Let's talk - Natural Mr Olympia gives advice

[Natural_O]

Check out my latest blog on Ironman Magazine.com - Fun in Miami!

http://www.ironmanmagazine.com/blogs.../fun-in-miami/Me and Yen.jpg

[prestonnoble]

i would believe that John Hansen is all natural. i believe maybe ronnie and jay as well as Phil all got their pro cards being natural but they def did not win mr. olypmia being natural. i pride myself in being all natural!

John Hansen says hes a natural competitor and has won the natural mr. olympia and universe. Do you think he is natural? He is a very big guy, probaly the biggest claimed natural. I know Ronnie and Jay and those guys claim natural but this guy actually has competed in national natural events. I know the human body is capable of great things but getting this big naturaly is hard top concieve. Whats your thoughts?

[Natural_O]

Holiday Food - Good and Bad

http://www.abbperformance.com/news/g...ay-food-n1471/

[gamebred26]

what defines "natural" nothing illegal? nothing that the show is testing for? i mean are you natty if you use pro-hormones and legal stuff? where is the line drawn? what about serms..sarms..diuretics? no2 natural?

am i natural? i shove a ton of vitamins..protien...pre-work out stims..aminos etc. is that "natural"? lol.

[Natural_O]

what defines "natural" nothing illegal? nothing that the show is testing for? i mean are you natty if you use pro-hormones and legal stuff? where is the line drawn? what about serms..sarms..diuretics? no2 natural?

am i natural? i shove a ton of vitamins..protien...pre-work out stims..aminos etc. is that "natural"? lol.

If you are going to compete in a natural bodybuilding contest, than what defines natural is not using any of the drugs or supplements that that organization determines is banned. I promote bodybuilding contests and I am mostly concerned with anabolic steroids, growth hormone, diuretics, insulin, etc. Some of these drugs cannot be tested for. Some of the prohormones are very effective (and very dangerous) so those are mentioned too. Obviously, protein, vitamins, creatine, N.O., etc, is still natural, IMO.

[Natural_O]

Shrugs for Massive Traps
http://www.abbperformance.com/news/s...e-traps-n1477/

[Natural_O]

Check out my latest article -

The Year Arnold won the 1980 Mr. Olympia
http://www.rxmuscle.com/articles/lat...revisited.html

[IRONWARRI0R]

Great article. I think Arnold deserved the win. He wasn't at his best by far, but he was still the best at that contest. And even though he acted like a jerk to the other competers, at least he didn't act like a cry baby like Menzer.

[Natural_O]

Thanks, glad you enjoyed it!

[Natural_O]

Is it Time to Take a Layoff?
http://www.abbperformance.com/news/i...orkouts-n1486/

[Natural_O]

High Fiber Fruits and Vegetables
http://www.abbperformance.com/news/h...etables-n1487/

[Natural_O]

Supersets for the Triceps
http://www.abbperformance.com/news/p...ps-mass-n1493/

[Natural_O]

Low Fat Sources of Protein
http://www.abbperformance.com/news/l...protein-n1494/

[Natural_O]

Increase your Frequency in the Gym!
http://www.abbperformance.com/news/c...equency-n1501/

[Natural_O]

Watch the Carbs and Fats this weekend!
http://www.abbperformance.com/news/w...weekend-n1502/

[Natural_O]

Muscle Movie Critics

http://www.ironmanmagazine.com/blogs...movie-critics/

[A_Hard_Rain]

High Fiber Fruits and Vegetables
http://www.abbperformance.com/news/h...etables-n1487/

john how much fiber you recommend? 1 cup of blueberries and 1 cup of oatmeal is my favorite combination for deliciousness and lots of fiber, beats vegetables for sure

[IRONWARRI0R]

Great video John! I think you should simplify the ratings to a thumbs up or thumbs down though. And I thought Conan was a great movie. I saw it in 3-D and it was packed full of violence and action. The story did suck though, they should have used one of REH original stories.

[Natural_O]

john how much fiber you recommend? 1 cup of blueberries and 1 cup of oatmeal is my favorite combination for deliciousness and lots of fiber, beats vegetables for sure

I would shoot for 30-35 grams of fiber. If you are eating enough complex carbs like oatmeal, oat bran, Ezekiel bread and (my new favorite) chicken or turkey chili with lots of beans, it shouldn't be that hard to get that much fiber.

[Natural_O]

Great video John! I think you should simplify the ratings to a thumbs up or thumbs down though. And I thought Conan was a great movie. I saw it in 3-D and it was packed full of violence and action. The story did suck though, they should have used one of REH original stories.

