The Variables

Why hello there again, Mr. Contest Prep Red Deer, Mega himself is here to tell you another one of his wild ideas straight from his brain to your eyes. Or something like that at least.

This is a bit late for the New Year's resolution people, but none the less I would like to share my views on how some of the coaching process works for myself and my clients.

Does anyone remember algebra? ME TOO (har har) !

Basically, the less variables you know in the equation, the harder it would be solve.

ABCDEFG = H

If we want to know H (the end goal), then we're going to have to turn some of these variables (ABCDEFG) into constants (an actual value, ie. "7").

Lets say A is the amount of sleep you get every night. Let's say we know you get 8 hours of sleep every night. Perfect. For the use of our example, lets say A=8.

Let's say B is the Food you eat each day. C is the amount of cardio you do. D is the workouts you do per week. E is your stress levels. F is your environment/social setting. G is physical limitations such as rotator cuff injuries, knee injuries etc.

The more you can CONTROL  these, the more we can solve for H. Individuality will put more things in front of H (so some people  might have ABCDEFGHIJKLMN = O) or less.

So, we set your food at a certain amount. Now we know the value for B. We get you on a workout program. D is now a constant as well.

Do you see where I'm going with this?

If you vary your cardio and your food intake every week/day... now we don't know the values for B and C. How the HECK are we going to be able to know what to change to solve for H?!?

Also when assessing progress, don't change more than one variable at once. Think about it: if we change A,B, and C all at once, and progress occurs, how do we know which one was the cause for most of the progress?

 There are going to be some variables also that effect  one another. Let's say you wanted to change C, and do more cardio. This could negatively effect E,  causing your stress to go up because now you need to allocate more time to the gym. Conversely, maybe you're one of these crazy people who enjoys cardio, and C positively effects E, causing your stress levels to descend.

This is how PROPER individualization can occur.

Control your variables to the best of your ability.

Listen to your body. Work with it, not against it.

As always, Mr. contest prep red deer wishes you the best of luck in your goals.

A Big Secret

Mega Marty, Mr. Red Deer Contest Prep is back again, bringing you all the tricks and secrets there is!

Today I'm going to chat about a big secret that people have been scratching their heads at. My competitors, and clients that are training to improve how they look are taught some of the "Mega Principles". Now I do NOT claim to have came up with these, but my coaching of eliciting these principles is definitely one of a kind. My goal with  my competitors in the off-season is to get them eating as much food as possible, without gaining too much fat. So, how can my clients, especially my girls, be eating (to the normal person) huge quantities of food, and not overdoing cardio by ANY stretch? Well Mega Marty blog reader, let's try and shed some light!

So, what I'm hearing is, "I don't get it. I eat well, I workout following a sound program, my results are really, REALLY slow. What am I missing?"

This DOES apply to both men and women, but I'm talking mainly to women here.

Take a look at the girls who are in great shape. Okay, now watch them train. More often than not, ESPECIALLY outside of the insanely genetically gifted, they'll be borderline killing themselves. I'm talking they're giving it everything they got,  in terms of execution of their sets, reps,  workouts, technique,  everything. Now, this DOES that a special kind of lady to be able to do this. To be able to go in on HER OWN and crush a set of 135 lbs+ squats. Not at that level yet? Work towards it.

You'll find these girls out of breath. Usually sweating profusely. Body shaking from their workouts, during and after.

They won't be spending hours in the gym. They'll go in, kick ass, the leave to go eat MORE to fuel their muscles.

THAT is the secret.

I've said it time and time again to people asking these questions, to watch a certain couple of girls (or my own clients) workout. What do you notice? The intensity.

I've touched on intensity before,  but here are some general guidelines to follow:

These girls aren't using nearly enough weight...

1) Lift some damn weight.  

Yes, you've heard you have to lift heavy now from me to gain muscle. This is such a huge principle. You REALLY think that the 5 lb laterals you're starting your shoulder workouts is giving enough stimulus to build a great set of shoulders? I saw today someone said "Stop lifting weights lighter than your purse!"

Exactly.

2) Stop taking years in between sets.

