"NO SCHOCK" IS THE KEY
TO A BODYBUILDER'S SUCCESS
 | |
| ROBBY ROBINSON - GOLD'S GYM VENICE, CA 2010 Robby's dietary anabolic SUPPLEMENTS, OILS and HERBS for muscle growth and fat loss at any age ▶ www.robbyrobinson.net/anabolic-pack.php |
ROBBY: My edge over my competitors was always my off-season work and that’s sticking to a great eating plan and handling the same weights I used when on steroids. I’ve just always stayed in shape. Then it only takes little tweaks in my eating and training to get the effect I want, with no major shock to my mind and body.
‘No shock’ is key to a bodybuilders’ success. I’m eating 3500 calories a day during the first three weeks, then fluctuating around 3000 calories the next three weeks and then they’ll shift to 2700 the final two weeks.
My protein numbers stay consistent during the program, but I switch to leaner sources the last two weeks - chicken, fish, turkey and fewer egg yolks. It’s the fats and carbs I manipulate, because I don’t want either one to be too low for too long.
On training days, I want to make sure that my breakfast meal fuels me for my workout, so I’ll eat a large bowl of steel-cut oats and cut the flax oil to a teaspoon. This way I can’t wait to get my hands on some iron. I’m explosive mentally and physically.
On off days, I’ll switch it around and increase my flaxseed oil and lower my carbs. I up my amino acids, creatine and glutamine.
‘No shock’ is key to a bodybuilders’ success. I’m eating 3500 calories a day during the first three weeks, then fluctuating around 3000 calories the next three weeks and then they’ll shift to 2700 the final two weeks.
My protein numbers stay consistent during the program, but I switch to leaner sources the last two weeks - chicken, fish, turkey and fewer egg yolks. It’s the fats and carbs I manipulate, because I don’t want either one to be too low for too long.
On training days, I want to make sure that my breakfast meal fuels me for my workout, so I’ll eat a large bowl of steel-cut oats and cut the flax oil to a teaspoon. This way I can’t wait to get my hands on some iron. I’m explosive mentally and physically.
On off days, I’ll switch it around and increase my flaxseed oil and lower my carbs. I up my amino acids, creatine and glutamine.
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| 5-CENT - Robby's companion and best freind Read about RR's training and life experience, about other legends of Golden Era of bodybuilding and what really happened behind the scenes of Weider's empire - in RR's BOOK "The BLACK PRINCE; My Life in Bodybuilding: Muscle vs. Hustle" ▶ www.robbyrobinson.net/books.php |
ROBBY : I’ve always loved to challenge myself with heavy weights. That hasn’t changed over the years. And since I was in condition going into this program, I started right off handling my max weights, doing the basic exercises. After a couple weeks, I broke it down to where I combined cables and dumbbells with the basics.
During the last week, I took my body through drop sets and added a couple machines to throw a different angle in the mix. Compound exercises are my favorite; pullover presses, clean and presses. They have the power to mold the overall look of the physique.
Over the eight weeks I used other tactics to stimulate muscle growth. I’d use forced reps, really focusing on the burn and work to get a powerful muscle contraction and hold it for a two-second pause. I also increased the pace between the sets.
My priority is to get as much nutrient-carrying blood into my muscles as possible. This is volumization of the muscle fibers otherwise known as the pump, and it only happens when all the pieces of the plan I’ve laid out, are in order. One piece missing and it just won’t work.
During the last week, I took my body through drop sets and added a couple machines to throw a different angle in the mix. Compound exercises are my favorite; pullover presses, clean and presses. They have the power to mold the overall look of the physique.
Over the eight weeks I used other tactics to stimulate muscle growth. I’d use forced reps, really focusing on the burn and work to get a powerful muscle contraction and hold it for a two-second pause. I also increased the pace between the sets.
My priority is to get as much nutrient-carrying blood into my muscles as possible. This is volumization of the muscle fibers otherwise known as the pump, and it only happens when all the pieces of the plan I’ve laid out, are in order. One piece missing and it just won’t work.
