Bodybuilding, Figure, Bikini & Xtreme Fit Championships

Hoyt Sherman Place, Des Moines, IA

5/12/12

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The main goals of an effective pre-workout are increasing blood flow, reduce fatigue, increased energy and mental focus.  In the video below, Ryan Irwin demonstrates what he does for his pre-workout formula.

Again, don’t neglect your recovery supplements (as most do) since they are more important than a performance aid, but if you have this covered, give a pre-workout a test for your next training session.

As Mike Beiter explains in the video below, by strengthening the lats you will increase your bench press and other pressing exercises.  The lying cable pullovers are a unique and effective way to train this muscle which is has a great carry over affect to the bench press.  Not only that, it is a great exercise to isolate the lats which can trigger muscle growth and that coveted “V-taper”.

Throw this in on either your bench press or your back training session for an effective accessory exercise.

For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!

“Like” us on Facebook here

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009

As we’ve discussed before, you want carbohydrates and protein immediately post workout.  In the video below, Ryan Irwin demonstrates a variation to the typical recovery shake and shares his post training power cereal goodness recipe.

Important to note that this or any recovery shake/meal should be injested within 30 minutes after training to optimize uptake.  As I mention in the video, I will alternate items such as creatine, beta alanine, DAA and other supplements as well as amounts of macro nutrients but the base of carbs and protein is always there.

For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!

“Like” us on Facebook here

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

Ideally you want a warm up that gets the tissue activated and ready to fire, blood flowing and limber.  What you don’t want is to exhaust yourself during the warm up or do anything that is proven to reduce performance (such as stretching a cold muscle).

In the video below, Mike Beiter demonstrates a warm up sequence for the lower body.  This is done prior to touching any weights and is repeated if there are still areas of tightness.  Once lifting has begun, we start out with an empty bar with the goal of being able to have a full range of motion prior to adding weight.

Similar to the shoulder warm up you can view here, do this prior to any lower body work.  If you have areas of extreme tightness or are wanting increased mobility, this sequence can be performed daily.

It's always good to have a reliable training partner on leg day!

For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!

“Like” us on Facebook here

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

In the video below, Mike Beiter demonstrates the cable pull through, which is a great exercise to strengthen this area, not too mention a great shaping exercise for the glutes.

Put this exercise in your program during your next leg or back session.

Next time you want to kick up your fat loss and performance up a notch, begin incorporating this in your cardio routine.

For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!

“Like” us on Facebook here

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

High Intensity Interval Training (HIIT for short) has been shown in many research studies to be an effective way to not only reduce bodyfat but also increase muscle.  As Mike Beiter explains in the video below, by doing short bursts of effort, one can maximize their fat loss and also improve their power, hormones and stamina.

Key points is that this should not be done too frequently throughout the week as your body needs to recover properly. Also, those doing a very low carb (keto) diet would likely break more muscle down in this sort of training and usually miss out of the benefits of HIIT.

Next time you want to kick up your fat loss and performance up a notch, begin incorporating this in your cardio routine.

For more information on this or other supplements, nutrition coaching or personal training, email mike@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!

“Like” us on Facebook here

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

However after a good showing at the 2012 Arnold by placing 3rd, I have reassessed my goals and have decided to continue to compete in powerlifting for another solid year, then go back to the pro natural bodybuilding stage in 2013.  Then next contest I am planning on is the USAPL Raw Nationals, held at TX in August.  This is the qualifier for the Team USA, which competes in the IPF World Raw Championships, held in Sweden this year.

Top 3 in 74K weight class at NAPF Raw Challenge

My love and passion for natural bodybuilding is unchanged, and am prepping to put on the NANBF Nutri-Sport Natural Iowa on May 12 this year.  But I want to see how far I can go with powerlifting in the next year, with continuing to increase in strength without dieting down for a pre contest prep.

As usual, my training will still have a bodybuilding “flavor” but will continue to focus on improving my strength.  Currently I am going to do the Smolov squat program, which is a very intense squat training cycle, and has been shown to increase one’s squats significantly.  This is the lift out of the squat, bench press and deadlift I have the most area for improvement.  I will continue to send updates on my training log.

My immediate focus is to help my training partner, Mike Beiter and members of Team FPT to prepare for the next meet, which is the NASA State Championships in Des Moines on April 21st.

Goals are critical for motivation and to have check points to access progress.

For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!

“Like” us on Facebook here

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225

My goal was to total 1200 lbs in the three lifts (squat, bench press, deadlift) and improve my showing from 2011.  I am pleased to say that I accomplished both! I competed in the 163lb (74 kilo) weight class.

After last year, I learned to do a better job with managing my weight.  The NAPF and USAPL has two hour weigh-ins, which means you weigh-in two hours prior to lifting.  This means that you need to be at your competitive weight class and have enough energy to compete.  I also needed to improve my squat and bench press, which I only hit my openers on last year.

I am pleased to say all these happened.  After I competed in the IFPA Pro International last Sept, I stayed leaner and managed my bodyweight by doing intervals and managing my nutrient timing.  For squats, I improved my range of motion through yoga and regular stretching sessions.  I also went to a high bar placement to allow for a deeper squat.  For bench press I incorporated good assistance work through wide DB presses, weighted dips and barbell rows.

My squats went well, as I got a 13lb PR (Personal Record).  The 2nd attempt got “red lighted” so I had to get it on the 3rd attempt, which as the video shows was a maximum effort!  Bench went well and I got my 2nd attempt for an easy 303 (which was an 8lb full meet PR).  I then jumped up and went for 314 (I’ve got 315 in the gym before).  Lastly, deadlift I hit 534 on my 2nd and jumped up to 551 for my 3rd, which while left the ground, wasn’t going up that day.  It wasn’t until I had my 3rd deadlift ahead of me that I realized I was going for 3rd/2nd!  My deadlift pulled me ahead, which getting the last lift might have vaulted me to second place.  I ended up earning a 3rd place finish with a total of 1,201lbs.

I would like to thank my wife, Mandee Irwin for her unfailing support in all I do and for my training partners Cody Nour and Mike Beiter who keep pushing me to get better.  Thanks to my sponsors Scivation for the supplements, Hands on Sports Therapy, True Life Chiropratic and Jill Olson for helping me perform my best by helping me stay healthy and injury-free.  Also to 22nd Street Barbell, Nutri-Sport and Team FPT for their support and encouragement!

Below is a video of my meet, you can follow my training log here and stay tuned for my next goals!

EVERYDAY

-Ryan

For more information on this or other supplements, nutrition coaching or personal training, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations, where you want to go for results and not a sales pitch!

“Like” us on Facebook here

Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141

Nutri-Sport Altoona
1003 8th St SW, STE K in Altoona (next to Hairy’s Day Spa)
Altoona, IA 50009
515.266.2225