IFBB Pro Rusty Jeffers is now on the Boards! - Page 12

**Rusty Jeffers** · 06-10-2008, 10:59 AM

that exercise too, Do dumbbells or incline bench, just work around it and it will still respond. If it hurts like hell that way, go see a Dr., I postponed it till I couldn't take it anymore,,,stupid to wait, I did my first surgery and did the USA 6 months later, just worked around it. Wish I didn't have to kill myself for that one and should have had it checked out earlier, if it's a torn rotator cuff or bicepinal tendon tear which is what I had, it's an easy fix these days.

ahmedmagdy · 06-10-2008, 12:47 PM

Quote:

Originally Posted by Rusty Jeffers

that exercise too, Do dumbbells or incline bench, just work around it and it will still respond. If it hurts like hell that way, go see a Dr., I postponed it till I couldn't take it anymore,,,stupid to wait, I did my first surgery and did the USA 6 months later, just worked around it. Wish I didn't have to kill myself for that one and should have had it checked out earlier, if it's a torn rotator cuff or bicepinal tendon tear which is what I had, it's an easy fix these days.

thank you sir i will try to check it as soon as i can and thanks again for ur help

Buddah · 06-16-2008, 01:55 PM

Hey Rusty , its Phil from up the street ! (Dee and Jerry's son)

gotta say your looken awsome bro, I saw your spread in the new muscle mag with you and Lee , awsome stuff

where can we get rusty t-shirts! i want one when i go work out !

keep up the great work !

**Rusty Jeffers** · 06-17-2008, 06:46 PM

Hey Phil!! Long time no see, where ya been? I just got my issue in the mail, VERY COOL!!!!!! We got a 3 month continuous spread in MuscleMag...definitely made my day. We trained our asses off for that thing, NOTHING was staged, they just followed us around while we trained. They said it was one of the best sessions they EVER shot. I hurt my back a bit on that one, right before the Ironman, so it screwed me up a bit, but I'd rather get the 3 issue spread than a show ANYDAY.

I just gave the pics to my web guy to put up, they're sleeveless, black or white, the website will have a pic of on the "store" page, maybe today?

www.rustyjeffers.net

How's training going? The gym's always open if you need it. A few people are in there early evening while it's cool, some in the early a.m. Lee and I train in there a lot. But it IS getting hotter than hell in there during the daytime though. Come on by and hit a bodypart!!

sensei101 · 06-30-2008, 12:52 AM

Rusty saw some vids of you on here and I have a question..
How should I fine out what is the right ammount of reps for me?
Im trying to get a nicer chest but I just dont know what works for me..I dont like doing anything lower than 6 reps I feel like 6 is good stimuli for me..But I would love to know what you do to figure out what works for you..I wish to apply it to all body parts as well..

Also what good excersises do you recomend for fly's? I saw your vid of you doing dips with DB flys but I cant do Db because of weak shoulders.thanks alot!

Btw you look like an amazing person so keep it up..You look very motivated and always willing to help people..thats sick

sensei101 · 06-30-2008, 12:57 AM

Also if we cna move this to PM's I would apreciate it.Have some personal questions..Dont wanna pm you if your busy with 50 others =-0

cheers!

**Rusty Jeffers** · 06-30-2008, 01:04 PM

I prefer you and everyone else posts here, you are probably asking the same questions everyone else is asking, it's helpful for everyone reading. These boards are anonymous as it gets... if you don't think you can ask it here...(illegal or pornographic ), I won't answer it anyway.

