Sunday, August 26, 2012

Sunday Update 3

Happy Sunday everyone! If you're living in Florida you can look outside and know today is great for blogging. It's rainy, windy, and really cozy inside. My comments section question of the day is, "What's your favorite thing to do when you can't leave your house?" Also please remember to check out http://mybodybuildingnetwork.com/members/jsbodybuilding/activity/ and show some love to the YouTube channel.

Now for the workout tip: hold your contractions! I see too many people in the gym just flinging weights around and lifting weights without paying attention to tempo and if they even feel the muscles or not. Eccentric movements build the most muscle. The gym is no place for a big ego. Sure you can bench 400 lbs one time with 3 spotters but are you going to get anything from that. Hell no. You're just going to injure yourself.

When you lift try and get that mind-muscle connection going and feel the fibers stretch and contract. For example, a straight bar curl can either be the best movement to build your biceps or a one-way ticket to snap city. What I like to do for that particular exercise is bring the bar up to pec height in 2 seconds and let the weight back down to my quads in 6 seconds. That way I know my biceps are stimulated and I can physically feel the muscle working. If you don't feel the burn or a pump, you're just not hitting the muscle.

Have a great rest of the day everyone!

-Jay



Thanks for reading and lift strong!

Thursday, August 23, 2012

Abs and Why Most People Don't Train Them Properly

  Abs are honestly the easiest part of your physique to obtain. Everyone, no matter how overweight, has a full set of abs. They just protect them with a wall of fat. Your abs start to show at around 11ish percent body fat and become pronounced at around 8%. This post will give you a comprehensive guide to getting a lean and defined mid-section.

  PART 1: Training
Resistance training 3 times a week will help strengthen your core as well as bring some shape to your abs. I recommend doing upper abs on Monday, obliques Wednesday, and lower abs Friday.

Upper abs- 15 reps of hanging leg raises: 3 sets
                   15 reps of between the legs push-throughs: 3 set
                   15 reps of ball rollouts: 3 sets

Obliques (the sides of your torso)- side plank- hold it two times on each side for at least 30 seconds
                                                      25 reps of bicycle crunches- 3 sets
                                                      15 reps of Russian twists- 3 sets

Lower abs- 25 reps of straight leg Roman chair crunches- 3 sets
                   25 reps of double-leg stretch- 3 sets
                   15 reps of lying leg raises- 3 sets

  PART 2: Nutrition
Carb and fat control are the keys to great abs. When I'm dieting down for a show, I usually get between 200-250 carbs. As the competition gets closer, I cut that number even more. On my non-training days I try to take in as little carbs as possible. Always remember to get most of your carbs in the morning so you have a whole day to use that energy. Everyones body reacts differently however so if you have specific questions about nutrition please feel free to email me at jaysilver26@gmail.com.



Most people believe, for some strange reason, that abs recover faster than any other muscle group so it's ok to train them every day. This couldn't be farther from the truth. Your abs need just as much time to rest and recover as any other muscle in your body. Also, many people buy into those "insta-abs" belts I see advertised on TV 24/7. Those are complete scams! There is no substitute for hard training and strict dieting.

And guys please remember this, abs really aren't all that important. Sure they look nice but I'd much rather have great arms or a great chest. To me, abs are just something everyone's going to have when I show up at a contest so I have to have them too. And to all you guys who want to compete remember, back and legs win shows. If you've got shredded glutes and a little Christmas tree going on in your lower back, you'll win. Abs are more important to physique competitors but they still take the backseat compared to chest and arms. Don't obsess over abs! I only have good abs a few days before and durring my competitions. And that's after water restrictions which I'll cover in a contest prep thread eventually.


Thanks for reading and lift strong!

