Muscle Ventures Podcasts

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.

In this podcast (Quicktime ipod compatible, 38MB; Google streaming flash video), Paul Wright and I (Bud) discuss how Paul intends to focus on mass building for the Motor City Bodybuilding competition on August 4, 2007.

To prepare for the competition, Paul has already started to alter his training regimen.  He used to train with Troy Garver as his workout partner.  Now, Paul is partnering with another trainer, Rob, who will also compete in the Motor City show.  Troy is serving as both of their coaches.  We expect to have a follow up interview with Troy who has appeared on the site before.

Paul expects that he will be in a mass building mode for the next four months, and he is currently training five days per week with the following rotation:

• Monday: Back, triceps
• Tuesday: Quads, calves
• Wednesday: Off
• Thursday: Chest, biceps
• Friday: Hamstrings, calves
• Saturday: Traps, shoulders
• Sunday: Off

The rotation has a few interesting features.  First, large muscle groups are paired with smaller, for instance back with triceps or quadriceps with calves.  Second, Paul never weight trains more than three days in a row.  Third, he only weight trains 5 days per week, about the maximum recommended for advanced or professional bodybuilders.  Finally, with the exception of calves, he only works each body part once per week.  All of these factors combine to reduce the likelihood of over training.

During his workouts, Paul works 8 to 15 reps.  He starts at 12 reps per set for 3 sets and continues with that rep range until he ceases being able to increase weight from week to week.  He then alters the number of reps after consulting with Troy.  They may go up or they may go down depending on what Troy convinces Paul he needs.  Varying the training stimulus in this way is one of he key features of the periodization program Nancy Arnold and I have been following.  It maximizes adaptation.

Occasionally, Paul does high rep ranges like Nancy and I have been doing in our muscle definition phase to break things up.

Paul concludes this part of the conversation by alluding to the importance of diet in mass building.  We'll pick up on that theme when we publish the next part of the conversation.

Additional Links

• Paul will compete in the Motor City NPC Bodybuilding, Figure, and Fitness competition. A high placement there qualifies competitors toward competing nationally.