Watch the clock. Some people have the exact opposite and do sets too quickly. I like to have a GENERAL (extremely general and will be a client to client, program to program basis) guideline of 1.5-2 minutes for the bigger compound exercises (ie.deadlift) and 45 seconds - 1.25 minutes for the smaller exercises (ie. triceps push down) Then go again. Doing exercises faster than the prescribed time? You didn't use enough weight/perform the exercise correctly. Waiting longer than 2.5 minutes? You're taking too much time.

3) Control your weights on the negative portion, explode on the positive.

Now once again, GENERAL guideline, but things like squats? Shoulder Press? Bent over rows? CONTROL your negatives. Letting the weight drop/fall back to the starting position will have you miss out on a TON of muscle building benefits. Also, just pushing the weight back to the starting position without a controlled, explosive force usually won't yield enough for to cause muscle fiber damage. Of course, there are exercises where you want constant tension and controlled, slow positives, but in GENERAL? Try blasting the weight back up with impeccable form.

There are 3 things I would DEFINITELY implement into your current program if you aren't already, or at the very least take a look at how your workouts are, and see if these apply to you. 

"Why don't I look that that Marty?"

"They destroy themselves, properly."

As always, Mr. contest prep red deer wishes you the best of luck in your goals.

The Speed Limit

Red Deer Contest Prep Mega Marty is BACK finally after a much needed break.

I've discovered some things that I can articulate as best as I can on paper for you. Some of these things people in my industry just don't want to talk about because it's not "what you do" or "everyday" life. Life, I am finding more and more as I get older, is ALL about balance. The people I find without some kind of balance in their lives come up short or failure horribly in lots of aspects of their life. That isn't all encompassing, but it is DEFINITELY a trend that I am seeing.

The Speed Limit.

The concept is simple, however the implementation and practicality of it might be lost upon some so here it goes.

Not everyone is ALWAYS going to be "on" with their nutrition plan/fitness plan/workout plan/Lifestyle change (I'll get into the "actual" lifestyle change in another blog). This means that there is going to be periods where a break might not even so much be needed, but be mandatory.

Over the summer, I was done. I'll admit it. I have been under the guidance of various coaches myself for the past 4 years, focusing a LOT on my physique and my pursuit of knowledge in my field. After my show this June (Men's physique) I got tired. I had turned down many social events, had been tracking my food almost to the point of nauseam,  and was just... done.

People started asking me what I'm doing with my summer. There were tons of concerts coming up I wanted to attend, so I gave myself a speed limit. I was going to assess myself still and determine what speed I was going.

Huh?

Think of it this way. Most highways around here in Canada are 110. Let's say that's our speed limit. Let say you go to 120 (over eat/let some junk slide/don't track your food/miss some workouts). You might not get caught. Some, with a poor genetic card or haven't been at it long, might get pulled over even at 120. 130? Hmmm... starting to slide a bit more. chances of you getting pulled over are getting higher. 140? 150? You won't be able to maintain this long and you WILL get pulled over.

What I'm saying is if you don't have a HUGE goal in your sights, you have to at LEAST glance down at your speedometer to see how fast you're going. If you're blowing by cars (clothes starting to fit worse, less energy, you start changing in the mirror) it's time so SLOW DOWN. clean things back up again. I did this for July and most of august, roughly 6-7 weeks and I don't regret it at all. 

WIthout always looking at the speedometer, I was able to see the things I was usually missing. The scenery. Other types of cars on the road. Listening to music more intently.

 Mid august hit, and I was ready. I was EXCITED. I couldn't WAIT to get back on a plan, go in, focus on some new goals. My battery was recharged. My mind was clear. It was go time.

It's okay to look up from the Speedometer here and there. It really is. I've seen people with their head down focused so much on keeping that speed at a perfect 110 that they don't look up to see the detour signs in front of them... and inevitably crash. Don't be that person.

Factors in Bikini Competitions

Hi Everyone! Mega Marty back again, head coach of #TeamPopTart talking to you today about bikini competitions.

What I've been noticing, especially at the regional levels, is that bikini competitors are showing up without the correct muscle balance and proportions. This is what I have been noticing:

-Girls have dominant, in most cases MUCH too dominant quad muscles

-Fairly decent core/abdominals 

-Lacking in the shoulders

-Lacking in upper back/rhomboids

-Hamstrings/glutes SEVERELY lagging.