Thanks bro, I'm glad you liked it. I think I'll suggest to Aaron that he put up the name of the movie and thumbs up or thumbs down next to each of our names so people can remember the names and our reviews. We are supposed to film another one this week.

[Natural_O]

Oat Bran - The Alternative to Oatmeal
http://www.abbperformance.com/news/t...oatmeal-n1509/

[nakres1984]

nice thread

[dassivemick]

In regards to shoulders, do u rekkon the overhead press db/bb is essential? i tried http://www.t-nation.com/free_online_...oulder_shocker and it gives an unreal pump. Or am i hindering potential gains by only doing this for my shoulders? i also find benching/rowing n sht hits shoulders too.

[Natural_O]

In regards to shoulders, do u rekkon the overhead press db/bb is essential? i tried http://www.t-nation.com/free_online_...oulder_shocker and it gives an unreal pump. Or am i hindering potential gains by only doing this for my shoulders? i also find benching/rowing n sht hits shoulders too.

That's interesting. I agree that presses are very hard on the shoulders and so are barbell bench presses. If you can do dumbbell presses or arnold presses, you can still get a great pump and good workout without the shoulder pain. If you have bad shoulders, give that routine a try.

[AngelaDevil]

Johnny- that movie review you and Mr. Sexy Singerman is fantastic. Spectacular. I love that you guys are covering movies, and not JUST bodybuilding. As much as I love the muscle boys, I love movies too!

[Natural_O]

Johnny- that movie review you and Mr. Sexy Singerman is fantastic. Spectacular. I love that you guys are covering movies, and not JUST bodybuilding. As much as I love the muscle boys, I love movies too!

Haha, that's great! Glad you like it. We are going to do it every week so keep tuning in and let us know what you like or don't like about the show.
I'll tell Mr. Sexy Singerman what you think of him.

http://www.rxmuscle.com/videos/lifes...ca-hansen.html

[Natural_O]

Video on how I changed my diet this year -

http://www.ironmanmagazine.com/site/...-get-in-shape/

[Natural_O]

Start the New Year off Right!

http://www.ironmanmagazine.com/blogs...ear-off-right/

[byhsu]

John:

I have my workout separated into 4 days and it consist of:

I do Shoulders on Monday,

Dumbell press 4 sets, 15reps, 12, 10, 8,
Lateral Raise 3 sets, 10, 10, 10
upright rows 3 sets, 10, 10, 10
bent over rows 3 sets, 12, 12, 12
shrugs 3 sets, 12, 10, 8
then finish off with 2 AB exercises

Lats and Biceps Tuesday,

pull ups, 4 sets, 15 warmup, then weighted, 8, 8, 8
close grip chins 3 sets weighted, 10, 10, 10
close grip cable rows or wide grip rows 3 sets, 10, 10, 10
barbel curl, 3 sets 8,8,8
dumbell curl 3 sets, either do 21's or hold one dumbell at tension, while curling the other for 10 reps.
forearm curl 3x15
flexor curl 3x15

Legs on Wednesday

Squats 4 sets, 15, 12, 10, 8
Leg Press 4 sets, 15, 15, 12, 12
Stiff Legg deadlift 3 sets, 12, 10, 8
leg curls 3x12
seated calf raise 3x15
standing calf raise 3x15
single calf raise 3x20

Chest and Triceps on Thursday

flat bench 4 sets, 15, 12, 10, 8
dumbell flys 3 sets, 12, 12, 12
incline bench 3 sets, 10,10,10
close grip bench 3 sets, 12, 10, 10
lying tricep extension 3 sets, 10, 10, 10
reverse tricep pushdown 3 sets, 12, 10, 10
followed by 2 AB Exercises, usually leg raise 3 x 15 and crunches 3x20

rest Friday and SAT, and play soccer for about 2 hours Sunday.

My question is:

Is this adequate to stimulate the muscle to grow. I don't go very heavy, but i do move some substantial weights. or does it have more to do with rep range, or maybe food intake? I am right now about 169 to 170 lbs. in the morning.


also, if i skip soccer on Sunday, i was thinking to take up biking around the park, to burn off some extra fat, how long do you recommend to be on the bike, i know you mentioned that running for soccer was maybe burning off too many calories, so I might consider the bike thing now.

Thank You

[Vpac]

Shrugs for Massive Traps
http://www.abbperformance.com/news/s...e-traps-n1477/

John, from what I've been told, shrugs isn't as effective of an exercise for traps compared to rows. Your opinion on this?