Focus on What Matters: Muscle vs. Movement

Hope everyone here in the U.S. celebrated a Happy Thanksgiving with  friends & family yesterday.

As the infamous “Black Friday” is now upon us, I would encourage those brave shoppers who dare venture out into the “savings wilderness” to shop safe.

Alternatively,  to some of you who might be heading to the gym, might I suggest making it a “Back Friday.” (Pun Intended)

Nevertheless, today’s  post is the latest installment of the Golden Eye for the Adonis Series. 

Here is another  guest post from Eric Weinbrenner.  Better know by his True Insider Handle, “eweinbrenner.”

EWeinbrenner: True Insider and One of our Top Bloggers in the Community

EWeinbrenner: True Insider and One of our Top Bloggers in the Community

Focus on What Matters:

Muscle vs. Movement

I struggled through a few more reps, dropped the dumbbells, and sat up.

Having just finished my third set of Incline Dumbbell Press, my chest (especially the upper portion) should have been fried… but as I sat there thinking about the set I had just performed, I realized I couldn’t really feel any specific muscle working.

Sure, my arms, chest, and shoulders were fatigued- but as far as feeling a specific muscle?- nothing.

Unfortunately, this was not an isolated case: this was a system-wide issue. With nearly every exercise, be it biceps curls or seated rows, I could lift “heavy” weights, but getting a pump and really feeling the target muscle work just was not happening.

To make matters worse, I felt like my muscles were lacking that hard, defined look that I was after. I had put on a decent amount of size, but even at a pretty low body fat (near golden waist), definition was not what I wanted, especially in my chest and arms–where I struggled to feel the muscles working the most.

How a Set Should “feel”

When you are lifting to achieve a certain look–note: I said “to achieve a certain look”; not “to get strong”; not “to improve conditioning”–each set you perform in the gym should feel a certain way.

At the most basic level, during each rep of each set, you should feel the target muscle working. There will be stabilizing muscles contributing, but overall, on any given lift, there should be one muscle (or muscle group) that you feel above all else. When you set the weight down, you should know, without a doubt, that you just worked the target muscle.

But… wait… what does that feel like?

Feeling the target muscle work produces a significant “pump” in the muscle; you should be able to squeeze the muscle and feel tension in the “belly” of the muscle, rather than in the joints around it; you should be able to isolate and flex the target muscle without feeling distraction from surrounding muscles.

In addition to describing what a good set feels like; it is also helpful to describe a bad set. Let me use the biceps curl as an example.


Focus On What Matters: Muscle vs. Movement
At the most basic level, during each rep of each set, you should feel the target muscle working.

When you do a biceps curl, you should get an insane pump in your biceps and you should have limited contribution from any other muscles. Every guy in the world who has ever been in a weight room has done curls. For some guys, their workout looks like the following:

Monday: Curls

Tuesday: Bench press, curls

Wednesday: Think about doing legs but actually do curls

…You get the point.

I’m using curls and this ridiculous example to show that everyone knows (or thinks they know) how to do a curl.

Yet, I know guys, and have personally experienced doing curls and struggling to actually feel the biceps doing most of the work. For a long time, I would do curls and feel my front deltoids getting a lot of the action and notice that my elbow joints would hurt the next day.

It wasn’t that I was doing curls wrong–I just didn’t know how to target the biceps muscle and make it do the work. I’ve noticed this is especially true, for a lot of muscles, when people have a background in powerlifting or working out primarily to get stronger. They come over to Adonis, where it is about working the muscles, not the movement, and find that they struggle to do that efficiently.

 Work the Muscle, Not the Movement

If you find that you struggle to really feel the muscle working on any given exercise; you have joint pain following certain movements; or you lack the hard, fully developed look in any of your muscles– you very well may be focusing too much on the movement and not enough on the muscle.  

This often stems from the “more weight = more muscle” mantra preached so often in the fitness industry. There are also a lot of experts that suggest things like, “you must lift heavy weights in order to build muscle”, and that “lifting light weights will never stimulate enough muscle for growth.”

There are two major problems with both of these ideas: First, “heavy” and “light” are relative; a weight that is “heavy” to me may be “light” to someone else, and vice versa. Second, this kind of thinking places tends to cause focus to fall on lifting maximum weight, thus focusing more on the movement, rather than the muscle.

