IFBB Pro Mike 'Wycked' Van Wyck - Pro Hellcentrics Coach Q & A

[ragingmuscle]

My partner in crime in the video series and personal friend Mike 'Wycked' Van Wyck is in the house to share his training knowledge and life experience in the iron game. As an IFBB Pro and Pro Hellcentrics Coach, Mike is an incredible source of knowledge that all of you can tap into and learn from. Step up or get out of the way....330 lbs of Wycked rollin through.

[mrdead]

Niiiice...!!!

[naturalguy]

subb'd for Wycked knowledge

[DaEclipse]

Yeah......Mike Van 'Wycked' himself here on BB.Com I can hear the deep guttural sound now !

[ragingmuscle]

Mike, In your experience, what's the toughest bodypart for you to hit with Hellcentrics and why?

[RUTHL3SS]

Mike,

Nearly halfway through the 12 weeks of HRT, gains have been phenomenal. Added solid pounds as well as tons of strength. Example being in the beginning 135lbs for 8 reps +4 hellcentrics on the flat barbell bench press was a struggle, and recently I hit 215x8+4HC. However, I'm starting to plateau out, and sometimes feeling a bit weaker. I think it may be all in my head, but mainly attributed to the lowering of carbohydrates.

Do you recommend switching up exercises a bit at the half way point?

Thanks

[TreeTrunkLegs]

Glad to have you here big Mike!

[rev8ball]

My partner in crime in the video series and personal friend Mike 'Wycked' Van Wyck is in the house to share his training knowledge and life experience in the iron game. As an IFBB Pro and Pro Hellcentrics Coach, Mike is an incredible source of knowledge that all of you can tap into and learn from. Step up or get out of the way....330 lbs of Wycked rollin through.


Sweeeeeet.

[Wycked]

Mike, In your experience, what's the toughest bodypart for you to hit with Hellcentrics and why?

For me the toughest part if I had to choose was shoulders and more specifically dumbbell lateral raises because of the fact that u have zero power @ the height of the movement. That being said I still feel the hell centrics on the exercise. I lowered the weight significantly and felt it wayyyy more

[Wycked]

Mike,

Nearly halfway through the 12 weeks of HRT, gains have been phenomenal. Added solid pounds as well as tons of strength. Example being in the beginning 135lbs for 8 reps +4 hellcentrics on the flat barbell bench press was a struggle, and recently I hit 215x8+4HC. However, I'm starting to plateau out, and sometimes feeling a bit weaker. I think it may be all in my head, but mainly attributed to the lowering of carbohydrates.

Do you recommend switching up exercises a bit at the half way point?

Thanks

Plateaus are very common when it comes to train @ a high intensity. My suggestion would maybe to take a few extra rest days or take a week off the lift that's troubling u and allow yourself time to mentally recoup. Also try changing up your exercises or angles. Instead of flat bench do some incline

[Wycked]

Happy to be here guys! Fire away with hell centric questions or anything else ur wondering about

[mrdead]

How sadistic was Rage, with you, while doing the videos...???

[TrainerShannon]

How close to a competition would you utilize HRT? I undestand the mass building aspect of HRT, could it still be beneficial with lower weights precontest?

[Wycked]

How sadistic was Rage, with you, while doing the videos...???

Rage was great to work with. He's an intense dude but @ the same time very intelligent in the way he approaches HRT. He definitely pushed me and it was ****in hard but he knew when to keep my ego in check too which in my opinion is the sign of a great trainer.

But all that aside there were a few times I wanted to throw a dumbbell @ him lol!

[Wycked]

How close to a competition would you utilize HRT? I undestand the mass building aspect of HRT, could it still be beneficial with lower weights precontest?

I've actually never used HRT period till I filmed the video with Rage so I haven't ever tried it pre contest. I would image it would be great pre contest to keep muscle fullness and size though without over training.

