Jumping Closer to A Healthier and Stronger You

It seems as though more and more health enthusiasts are abandoning the more traditional fitness combination of iron and treadmill for a more fast-paced and energetic style that is often referred to as “muscle confusion.”  Muscle confusion is a trendy form of fitness that involves combining weightlifting and plyometrics to create a workout that maximizes fat-loss by challenging both the cardiovascular and muscular systems.    I have been utilizing this style of training for well over 10 years as a means of keeping my body guessing and my mind interested in what I am doing.  How?  Every time I feel like I am falling in a rut or am feeling bored with a current regimen, I kick it up a notch by “turning down the volume” with weights and “turning up the volume” with cardiovascular endurance.  For example, instead of a traditional 4-on-1-off split weightlifting split, I utilize an inclinable bench that allows me to do a variety of dumbbell exercises while I use the bench for plyometric jumps and exercises.  Plyometrics is an explosive style of jumping that focuses on generating and expending explosive energy.  Plyometrics is tough enough by itself, but  it can be utilized to dip into fat stores for needed energy during a “muscle confusion” routine.

A very popular style of training that utilizes muscle confusion is P90X.  I have done a variation of this style and was able to drop 12 pounds of bodyfat in about 3 weeks.  I don’t carry a lot of bodyfat, so this was a tad more than what I was anticipating.  However, the beauty in muscle confusion is that you can create your own routine and/or combinations to suit your own personal goals.  It took me a while to figure out a suitable plan, but I was eventually able to tailor make a muscle confusion training regimen that allowed me to maintain 180 pounds of solid muscle while keeping my cardiovascular endurance in check.  Today, I utilize this style to create more eating freedom … I love to eat so when I feel the need to splurge, i turn to muscle confusion to minimize the damage or even neutralize it.

Below is an sample of one of my muscular confusion routines:

Round 1:  High-knees for 30 seconds, Incline Dumbbell Presses for 15 reps, Standing Dumbbell Curls for 15 reps, Bench Jumps for 15, Rest for 30 seconds, Repeat 4 X’s.

Round 2:  Broad Jumps for 15 reps (minimum 6 feet), Dumbbell Bentover Rows for 15 reps, Dumbbell Kickbacks for 15 reps, 15 Vertical Leaps (as high as possible), Rest for 30 seconds, Repeat 4 X’s.

Round 3:  Dumbbell Tri-Delts (front, upright, side) for 10 reps, Alternating Dumbbell Curls, Straddling Bench Jumps for 20-30 reps (24″ height), Bench Dips for 30 reps, Rest for 30 seconds, Repeat 4 X’s.

Again, there is no set way to perform this method.  Just make sure that you are combining movements that allow one muscle group to recover while you train another group.  Another cool thing about this type of training is that your pace is completely up to you … which adds another variable that you can utilize to increase the intensity and the challenge.  I might expand on this topic if I get enough interest from you all.  I am a different kind of health enthusiast.  I don’t just do things for the sake of going through the motions.  I am dynamic and am always seeking new ways to keep my mind and body challenged and engaged in the real game called life.  You can either take life by the horns, or else run the risk of being impaled by one of life’s rude awakenings.  Stop wasting time and use each and every as an opportunity to recreate yourself … into something STRONGER, FASTER, STRONGER, HEALTHIER, and HAPPIER!

An Important Life Lesson from Bodybuilding

As a childhood scholar, I was taught that many living species go through what is known as “metamorphosis” or physical changes that help them grow or adapt to their habitat.  My personal journey through bodybuilding has taken that concept to whole new level.  I now know and accept that every day of my life brings an opportunity for change and adaptation … for the better or worse depends mostly on what I do in response.  How?  As an aspiring amateur bodybuilder, I trained hard and went through two metamorphic phases before I molded a physique that was deemed pro status.  Although it seems like a blink of an eye in retrospect, my rise to the top of the NPC happened in a little over two years time.  Right after the 2004 NPC Nationals in Dallas, TX, I recall thinking to myself, “What the heck am I going to do now?”  What am I going to do now that I have nothing to prove as an amateur?  I have never thought about wanting to become Mr. Olympia, so I decided on the next best thing … I wanted to become the best professional bodybuilder that I could believe in.  What does that mean?  I have never been one to aspire to become a walking and talking freak-show.  I have always wanted to keep my physique in perspective so as to inspire my peers and others to respect their bodies and inspire the masses towards genuine health and wellness.