Saturday, August 18, 2012

Dieting Tips for Contest Prep

  Hey guys! I'm writing this today because I know I'm not going to be able to post tomorrow. This post is going to be on the topic of contest preparation and carb cycling. In the words of Benjamin Franklin, failure to prepare means preparing to fail. I think of this saying every time the thought of cheating on my diet crosses my mind. I would say that dieting makes up about 70% of bodybuilding. That might seem like an exaggeration but honestly, if your diet is not on point, your gains and fat loss will be infinitesimal as compared to eating properly.

  I've noticed that people regard the word "diet" with a negative connotation. All it means is the way you eat on a day to day basis. If you put good in, you're going to get good out; plain and simple. I like to start off with calculating how many calories I should eat in a day. For me to maintain my weight I need between 1500 and 1600 calories a day. If I wanted to gain weight, I'd add 200-300 extra calories. I also split my consumption of calories into 3 categories: protein, fat, and carbs. 60% of calories from protein, 20% from fat, and another 20% from carbs. My body responds well to those numbers but if I ever stopped seeing gains and fat loss from those numbers it's as simple as changing up the fat and carb percentages to rectify any problem that comes up. Stay true to you diet and your body will do the rest.

  Next up is carb cycling and trust me, it's way less complicated than it sounds. What I am about to present is not a new paradigm, or a revolutionary approach to diet. Nor is it the end-all, be-all to dieting; there are many viable approaches. This diet is, on the other hand, an easy (relatively speaking) approach to dieting that is physiologically and psychologically rewarding. Moreover, it is rather flexible and also forgiving, yet effective. For these reasons, I am astounded that it has not caught on to a greater extent (in some form or another), and played a bigger role in the dieting revolution. 

There are four types of days while on this diet:
  • High carb
  • Medium carb
  • Low carb
  • No carb Days
  Generally, the 4 days are rotated, or cycled, equally. Again, I will stress that this can, and should, be tweaked, based on the individual's goals, samatotype, and dieting history. Here is the basic plan, which is designed for rapid fat loss for most individuals and the one that got me into contest ready condition, twice.


  Thanks guys and lift strong!

Tuesday, August 14, 2012

Cardio: How Much is Too Much?

   A question I am posed by numerous people everyday in the gym is, "How much cardio should I be doing?" Well, this question really is multi-faceted. It depends on what results you want, if you're training for endurance or if you just want to get cut-up. It also depends on how much your attention span will allow before getting bored on any given piece of cardio equipment. Let me just get this out of the way now, if you are killing yourself on the treadmill to the point where you're making copious amounts of noise and banging your feet on the belt, you are not achieving anything. The only people that should go over 10 miles an hour on a treadmill are advanced endurance runners; that's it. For everyone else let me give you some alternatives.

  1. Slow, steady pace cardio
This is my favorite kind of cardio by far. This kind of cardio can be preformed using any cardio apparatus in your gym or home or even outside in the fresh air. This cardio is for anyone who mants to burn straight fat without tapping into their muscles. This is the only kind of cardio that does not lead to muscular atrophy (muscle shrinkage). If you take your heart-rate up to high, your body sees this as overwork and burns muscle for quick fuel and amino acids. Fat is only burned when you keep it slow. For this kind of cardio I would recommend a session of 20 minutes or more.

  2. HIIT (High Intensity Interval Training)
A place called Orange Theory openend in my neighborhood about 6 months ago. Like most people that live in my community, I went out to try it one morning at 5 am. I was interested in seeing if this new, HIIT fad had any substance behind it. All-in-all the workout was good, but left me wheezing and depleted. HIIT isn't for everyone and it certainly isn't for me but if you enjoy it, it's a great way to stay in shape and burn some fat. What's interesting about it is that you raise your heart-rate very high and then rest. Your heart-rate is all over the place durring that one hour class. Resistance training (weights) is also used for about half the time. I would recommend this to anyone who is training for a marathon or some athletic competition. Bodybuilders, stay away from this kind of cardio.

