel it working throughout the exercise. He needs time to build up strength and get his body used to the trauma of regular workouts. In short, he needs more practice than a professional so he can master the basic skills he'll need in order to advance. In the end, you shouldn't train a muscle unless it's fully recovered from the last session. Locking yourself into a schedule simply because it's on a piece of paper can be detrimental to your progress. Your body doesn't care that it's Thursday and it's time to hit shoulders again if they're not recuperated. Use a program as a guideline, but don't be a slave to it. If you need another day, take it. Always listen to your body.

 

I'm 5'9" (on a good day) and want to get big as fast as possible, but I don't want to lose my six pack or any definition. A guy told me that the only way to get big was to bulk up by eating a ton of food. He said keeping my abs shouldn't be a concern if I want to add size. Should I eat high-calorie foods like fried chicken? Is this true, or can I add size without losing my abs? 

If your main goal is to pack on size, you shouldn't be overly concerned with your level of body fat. That's no excuse to blow up to blimp-like proportions, but trying to build muscle on contest diet calories will only leave you frustrated (as you already seem to be). You should be eating multiple meals throughout the day. Eat clean, sticking to low-fat protein sources like lean red meat, chicken, turkey, fish and egg whites (with the occasional yolk or two). Your carb sources should be potatoes, oatmeal, grits (my favorite), whole grain breads, rice, fibrous vegetables and fruit. Depending on your metabolism, you might be able to do cardio and still pack on size. I do cardio year round as it helps keep my appetite up as well as my cardiovascular system sound. I find that three to four 30-minute sessions keep my metabolism revving, allowing me to eat more and pack on size without the worries of excess baggage. The one thing you shouldn't do is gorge on junk food. Get your chicken breasts from the supermarket, not from the Colonel. Gaining size is never an excuse to pig out indiscriminately. Eat clean, frequent meals and train heavy and hard in the gym. Get plenty of rest and be patient. Pretty soon it'll start paying off.

 

I've been training for about three years and I've made excellent progress. I just placed fourth in a local contest and was told I needed to improve the symmetry between my right and left arm. My left arm is noticeably underdeveloped compared to the right. My right arm has a decent peak, but my left arm doesn't. How can I fix this problem?

This is a common issue; similar to the one I fielded on asymmetrical pectorals last month. Usually, it's heightened by the difference in shape. Look at all the best biceps and you'll notice that the majority of them have a distinct disparity between left and right biceps. The most notable was Arnold. He had a tremendous peak to his right biceps while the left one was relatively flat. But they were still pretty equal in mass. Ronnie seems to have pretty even peaks to both his biceps, but his right is still slightly more impressive. If Mother Nature gives you a mountain peak on only one arm, there's not too much you can do about it. However, if one arm is thicker than the other, you can easily remedy that through proper training. You want to train your arms with dumbbells as much as possible. Forcing each arm to work independently will help counterbalance the stronger arm from taking over much of the load, as is the case with barbell movements. So stick to dumbbell curls, dumbbell preacher curls and the like. You can even perform a couple of extra sets just for your weaker arm on each of the movements. In time, they should even out nicely.

 

I have a problem getting my legs conditioned. They have enough size as they're proportionate with my upper body, but I can never get them as cut. They look like a couple of swollen balloons. What do the pros do to get their legs looking like someone went to town on them with razor blades?

Your question has multiple parts, so I'll start with the easiest one first (which, strangely enough, happens to be the first step toward sliced and diced wheels). Etching in terrifying thigh striations is actually achieved by attaining an extremely low level of body fat. So make sure your diet and cardio are on point to rid your body of that layer of fat covering your quads and hams. I also recommend starting your diet a little earlier than before. This will give you plenty of time for those stubborn areas that don't come in right away. Since we can't pick and choose where we lose the fat first, the extra time will give you a margin for error. The type of cardio you do can vastly improve the detail of your legs. In my book the StepMill is your best ticket. For your workouts, extensions and lunges are the way to go. Don't worry too much about the amount of weight. Your priority here is holding that contraction. Keep the basics in there, but make sure you're getting all your detail work, too. Once you do that, there are a couple of other tricks you can use to get that winning look.