-Arms a BIT too small

In Canada, Alberta Especially, we like our ladies a BIT bigger and leaner than they do in the USA. we'll ALMOST call it a mini-figure look (but a different shape and posing of course)

Girls, you need to realize you must have some muscle to diet down to. If you haven't been lifting weights for a while, you're going to have build up muscle to achieve the look they're after. Of course, I have seen exceptions where some girls just genetically have fuller muscle bellies and therefore can do OKAY with little training. These ladies are outliers and are NOT the norm.

Another thing is that this is not JUST bikini. Bikini girls need to work for this. Anyone who thinks bikini is easy hasn't seen the work that most of these girls need/have to put in. 

Going back to the original topic:

General guidelines for bikini Training:

1) Get your strength up. You do NOT need to be doing upside down bosu squats if you cannot squat 50 lbs on your back. Get a strength routine under your belt with proper technique so that imbalances with posture and strength don't arise.

2) Ease slowly into more of a "bodybuilding" training split. Women do not have the testosterone that males do, and therefore need to beat themselves up in the correct manner to put on any sizeable muscle mass. Yes, I am talking about bikini here. They are NOT just skin and bones.

3) NOW move into a more "classic" bikini approach. Now the "fluffier" exercises will have a place, and can finally have usage of them. This is not implying to ditch barbell squats in lieu of bosu squats. I am saying though that when properly implemented, they COULD have a usage now.

4) Troubleshooting/proportion work. Are my quads to big? Do my arms need more work? Is my current routine addressing these goals? All questions that are now prevalent.

Having a competent coach is becoming increasingly important now, to make sure that you're not wasting your time in the gym with incorrect workouts.

Make sure you're doing it right.

Do it Mega.

Get on the team.

#TeamPopTart

What is Men Physique Contest Prep ?

The growing sport of which is Men Physique contest prep is humongous. It's the division that not only I compete in, but where my heart lies in terms of Putting people on stage. I trained my first client to it, and immediately fell in love. So, whats the deal?

Men's Physique is a MUCH different look from bodybuilding (or at least it should be).

Bodybuilding:
MASSIVE everything
Body fat at 3-5 %
Big
Judged from neck down
Mandatory poses

Men's Physique:
Aesthetics
Proportion
TINY waist
Not "big"
Big Arms, Chest, Wide back.
Judged on skin, hair, face.

This is where I knew I belonged. It's a MUCH more pleasing look to the eye in my opinion, safer in terms of body fat/ supplement use.

The workouts ARE different. The Training IS different. There are ways to sabotage your Men Physique look without knowing, so Guidance goes a long way. The things they don't want are:
-Overdeveloped traps
-Blocky, distended waist
-High amounts of vascularity

This is also what I'm finding that "general society" is after as well. It also makes entering a fitness competition MUCH more feasible for those without heavily muscled physiques to be able to enter a show!

It isn't as easy as some think though. The training is different from bodybuilding a BIT yes, but it's still JUST as intense.
Some general guidelines to think about:
1) you MUST have a muscular base before you diet down. They don't reward "slender with abs"
2) you MUST be at least somewhat of an attractive man. The judges need to see a great smile, good complexion and Well groomed.
3) You MUST have personality that shines through to your posing. Stiffness such as the mandatories in bodybuilding won't cut it.

There are more, but there is a taste.

I believe people need a spectacular coach to make sure their on the right track for entering Men Physique contest prep. I'm not new to this, and have coached many competitors in the division, some of which are at the National level, one step away from becoming professionals.

Do it Right.

Do it Mega.

Get on #TeamPopTart and get going on your contest prep/offseason today.
martymacphee@gmail.com

Environment for Growth Part 2

Whether you're in the market for contest prep or not, this is a huge part of your success.

Part 1 discussed the physical location for your environment for growth. Part 2 is about everything else.

work.

home.

family.

friends.

I've talked before about social circle and it's importance. It's time to really drive that home.

You are who you hang around. The people at your gym will help, as will people with similar goals. The people who support you. The people that bring you down. They're all part of your environment, but YOU have to make it an environment for growth.

