Muscle Ventures Podcasts

In this podcast (Quicktime ipod compatible, 30MB; Google streaming flash video), Bud Gibson and Paul Wright begin a series of conversations about Paul's preparation for the Motor City Bodybuilding competition in August, 2007.

Their conversation begins with the reasons why Paul wants to compete again.  He last competed in 2005 and won Southeast Michigan Heavyweight Masters Division and also won Capital City Heavyweight Masters Division.  He placed 4th in Mr. Michigan Masters Division and felt that he could have done better.  He took 2006 off to build the gym.  He now feels ready to compete again and has a strong desire to do another show.

Paul adds that when training for a show the level of intensity in the preparation is far greater than when not training for a show.  He enjoys that increased intensity and challenge.

Bud then asks about body weight and body fat percentage.  Paul states that he is currently 7% bod yfat and is shooting for 5% for the show.  He suspects that this will translate into about a 20 pound weight loss.  Paul also states that because he doesn't need to lose that much weight his strict dieting will begin 8-10 weeks before the show. 

In regards to muscle gain Paul states that he is currently 23 pounds heavier now than he was just prior to dieting for the 2005 show.  Although Paul recognizes this is a good 20 pound muscle gain he still believes that he has not yet reached his potential.  He will enter the August show in the mid 220 pound range.

Bud asks about the difficulties of losing too much muscle while trying to get the body fat percentage down.  Paul states that it is a matter of how quickly the weight is lost.  If done slowly enough it will be quality fat loss.  If done too quickly there may be significant muscle loss along with the fat.  Paul says this is one reason why he doesn't gain too much weight when not competing.  He also just doesn't want that extra weight.  He does add, however, that the last couple of fat percentages are very difficult to lose. 

Additional Links

• Here are 10 tips on increasing workout intensity.
• What does it really take to compete?  Here is a comprehensive guide to all the prep involved.
• We covered my prep for my show last year here.

In this podcast (Quicktime ipod compatible, 13.6 MB; Google flash video), Nancy Arnold and I (Bud) discuss target body fat percentages for athletic men and women. The discussion is relevant for the bodybuilding competition Nancy is targeting 8 months from now.

We're currently following a periodization weight training program from Serious Strength Training. That book recommends following the anabolic (metabolic) diet. The anabolic diet suggests body fat targets of 10% for men and 18% for women while training to build muscle. These targets represent well-known figures for athletic men and women.

However, body fat percentage is hard to measure, so some sources recommend not using it as a diet target. I suspect this attitude is fine for people who are just trying to maintain a level of fitness. If you're trying to pull off the bodybuilding trick of maximizing muscle while minimizing fat, you probably need to measure body fat percentage.

A final issue is the level of body fat you should target for a competition. Male competitors try to get down to 3%, the essential body fat level for continued health. Females require on the order of 12% body fat to function normally. Below this level, their menses stop. Many female competitors go for 10% body fat or below. Sustaining these levels over long periods of time would seem hazardous.

In this podcast (Quicktime ipod compatible, 33MB; Google streaming flash video), Bud Gibson and Troy Garver discuss final bodybuilding preparation and the difference between men and women in bodybuilding.

Troy Garver is the General Manager at the Gold's Gym that Bud and I (Nancy) have become rather familiar with.  He agreed to this interview to discuss several different aspects of bodybuilding and competition preparation. 

Troy talks about his last competition and elaborates on why he doesn't compete anymore.  He also talks about current clients who are preparing for shows and discusses the finer points of nutrition regarding these clients.  He states that glycogen retention without "spilling over" is the key to a competitor placing in a show.   He emphasizes that timing is everything. 

Troy also states that there are definite differences in training men and women.  Bodyfat levels between men and women are certainly one factor to consider.  There is also the experience factor to consider.  Those with more experience clearly need less "hand holding".

Additional Links

• Although there are many diets one traditional bodybuilding diet is outlined here
• Women and training: some myths are exposed here.