3. Cardio not done on an apparatus
This is possibly the healthiest of the 3. This kind of cardio includes swimming, hiking, biking, surfing; anything you can do outside really. I love to swim and anytime I get a chance that's what I usually do for cardio. It doesn't impact your body in anyway and really strengthens muscles not usually worked in the gym. I would say do 30 laps (one lap consists of one there-and-back) and then see how you feel. You can stop there or continue.

  Cardio is very important guys! It keeps you healthy as well as making all the muscles you work so hard to build visible. But remember to get a good mp3 player and some headphones. Cardio can get very tedious.

Thanks for reading and lift strong!

Sunday, August 12, 2012

Sunday Update 2 (with new video)

  Happy Sunday! I hope your weekend has been fun! I haven't really done much but I have started the second book in my new favorite series, A Song of Storms. If any of you are into Game of Thrones on HBO you'll know that Clash of Kings (the second book) comprises season two. I gave the show a shot but I much prefer the books. Any history nerd out there should pick up a copy af A Game of Thrones (the first book) and give it a read. 

http://www.youtube.com/watch?v=q9d5_3VFB_o&feature=plcp
^new video!

  The nutrition topic I'd like to discuss this week is the counting of your macro nutrients. This is the basis of all things bodybuilding as well as keeping your basic health optimal. Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients: Carbohydrates, Proteins, and Fats. Keeping track of the amount of these macronutrients and from what sources you get them is of paramount importance. For example, I get my proteins from lean meats and protein shakes, my carbs from oatmeal, sweet potatoes, brown rice, and Ezekiel bread, and my fats from the lean meats as well. Bodybuilding.com has a great calculator to determine your daily macro values http://www.bodybuilding.com/fun/macronutrients_calculator.htm


  Have a great weekend everyone! Email me at jaysilver26@gmail.com if you've got any questions.


Thank you and lift strong,

Jay

Thursday, August 9, 2012

A Key Aspect in Competitive Bodybuilding

  It's Thursday morning guys and my workout today has reminded me of one of my favorite subjects. Leg training.

  Everyone, including me, has been there. Saying things like, "Oh I want a big upper body so I'll just ignore my legs" or, "My quads are big enough I just want calves". This mindset is the absolute worst thing you can get into. Your legs are your base. Your wheels. Your tree trunks. Respect them!

  I remember about a year and a half ago when I hit a huge plateau. I just could not get any leaner or bigger. And I know what you guys are thinking, "You were only 14! How could you even think about gaining mass you aren't even trough with puberty!" Well, I hit puberty super early. When I was about 12 years old I was very chunky. I was at least 20 pounds overweight and very unhappy. As a side effect of being so overweight, puberty started early for me. This was both a blessing and a curse. This sudden surge of testosterone allowed me to lose fat and put on muscle. But, because I had armpit and chest hair at the age of 13, I was made fun of. The taunts and teases I faced at school drove me to push harder in the gym and within the first few months of weight training, I bulked up. Now, mind you, my body fat percentage was still sky-high, but I was buff. Suddenly my peers respected me and some even admit to fearing me. I'm a really nice guy though, I guess I just look scary. Alright back on topic. Once my upper body stopped growing, I knew I had to start building my legs. My trainer at the time, Dwayne, really pushed me to learn the proper form for squats, dead-lifts, and lunges. Those exercises are very hard to do the right way but once you get it right, you never forget. Kinda like riding a bike. I also learned how to hit the legs from different angles by changing stance and foot placement. Slowly but surely, my legs grew. Now, they are the hallmark of my physique. My legs are what separated me from my competition. I love me legs. And as soon as you guys start to work them properly, you'll love them too.

  Workout videos are coming on the subject of legs I just need more time to make a really in depth leg day video. Stay tuned!

  Also it would be awesome if you guys could email me at jaysilver26@gmail.com with any questions concerning nutrition or training. I want to start a nutrition show so any input from fans would be fantastic.

  Thanks and, as always, lift strong!

