muscle

The Colorado Experiment: How One Man Gained 63 Pounds of Muscle in 28 Days…

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The Colorado Experiment: How One Man Gained 63 Pounds of Muscle in 28 Days. 

Meet Casey Viator. On April 30, 1973 Casey is an athletic 21 year old that weighs 166 pounds and is 5’8. Fast forward 28 days, Casey now weighs 212 pounds. Casey net gained 63 pounds of muscle in just 28 days. This was done without steroids.

Casey-Before-After-Front

The Colorado Experiment is famous because over the course of 28 days, Casey Viator gained 63 pounds of muscle.

What the story fails to take into account are a few important facts.

  • Casey Viator was a known bodybuilder before the experiment. Casey Viator had great genetics for muscle growth and ended up becoming a very successful pro bodybuilder later in his life.
  • Casey Viator was the AAU Mr. America bodybuilding contest in 1971 at the weight of 218 pounds. Why did Casey only weigh 166 at the beginning of the experiment?
  • Casey Viator had not been working out prior to the experiment because of a car accident and allergic reaction. He almost died. This is why he lost so much weight prior to the experiment.
  • Casey Viator was the perfect test subject: Great genetics, quick grower, young, took time off before experiment.

casey viator

Does this make the experiment a sham? The short answer is no.

  • Weight training with a formal program with the appropriate diet has the best results.
  • Casey had expert scientists working with him on his workout and meal plan.
  • Although getting these results again would be near impossible, it does show the importance of a sound program, sound nutrition, and muscle memory.

 

How I would change this program 40 years later…

  1. The program itself concentrated on short breaks between sets, one rest day following each workout, and 6 meals a day. I would consider keeping all of these in place.
  2. I would add Phormula-1 and Ignition post workout on workout days, MegaWatt V2 daily, fish oil for recovery and overall health, creatine for recovery and growth, and a multi-vitamin daily. 
  3. The workout focused on a lot of negative reps. I would keep this in the program but add stretching to the end of every workout.

 

To learn more about the specific workout of the Colorado Experiment click here. 

 

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Lift Heavy My Friends,

 

Dustin Holston

 

Post Workout Gains! What should I take to optimize muscle gains?

Banner1Everyone is concerned with pre-workouts but you should be more concerned with Post Workout!

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Tommy Boone PHD explains that your muscles use glycogen and ATP during exercise. To increase muscle size, decrease recovery time, and increase strength, I suggest taking three supplements…

Your Body Needs Glucose!

As Dr. Boone explains, your body uses glycogen during intense weight training. Post workout your body is starved and needs to recoup these stores. Simple sugars like those that are in Ignition, help breathe life and growth back into your muscles. Ignition has some of the purest forms of glucose that will replenish your glycogen levels post workout!

Your Body Needs Creatine!

As Dr. Boone explains, the body needs ATP during exercise. Creatine helps increase ATP production. Creatine also helps the muscles grow bigger, decrease recovery time, and increase strength. Creatine is the most cost effective and studied bodybuilding supplement in the world. A serving of creatine is less than 18 cents!

Your Body Needs Protein! 

Many studies have shown that a high protein shake or meal post workout has increase hypertrophy and overall muscle growth compared to not having a high protein shake or meal post workout. Protein synthesis is heightened after post workout. Protein synthesis helps create larger muscles!

phormula

My Suggestion:

1st Phorm Creatine
1st Phorm Phormula-1 Protein
1st Phorm Ignition

Note: You can save money by buying the Post Work Stack from 1st Phorm with Ignition and Phormula-1. Then add creatine for $17.99 all with Free Shipping!

Buy all your supplements through 1stphorm.com/nutritiontrain and get free shipping and the lowest prices!

Lift Heavy My Friends,
Dustin Holston
Personal Trainer/Sports Nutritionist

2015 Fall Workout Schedule

2015 Fall Workout Schedule

Hey guys! Just wanted to share with you a sample workout schedule for a 5 day split (or 4 day split) to add quality muscle and strength! Try it out for a couple months. If you have any questions let me know! This workout can be used by men or women. If you do not know how to do an exercise, please contact me (nutritionandpersonaltraining@yahoo.com) so I can assist! If you are trying to lose weight, I’d add 4 days of cardio per week! If you are trying to gain weight, I’d keep the cardio to 1-2 days per week.

Workout #1: Legs

Workout #2: Chest

Workout #3: Arms

Workout #4: Back

Workout #5: Shoulders/Abs

Note: 

You can do cardio as often as you want but I don’t suggest doing cardio on Leg day.

You can combine Shoulders and ABS with Arms or Back to make this a 4 day workout split.

Workout #1: Legs

Barbell squats or Dumbbell lunges: 8 sets (lower weight, higher reps)- only 60 second break between sets.

Leg Extensions: 3 sets, moderate weight, 10-15 reps

Leg Curls: 3 sets, moderate weight, 10-15 reps

Workout #2: Chest

Barbell or Dumbbell Bench Press (partials)

A partial is not completing a full rep. The idea is to bring the bar down to your chest and only move it about 6 inches above your chest and back down. Keeps all tension on chest.

Base it off of my workout: 135 x 15, 155 x 12, 185 x 10, 205 x 6, 225 x 3, 185 x 8, 135 x 15

Pec Deck/Cable Crossovers/Machine Flies/Dumbbell flies: 3 sets of 15

 Workout #3: Arms

Cross Body Hammer Curls: 3 sets of 10.  Keep your elbows tucked to your side. Now lift the dumbbell and imagine trying to hit your opposite boob.

