Muscle Ventures Podcasts

In this podcast (Quicktime ipod compatible, 35MB; Google streaming flash video), Troy Garver describes to me (Bud) some of the challenges he and Paul Wright faced during Gold's Gym, Ann Arbor's first year.

In Troy's view it's been a fantastic year but one where they have faced some challenges. When I ask him to name one of those challenges, he mentions their shakes bar, which always seems to be busy. They are now using higher quality materials than when they started but still charging the same prices. They have also switched to frozen fruit, which is more readily available and easier to store. Given, the typical profit margin on beverages in the food industry, my guess is that they are probably still doing well. It's just not the profit center they want it to be.

Gold's Ann Arbor is now running at about 1750 members. A year ago, when I first spoke with Troy, he mentioned that they wanted somewhere around 2300 members while maintaining the customer experience. Now, he is putting more emphasis on the customer experience. When I ask whether the local economy is holding them down, Troy mentions that the economy's impact has been mixed and that they have picked up members from some failing gyms.

Next, Troy drops a big bombshell. He and Paul are looking to expand to a new location with 62,000 square feet (as confirmed by Paul a little later), close to four times the size of the current location. The new location will have a full size basketball court, a swimming pool, two handball courts, and three group exercise rooms. They should be signing a lease in the next two weeks.

I suspect we will do a series on design and construction of the facility.

Additional Links

• Cost of goods and labor typically account for 50 to 75% of non-alcoholic drink revenues. However, drinks with special ingredients, like the protein shakes at Gold's, can have much higher margins.

In this podcast (Quicktime ipod compatible, 20MB; Google streaming flash video), Bud and Paul conclude their discussion about Paul's decision to do another show by talking about Paul's weak areas and his will to compete.

Bud continues this discussion by first asking Paul if there are any weak areas that he is trying to improve for the show.  Paul feels that the two areas he would like to improve are his back and quads.

  Although he does not carry much body fat he states that the fat he does carry is all on his back.  He also mentions that he isn't likely to see great definition in his back until very close to the show.  Paul also says that he needs to improve the width of his back.  He states that he has good thickness but feels more width is needed for better presentation.  He says that he will also hit his quads hard during the next four months and try to improve their overall size. 

When asked why he competes Paul had a few different reasons.  He feels that it is exciting to work towards a goal and then do well at the show.  He also like the fact tha the training takes his mind off of other things that are happening in his life.  He says that his training is fun and he enjoys the thrill he gets when he competes.

Additional Links

• We have a whole section on back exercises in this site.
• How else can you improve your back?  There are a number of back training articles that provide information and routines.

In this podcast (Quicktime ipod compatible, 39MB; Google streaming flash video), Paul Wright and Bud Gibson discuss how Paul will achieve a high level of muscle definition by the day of his show in August.

Paul and Bud open the conversation with the importance of nutrient timing.  Paul explains that  consuming the right food at the right time is critical for muscular gains.  Paul refers to the book "Nutrient Timing" and specifically the pre and post workout meals. The book states that both the pre and post workout meals should be liquid protein and carbs as they are faster digesting. Paul adheres to these guidelines and his post workout meal consists of approximately 50 grams of protein and 300 grams of carbs.

Bud next asks about how Paul adjusts his diet during the cutting phase to achieve muscle definition.  Paul begins by decreasing his carbohydrate and fat intake and will keep his fat intake at about 10% during this phase.  His protein sources consist of lean fish, chicken and turkey.  They also discuss if Paul will add any cardio to enhance his fat loss.  Paul explains that it really depends on how he looks.  He has not found it necessary to add cardio for previous shows and doesn't think he will need to this time. 

The last aspect of competition preparation they discuss is water depletion.  Paul states that the water depletion is critical to attaining the cuts needed for the show.  Paul explains that the basic premise is to first overload the body with water for 3-4 days and then slowly cut back on intake.   While the body is being overloaded it wil shedd water at a relatively constant rate as it anticipates that you will consume more.  As you begin to decrease intake the body continues to shedd the water at the same rate.  If the process works the final result should be no water between the skin and muscles and skin that appears to be paper thin.

Additional Links

• Paul will compete in the Motor City NPC Bodybuilding, Figure, and Fitness competition. A high placement there qualifies competitors toward competing nationally.
• Here is more information on the book "Nurient Timing"
• We have significant coverage of diet and its impact on training.