- Robby's dietary anabolic SUPPLEMENTS, OILS and HERBS for natural fat loss and muscle growth at any age ▶ www.robbyrobinson.net/anabolic-pack.php
- E-mail Robby for CUSTOM training, nutrition and supplementation plans, single training sessions and consultations - ▶ info@robbyrobinson.net
- BUILT- Instructional Double DVD - Robby's philosophy on bodybuilding, training and healthy lifestyle, and his old-school workout approach ▶ www.robbyrobinson.net/dvd_built.php
- MASTER CLASS - 4-day one-on-one intensive personal training with ROBBY ROBINSON in Gold's gym Venice, CA and nutrition & supplementation seminar -
▶ www.robbyrobinson.net/master-class.php - Robby's CONSULTATION Services to answer your questions about bodybuilding, old school training and healthy lifestyle - ▶ www.robbyrobinson.net/consultation.php
- Read about RR's training and life experience, about other legends of Golden Era of bodybuilding and what really happened behind the scenes of Weider's empire - in RR's BOOK "The BLACK PRINCE; My Life in Bodybuilding: Muscle vs. Hustle" - ▶ www.robbyrobinson.net/books.php
| © ROBBY ROBINSON |
| ▶ www.robbyrobinson.net |
6 comments:
RR,
Thanks for the tips, you're all about the discipline.
You show it works by your example.
Awesome!
FJ
RR when you do the barbell bent arm pullover's were those directed on back day's or chest day's do you even do any cardio, you are cut like grass partner.
The blog is amazing thank you
JD
RR. You are totally amazing and the greatest inspiration in the world of bodybuilding. You are a true testament to what a healthy, whole foods diet and proper weight training with a bit of cardio can do for one's longevity and physique. Keep up the amazing work. you inspire me everyday to be better in every way.
BTW, if you have never checked out "bunklers.com", I think you two would get along marvelously.
Oh, I forgot to add proper supplementation in there as well...
And, I have a question. Do you consume fruit on a daily basis, or do you see it more of a treat? I like to have some blueberries and strawberries (just a small serving) as a snack almost daily, because they are so high in healthful antioxidants that we cannot get elsewhere.
Thanks for the advice.
FJ, JD, AND ANON- -WHILE GROWING UP AND ALL-STAR IN TWO SPORTS IN HIGH SCHOOL AND BECOMING PRO -BODYBUILDING WORLD CHAMPION-DISCIPLINE WAS DRILLED INTO THE CORE OF MY UPBRINGING FROM MOM, COACHES AND TEACHERS. BAD BEHAVIOR WAS NOT TOLERATED. ALL THE OLDER ADULTS WOULD GET ON YOUR CASE VERBALLY/PHYSICALLY ONE WAY OR ANOTHER YOU HAD TO DEAL WITH THE PROCESS IF YOU CROSSED THE LINE. THEN WHEN YOU GOT HOME YOU HAD TO DEAL WITH MOM AND POP. WITHOUT THAT I PROBABLY WOULD BEEN IN SOLITARY LOCK DOWN. I DEEPLY APPRECIATE ALL OF THEM TO THIS DAY. LOVE YOU ALL.
I WILL CHECK bunklers.com .RR
JD-MY AEROBIC WORK CONSIST OF 15 MINUTES THREE TIMES A WEEK. STRAIGHT BAR -PULLOVERS ARE USED AS A FINISHER AFTER CHEST OR BACK WORK. BEING A COMPOUND MOVEMENT IT HITS PECS,FRONT-DELTS,LAT/RIBCAGE LENGTH AND RIBCAGE HEIGHT. I COMBINE THEM WITH DIPS WHEN GETTING CONTEST READY. I CONSUME A BOWL OF LOW GLYCEMIC-INDEX FRUITS- STRAWBERRIES, KIWI, BLUEBERRIES, WATER MELON, ETC AS A IN-BETWEEN MEAL SNACK .RR
Great information
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