This whole idea of working the muscle is not new to the AGR community, but it is so important, it is worth repeating–this is THE focus of our workouts. John Barban himself has described the ability to contract and relax each muscle at will as the “key to full muscle development”– this is how important working the muscle is.

So how can you get better at working the muscle and avoid just slinging weight around?

There are a few ways to do this and nearly all revolve around improving your mind to muscle connection. The best way to do this without overcomplicating things is to align your lifting with your breathing.

This means you will need to s-l-o-w d-o-w-n and use light(er) weights. Remember: “light” weight is relative, choose a weight that allows you to complete the prescribed amount of reps with perfect form using the target muscle.

When I say “slow down”, I am referring to the tempo of each rep. AGR members know that this is built into some of the more advanced programs where specific tempos are prescribed. If you are following one of those programs, just stick with the tempo as written. 

During each rep, lower the rep while inhaling and counting  1 one thousand, 2 one thousand; pause for a second at the bottom of the lift; then complete the “lifting” portion of the lift while exhaling to the count of 1 one thousand, 2 one thousand. The entire motion should be controlled (i.e. you controlling the weight; not the other way around).

 Final Thoughts

The strategies above can be applied to any and all exercises where you struggle to feel the target muscle work or simply as a way to improve mind to muscle connection overall and refocus on what is most important during our work outs: working the muscle.

Be careful to assume that this is for “beginners” and that you are too advanced for this. Remember: John Barban has noted the ability to target a muscle at will is the advanced stage of muscle building–this is something that will take years or practice and consistency to achieve. I can personally attest to the difference this has made for my physique as I have made improving mind muscle connection the focus over the past year or two–I have noticed a much more dense, hard look to my muscles and my ability to work the target muscle has noticed incredible improvements.

 While I wanted to make sure I provided some applicable strategies that you can use at the gym within this article; I also want you to use this article as a way to adjust your mindset, if need be. Becoming distracted and getting caught up worrying about lifting heavy enough weights or feeling like you must “prove” yourself will distract you from what is truly important.

-Eric Weinbrenner

eweinbrenner's Transformation Pics

eweinbrenner’s Transformation Pics

Unstoppable Confidence & The New “Me”: Interview w/ AT-14 Winner Adam G. [driftbouncer]

Here’s your latest essay interview with 3rd place winner  Adam G. from the 14th Adonis Golden Ratio Transformation Contest.

Adam G. 3rd Place AT14 - Front Before/After Photos

Adam G. 3rd Place AT14 – Front Before/After Photos


Adam’s Transformation Interview:

1- What workout or nutrition routine did you do before Adonis Golden Ratio (AGR) System? What kind of results did you get?

Before finding the AGR system I really didn’t follow any nutrition plan. I simply tried to eat foods that were healthy and limit those that were not. Over time this strategy did not work as I continued to slowly put on fat. As far as workout routines are concerned I followed many different ones over the years with minimal results. The real problem was not necessarily the routines themselves rather it was the fact that I never gave any one routine 100% dedication. I either did not follow the routine long enough or tried combining several routines into one.


Side BnA

Adam G. 3rd Place AT14 – Side Before/After Photos

 2- How did you find out about AGR?

I found out about AGR from a fellow named Kyle Leon. I had been following his work out and nutrition routine ( very loosely might I add) and it was a good routine just not for me. Kyle sent an email out with a link to AGR and the rest is history.

3- What was most appealing to you about AGR?

The most appealing thing to me about AGR was it’s simplicity. Food wise you could eat most things you want within reason as long as I stayed withing my weekly caloric needs. As well all the workouts are laid out for you focusing on the areas that really mattered to me to get the body I desire.

Adam G. 3rd Place AT14 - Back Before/After Photos

Adam G. 3rd Place AT14 – Back Before/After Photos

4- Were there any concepts or approaches you were skeptical about?

I think in the beginning I was a little skeptical about the idea of not bulking up first in order to put on muscle. I was of the mindset that what I weighed was really important and had some reservations about losing a lot of weight fearing I would lose muscle as well. In the end this was not the case and I have learned weight is only a number, what I look like is really what matters.