Wednesday, August 8, 2012

Biceps and Shoulder workout 1

Hey guys! I think you'll like this workout a lot. It's quick, effective, and you get a great pump afterword!

http://www.youtube.com/watch?v=Fz1snfXm1kY

SHOULDERS
Exercise 1: 10x8x8x6 standing lateral raises (increase weight each set)

Exercise 2: 10x8x8x6 seated shoulder press/ smith machine or free weights (increase weight each set)

Exercise 3: 10x8x8x6 front delt raises (increase weight each set)

Exercise 4/5: this is a super-set which means you perform each exercise one after another with no rest in between. It's a bent over delt raise followed by an upright row. You perform 12-15 reps of bent over delt raises then 8-10 upright rows. Then take a minute break and repeat that superset 2 more times.

BICEPS
Exercise 1: 10x8x8x6 straight-bar curl with 6 second eccentric hold (increase weight each set)

Exercise 2: 10x8x8x6 hammer curls (increase weight each set)

Exercise 3: 10x8x8x6 cable concentration curls (increase weight each set)

Exercise 4: 10x8x8x6 sacchal plane bicep curls (increase weight each set)


Let me know how you guys like this workout!

Thanks and lift strong

Tuesday, August 7, 2012

Chest and Triceps Workout

http://www.youtube.com/watch?v=MaPce9bm_YM
Check out the video. Likes, shares, and rates are always appreciated!

Today I'm trying something new. This morning, my brother and I recorded out chest and triceps workout and are posting that video to YouTube. That video will go into detail about for and such so this will just be a list of the exercises preformed and set/rep counts. Check out the video guys!

CHEST
Exercise 1: 10x8x8x6 incline dumbbell bench (increase weight each set)

Exercise 2: 10x8x8x6 incline dumbbell fly (increase weight each set)

Exercise 3: 10x8x8x6 decline dumbbell bench (increase weight each set)

Exercise 4: 10x8x8x6 decline dumbbell fly (increase weight each set)

Exercise 5: 10x8x8x6 reverse pec-deck (increase weight each set)

Exercise 6: 15 reps each set chest concentrated dip

TRICEPS
Exercise 1: 10x8x8x6 wide-grip tricep press downs (increase weight each set)

Exercise 2: 10x8x8x6 skull crushers (increase weight each set)

Exercise 3: 10x8x8x6 kickbacks (increase weight each set)

Exercise 4: 10x8x8x6 close-grip tricep press downs (increase weight each set)

Exercise 5: 15 reps each set tricep concentrated dips


20 minutes of light cardio as usual for after.

Try this workout guys and let me know how you like it!

Thanks and lift strong!


Monday, August 6, 2012

Back Attack Workout

Now it's time for the fun part. Workouts. 

My training split as is follows: Monday- Back, Tuesday- Chest and Triceps, Wednesday- Shoulders and Biceps, Thursday- Legs, and Friday- Back and Biceps. I hit upper abs Monday, obliques Wednesday, and lower abs Friday. 

Today, Monday, is back day. I love training my back. When you think of a well-rounded physique the first thing that pops out at you are huge, cobra traps and a wide, v-tapered back. This is the routine I follow to achieve the width and thickness everyone wants in their back.

Warmup: 4 sets of 10 pull-ups (bodyweight)

Exercise 1: 4 sets 10x8x8x6 of bent over rows (increase the weight each set)

Exercise 2: 4 sets 10x8x8x6 wide grip lat pulldowns (increase the weight each set)

Exercise 3: 4 sets 10x8x8x6 wide grip seated rows (increase the weight each set)

Exercise 4: 3 sets of 15 back extensions (use weights if necessary) 

Exercise 5: 4 sets 10x8x8x6 one arm rows (increase the weight each set)

Exercise 6: 3 sets of 15 dumbbell or barbell shrugs

That should stimulate all the muscle fibers in your back and lead to quick muscle growth. 