Each an every day that I step into the gym, I look at it as an opportunity to change my overall health for the better.  It was very difficult for me to “take my foot off the pedal” and accept that I don’t have to lift as heavy or as intensely to induce a positive net change in myself.  Today, I lift because I want to give my body a reason to continue to evolve, which is key to longevity.  How?  Every day, our cells die and are replaced by new cells … and when we exercise, this process happens at an even faster rate.  Therefore, we must help our bodies replenish dying cells through proper nutrition and adequate rest.  I know this sounds really easy and simply, but I would guess that the average gym rat does not implement both variables on a consistent basis long enough to induce net positive change.  I know this is true because of the fact that supplement companies are making millions of dollars selling products that promise options to such variables.

Stop going through the motions and train with purpose.  Not only will you keep yourself interested, but you may even notice greater changes in your physique in the process.  I am willing to bet that if you take the time to visualize yourself the way you would like to be before your next training session and keep that focus for future training sessions, you will achieve a much bigger, stronger, and/or better you.  I can mope about not being able to lift as heavy as I once did prior to my injury and subsequent surgery, but I won’t.  I will seize every training opportunity as a means of keeping myself literally hungry for life.  Every day that I hit the trail for 3.5 miles or drive some heavy iron for 2’s and 3’s for reps, I know that I am inducing a net positive change in my longevity.  You have one life to live … why not  live it to the fullest?  One of my favorite sayings is, “If it doesn’t make you a little nervous before you attempt it, then it’s sure as hell not going to make you any better than you were before!”

Easter … can be a new beginning for the better!

Easter, for some, has a religious significance, while others simply call it the official beginning of Spring.  No matter what, Easter is a cause for celebration as it marks the ending of winter and the Resurrection of Jesus Christ.  I spent the vast majority of the day with family and friends … and even managed to head to the movie theater for a mid-day flick.  I am sure many of you have heard the “late breaking” news about the 7.2 magnitude earthquake that rocked southern California.  Believe it or not, I was enjoying a mid-afternoon movie flick when this trembler occurred.  Laura and I looked at each other for about 2 seconds, and when the building did not stop “rolling” within 5 seconds decided to bolt for the exit.   We were right in the middle of probably the best parts of the movie when earthquake suddenly hit.  Next thing we knew, everyone took off running for the exits.  I’ve never experienced a larger earthquake than this one, but I am wise enough to know that earthquakes don’t kill people … falling structures do!  The “rolling” lasted for about 25 seconds but no structural damage was reported or seen.  At any rate, the shit was scary to experience.

I am pretty much recovered from my surgery about a month ago and am slowly getting back into the groove.  My body is responding and I have been able to put back on about 5 pounds since I started training again about 2 weeks ago.  It has been slow  … molasses slow … but I’m getting there.  I am expecting to get better and better weekly so we’ll see what this week brings.  Needless to say, this whole entire experience of having to do light to moderate weight is very humbling.  I am SO used to warming up with and throwing up heavy weights that I literally feel that I am not accomplishing anything with the amount of weights that I have been using.  I love challenges and embrace the difficulties that may lie ahead in all aspects of life, and this experience is no different.  I thrive best when my back is up against the wall and i theoretically have “no shot.”

All of this is unchartered waters for me as I have always been able to “call the shots” when it came to my strength and goals.  I am learning to “roll with the punches” and take what life has to give me one step at at time … or more appropriately, one punch at a time.  Does this mean that I take it down a notch when it comes to my training intensity?  Absolutely not … not exactly.  I am learning to continue to push in areas that are structurally intact and to back off the areas that are compromised structurally.  The human body prefers to be in a constant homeostatic state of balance.  It will always find a way to balance out.  This belief in a preferred “homeostatic state” fortifies my overall belief that my body will physically balance itself out so that one area does not overpower or outgrow the rest of its parts … so long as there exists a psychological or mental desire to gain muscle mass.  Before a physical accomplishment can occur, a dream or strong mental desire has to present.  If you can dream it, you can achieve it.  Not just in the gym, but in all aspects of life.

The 2010 Bodybuilding Season has begun!