Adam G. 3rd Place AT14 - Transformation Image

Adam G. 3rd Place AT14 – Transformation Image

5- When did you decide to jump on board full fledge with AGR?

When I discovered AGR I spent a lot of time reading everything I could about the system and the people behind it. The more I read the more interested I got. The philosophy behind the nutrition and workout plans just really appealed to me. The AGR system just made sense. It focuses on the body parts that matter in order to achieve the body I desire and the nutrition plan allowed me not you give up the foods I love. For me it felt like a recipe for success.

6- When did you first decide to enter an Adonis Transformation (AT) contest?

This was not the first time I entered an AGR contest, I believe this was my fourth try. But this is the first time I actually submitted my after photos. All the other times I pretty much talked myself out of submitting the photos. I told myself that I was not good enough and it was not worth sending in the after pictures. Those other times I looked much the same as in these after photos the only difference this time was was my mental approach to the situation. Even though I am still not happy with my after photos (I am truly my biggest critic) I said what the hell, what do I really have to lose? Now after the fact I am so happy I followed through and sent in the photos.


Adam G. 3rd Place AT14 - Transformation Image

Adam G. 3rd Place AT14 – Transformation Image

7- What was your experience going through the AT contest? Challenges that came up? Things you didn’t expect?

My experience going through the AGR contest was generally a good one. The hardest part for me by far was how light I was getting. Even though I was looking better and better in the mirror I felt like I was pushing to hard and could be losing muscle mass. In the end I realized  I was still as strong as ever (perhaps a little stronger) and that weight is just a number. I have never felt better.

Adam G. 3rd Place AT14 - Transformation Image

Adam G. 3rd Place AT14 – Transformation Image

8- How did people react to your transformation? Positives and negatives (if any).

Family and friends by far are the harshest critics. Many family members have told me that I look sick and need to put weight back on. Even my wife thinks I am to thin and would like me to put more weight on. Let me tell you, when the people closest to you are all telling you over and over how bad you look it was tough at times not to give in and just quit what I was doing. But I was not about to give up and used the negative comments as fuel to keep going because as far as I was concerned I looked and felt great. I also realized these comments were not meant to be hurtful my family and friends were just not used to the new me. As soon as I looked different than people around me were used to they thought I did not look right. On the other hand anyone who does not know me would not think I look sick at all. I know it will take time for those around me to adjust but I can assure them that I am healthy and feel great.

Adam G. 3rd Place AT14 - Transformation Image

Adam G. 3rd Place AT14 – Transformation Image

9- How do you react to the “Brand New” you? Have you noticed changes in your outlook and attitude in general.

I like the new “me” very much. I still have a little fat to lose and some muscle to gain before my physique is golden but I know I will get there. Over all I feel great and my confidence is higher than ever. I may not be the biggest guy around but when the shirt comes off I think I look pretty good. Also completing the competition and placing third is a huge boost to my confidence and helps justify to myself all the hard work I have put in and that there are others out there that think I look good too.

Adam G. 3rd Place AT14 - Transformation Image

Adam G. 3rd Place AT14 – Transformation Image


Editor’s Note:

Hey Adam,

Congratulations on your transformation to a brand new “you”!  It was refreshing to hear how your mindset changed for this particular contest and you decided to submit your “after” photos.  A decision well made, earning yourself a “Top 3” finish in contest AT-14.  Also big kudos to you on hitting some of the bodybuilding “mandatory” poses.

I can tell you’ve been practicing them. Because of this, we look forward to featuring you on some of our upcoming AGR covers.  Keep pushing on towards your quest to “Golden” and I’m sure your unstoppable confidence will guide the way!

your brother in Iron,


Adonis Spotlight:Tales from a True Insider — “Why Average Is Ok”

Tales from a True Insider


Today’s special post is the latest installment of the Golden Eye for the Adonis Series.   Because it’s Friday and The Goal Is Frequency (TGIF) we are shining the Adonis Spotlight on one of our community members.

I’m pleased to announce a special guest post from Eric Weinbrenner.  Better know by his True Insider Handle, “eweinbrenner.”


