Why Breakfast is such an Important Meal
[url]http://www.abbperformance.com/news/why-breakfast-is-such-an-important-meal-n1436/[/url]
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Why Breakfast is such an Important Meal
[url]http://www.abbperformance.com/news/why-breakfast-is-such-an-important-meal-n1436/[/url]
Check out this old pic of me at 23 years old after winning the overall at the NPC Illinois State Bodybuilding Championships. I was doing a photo shoot here for the Chicago Sun-Times newspaper.[ATTACH=CONFIG]3811183[/ATTACH]
Hey Mr. Hansen been quite a while haven't posted here. 7 years youve not competed and still in awesome shape that pretty amazing esp for that age too :)
As far as gaining mass goes, how many pounds should one be aiming for in a month?
Is it fine to hit each bodypart three times in 2 weeks?
[QUOTE=NoLimit32;770772223]Hey Mr. Hansen been quite a while haven't posted here. 7 years youve not competed and still in awesome shape that pretty amazing esp for that age too :)
As far as gaining mass goes, how many pounds should one be aiming for in a month?
Is it fine to hit each bodypart three times in 2 weeks?[/QUOTE]
How much weight you should gain depends on your goals. If you are just trying to bulk up and put on as much weight as you can, there is no limit. Some people have very fast metabolisms and they have a hard time adding even a pound of bodyweight. If this is you, you shouldn't limit yourself to how much you can gain each month. If, however, you are trying to stay lean while gaining weight, you will have to use the mirror as your guide and just try to gain a few pounds each month without losing your definition.
You can train a muscle group as often as possible as long as you are fully recuperated before hitting it again. For example, a beginner can train each muscle group as much as 3x in one week because they are doing a limited amount of work for each muscle group (usually one exercise per muscle group as a beginner). When you start adding more exercises for each muscle group and doing more sets, you need to take more days before you can train that muscle group again. When I was in my early 20's, I was training each muscle group twice a week and I was training very heavy and hard then but I was recuperating fast enough to train that muscle again only a few days later so it all depends on how fast you recuperate.
[QUOTE=Natural_O;770928713]How much weight you should gain depends on your goals. If you are just trying to bulk up and put on as much weight as you can, there is no limit. Some people have very fast metabolisms and they have a hard time adding even a pound of bodyweight. If this is you, you shouldn't limit yourself to how much you can gain each month. If, however, you are trying to stay lean while gaining weight, you will have to use the mirror as your guide and just try to gain a few pounds each month without losing your definition.
You can train a muscle group as often as possible as long as you are fully recuperated before hitting it again. For example, a beginner can train each muscle group as much as 3x in one week because they are doing a limited amount of work for each muscle group (usually one exercise per muscle group as a beginner). When you start adding more exercises for each muscle group and doing more sets, you need to take more days before you can train that muscle group again. When I was in my early 20's, I was training each muscle group twice a week and I was training very heavy and hard then but I was recuperating fast enough to train that muscle again only a few days later so it all depends on how fast you recuperate.[/QUOTE]
so lets say i do push, pull, legs rest and then repeat, how many excersises do per each bodypart?
[QUOTE=NoLimit32;771110833]so lets say i do push, pull, legs rest and then repeat, how many excersises do per each bodypart?[/QUOTE]
I would do three for the big bodyparts like chest, back and delts. For legs, you can do three for the quads and two for the hamstrings. For the arms
and calves and abs, just do two exercises. This will keep the sets moderate and you won't overtrain and you'll be able to keep getting stronger
on the basic exercises (if you are eating enough).
[QUOTE=Natural_O;771186553]I would do three for the big bodyparts like chest, back and delts. For legs, you can do three for the quads and two for the hamstrings. For the arms
and calves and abs, just do two exercises. This will keep the sets moderate and you won't overtrain and you'll be able to keep getting stronger
on the basic exercises (if you are eating enough).[/QUOTE]
Do you prefer straight sets or pyramiding? Why?