As far as reps and your chest go, you have to really rep it out. You need to really get a great pump and the only way to do that is large amounts of reps. Go for 15's keep going if you can get to 20 reps, up the weight, do more sets. The only way to know if you are getting enough is if you get a great pump and a great workout. If you are done with chest and could probably do it again, you are wayyyyy off the mark. If you can't lift another weight, you probably exhausted the muscle. Start with a basic move like bench do 4-6 sets, do approx 15-20 reps for the first, then 15 for the second, add weight until your last set you can do only 10...THEN move to flys or other moves. You have to start with a compound movement, then flyes from there. If you have weak shoulders you have to train them to get them strong. No one is born with strong shoulders. You can do dips, just start slow, use your feet to assist you if you truly can't do your bodyweight and keep hammering at it till you can, then add weight if possible, which may or may not be for a while. Women take a longer time to be able to do this, but after about 3-5 months, they can do their own bodyweight for reps, then add a 15 lb dumbbell. So I know you can do it as well, then your chest will respond. Don't do less than 10 reps in anything for a while, keep upping your weight each set till you go down to 10 reps. BEST yet, don't count your reps and just beat yourself up and see how that works. Counting limits people somewhat because they stop when they get to a "number"

I have tons of workouts on my personal website. The members area is $10 per month and you have access to these. I also answer questions there too www.rustyjeffers.net

sensei101 · 07-01-2008, 01:13 AM

Ok so tom at the gym ill start with my flat since that my main chest workout and works the largest ammount...And just do 4-6 sets..First set pump 15-20 then up the weight..I dont want to go lower than 10 but higher than 15 after the first?...Ill keep that in mind for ever single muscle for about a month!.

Also I will be doing tom.

Flat
Incline
vince dips (best lower peck killer!)
Wide grip
cable fly's..My question is when doing flys do the same principle apply..first set 15-20 then try to hit 10-15?

Your amazing.Ill look into your site..Hope to be getting more help from you in the future..
Btw no mustache =-D!

Question thou..Going that high will def get me a pump but wont it also lead me to a more cut physic rather than growing? or will it make my muscle grow since im forcing massive ammount of blood in? I want to try this routine with back.

**Rusty Jeffers** · 07-01-2008, 02:20 AM

You will grow from the extra stress on the muscle and if you don't eat enough protein you will lose bodyfat BUT you won't necessarily grow near as much, increase your protein intake and eat more often at least 5-6 times a day. Each meal has protein BTW you WILL grow. Stay away from the damn cables, use free weights. You will NOT grow from cables.

sensei101 · 07-01-2008, 11:14 PM

SCREW CABLES..Whoever said cables sucks....
How many chest workouts do tou do in a session?
5-6? I have the main ones down..upper middle and lower peck..3..Then fly's..4.Wide chest....5..

Can I use cables for flys since I dont want to grow with cables..Just get the burn?

Thanks again for your time!

**Rusty Jeffers** · 07-02-2008, 01:02 AM

You can use cables, just probably should stay with barbells and dumbbells. I know most people can't keep away from the cable crossovers....I do an unreal amount of sets, just do as many as you can. You'll know when to stop.

VanillaWhey · 07-02-2008, 07:02 AM

hey rusty, just curious what your upcoming competition plans are?

also, training with such high reps, how does your strength develop?

sensei101 · 07-02-2008, 03:19 PM

Quote:

Originally Posted by Rusty Jeffers

You can use cables, just probably should stay with barbells and dumbbells. I know most people can't keep away from the cable crossovers....I do an unreal amount of sets, just do as many as you can. You'll know when to stop.

Thanks.Im doing chest today and will do maybe 5 sets of each.But fast paced. 1 min break between..First set 15-20 then ill use a weight till I can only push 10.

BTW whats the name of the cable move where you start low bring your arms together then push up..I was recomended but never told the name..Thanks alot Rusty..Your helping me a ton...Ill apply the same concept to my arm workout to.

5 sets or so of about 15 reps each.

What do you arm day look like?

Take much care

**Rusty Jeffers** · 07-04-2008, 10:53 PM

Quote:

Originally Posted by ShavenWookie

hey rusty, just curious what your upcoming competition plans are?

also, training with such high reps, how does your strength develop?

I'm pretty strong, I don't do 1 rep strength moves, I'm a bodybuilder not a powerlifter, although I've trained with many a powerlifter and not only do I bury them, I look better than them.