[mrdead]

Rage was great to work with. He's an intense dude but @ the same time very intelligent in the way he approaches HRT. He definitely pushed me and it was ****in hard but he knew when to keep my ego in check too which in my opinion is the sign of a great trainer.

But all that aside there were a few times I wanted to throw a dumbbell @ him lol!

I've felt your pain... *LOL*

[BB2K]

I've actually never used HRT period till I filmed the video with Rage so I haven't ever tried it pre contest. I would image it would be great pre contest to keep muscle fullness and size though without over training.

I'd have to agree with ya ;)

[jhart16]

First off id like to say your one of the if not the most impressive bodybuilders out there in the game currently, seein your vids its obvious your a true Animal! so like my partner in this contest Mike aka Ruthl3ss said we have been making some incredible gains, and i love HRT, my question is obviously as a bodybuilder and an IFBB pro you have to keep up your abdominals...my life goal especially since i started training is to have a ripped set of abs, obviously it takes discipline in both diet and training...now with this HRT Contest my diet has finally been put in order and is completely solid, but i ask you what type of ab routine do you do? whether it is super simple or incredibly complex it would be ****ing sick to know!!

[ragingmuscle]

Rage was great to work with. He's an intense dude but @ the same time very intelligent in the way he approaches HRT. He definitely pushed me and it was ****in hard but he knew when to keep my ego in check too which in my opinion is the sign of a great trainer.

But all that aside there were a few times I wanted to throw a dumbbell @ him lol!

Well...there was this one time when Mike was a bit grumpy on set...and well...when he bent down to pick up a set of dumbbells for the next set...I farted in his face...on purpose....sorry Mike...I know..very unprofessional.

[mrdead]

I've felt your pain... *LOL*


Well...there was this one time when Mike was a bit grumpy on set...and well...when he bent down to pick up a set of dumbbells for the next set...I farted in his face...on purpose....sorry Mike...I know..very unprofessional.

Uhm... Except for the above episode... *LOL*

[Wycked]

Well...there was this one time when Mike was a bit grumpy on set...and well...when he bent down to pick up a set of dumbbells for the next set...I farted in his face...on purpose....sorry Mike...I know..very unprofessional.

I knew it. Lol

[NW GYM RAT]

Mike,
What has been you motivation to keep up the incredibly intense lifestyle of bodybuilding? Even in the face of adversity and chaos? Thank you for all of your wisdom. I am a huge fan, and am motivated by your sucess. Thank you for your time.

[Wycked]

Mike,
What has been you motivation to keep up the incredibly intense lifestyle of bodybuilding? Even in the face of adversity and chaos? Thank you for all of your wisdom. I am a huge fan, and am motivated by your sucess. Thank you for your time.

Honestly man I should have walked away from this 100 times but its the only thing I truly love and that I'm passionate about. I love the dedication the sacrifice and feeling of knowing I'm the sole person responsible for the outcome

[ragingmuscle]

Honestly man I should have walked away from this 100 times but its the only thing I truly love and that I'm passionate about. I love the dedication the sacrifice and feeling of knowing I'm the sole person responsible for the outcome

There is so much power and truth in this...damn great way to put it Mike. These are words from a seasoned vet passionate about bodybuilding. It obviously runs through the veins.

[Wycked]

First off id like to say your one of the if not the most impressive bodybuilders out there in the game currently, seein your vids its obvious your a true Animal! so like my partner in this contest Mike aka Ruthl3ss said we have been making some incredible gains, and i love HRT, my question is obviously as a bodybuilder and an IFBB pro you have to keep up your abdominals...my life goal especially since i started training is to have a ripped set of abs, obviously it takes discipline in both diet and training...now with this HRT Contest my diet has finally been put in order and is completely solid, but i ask you what type of ab routine do you do? whether it is super simple or incredibly complex it would be ****ing sick to know!!

To be honest bro my ab routine is very very basic. I do various isolation style sit ups on an exercise ball. I never use added weight when training my abs. I did growing up while playing football and when I first started bodybuilding but I've found due to this my waist and mid section is pretty thick. Not a good thing for a bodybuilder. Body weight sit ups are great and basic crunches are staples of mine.