[QUOTE=NoLimit32;771265183]Do you prefer straight sets or pyramiding? Why?[/QUOTE]
I like pyramiding because it allows the muscles and joints to get warmed up by gradually increasing the weights. It also allows you to mentally prepare
for the heavy sets which are at the end of the exercise.
[QUOTE=ManVsIron;772029153]I hate to nag ya, John -- but I feel like as long as you're on here, I'd be a fool not to try and learn as much as I can from you.
Is that something that inevitably happens over time due to heavy lifting? I've lost probably close to an inch in height since I started up again back in '09. I've been looking into getting an inversion table this fall, as it seems like it may help the spine in this regard. Every time I go to 5 plates on the Smith for shrugs, I wonder just how long I'm going to be able to do this...
You definitely had the arms, especially the biceps. -Which is the required muscle, isn't it? I'm up to 19", but my arms still look skinny to me, and they pale in comparison to my delts -- always have. I'm tall, with 7" wrists... so getting the upper arms that have the "stereotypical bodybuilder look" is not exactly easy. My arms actually look MUCH better when semi-extended... sort of like the way Arnold used to pose. When I close them up, I just can't seem to get the required amount of peak. Frankly, the biceps are still long, even when contracted... so I'm not sure exactly what I'm supposed to do. Then again, there have been tall bodybuilders that didn't seem to have much of a problem with this.
So is it just me, or do all successful bodybuilders really have to work especially hard to get the arms (biceps) to look like that? I don't think my biceps are ever going to ball up into the shape that gives impressive peak... so I'm just going to have to compensate by putting as much mass on them as possible. -Another thing that's easier said than done, in my case. But, here's to FST...[/QUOTE]
I think the disc compression is an individual thing. I've had chiropractors tell me that I probably had an injury when I was young that I don't remember, even a car accident, that contributed to the compression. Of course, 30 plus years of heavy, heavy training definitely contributed also. I always lifted very heavy with the basic exercises (squats, deadlifts, power cleans, barbell rows, t-bar rows, standing military presses, shrugs) so I'm not surprised that my back is very compressed. However, I've known other bodybuilders who also lifted very heavy for years and they are fine with no compression so it's hard to understand exactly what causes it. Lately, I've been using the decompression table where you hang upside down and I've been trying to use this every day. My back feels much better after 4-5 minutes of being upside down.
[QUOTE=ManVsIron;772029153]I hate to nag ya, John -- but I feel like as long as you're on here, I'd be a fool not to try and learn as much as I can from you.
Is that something that inevitably happens over time due to heavy lifting? I've lost probably close to an inch in height since I started up again back in '09. I've been looking into getting an inversion table this fall, as it seems like it may help the spine in this regard. Every time I go to 5 plates on the Smith for shrugs, I wonder just how long I'm going to be able to do this...
You definitely had the arms, especially the biceps. -Which is the required muscle, isn't it? I'm up to 19", but my arms still look skinny to me, and they pale in comparison to my delts -- always have. I'm tall, with 7" wrists... so getting the upper arms that have the "stereotypical bodybuilder look" is not exactly easy. My arms actually look MUCH better when semi-extended... sort of like the way Arnold used to pose. When I close them up, I just can't seem to get the required amount of peak. Frankly, the biceps are still long, even when contracted... so I'm not sure exactly what I'm supposed to do. Then again, there have been tall bodybuilders that didn't seem to have much of a problem with this.
So is it just me, or do all successful bodybuilders really have to work especially hard to get the arms (biceps) to look like that? I don't think my biceps are ever going to ball up into the shape that gives impressive peak... so I'm just going to have to compensate by putting as much mass on them as possible. -Another thing that's easier said than done, in my case. But, here's to FST...[/QUOTE]
The shape of your biceps is just like the shape of any other muscle, it's mostly determined by genetics. You can do certain exercises, like concentration curls with a dumbbell, to help shape the peak more but it's mostly genetics. I always had a peak on my biceps, even before I started working out. The kids in my 8th grade class used to call me Popeye because of my biceps peak. It sounds like you have a biceps similar to Larry Scott. Larry had very thick and full biceps but not much of a peak. With 19 inch arms, I don't think they are exactly a weak point but if you do exercises to help shape the peak like the concentration curls, it will definitely help with the shape of your arms.