**Rusty Jeffers** · 07-04-2008, 10:53 PM

Quote:

Originally Posted by sensei101

Thanks.Im doing chest today and will do maybe 5 sets of each.But fast paced. 1 min break between..First set 15-20 then ill use a weight till I can only push 10.

BTW whats the name of the cable move where you start low bring your arms together then push up..I was recomended but never told the name..Thanks alot Rusty..Your helping me a ton...Ill apply the same concept to my arm workout to.

5 sets or so of about 15 reps each.

What do you arm day look like?

Take much care

I have no idea what exercise you're talking about. Arm day is different every time!!

sensei101 · 07-05-2008, 01:55 AM

LOL nvm..Thanks again for all your help Rusty...I would love to meet you in person one day...Stay safe..

BTW...I wanna grow out my shoulders..But I tend to have alot of pain on them...opinions? heavy weight low reps or go back to your high reps high set advice you gave me?

btwx2....your advice killed my chest!! hopefully it will grow!! thanks!

KSA · 07-07-2008, 05:40 PM

Rusty

What's your major exercise to wide the lats ?

Thank you.

sensei101 · 07-07-2008, 11:31 PM

Hey rusty, The advice you gave me for chest...5-6 sets first being 15-20 then the rest should be 10-15-20 depending on weight..Will that work for back?
I would like to widen it and also get more muscle down the middle and such..I had a great pump and workout when I did your suggestion for chest,but will it be the same for when I do back?

Also..How often should I go up on weight? I was doiung 50 pounds for like 15 reps..Should I go heavier till I get a weight that I can do say 10-12 and keep it at that.Then the following week start off with that weight or 5 pounds ligher then start moving back up?

**Rusty Jeffers** · 07-08-2008, 02:43 AM

Hammer your back, do a lot of wide grip exercises to widen the back like pulldowns, pullups, seated rows, bent over rows, just beat the *&*&(^* out of your back, eat a lot of protein, no secrets, it will grow. You have to work hard, you know the difference between the way you used to do chest and the way you do it now??? Do that. and yes to the last paragraph!

sensei101 · 07-08-2008, 02:44 PM

awsome thanks..Ill be doing alot of sets and reps!!
and I cant wait till tom..Ill start off with 50 and go up..your ****ing amazing thanks for your time!

sensei101 · 07-08-2008, 07:50 PM

Had a ****ing horrible back workout..Like not even a good decent pump..First rep of pullups I feel both of my bi's tear up..So the rest of the day ****ing sucked..****ing pointless.

Im pist off...I did pullover..killed my chest..not lats..Nothing I did worked today..

FaceTheFacts · 07-10-2008, 04:35 AM

Hey Rusty how long did it take you until you realized you were going to be a professional bodybuilder. Did everything fall into place or Did you know, when you started getting size?

Steve_T · 07-10-2008, 02:28 PM

Hi Rusty,

First of all, thanks for being on this forum and for taking the time to answer questions from those of us who certainly look up to you and your achievements. It is very inspirational, to say the least!

Just a quick diet question for you. I noticed an earlier reply on this thread where you mentioned to "avoid the dairy". Was this meant to say that it's just the higher levels of fat you're trying to avoid? I tend to drink a lot of milk throughout the day as an easy and ready source of protein, but I kind of read into your comment to mean that this source of protein might be best avoided if one is looking to lower their bodyfat a bit. Please keep up the terrific work, and I definitely agree that your physique is absolutely one of the best going...a real classic look. Thanks for your time.

illson_2k · 07-10-2008, 09:29 PM

Quote:

Originally Posted by Steve_T

Hi Rusty,

First of all, thanks for being on this forum and for taking the time to answer questions from those of us who certainly look up to you and your achievements. It is very inspirational, to say the least!

Just a quick diet question for you. I noticed an earlier reply on this thread where you mentioned to "avoid the dairy". Was this meant to say that it's just the higher levels of fat you're trying to avoid? I tend to drink a lot of milk throughout the day as an easy and ready source of protein, but I kind of read into your comment to mean that this source of protein might be best avoided if one is looking to lower their bodyfat a bit. Please keep up the terrific work, and I definitely agree that your physique is absolutely one of the best going...a real classic look. Thanks for your time.