The 2010 NPC season kicked off this past weekend with the World Gym Classic in San Diego, CA.  I couldn’t attend due to a conflicting work schedule, but some of good friends from Orange County participated … and one placed rather well.  Actually, saying that he did “well” is an understatement as he (Zeb Beatty) took overall honors in the Novice Division and placed 2nd in the Open Super-Heavyweight Class.  What’s even more impressive is the fact that the World Gym Classic was his first and only outing.  Now that he has qualified for the USA’s and Nationals, I have advised Zeb to take a break and put on some more quality muscle before hitting the national scene.  One of the biggest mistakes that an amateur can make is being too anxious to hit the big stage with too little to show.  There is only one reason to hit the national stage … and that is to earn an IFBB pro card.  Coming in with more ego than goods will only result in getting your feelings hurt … period.  I haven’t competed in almost 3 years now, so helping Zeb brought back many memories of my amateur days … when it was all about having fun and building friendships.

I am going to try to make the Max Muscle Classic (formerly the Max Muscle Naturals) in Culver City, CA next weekend.  Barring a drastic change in my work schedule, plan on seeing me out there.  The weather has been absolutely amazing, which has been great for my early morning runs through the OC.  I did catch a little bit of March Madness, but its been way too nice outside to waste.  Just a heads-up … if you are planning on competing in or are wondering what show to compete in that is not a national qualifier, look no further than the Muscle Beach Classic.  Beginning this year, the NPC has made ALL southern California contests National Qualifiers.  I don’t like their decision to do so as it diminishes much of the fun associated with amateur bodybuilding.  i don’t know about you, but I wouldn’t feel right competing in my first contest knowing that I will be competing against  guys who are well-seasoned bodybuilders.  Regardless if the Novice Division, its just not fair or right in my opinion.  There are many competitors who compete in the Novice Division that have been competing for years.  At any rate, the Muscle Beach Classic is more about the personal enjoyment of the sport and lifestyle than it is about winning.  I have judged Joe Wheatley’s events numerous times and, although competitive, it is still a ton of fun to be a part of.  Feel free to contact me about the Muscle Beach Classic … erykbui@sbcglobal.net.

Continual Reinvention = Longevity

I got my bandages off this past Tuesday and while I was excited, I was also very unsure. Unsure about what? Let’s just way I walked into the surgeons office over a month ago with little certainty about how much I could do and how hard I could train because of my bicep’s tendon situation … and I walked out of the same surgeons office this past Tuesday with the same questions … perhaps more. The biggest question of all centers around the fact that I still don’t know to what extent I can push my upper body without risking further damage. To many, it is a no brainer to stop training heavy and just rely on light to moderate weight stimulus … but I can’t do that. I have always lifted heavy. It’s like asking Michael Jordon to stop taking shots and just play defense.

So then, what did I do Tuesday night to celebrate my first training session in over a week? My stitches were still in so I did the only thing that I could do … RUN. I thought that it was going to be much more difficult than it ended up being. I struggled slightly at first, but all turned out well once I got into my groove. I ran a slightly slower pace (7.0-7.5 MPH) for 25 minutes, but still managed to finish 3 miles. It felt amazing! Heck, it felt so good that I’ve been able to maintain a 3.5 mile per day pace since then.

I wrote an article a few months back about the importance of frequent reinvention through the use of continual physical challenges to promote longevity. This article isn’t just about me … it should be about you as well. Don’t let life’s setbacks, no matter how frequent, stop you from living your life to the fullest. When you don’t grab life by the horns, life’s horns will invariably wind up throwing you around and impaling you. As I’ve aged, I’ve definitely become wiser and much more aware of how vital having and maintaining balance can be. For example, I have often been quoted as saying, “Before you can expect great things to happen, you must first be willing to do extraordinary things.” Ten years ago, I meant it in a purely physical way … train heavy to break down the body and induce a net positive gain. Today, I have a more expanded understanding of that quote … I apply that philosophy to everything that I do and think. I don’t blame life for its maladies. Instead, I focus on cause and effect. What am I doing today to influence what happens tomorrow? I don’t waste energy on things that I cannot control. I utilize my talents to foster the talents from within others. Not just for me and them, but for all. Just as it takes just one small impact in a pond to create a succession of ripples, so to does it require one small act of good will to influence thousands, perhaps millions to do the same.