EWeinbrenner: True Insider and One of our Top Bloggers in the Community

Eric Weinbrenner: True Insider and One of our Top Bloggers in the Community

The Adonis Community truly is an awesome resource to help answer the questions of those just becoming familiar with the AGR Program.  Veterans of the community are more than happy to lend sound advice and support one another in their journey to “Golden.”

While browsing the community earlier this week, I happened to stumble across a Blog of Eric’s and was simply blown away by his content.

Here is a sample blog entry from eweinbrenner that has transformed into a guest post!


 How to Look Awesome: Why “Average” is OK

When it comes to building muscle and getting in shape-being “average” is OK. Getting-and staying-in great shape is also a lot easier than most people believe (or would like you to believe). Before you disagree and point to the bazillion articles on the web arguing that building an awesome body is full of complicated formulas and endless hours in the gym–Let me explain.

First, we need to define a few terms, or perhaps ideas, that are essential to understanding–terms and ideas that nearly everyone in the fitness industry (fitness “gurus”, your average meat-head, and perhaps even you) tend to ignore.

The first idea that needs explanation is “building an awesome body.” There are many different ways to say this, some choose to express the idea by “building muscle” or “losing fat”, but these all really mean the same thing–trying to achieve a certain look.

What is an “awesome body”?

I would suggest that 99% of guys out there are working out, primarily, to build an awesome body. Or, at the very least, that’s why they started working out.
It would make sense, then, that people know what an awesome body looks like–considering this is their primary goal for working. Surprisingly, the idea of actually qualifying what an “awesome body” looks like  is extremely difficult to nail down–but I have found it really comes down to two images of male body perfection that are presented as “ideal” in the fitness industry.

As part of my thesis during my undergrad seminar course, I evaluated a few of the sales letters for the top selling online muscle-building products. Included were products by Mike Chang, Ben Pakulski, Zach Even-Esh, and Rusty Moore.

I chose these specific products because I think it is a good representative of the fitness industry and the authors are names that most fitness-junkies will recognize.

To avoid re-hashing a 25+ page paper (and boring you to death), I will break down my findings to this precise statement: There are two forms of an “ideal” or “awesome” male body portrayed in the fitness industry. One is the roided-out, massive bodybuilder look and the other is the more lean, athletic look associated with hollywood actors.

Most guys who workout consistently tend to use one of these images as their ideal-look–whether subconsciously or consciously.

My take is that most guys do NOT want to achieve the look of the “roided” out bodybuilder, but rather would prefer the lean, athletic look (which is, of course, what is exemplified within the AGR community).  Sure, there is a certain dominance that makes the idea of being  “massive” and “insanely huge” appealing, but when being honest, most will agree that this is not what is attractive to women or something they truly desire to look like.  Brad Howard has also provided numerous examples of data that support this idea that more muscle, or bigger muscles, isn’t equivalent with being more attractive or respected.

I go into all of this detail to define what I believe constitutes an “awesome body”, because I want you to be aware that you are likely, on some level, to be bombarded with conflicting messages about what your ideal body should look like. 

This is important because I know what it feels like to constantly feel like you should have bigger muscles, weigh more, or look like a roided-out bodybuilder in order to be a “real man.” I struggled with this for years, until I finally realized that wouldn’t be my best look, or even what I want to look like. I have simply been misled by the ridiculous marketing of what I consider a dark-side of the fitness industry.

Your Best Body

I have some news for you–news that some consider unfortunate, but I would suggest is actually freeing: If your goal is to look like the huge bodybuilders that grace the covers of fitness magazines and are placed alongside internet articles of all the major online fitness sources; you need to do 1 of 2 things (or both):

1. Go back and be reborn with different parents–preferably those of John Cena or The Rock.

2. Take steroids.

Number 1 is obviously not going to happen, so that leaves the second option–steroids. I personally have never taken steroids and never plan to, so if this is something you are interested in, please go find someone who can provide information related to that.

So… the vast majority of us will never look like the guys in fitness mags…. should we just give up?

Absolutely not.

In fact, this is one of the most freeing realizations one can have, because building your best body–your version of “awesome”, is so much easier than what it takes to pump your body full of steroids and spend every waking hour in the gym.

Most of us not only don’t want to be as big and massive as bodybuilders; most of us don’t even want to be bodybuilders–we just want to feel confident when we go to the beach and take our shirts off. You don’t need to be “bodybuilder lean and muscular” to turn heads at the beach and look awesome–and achieving levels that are good enough to do so doesn’t take nearly as much work as many believe.