Also plz remember ab's are earned in the kitchen not the gym. Tighten up that diet and the abs will pop through

[G Diesel]

Honestly man I should have walked away from this 100 times but its the only thing I truly love and that I'm passionate about. I love the dedication the sacrifice and feeling of knowing I'm the sole person responsible for the outcome

Your passion is why you've endured and is also the reason you'll one day get to where you want to be. Huge respect my brother.

Peace, G

[DaEclipse]

What was it like for you mentally to leave the ego at the door when you did the video series bro? when you're use to pushing big numbers in front of the camera.

[Wycked]

What was it like for you mentally to leave the ego at the door when you did the video series bro? when you're use to pushing big numbers in front of the camera.

Well in my everyday training I don't lift crazy stupid weight so training in that fashion isn't new

[TreeTrunkLegs]

See you soon big brotha!

[Wycked]

See you soon big brotha!

The cage @ the arnold is gonna be fun bro!!! Looking forward to it

[gemgemkid]

So Mike...I've always enjoyed working out and lifting weights trying to get bigger. I've never seen myself pursuing the physique of most bodybuilders....buuuut....I've been watching some YouTube videos and it's kinda giving me an itch. I'm thinking, "Man I'd love to look like that!" All swole and ****. I don't think I'd ever compete or anything. So my question is this: there are tons of training styles and everyone's body works differently and adapts differently, but where would one begin to start progressing towards a bodybuilders physique? I'm sure you've heard it millions of times and the answer is more than one part. I have somewhat of an idea but just want to hear what the pros have to say and see if I am headed in the right direction. After this program I need to find something else I can do with my body. Why not try an get huge? Any tips or advice is already appreciated! Thanks man!

[BB2K]

Mike,

Weird question for you. Do you believe that one can build nice sized quads (for bodybuilding shows) using hack squats and leg press? I have had 4 knee surgeries and surgery on my L5/S1. Its not that i "cant" do squats, its more like more painful than its worth at times. I do squats from time to time because i know they are king but is it a must?

[TJSHOWTIME]

hey mike! in your experience,whats the best types of cardio to cut bodyfat?

[Wycked]

So Mike...I've always enjoyed working out and lifting weights trying to get bigger. I've never seen myself pursuing the physique of most bodybuilders....buuuut....I've been watching some YouTube videos and it's kinda giving me an itch. I'm thinking, "Man I'd love to look like that!" All swole and ****. I don't think I'd ever compete or anything. So my question is this: there are tons of training styles and everyone's body works differently and adapts differently, but where would one begin to start progressing towards a bodybuilders physique? I'm sure you've heard it millions of times and the answer is more than one part. I have somewhat of an idea but just want to hear what the pros have to say and see if I am headed in the right direction. After this program I need to find something else I can do with my body. Why not try an get huge? Any tips or advice is already appreciated! Thanks man!

IMO bodybuilding style is very much a volume oriented style of training. I've tried various methods but for maximal gains and long term progress it is important to teach the body to send blood and therefore facilitate better blood volume in every muscle group. The idea is to fill the body part with blood and appear full and around. All about the look

[Wycked]

hey mike! in your experience,whats the best types of cardio to cut bodyfat?

I'm a big fan or anything where ur moving your load but able to maintain a fixed pace. Bike is even good. Treadmill is my choice to keep bodyfat levels down. I'm big walking is a chore for me especially if I do it fast lol

[Wycked]

Mike,

Weird question for you. Do you believe that one can build nice sized quads (for bodybuilding shows) using hack squats and leg press? I have had 4 knee surgeries and surgery on my L5/S1. Its not that i "cant" do squats, its more like more painful than its worth at times. I do squats from time to time because i know they are king but is it a must?