Legs are different from other body parts in that they're one of the few muscles that look worse when pumped. Sure they'll be huge, but even if you have cuts in them, the minute you pump them up they'll smooth out like a baby's bottom. That's why I recommend stopping all leg training at least one week out from the show. I go balls to the wall for my second to last leg day and then a lighter pump day for my very last session. Your last cardio session should be done on the Tuesday or Wednesday before the show. Some guys cut it out even further, like a week or even two, but experiment and see where you fall on the scale. I find that three days of rest is enough to let the swelling dissipate, so I can fill out with no worries. After that, all you need to do is keep tensing them every time you pose. Good luck.

 

Road to the Olympia

Training & Lifestyle Journal- August, 2006

 

The global impact of events in this world of technology with ultra-speed communication is amazing. Something that has nothing to do with you can end up changing your life- or at least your weekend plans. I was supposed to be in Ohio for an appearance, but recent terrorist activity (thank God they were exposed before any damage occurred) waylaid my travel plans. I got to the airport only to find that my flight would be delayed. I went home, called Vyo-Tech and they got me on another flight. I returned to the airport and 45 minutes before boarding, airline officials inform everyone that this flight would be delayed, too. By then it was too late to make the appearance. I never left the ground. To everyone involved, my sincerest apologies for not being able to make it out there. This will definitely be in the back of my mind. This is the last thing you want to deal with before heading out to the show. I'll see how the traveling thing goes for the Europa and gauge it from there. I may end up going to California a little earlier than I planned. It'll certainly be a helluva a lot easier getting to Vegas from there.

The finish line is in sight and I'm hauling ass down the home stretch for my first Olympia. This has been some of the most intense training ever! All my life I've been used to training for just one contest so this year, with two shows under my belt and the biggest one just around the bend, I've had to reach deep down into the well to summon everything I have for this show. Actually, my body was in a weird state for a bit. Normally, at 12 weeks out, it's gung-ho. But because I took that little break, it took a couple of weeks to reach that same state. But I'm there and feeling goooood now.

Last month, I explained how the reality of the situation hadn't completely sunk in during the break after New York. Well now, with training, dieting and cardio barreling ahead, it's really no different. When I stop and think about it, as I'm doing for my column right now, yes I feel the full impact- believe me, I feel it! But it's different when you're in the eye of the hurricane. I'm so immersed in my preparations that I can't see the forest for the trees. With all the things I have to do, there's no time to sit there and be awestruck. This is a contest and I have to do my job- bottom line. To give you an idea of what I'm dealing with, here's a typical day on my road to the Olympia (carbs vary from day to day and times are approximate, but here's a sampling):

6 a.m.                         Wake up

6:30 a.m.                    Cardio, 45 minutes on StepMill

8 a.m.                         Meal 1- egg whites, grits (This meal used to be a protein shake, but we want to eat as much whole food as possible the closer we get to the show.)

Train two clients

10 a.m.                       Meal 2- fish (tilapia) and veggies

Run errands

12:30 p.m.                 Meal 3- chicken and rice or sweet potato

2:30 p.m.                    Meal 4- chicken and rice or sweet potato

3:30-4 p.m.                Take 99 Thermocore fat burner

Train for one to one and a half hours

5:30-6 p.m.                Meal 5- chicken and grits or rice

Train last client

Make phone calls

Take care of business

8:30-9 p.m.                Cardio- 45 minutes on StepMill

Touch-up body parts (abs, calves, etc.)

10-10:30 p.m.            Meal 6- fish and veggies

Relax

12-12:30 a.m.            Lights out

REPEAT

 

If I'm up any later than that, I eat another meal of fish and veggies. For carbs, the high end is 500 grams with the low at 100, spread out over six to seven meals. This is pretty much it until show time. As you can see, there isn't a lot of time- between eating, training and handling business- to do much else. But this is the life I've chose and I love it. I want to close by saying thank you to all the people who write in and come up to me at the shows. Your support is priceless. I'm so glad I can reach out to the fans through my column. Until next month, keep the fire hot and I'll see you in Vegas!

I want to give special thanks to my friend Jimmy Mentis for his unbelievable support. Jimmy's seen and done it all. His expertise was learned the hard way- in the trenches. He's committed to using his years of experience to help others and I'm one of many to be very grateful for his generosity. He takes the time to listen. Whether its bodybuilding, business or both, he helps me out in any way possible. If I'm off course, he steers me back in the right direction. More than that, he keeps me from second guessing myself. With bodybuilding, the mind has a way of playing tricks on you. There are moments when your resolve can be tested. This is where someone with actual know-how can step in and make things right again. Enter Jimmy. He helps keep it real. Thank you for everything, buddy!