Dedication and consistency?  Definitely. But directing one’s whole life to training and obsessing over everything you eat or dropping hundreds of dollars on supplements each month? Not even close.

Many of the complicated formulas, expensive supplements, and marathon workouts are things that may matter if you are trying to get “insanely big” and compete in a show–but are not necessary to build an awesome looking body naturally.

Why Average is OK

So when I say crazy things like: “being average is OK”, I’m referring to “average” in terms of the fitness industry–and I’m being completely serious.

Let’s say Arnold Schwarzenegger, in his prime, is the ideal physique–the top-of-the line “awesome” that every man could aspire to; getting 80 or 85% of the way there is still awesome–and that’s all any of us will be capable of naturally and without committing every aspect of our lives to all things fitness.

This is confirmed all of the time in the AGR community. Look at any of the past contest winners or any of the guys who have reached Golden–do they look awesome? Yes, absolutely- but do they have the level of muscular development of Arnold or pro bodybuilders? Typically, no.
The vast majority of of guys who reach Golden would still be considered “average” when compared to a pro-bodybuilder if we buy the idea that being “massive” and “stage-ready” is the ideal look, as is often portrayed in the fitness industry.
So… is this a rah-rah, “you’re special in your own way” call that everyone is OK just as they are and no one should push themselves to get better? Am I telling you to embrace mediocrity?
Definitely Not. 
This doesn’t mean we stop setting goals or stop striving for improvement–it just means we keep things in perspective. It seems that all too often guys are reaching Golden AI measurements and still feel inferior–when this is the case, it may be time to refocus on what we are really trying to achieve and trusting in the system that will deliver YOUR best body.
The guys here at AGR have done a great job of reframing what the ideal “look” is, but we need to continually remind ourselves that we are NOT trying  to achieve the look that is often heralded as perfection the fitness industry
When looking at most of the images that we consider male-body perfection and look at to see if we “measure up”–pictures that are taken in perfect light by a professional photographer, when the person who is in the picture spent days preparing specifically for that photo shoot, and in pictures that may, or may not be digitally altered–and then feel inferior when we look in the mirror–it’s no wonder most guys feel like they suck at fitness and need more dedication, more supplements, and more time in the gym with the “perfect” workout.
But instead of responding by feeling inferior, we should respond with a sense of freedom–freedom knowing that we don’t even need or want to look like those guys–and that “average” is OK.
eweinbrenner's Transformation Pics

eweinbrenner’s Transformation Pic
So when I say crazy things like: “being average is OK”, I’m referring to “average” in terms of the fitness industry–and I’m being completely serious.


Wow Eric! Way to raise the “Adonis Bar” for the rest of us. You touched on a lot of great points in your post.  From avoiding “goal hi-jacking” to affirming the source of a man’s true  sense of  self-confidence when it comes to having an awesome body.

We look forward to hearing more from you in the future!

Well that’s all for now, hope you enjoyed the Adonis Spotlight.

Have a great weekend!


your brother in Iron,

Allen Elliott | Adonis Transformation Coach

P.S. If you want hear more from Eric you can reach out to him in community here. 

Distractions: Coaches’ Corner w/ Jason Haynes

Today’s post is our latest installment of a new series called the “Coaches Corner.”  Our Adonis Transformation Coaches will share their knowledge, experience, and best practices to help ensure your successful transformation.  To continue the series, our topic  comes from none other than AGR Pioneer,  Jason Haynes.



For the past 10 years or so all of my gym experiences been either at home gym or at small hole-in-the-wall dungeons during off hours when not many people go there.    I don’t know but I like to train solo with not many people with his minimal distractions as possible (sidenote:   if you’re ever gonna play music for a visitor to your country just because it’s in the native language of the person that doesn’t mean it’s a good choice for listing music.   I had someone once play “I’m a big big girl” while I was deadlifting!  I mean, I was on that last grinding rep when the song came on.  I just felt my testosterone flee from me and I dropped the weight).

Anyway, coming back to the US has been a trip in so many ways and certainly the gym is among one of the most interesting ones.  In my previous blog I talked about just the over abundance of highly caloric and tasty foods that you can find readily in this place, but today I’m gonna focus on the gym itself.