Did you see the Universe results? If so, what do you think of Australian bb'er Justin Firgaira?
[QUOTE=NaturalLoco;772459173]Did you see the Universe results? If so, what do you think of Australian bb'er Justin Firgaira?[/QUOTE]
I saw one picture of Justin and he looked great! His quads looked huge. He's definitely going to win the Natural Olympia in the Pro division one of these years soon.
So can i follow the routine in a five day stage like chest/back, legs, shoulders/ arms, rest, chest back, legs rest and then next week on Monday start off with shoulders/arms? So ill be training 5 days a week heavy compounds movements doing about 3 excersises for bigger parts and two for smaller parts?
[QUOTE=NoLimit32;772741943]So can i follow the routine in a five day stage like chest/back, legs, shoulders/ arms, rest, chest back, legs rest and then next week on Monday start off with shoulders/arms? So ill be training 5 days a week heavy compounds movements doing about 3 excersises for bigger parts and two for smaller parts?[/QUOTE]
Yes, but if you're using that split, you will probably need to take a rest day between shoulders/arms and chest/back because you obviously don't want to work those smaller muscle groups the day before you do chest and back. Or, you can use a different split like the push/pull so you won't overlap the similar muscle groups.
so how does this sound
Chest/back
legs
shoulders/arms
REST
Chest/back
legs
REST
Shoulders/arms and then repeat while taking a day off between chest/back and shoulder/arms?
How many excersices should i doing per each body part if following this routine?
[QUOTE=NoLimit32;773144293]so how does this sound
Chest/back
legs
shoulders/arms
REST
Chest/back
legs
REST
Shoulders/arms and then repeat while taking a day off between chest/back and shoulder/arms?
How many excersices should i doing per each body part if following this routine?[/QUOTE]
Yes, that looks good. I would do 3 exercises for chest, back, shoulders and quads and 2 exercises for biceps, triceps, hams, calves and abs.
Adding Drop Sets to Side Lateral Raises
[url]http://www.abbperformance.com/news/add-drop-sets-to-side-lateral-raises-n1443/[/url]
The Benefits of Multiple Meals
[url]http://www.abbperformance.com/news/the-benefits-of-multiple-meals-n1444/[/url]
Rear Lat Spread - 2 weeks out from the contest.
Contest Coming Up Soon! Check out my latest blog on Ironman Magazine.com!!
[url]http://www.ironmanmagazine.com/blogs/johnhansen/contest-coming-up-soon/[/url]
Taken Sat, 10/29
HELL YEAH John, pic's look great, cant wait to see the competition photo's, best of luck!!
[QUOTE=P4ULLY;774622773]HELL YEAH John, pic's look great, cant wait to see the competition photo's, best of luck!![/QUOTE]
Thanks brother!!
Taken 10/31/11
Thanks for the real response.
[QUOTE=jfckr;776017313]Thanks for the real response.[/QUOTE]
Anytime! Keep the questions coming, it's my pleasure to help you guys out.
Check out this training video on RX Muscle where I train shoulders with Aaron Singerman from RX Muscle.
John Hansen and Aaron Singerman shot a delt training video for Rx Muscle.com!
[url]http://www.rxmuscle.com/videos/iatraining/4459-jewbacca-john-hansen-train-delts-1-week-out.html[/url]
Great video John, you look awesome! Good luck on the contest.
[QUOTE=IRONWARRI0R;776918953]Great video John, you look awesome! Good luck on the contest.[/QUOTE]
Thank you!
Wringing the Water out of your Physique!
[url]http://www.abbperformance.com/news/wringing-the-water-out-of-your-physique-n1451/[/url]