This coming week, my challenge to all, including myself, is to share at least one random act of kindness to a stranger. Notice I said stranger? It is much easier to be nice to people who we love and know … much, much more challenging to share good will to those whom we don’t. I am not say to go out and hand someone some money. It can be as easy as a smile or a handshake. Do what it is that makes you feel good. Just in case that stranger does not react in a kind way, don’t give up. Go to the next one and try again. It is always easy to give up and walk away, and you can do that at any time. You will discover ultimately that it is not in the end result, so much as it is in your willingness to try, that will gain you the most satisfaction and reward. In closing … love often, smile often, and don’t ever forget to cherish the things that are closest to you. If life is not a journey towards something greater, then why do we eventually die and leave all material things behind? Just food for thought.

Somtimes, it’s just not in the cards …

This past week has been a rough one for me, so finding the motivation to write enthusiastically is a rather tall order.  I discovered a couple months ago that I had a partially torn left biceps tendon.  I had been planning on making a comeback of sorts to pro bodybuilding, but that flame was quickly extinguished last Monday when I went in to have surgery.  The surgeon that I acquired for the procedure was, in his words, “certain” that he could successfully do the job.  WRONG!  The friggin’ guy waits until he cuts me open before he decides that perhaps he had bitten off more than he could chew.  I am pissed?  Damn right I am!  I have absolutely no faith in the medical system as I think most of those bastards could care less if they can actually do the job … I am convinced that they just want to get paid.  I have had many of my closest friends go under the knife and not many of them have had positive things to say.  The weird thing is that the ones that do have positive experiences are not from the US.  Perhaps the medical practitioners in the US are more hype than they are talented.  I just can’t believe that I went through all of this bullshit for nothing.  FUUUUUUUCK … I FUCKIN’ CAN’T STAND PEOPLE WHO TALK THE TALK AND DON’T WALK THE WALK!   That mutha-fucker should have been truthful and allowed me to go to someone else who may have been able to do the job.

I’ll try to get back on track next weekend.  Hope everyone else had a better week than I did.

The rules of gaining muscle mass …

Everyone talks the talk, but no one seems to understand what it takes to walk the walk when it comes to putting on quality muscle mass.  The first rule of thumb is to hit the gym hard and hit it frequently.  How frequent is frequent?  You should at the very least be utilizing a “4-on-1-off split,” which will ensure that each body part is trained twice per week.  Consistency is very important  to ensure that a regular routine is established.  Chest/Bi’s, Shoulders/Tri’s, Back/Abs, Quads/Hams … yada, yada, yada … I’m sure you’ve seen and/or have tried at least a dozen different variations.  Whichever you choose, be sure to hit it as hard as it takes to get the type of soreness that let’s you know that you have done your job in the gym.  How can you tell good soreness from bad?  Good soreness is when you can still function and the pain does not increase as you move.  Bad soreness occurs when all you want to do is just ball up and cry.  If the pain increases or prevents you from moving at all, then have likely hurt yourself.  If you are starting fresh and looking to turn over a new leaf, take it easy and ease into it.  Try to think in terms of small incremental steps to get your body in a groove before you push the pedal harder.  It’s more than a goal.  It is a lifestyle change that you need to be able to replicate day-in and day-out for the rest of your life … that’s a long time, so chill and be good to yourself.

Stay tuned to find out my other rules to follow for building muscle mass.  I’ve decided to break it down into segments to keep the readership interested.  Hope everyone has a blessed and productive week.

A day of love is also the beginning of the “Year of the Tiger”

Being “farsighted” will allow you to step beyond the boundaries set by your “shortsightedness” …

Katie from Canada asks, “Bodybuilders and fitness competitors can all relate to the idea that our biggest critic is ourselves, and that the sport is about constantly improving ourselves, physically and mentally. So even though we push ourselves harder and harder and give it our all, it can be crushing feeling when our competition surpasses us because they took a short-cut. But if we take those short-cuts ourselves, even if no one else knows, deep down we know that we took the easy way. Maybe this bears more weight on some people’s consciences, but maybe others are able to push the thought to the back of their minds and do whatever it takes to win?” Training and dieting for a contest require a great deal of time and effort to accomplish, so what if there were other factors that made the task even more daunting?  Factors such as politics and cheating.  “What?!,” you ask.  If my statement surprises you, then you obviously are new to the game and are probably preparing for your first contest.  Ideally, it should not matter who you are affiliated with (sponsors), who trains you, nor should it matter where you train.  The reality is that judges are still being hired to help with pre-contest preparations and/or have loved ones who also enjoy competing.  So then what kind of safeguards are there in place to discourage politics from running rampant?  Believe it or not, the answer lies within YOU.  If you make it close, then you will run the chance of being “screwed over” at the end of the day.  My message to you is the same message that I gave myself back in 2002 when I came back from a 3-year layoff from the sport of bodybuilding.  Instead of being frustrated and blaming the judging panel for my misfortunes, I decided to take matters into my own hands by coming in so good and sharp that the judges would be able to easily recognize my hard work and dedication.