I rarely squat and with hacks and leg presses I added 3 inches to my legs in the last year and a half. Its how u do things bro not what u do! Always remember that

[BB2K]

I rarely squat and with hacks and leg presses I added 3 inches to my legs in the last year and a half. Its how u do things bro not what u do! Always remember that

I will. Thank you for the reply. Now if I can only add 3 inches to my legs..... :)

[TJSHOWTIME]

I'm a big fan or anything where ur moving your load but able to maintain a fixed pace. Bike is even good. Treadmill is my choice to keep bodyfat levels down. I'm big walking is a chore for me especially if I do it fast lol

lol thanx mike

[SoChillBro]

Quick question mike, since this 12 weeks is coming to and end, and I'll start to dive into other training styles and splits. What are some techniques you use to bring up lagging body parts?

[Ptosello4]

These questions can go to either mike or Tom.

1. What kind of ab exercises should we be doing on the program?

2. Should I expect my weights to be increasing week to week? Or will the weight progression move slow.

3. How come you chose the two tricep exercises to be skull crusher and behind the head dumbbell? They are practically the same movements.

Thanks Tom and mike
I will be going into week 3 this week.

[TheMlelster]

Hey mike I'm 4 and a half weeks in to HRT and all is going well. I have a supplementation question. How do I know if a supplement is really working or not? I have incorporated two supplements into my stack this bulk. I don't notice a difference perse with either of them, specifically L-arganine. Now im getting to the bottom of my bottles and I don't know if I should continue to purchase them or not. I don't want my workouts or recovery to suffer if they are making a difference which I have not noticed, but at the same time I don't want to waste money on supps which dont work
Mlel

[spo1262]

Mike,

I absolutely love this routine and method of training. I have seen more gains in the last three weeks than I have in my entire life. I am currently trying to get my nutrition down and I have a question about pre workout. Due to my schedule I work out at 4am. I take a pre-workout supplement (currently Jacked 3D) before with 5g BCAA, and 5g cretien added. Should I be concerned about not eating before hand? I do take protein right after my work outs. My goal now is to start getting cut as I add more muscle. Thanks for any suggestions….

[albert24]

I have a question about your macros when you are cutting, my bmr is about 3500 calories I just finished the 12 weeks of HRT and I am not looking to cut, so I am going to cut my calories to 2900, I weigh 235 right now what macros would to recommend? I am thinking 300 grams protien 250 carbs 50 fats. thanks for your help!

[GoinginRaw69]

Is it ok to do the hellraiser session in different orders that they were recommended to be done in?

[Ptosello4]

mike, why aren't you answering questions anymore?

[Wycked]

Quick question mike, since this 12 weeks is coming to and end, and I'll start to dive into other training styles and splits. What are some techniques you use to bring up lagging body parts?

I'm a big fan of training lagging body parts multiple times a week. I believe the more blood and CNS activity u can keep associated in the lagging part the more it grows due to the increased signals the brain is getting from it

[Wycked]

Thanks Tom and mike
I will be going into week 3 this week.[/QUOTE]

[QUOTE=Ptosello4;834631641]These questions can go to either mike or Tom.

1. What kind of ab exercises should we be doing on the program?

Do ab exercises u feel the best an give u the best contraction I'm a big fan of hanging leg raises as the negative portion is easier to control

2. Should I expect my weights to be increasing week to week? Or will the weight progression move slow.

Again this will vary from individual to individual I would assume the weight will increase but u won't know till u try and never increase weight if your form sucks

3. How come you chose the two tricep exercises to be skull crusher and behind the head dumbbell? They are practically the same movements.