I believe he was talking about how it bloats your stomach esp when you're trying to get it flat as possible.

Rusty,

Thanks for that advice about dairy man. After a few weeks with out milk, protein shakes i have noticed a huge difference somethin like 2 inches in my waist. I still ate eggs and cheese but that is all the dairy that I consumed. Thanks again brother!

Raffapc · 07-11-2008, 08:46 AM

Hi there Rusty!
What do you say about pain right after you leave the gym? Like.. I was doing what Lee Priest said about doing 15-20 series to bicep.. I did like:

4x10 Dumbbell Incline Curl
10-8-8-6 Scott curl
4x10 concentration curl
4x8 cable curl
(Beside the chest training)

And the pain (not like hard pain.. just annoying) in the bicep started right after I left the gym until like... 4 hours later.. Is that a sign of catabolism? Is that good for muscle hypertrophy?

THANKS VERY MUCH MAN!

Raffael

**Rusty Jeffers** · 07-12-2008, 06:58 PM

Hell yes, right after training you should be eating, preferably a decent amount of protein, and pain??? PAIN IS THE MOTHER OF GROWTH MY FRIEND!!!

PS not enough reps to do much damage...if you've watched Lee and I train, we don't do those low rep ranges, we kill each other. TAKE THE PAIN

**Rusty Jeffers** · 07-12-2008, 07:20 PM

Quote:

Originally Posted by FaceTheFacts

Hey Rusty how long did it take you until you realized you were going to be a professional bodybuilder. Did everything fall into place or Did you know, when you started getting size?

I never REALIZED it would take this long to get to be a pro, it didn't "fall into place" or anything like that. I won a large string of overalls on the west coast before I even thought of doing a Pro qualifier, and winning those overall titles were wayyyy more satisfying than competing as a pro. I enjoyed those shows MUCH more because I could understand and could train towards what the judging criteria was about. I think bodybuilding was much more COMPETITIVE as a sport in the late 80's -90's and wish I tried to turn pro af that time, when my type of physique was more in vogue. But I never thought for sure I could do it....just kept hammering away at it because I love to work out. It's a good thing to believe in yourself, because ultimately that's who you are doing it for. If you succeed, you've learned you can succeed in other areas of your life because you've learned some serious determination and major pain from dieting!!!!

sensei101 · 07-13-2008, 02:00 AM

rusty how do you get yourself prepared for a good workout? I seem to have a good workout one week then the next week It just goes to ****s..I dont feel it anywhere..

also lets say doing my back..How much is to much..How many excersises is to much? Im doing your plan 5 sets or so of high reps..and after a while its alot of work...so when should I stop..or how many per body part.

u5711 · 07-13-2008, 04:23 PM

Quote:

Originally Posted by Rusty Jeffers

Hell yes, right after training you should be eating, preferably a decent amount of protein, and pain??? PAIN IS THE MOTHER OF GROWTH MY FRIEND!!!

PS not enough reps to do much damage...if you've watched Lee and I train, we don't do those low rep ranges, we kill each other. TAKE THE PAIN

I thought Lee preferred 6-8 reps but for some things (calves, leg pres) he would go until failure (like 50+ reps and insane numbers like that). But overall, I thought he subscribed to 6-8 reps and 20 sets, is that accurate?

dpd555 · 07-13-2008, 06:18 PM

Quote:

Originally Posted by Rusty Jeffers

I think bodybuilding was much more COMPETITIVE as a sport in the late 80's -90's and wish I tried to turn pro af that time, when my type of physique was more in vogue.

Hopefully your classical physique will come back into vogue. Rusty, do you practice vacuum poses consistently even in the offseason....or is this something you practice a few weeks before the show?
You appear to be the only IFBB Pro still doing this pose.
I want to use this pose at my next show, but apparently I need lots of practice because it does not look like yours. How do you "train" to do a vacuum pose?