So here I am in Southern California.  There is a wide array of gyms and plenty of choices…most of them are open at good hours.   The place I go to is pretty much ok… it’s cheap, serves my purposes, the weight of the dumbbells go high enough, and there’s a wide assortment of machines.  So, that’s good.  At the time I go there (at about 5:30 in the morning) only a few guys are in the weight section…and these are the guys who are there are to work out.

Or are they?  A few…yes,but the others…I am not so sure. (Another blog post, maybe).



“It’s been a process of learning NOT to be distracted by what I see around me.” – Jason Haynes

Anyway, the first time that I stepped into that place to work out was just a shock.  As I said in the beginning of this blog…the last 10 years was simple and effective.  Nothing but weights and the occasional TV in front of the treadmills.  So…I walked in the gym, and I I just stood there staring at what was nearly unbelievable to me.  I felt like I was in a panorama of big flat/plasma screen TVs…each one tuned into a different station.  I hadn’t even begun to lift a weight yet and there I was transfixed on over a dozen screens.

It was so distracting.  I think my 45 minute workout must have taken about an hour and a half because all I did was get constantly distracted.   One TV station had Big Ten football, on another one is the all sports station, yet another one had UFC fighting (oh wait no that’s every day..but on that particular day they were doing prop airplanes flying through a slalom course of probably hundred foot tall pylons.  Up until that point, I thought that stuff was only in video games).

It was reedicyoulous!

If my memory serves right:  six TVs along the cardio stations, three other TVs along the left side, there’s at least four along the right side and then there’s two or three along the other side of this building.  Each one is turned to a different station, granting a great opportunity for…say it with me..


"Each of the coaches there has worked hard, achieved the golden ratio, and maintained it.  We have some insight and tricks than can help you stay focused and get on track, if necessary." - Jason Haynes

“Each of the coaches there has worked hard, achieved the golden ratio, and maintained it. We have some insight and tricks than can help you stay focused and get on track, if necessary.” – Jason Haynes

It’s been a month since I’ve been going here to the gym (in fact I just renewed my monthly dues this today).   It’s been a process of learning NOT to be distracted by what I see around me. I think it was pretty easy to learn it, actually, as I have had many years of no distractions and have adapted that mindset.  I don’t know if I would have adjusted as easy if I had not had all those years behind me.

I have to tune out because I only have 30 minutes to get my training done so I pretty much ignore what’s going on around me. Yes, I am still cordial an courteous and everything else according to social convention, but I just can’t allow distractions to interfere.

Man, that UFC program that always plays at my training time REALLY challenges my focus, though.

I have to keep a mental countdown in my head every time of every second.  I don’t rely on stopwatches anything like that but the risk is always there:   a distraction.   Distractions that come in many shapes and forms….it could be people, things people do,  it could be TV sets, it can be people doing weird exercises (don’t let maybe that’ll be my next blog post).

Most of us who have normal jobs and families and commitments…our time in the gym is precious and cannot be divided amongst other things around us when we’re there.  We are there for one reason:   to train, to push our muscles, to push our limits of strength and to attain that coveted golden physique.

Distractions are everywhere…inside AND outside the gym.  Each set of potential distractions carries it’s own challenges and solutions.  If you would like help to work through your distractions and challenges, check out the AGR Premiere Coaching program.  Each of the coaches there has worked hard, achieved the golden ratio, and maintained it.  We have some insight and tricks than can help you stay focused and get on track, if necessary.

Train hard,  train smart.


Traditional Bodybuilding Approach vs. Reverse Taper Dieting

Here’s the next episode of the UNCENSORED Podcasts Season 3.

Traditional Bodybuilding Approach vs. Reverse Taper Dieting

Whether you Forward Taper or Reverse Taper to achieve your final look. Rest assured there's some hard work and effort involved.

Whether you Forward Taper or Reverse Taper to achieve your final look. Rest assured there’s some disciplinek and effort involved. Are you working SMARTER or HARDER?