If u dont like those movements incorporate ones u do. I personally hate overhead db extensions there is no range of motion for me

[Wycked]

Hey mike I'm 4 and a half weeks in to HRT and all is going well. I have a supplementation question. How do I know if a supplement is really working or not? I have incorporated two supplements into my stack this bulk. I don't notice a difference perse with either of them, specifically L-arganine. Now im getting to the bottom of my bottles and I don't know if I should continue to purchase them or not. I don't want my workouts or recovery to suffer if they are making a difference which I have not noticed, but at the same time I don't want to waste money on supps which dont work
Mlel

I would recommend getting on some animal products like nitro, pump, or shock therapy. The products have everything u need pre and intra workout to get u the most out of the time u spend beating yourself up in the gym

[Wycked]

Mike,

I absolutely love this routine and method of training. I have seen more gains in the last three weeks than I have in my entire life. I am currently trying to get my nutrition down and I have a question about pre workout. Due to my schedule I work out at 4am. I take a pre-workout supplement (currently Jacked 3D) before with 5g BCAA, and 5g cretien added. Should I be concerned about not eating before hand? I do take protein right after my work outs. My goal now is to start getting cut as I add more muscle. Thanks for any suggestions….

Your body will adapt to whatever stresses u put it under. The fact that u don't eat prior to your workouts is a crazy concept to me but hey if it works for u do it. I would however recommend maybe trying to have a smoothie style shake with some fruit , protein powder and maybe some peanut butter prior to training just to give you body some fuel

[Wycked]

I have a question about your macros when you are cutting, my bmr is about 3500 calories I just finished the 12 weeks of HRT and I am not looking to cut, so I am going to cut my calories to 2900, I weigh 235 right now what macros would to recommend? I am thinking 300 grams protien 250 carbs 50 fats. thanks for your help!

Whoa man your speaking gibberish to me. Macros are not my thing I'm more of feel guy never in my whole bodybuilding life have I measured macros and never will. Shoot this question to Tom hes great with this stuff

[Wycked]

mike, why aren't you answering questions anymore?

I'm right here bro lol ask away

[Anthny]

Hi Mike,

Just started on HRT and this is nuts. I run it solo or with a partner when he is free to join me. I started gymming a year ago trying various bb.com workouts and this program is the most challenging imo.

A couple questions about chest day: My arms seem to give up before my chest does on the bench presses. I think I would know when im a rep away to failure because a month ago I went a bit too far on the bench press unassisted and dropped the bloody barbell on myself haha. So now I stop when I get the same weak/ buckling feeling in my arms. Is it normal for arms to fail before chest or am I just weak?

Also, if my chest is lagging should i run chest day twice a week? The second time without triceps?

[Wycked]

So Mike...I've always enjoyed working out and lifting weights trying to get bigger. I've never seen myself pursuing the physique of most bodybuilders....buuuut....I've been watching some YouTube videos and it's kinda giving me an itch. I'm thinking, "Man I'd love to look like that!" All swole and ****. I don't think I'd ever compete or anything. So my question is this: there are tons of training styles and everyone's body works differently and adapts differently, but where would one begin to start progressing towards a bodybuilders physique? I'm sure you've heard it millions of times and the answer is more than one part. I have somewhat of an idea but just want to hear what the pros have to say and see if I am headed in the right direction. After this program I need to find something else I can do with my body. Why not try an get huge? Any tips or advice is already appreciated! Thanks man!

In my opinion the first transition one must make on the way to building a bodybuilder type physique is to learn to isolate the muscles they train and also increase their volume in terms of sets and reps so as to promote more blood flow to desired body parts

[Wycked]

Hi Mike,

Just started on HRT and this is nuts. I run it solo or with a partner when he is free to join me. I started gymming a year ago trying various bb.com workouts and this program is the most challenging imo.

A couple questions about chest day: My arms seem to give up before my chest does on the bench presses. I think I would know when im a rep away to failure because a month ago I went a bit too far on the bench press unassisted and dropped the bloody barbell on myself haha. So now I stop when I get the same weak/ buckling feeling in my arms. Is it normal for arms to fail before chest or am I just weak?

Also, if my chest is lagging should i run chest day twice a week? The second time without triceps?

