TEAM GEN-TEC

THE REAL DEAL

MR WORLD

NICK JONES

GEN-TEC FOUNDER

NICK JONES

Nathan Wallace

NATURAL BODYBUILDING SENSATION

VICTOR DIMETRIEV

2 X IFBB MR AUSTRALIA

KYM JOHNSON

THE TECHNICIAN

Joel Ramintas

GEN-TEC

ANGELA TSIOUGOS

FIGURE CHAMPION & SPORTSMODEL CHA

SUE METCALF

Champion Strongwoman

NATHAN WALLACE - TR3

Training

For great training tips, head to Jamcore.

 

My training philosophy is all about QUALITY

I believe in 100% mental focus on the job at hand (just like a martial arts expert, budhist monk or  yogi).

Focus should be placed on feeling every working muscle fibre on every rep of every set.

Body building training is truly a lifelong endeavour which can be improved upon every day.

Attitude and mental focus whilst in the gym may be the most important part of training.  However, there are some major principles to adhere to.  


EXERCISE TECHNIQUE
Always use correct form and full range of motion.  Never sacrifice your form to lift a heavier weight.  This may result in injury which could stop your progress altogether.

OVERLOAD PRINCIPLE
You must constantly increase the load on your muscles to stimulate a growth response.  This can be done by simply raising the working weight or volume. 

REP TEMPO
Always lower the working weight slowly – this is called the eccentric contraction.  Don't bounce at the bottom.  Pause briefly and drive the weight up with the maximum control.

VARIATION
This is not only the”spice of life” but the spice of your body building training.

  1. Vary your excercises every 4-6 weeks

     

  2. Vary your rep tempo every 4-6 weeks ie during a strength/power phase you may contract and hold the top position for one second.  Lower the weight (eccentric contraction) for two seconds.  Pause briefly at the stretched or bottom position and drive the weight up for one second.

    During giant sets you may lower the weight for 4 seconds and  squeeze the weight up for two seconds with no pause at the top or bottom positions.  Rep tempo variation is rarely used but it can be a great way to blast through training plateaus.

     

  3. Vary your training volume

    My strength phase is just two exercises (compound if possible) per body part for just three working sets of each.  My hypertrophy phase is 3-4 exercises/body part with 3-4 sets each.

 

WARM UP

Always warm up – specifically the muscles you're about to train.

I use activation techniques from strength coaches Mark Verstaigen and Jamo Nezzar pre-workout.  You can see and learn the routine on my DVD 'Natural Reinvention' – or just perform some light sets of the exercises you will perform for that workout.  Do not static stretch until AFTER you workout or on rest days.  It may cause the muscles to actually be weaker for 30 minutes following.

I personally do four week training blocks starting with

Phase 1:  week 1-4 giant sets
Phase 2:  5-8 strength plus hypertrophy
Phase 3:  9-12 hypertrophy #1(pyramiding) reps 12 10 8 6
Phase 4:  13-16 hypertrophy #2 (pyramiding reps 15 12 10 8

My  training split does vary.   However, most of the time it is as follows:

Day 1               Shoulders.  Triceps
Day 2               Hamstrings.  Back
Day 3               Rest
Day 4               Chest.  Biceps
Day 5               Rest
Day 6               Calves.  Quads
Day 7               Rest

Even though  I have a structured plan, my training is still very instinctive.  I really believe you must listen to your body.  If I become tired or run down and not recovering well, I will take off an extra day off. 
I normally take 7 complete days off after 16 week training block.

I have always read a lot with regard to training principles and encourage you to do the same.  Some of my favourite authors for training books are:

Dorian Yates
Charles Poliquin
Mark Verstaigen
Fred Hatfield

Always read and learn more about and experiment with your training so that you can improve and enjoy the bodybuilding virtues.

Train hard and smart!
Create 'your' perfect sculpture!