You can keep blaming everyone until it drives you mad and away from the sport, OR you can take responsibility for your own actions, dig down a little deeper, and work a little bit harder.  The moment I did this, my rise to the top of the NPC became more imminent and eventually culminated in a pro card at the NPC Nationals in Dallas (2004).  I know and have met  many amateur bodybuilders who are still chasing their pro card dreams today.  One could argue that they are being overlooked … I see it more as a condition of them underachieving because they simply failed to seize the moment by accepting their limitations and working harder to become better.  If you cannot see room for improvement, then you will never have a good enough reason to try harder.

I am not going to get into a deep discussion about steroids.  What I am going to say is that if you take enough time to assess your goals and the playing field, then you should have a pretty clear answer for yourself in terms of what you want to do and how far you want to take it (if at all).  Plain and simple … if you are going into Afghanistan to fight the Taliban, would you want to come equipped with an AK-47 or a slingshot?  Sounds silly at first, but this is a reality that many competitors fail to assess until they are too deep in battle on stage, and realize that they are way less equipped than their counterparts. Steroids is not going away in the sport of bodybuilding … at least anytime soon.  If you are doing it for fun and have no dreams of becoming an IFBB professional, then put down your slingshots and enter a contest like Joe Wheatley’s Muscle Beach where your efforts will be pitted against others who share a common thread.  If you are straddling the fence about steroids and/or competing, take a moment and let what I have to say next sink in. Short-cuts may often times bring instant gratification, but the havoc they reek years down the line will always outweigh their positive contributions.  Fitness is, and should be, a lifelong journey that offers daily gratification.  Hence, fitness should enhance and extend your life … it should NOT shorten or end it.

What if you are trying to “get your feet in the door” of fitness modeling … are those contests that promise a “cover” or “spread” tainted with politics as well?  I have never entered those kinds of contests, but this I will say … winning or being the best at what you are trying to achieve WILL bring the recognition. I know this to be a fact because the more I won, the more pictorials and editorials that I attained.  Its not rocket science.  Its just a matter of supply and demand.  There are only a number of fitness magazines in circulation with very limited space.  Therefore, it only makes sense for them to cover only the “creme de la creme” or “the cream of the crop.”  Again, it goes back to what I said earlier about working on the variables that YOU ultimately have a hand in.  Focusing on what makes you better than the rest WILL reward you with an abundance of the kind of recognition that you crave and deserve.  Let go of any and all negative frustrations and utilize that energy towards building personal growth and success.

The voice unheard is often the one unspoken …

There is no denying that I enjoy writing … especially when it entails me unloading a dose of “real” feeling from within.  However, there is nothing that gets my creative juices flowing more than a question that makes me dig deeper down inside and intrigues me enough to spend some quality time searching for answers to.  This is where you come in.  How?  I need to know what you want to hear about.  As the title of my blog reads, “The only voice unheard is the only that is left unspoken,” you can’t bitch and moan when you have a vote in what I ultimately write about.  You matter to me, and therefore your concerns won’t be left unheard.  I don’t ever want to be mistaken for one of those entities that write for the mere sake of filling a page.  I want to intrigue you … provoke thought in you, and ultimately make you better.  We here at Status Fitness Magazine know you have many selections to choose from for your health and fitness news … WE WANT TO BE YOUR FIRST AND ONLY SOURCE FOR THE LATEST AND GREATEST  TRENDS IN HEALTH & WELLNESS.   Help me help you be the absolute best that you can possibly be. Please send your thoughts and concerns to www.erykbui@sbcglobal.net and you may find your answers in the next issue of Status Fitness Magazine.