It's natural for the arms to give up before the chest they are forced to stabilize the weight N let's face it the meat of any pressing motion is derived from the triceps. Really focus on squeezing the chest through the entire range of motion and create a better mind muscle connection

[rewaste]

What's up man glad the pec healed up good. Have you ever tried the 7 days training before?
Day 1 *Chest and Calves
Day 2 *Shoulders and Forearms
Day 3 *Back
Day 4 *Legs
Day 5 *Arms
Only taking days off when body calls for it

[Wycked]

What's up man glad the pec healed up good. Have you ever tried the 7 days training before?
Day 1 *Chest and Calves
Day 2 *Shoulders and Forearms
Day 3 *Back
Day 4 *Legs
Day 5 *Arms
Only taking days off when body calls for it

U will have to try it and see how u feel. I'm not a fan of not resting. I usually always take Sundays off and maybe one day during the week Im feeling run down

[rbowman91]

MICHAEL:

Steve and I decided to make the road trip for that ABC in Montreal. We are five minutes away from your house. Dont ask how we found out where it is. Please let us inside, as it is very cold to be wearing just my animal tanktop (and i mean JUST the tanktop). Party time bro!

[Wycked]

MICHAEL:

Steve and I decided to make the road trip for that ABC in Montreal. We are five minutes away from your house. Dont ask how we found out where it is. Please let us inside, as it is very cold to be wearing just my animal tanktop (and i mean JUST the tanktop). Party time bro!

Oh **** my bad come on in. Throw some pants in though I don't need your mud butt having ass on my couch lol

[kcburrows]

hey big mike, random question...who were some of the bodybuilders you looked up to or maybe still look up to?

[Wycked]

hey big mike, random question...who were some of the bodybuilders you looked up to or maybe still look up to?

Always looked up to Dorian Yates and flex wheeler. Always though I there was a perfect bodybuilder it would be a cross breed between the 2 guys. Dorians hard grainy look and flex's shape and cartoon muscle bellies

[rbowman91]

On a serious note, I forgot to ask you about this when we were in Boise.

You have any thoughts on wrist wraps bro? I don't mean the kind that strap to the bar when doing shrugs, I mean the kind that just wrap around tight on the wrist for support when benching and other presses. I wore them for a very long time, and whe nI finally stopped using them, I dveleoped some bad forearm pain when I lift. My doc said it's because my forearms aren't caught up with the rest of me and they can't handle the load.

Do you think this is a result of wearing wrist wraps for so long (like a year)? My new routine incorporates a lot of "catch up" exercises for forearm strength, but wondering if I should ditch the wraps all together and start light.

[Wycked]

On a serious note, I forgot to ask you about this when we were in Boise.

You have any thoughts on wrist wraps bro? I don't mean the kind that strap to the bar when doing shrugs, I mean the kind that just wrap around tight on the wrist for support when benching and other presses. I wore them for a very long time, and whe nI finally stopped using them, I dveleoped some bad forearm pain when I lift. My doc said it's because my forearms aren't caught up with the rest of me and they can't handle the load.

Do you think this is a result of wearing wrist wraps for so long (like a year)? My new routine incorporates a lot of "catch up" exercises for forearm strength, but wondering if I should ditch the wraps all together and start light.

Pump up those forearms after every workout. Treat them like calves and train them frequently and watch them grow. And get away from the wraps unless the weight is very heavy

[rbowman91]

Pump up those forearms after every workout. Treat them like calves and train them frequently and watch them grow. And get away from the wraps unless the weight is very heavy

Solid, thanks bro. By the way, that whole thing with isolating the bicep during curls seems solid. I'm doing them from a front relaxed with my chest out a little to take my delts out of the equation, and using dead wrists. It feels a lot harder on my bicep that way, and I've had to lower the weight while using an olympic barbell. Hope that means i'm doing it right.

[Wycked]

Solid, thanks bro. By the way, that whole thing with isolating the bicep during curls seems solid. I'm doing them from a front relaxed with my chest out a little to take my delts out of the equation, and using dead wrists. It feels a lot harder on my bicep that way, and I've had to lower the weight while using an olympic barbell. Hope that means i'm doing it right.Sounds good man.