Today’s podcast with John Barban and Brad Pilon compares the two dieting styles of traditional bodybuilding’s  “Forward Tapering” to the Adonis approach of “Reverse tapering.”  The key discussion points of the podcast were provided via a research paper studying natural bodybuilders preparing for an upcoming competition. Other items of interest that were measured caloric intake, exercise time, body fat levels, hormonal levels, etc.

The data from the research paper on the bodybuilders was fairly comparable to the data submitted by our prior Adonis Transformation Winners.


Traditional Bodybuilding Approach

“Forward Tapering”  is when you begin dieting at a HIGHER calorie level and continually DECREASE your calorie intake as you get leaner.

This is the traditional bodybuilding approach to preparing for competitions.  Most contest prep plans span between 12-20 weeks.  The goal is for the bodybuilder or competitor to “peak” or look their very best on the day of the show.  There are several tricks a person can perform to hit their “peak” or final look.  It normally begins with drastically cutting calories and increasing their cardio to resulting in depleted glycogen and fat levels.  More advanced preps might include sodium loading/depletion, water and/or carbohydrate cycling.

However most of these efforts are short-lived and hard to maintain because the effort it took to achieve that look is not easily sustained.  Unfortuately, if a competitor does not have a post-contest gameplan they are at risk of  the dreaded “post-contest rebound.”  Some have even ended up looking worse than before they started their prep.


Reverse Taper Dieting

“Reverse Tapering”  is the OPPOSITE,  you begin dieting at a LOWER calorie level and continually INCREASE your calorie intake as you get leaner.

 This Adonis Lifestyle approach is SIMPLE, but it’s not EASY.  It requires discipline upfront, when there is no deadline looming in front of you.  Your hard work is done in the begining and provides more room for you to make adjustments as you progress in your transformation.  The Reverse Taper  approach also focuses more on  calorie deficit through eating LESS food as opposed to eating MORE food and doing MORE exercise.


It’s Not a Competition, It’s a Lifestyle

Most people who would be opposed to this approach simply have to win the “mental” battle in their mind to believe that this process is more efficient and sustainable.  If they trust the process they can avoid the longer exercise periods needed to create a caloric deficit with the traditional bodybuilder approach. 

John and Brad truly deliver in this podcast, discussing the in’s and out’s of the “Fitness Competitor” lifestyle.  In conclusion, both of these approaches have proven results.  But the question you must ask yourself, are you working SMARTER or HARDER towards the pursuit of you fitness goals?

 IMMERSION Clients May Login and Download Podcast Here

(If you are using Adonis Index Mobile, go to the left menu -> My products -> right menu -> Uncensored Season 3 -> enjoy, you can assign star to add it into Favorites for easier access next time, if you don’t have access to Uncensored Podcasts you can purchase Immersion Package inside the App Shop)

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Powerlifting with Bruce McIntyre

Here’s the next episode of the UNCENSORED Podcasts Season 3.


Today’s Topic:  Powerlifting with Bruce Mcintyre

Today John speaks with Bruce Mcintyre.  Bruce is Vice President of the World Powerlifting Congress of which the Canadian Powerlifting Federation is an affiliate of.

Bruce McIntyre:  I started powerlifting competitively in 1999 when I turned 42. Started weight training when I was 12 for sports.
Hometown: Waterloo, Ontario Canada
Reason I can lift: My wife and kids.
Reason why I lift: Powerlifting is fun.


Some of what you will learn in this podcast:

  • What about drug testing?
  • What are the various types of powerlifting competitions?
  • What are the differences in rule books?
  • What are the differences in judging?
  • What are the various divisions?
  • What is the definition of “The strongest person” in the competitions?
  • How does a person’s body type and “leverage” fit into powerlifting?
  • How does a person’s genetics fit in to powerlifting abilty?
  • What are the various philosophies of Powerlifting training?
  • What is the difference when lifting with gear vs. raw?
  • What is the peak age for strength in powerlifting?
  • What do the powerlifting workouts look like?
  • How does the training fit in with fast twitch and slow twitch muscle training?
  • How does max lifting training fit in?
  • How does neural adaptation and muscle adaptation fit into powerlifting training?
  • How do you switch from weight training for shape to weight training for strength?
  • How does a persons size fit in with strength?
  • Can anyone train to have exceptional strength and where does genetic ability fit in?
  • What is the biggest misconception with powerlifting?


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