Next up is upper abs. These exercises should be preformed in a super-set (no rest between exercises)

Routine: Push-troughs (sit-up position and take your hands between you legs), ball roll outs (forearms on a ball and roll out toward your elbows), and weighted double leg stretch (basically, a total body crunch). Repeat this circuit 3 times

After this I usually do 20 minutes on the stair master to finish up. Remember to properly refuel after every workout and keep that mind-muscle connection!

Lift strong guys

Sunday, August 5, 2012

Sunday Update 1

  Happy Sunday guys! Hope your weekend was a memorable one. 

  Everyones gotta take a few rest days a week and I always do Saturday and Sunday. The weekends are a great time to replenish the glycogen stores in your body. 

 This first Sunday Update is going to be all about a very important bodybuilding compound, Glycogen!

  First off: glycogen. Muscles need energy to preform, we all know that. Skeletal muscle uses ATP (adenosine-triphosphate) to contract. Glycogen is stored inside your muscles, which, through glycolysis, converts into ATP. If you perform any kind of vigorous exercise (especially resistance training) optimizing the amount of glycogen stored is key to break through plateaus and pack on muscle relatively quickly. Now onto the easy part. The best way to replenish glycogen is to eat carbohydrates. I would recommend 4 ounces of sweet potato or a cup of brown rice at dinner time. Also remember to count your macro nutrients (protein, fat, carbs) throughout the day and adjust serving sizes to fit those requirements. Every once-in-a-while I, as well as any other successful bodybuilder, take a cheat day. Yesterday I cheated pretty badly on my diet. I had some pizza, chips, and a ton of diet soda. Making sure to fit in my macros was the only thing that even came close to dieting yesterday. I was with a bunch of my friends and sometimes you just have to go with the flow. Guys, these cheat days are totally fine. These are great ways to get the carbs in to really fill those glycogen stores. Just remember, not too often! Pick one cheat day a week. That way you can fill your glycogen stores for the next week of training. 

Remember that^
  Have a great weekend guys!

Friday, August 3, 2012

A little background info

  Hello Internets! I'm Jay Silverstein, a 15 year old with a strong passion for health and fitness. A few years ago I reached a point in my life where I just had to find a hobby to get away from the stress of daily teen life. That outlet turned out to be lifting weights. I fell in love with it from the first time I picked up a dumbbell. Since age 13 I've been lifting weights regularly and once I was about 14 I decided to start competing. With the help of some very talented trainers (thanks Abe and Dwayne) I became very muscular and lean. Besides the obvious benefits of being fit (getting girls etc.) I am very healthy, especially for someone my age. On June 27th 2012, I won 1st place in the NGA Southern State Championship teen division and 3rd place overall.

  The show was one of the best experiences of my life. I met some very interesting characters including a NASA engineer and this crazy old dude who wins every contest he enters just by showing up! The dude is literally the only guy old enough to be in the "Great" Grand Master's class. I got spray tanned, oiled up, and went out on stage. Going up there in a little blue posing trunk was a real test of my manhood. If you compete I promise you nothing will embarrass you after a posing routine. After the show some friends of mine, my trainers, and my family went to this local Italian place and pigged out hardcore. If you're into bodybuilding you know how great it is to eat well after dieting down for so long.

  Now I'm training for a show on November 10th to obtain my pro card and become the youngest pro bodybuilder EVER! But, I digress, this blog is not all about me. It's about my (hopefully large) group of followers that subscribe. I'll post workouts, diets, and answer any questions asked. Maybe some YouTube videos will be posted in the future? You never know.

  I've got other interests too. I love art. I draw, paint, and sculpt all the time. I read the Song of Fire and Ice series avidly. I'm a hardcore gamer who mostly plays Diablo 3, Civ 5, and a little Skyrim. I'm well versed in the classics as well (NES, SNES, Genesis, you name it). I also take school very seriously. I'm proud to admit I'm an all around Nerd. I wear that title with pride just as I wear the title of Bodybuilder.

  This blog is the start of something new for me and I hope to help out anyone who seeks it.