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Preacher Curls/Machine Preacher Curls: 3 sets of 10

Wide Grip Barbell curls: Grab the barbell wider than you normally would. Do a curl.  3 sets of 10.

Dips: You can either do dips on a machine or on a bench. If you need additional weight, have your friend press on your shoulders. 4 sets

Triceps Rope Extensions: 4 sets of 10 reps. Keep elbows tucked to your side and bring down.

Skull crushers/Cable skull crushers: 4 sets of 10.

Workout #4: Back

Lat Pull downs: 5 sets of 8-12 reps.

Bent-over dumbbell rows: 3 sets of 10

Seated Cable Rows: 5 sets of 8-12 reps

Workout #5: Shoulders/Traps/Abs

Dumbbell Lateral Raises: 3 sets of 10-15

Dumbbell Frontal Raises: 3 sets of 10-15

Shoulder Press/Machine Press/Military Press: 5 sets of 10

Dumbbell or Barbell Shrugs: 6 sets of 15

Lumberjacks:  60 second sets with medicine ball, 3 sets.

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Chest Workout- Building up a Lagging Chest

Question: I’m strong as an ox when it comes to bench press but I’m lacking quality muscle in the chest area, what can I do?

Too often I find people who think that a strong bench press correlates with large chest muscles. Sometimes this is true, but a lot of times it is not. When you bench press, you are utilizing your core, shoulders, triceps, back, and chest to complete the movement. Depending on form, this could mean bouncing the bar off their chest, and almost missing the entire chest part of the exercise. Throw in someone who picks up their butt off the bench and you got an exercise that works almost zero chest.

If you want bigger muscles, it doesn’t always equate to bigger gains in the bench press. For instance, when I lift for strength, I like to arch my back, make sure that I’m on my tip toes to try to lift the weight easier through the motion. When I’m lifting for size, I want my back to be completes flat, feet completely flat, and focus on the chest part of the movement.

If you are someone who sees yourself using your shoulders, triceps, back, etc more in your movement, I’d try a 6 week workout of this:

Flat Bench Partial Press: The idea behind this exercise is to focus 100% on the pecs. The idea is to bring the bar down to your chest, and push until you feel your triceps and shoulders take over and immediately go back down to the chest. This will keep constant tension on the pecs (which will encourage them to grow). I use much lighter weight when doing this exercise because you will get tired faster because your chest does 100% of the work. I take no more than a minute break between these sets.
  • I do 6 sets after warming up: 135 x 20, 155 x 15, 185 x 10, 205 x 6, 185 x 10, 135 x 20.
Machine Pec Deck: The idea behind this exercise is to do lighter weight and circulate as much blood flow to the pecs. I try to do 15-20 reps, and focus on not reaching back too far and to keep the chest tense. No more than a minute rest between sets.
  • I do 4 sets: 120 x 15, 120 x 15, 120 x 15, 120 x 15.

I do this workout about every 4-6 months for about 6 weeks. Then I go back to traditional bench press and inclined dumbbell bench press. You should notice more chest thickness after completing a 6 week cycle of this workout.

Need additional workout or diet advice? Email me: nutritionandpersonaltraining@yahoo.com

Also check out our website: www.teamnutritiontrain.com 

Lift Heavy My Friends,
Dustin Holston
Certified Personal Trainer/Sports Nutritionist

#TeamNutritionTrain Boulder Shoulders and Traps Workout (The Goat Head Workout)

The guys and gals from Team Nutrition Train have been working on a new routine to help build those snow-capped peaks on your shoulders and mountains as traps!

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I like to refer to the region of the deltoids through trapezius muscles as a goat head. This region is extremely important in both bodybuilding and in powerlifting. There is a ton of power and aesthetically pleasing muscles in this area. This is the area we will be concentrating with in this workout.

Team Nutrition Train Goat Head Workout

Barbell Shoulder Press (Seated)“Great for all three heads of delts, traps, and some triceps…”

4 Sets- 12, 10, 8, 8… If you can’t finish your set, make your spotter help you do assisted reps to finish the rep range. Increase weight after each set until you get to the last two sets.

Lying One Arm Lateral Raise- “Great for the medial deltoids” 

3 Sets- 12, 10, 8… Use light weight and make sure you squeeze the muscle.

Dumbbell Frontal Raises- “Great for your anterior deltoids”
3 Sets- 12, 10, 8… Use light weight and make sure you squeeze the muscle.

Barbell or Dumbbell Upright Rows- Great for posterior deltoids and traps”

3 Sets- 12, 10, 8… Use light weight and make sure you don’t swing. Controlled and slow.

Dumbbell Shrugs- “Turn those traps into mountains”

6 sets- 15 reps per set… Try to raise your traps to your ears.

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"So far, so good..."

Complete this workout only once per week. Make sure to supplement your body post workout with the post workout stack! Try this workout for 6-8 weeks and see how your progress goes. You should try to increase the weight each week.

Questions? Comments? Concerns? Email: nutritionandpersonaltraining@yahoo.com

Lift Heavy My Friends,

Dustin Holston
Sports Nutritionist/Personal Trainer
www.teamnutritiontrain.com