I like it when people think I can't do something, it fuels me. That's part of my growth. I hire phenomenal coaches to help me as well, I practice everything I preach.

A lot of this does weigh upon yourself to change. If friends around you are crushing you and not being supportive, maybe it's time to confront them. Are they jealous? Do they simply not understand your goal? Is it something more? There are tons of questions you should be asking yourself AND your friends.

Work I have found will be a bit tougher on multiple fronts. Some work places have very structured schedules and therefore eating on time and in the correct amounts is MUCH easier than those without those structures. Jobs like Nursing, serving, most oilfield jobs will be MUCH more challenging on this front.

Family will be something to consider too. If you're in a relationship, the other person should be on board with you or else you are in for a WORLD of pain. I've sadly seen it time and time again when one spouse is excited and very into the gym when the other is not. Even worse, sometimes the other spouse can even be resentful and damage the gym experience completely for a variety of reasons.

Kids shouldn't get in your way NUTRITIONALLY. Just because they're being treated here and there to ice cream/pizza/cake etc. doesn't mean you HAVE to eat with them every time. If anything, teaching your children healthy habits will make your life and theirs easier!

Keeping a set time for your gym will be a great thing to keep you on track and in the right mind frame. You'll get used to the people there, maybe even gain some friends and acquaintances! This will certainly add to your growth.

Here is something most don't talk about and I want to mention: Blood work. Is your BODY in an environment for growth? There could be things going on inside that you are unaware of. Your lipid profile could be off, testosterone, estrogen, blood pressure, cholesterol and many other things. Having regular (6 months or even more often) blood work can keep you in the know about your body and make sure the path you're on nutritionally is correct.

Training partners can be great, but should have the same goals in mind. Ground rules should be laid, aka. no talking about outside topics until after, what body parts are being trained, how long the workout will take etc. These should be all in fun and still keep the fun, energetic mood going and enhance it because someone else is there who understands.

Some of these will be hard to change, and others you will be able to do so easily!

As always, the contest prep red deer coach wishes you the best of luck in your goals!

Environment for Growth part 1

Want to know what the #1 reason is that people choose their gym?

Location.

People do not want to spend their time commuting any more than they have to, on top of work and everything else.

In my VERY firm opinion, this should not be a determining factor in your choice. UNLESS the gym you want to go to is 40+ minutes away.

Most of you know, Gyms are not created equal. Gym chains and commercial gyms are exactly that: Mass produced for the most part. Yes, you can find some really good chain gyms out there run by very inspirational people and therefore create a great environment for growth.

Let me tell you a little bit about the gym I work at.

It is locally owned by a husband and wife team who OOZE positivity, Inspiration, Motivation, and most of all, Fitness. (Hi Kathy and E-Bomb!)

The #1 thing people say about Bent Iron Gym is that it is an incredible environment for growth. encouraging, helpful, and always uplifting. THERE is where you should be driving. Especially if you're determined/serious about your goals.

I have been to "gyms" before, and it's your classic. Guys there working out just to impress girls. Girls hugging the treadmills wearing too much makeup. Skinny guys grunting louder than Gorillas attacking each other. You know what I mean.

I didn't like it. I would spend more time being uninspired than actually working out or progressing towards my goals.

When you're in an environment for growth, you'll feel it. The staff at the front desk will be knowledgeable and more than willing to help. The members will be friendly and focused on their goals. The Personal Trainers/Nutritionists will have a slew of clients whom are active in the gym and are very happy with their results and the gym itself (Shameless self plug!)

I cannot stress this enough. I have trained people from other gyms who will come in for one session and be simply blown away. whether it is the cleanliness, the atmosphere, the gym members, or something else, it will be something they wish they had at their gym. Most of them switch to it SIMPLY for that reason.

Bent Iron Gym has 20+ people competing in ABBA's Southerns June 2013. I don't think any other gym in Alberta can boast that kind of number for competitors.

If you're thinking your gym's equipment is limiting, or you feel the members "aren't your style" or even just want a change of pace, Look into it.

Remember, the brain leads the body. You always need to walking into a place you WANT to me, not somewhere you dread.

To me, and many others, the extra drive/commute is more than worth it.

As always, the contest prep red deer coach wishes you the best of luck in your goals.