1. When you first started to lift, what was your main goal in mind?
A-My first goal was to be a better athlete and to watch my body change.
My father was always a big muscular guy and I wanted to look like him.
2. When you think of the "right way" to do any exercise, what's the
first couple of things that go through your mind?
A-First is do I have enough weight to properly stimulate muscle growth.
And is it to heavy to keep proper form and stay strict in the movement so
that it is stimulating growth in the muscle area I’m working and not
surrounding areas due to improper form.
3. In your articles you stress more reps, not more weight, why is this?
A-Weight is relevant to the person lifting, I can do incline press with
315 0n the smith for 10 reps, is that heavy to you? To me it is a good
training weight that I can maintain good form with. For Ronny Colman that may
just be a warm up weight. So lift as heavy as you can but do enough reps to
stimulate growth.
4. Is there a certain amount of weight that is safe?
A-There is always potential for injury in any sport, but if you use a
weight that you can get 10-12 good hard reps with the chance of injury will be
minimal.
5. What would you say that the best exercise to increase calf muscle
size is? Reps and sets?
A-Seated calve raises have always worked well for me. At one time I
felt my calves needed extra work so I did calves every training day (av. 4xs
week). I do calves 1-2xs a week now and always use a weight that around 15-20
are very hard to get.
6. How about the hamstrings? Reps and sets?
A-I do 3x15 of lying leg curls on leg day. (2xs every 10 days av.).
7. For the rest of the leg; quads? Reps and sets?
A-I used to try to kill legs every workout and still recommend to
Anyone wanting big legs to squat deep, leg press deep and heavy, walking
Lunges and hack or front squats. 4 sets of 15-20 reps.
8. What about the abs? Crunches, sit-ups, leg raises, medicine ball
twists?
A- Abs are a muscle therefore I train them as such. I do exercises that
require weight like ab machines or rope crunches. I also love hanging leg
raises for 3 sets of 15-20 reps.
9. When you were training for the contests (Mr. Olympia, and Mr. USA)
what was your normal workout routine like? Running? Biking? Aerobic
exercise?
A-I never entered Mr. Olympia but for Nationals, USA and Mr. America,
when I started my pre contest time it became my lifestyle. I did an hour of
cardio first thing in the morning, then ate oatmeal and egg whites and trained
at the gym ate again, ran 3 miles, ate again, tanned, ate again and rode
the bike for ½ to 1 hour before bed.
10. How important would you say stretching is to a workout?
A-Stretching can aid in the development of muscle combined with weight
training and a proper diet. I believe it can also help in avoiding injuries
if done before working out.
11. What does your diet consist of, and how does it affect the results
of weight lifting?
A-Diet is at least half the battle. I always try to keep my protein
high and carbs to a degree relatively low. I am always thinking about the
protein because that is where muscle growth comes from.
12. In season, what's your calories, carbs, protein for optimal
performance? Off season?
A-When I competed I ave 1800-2200 calories a day with around 400grms of
protein and the same or less of carbs. The rest in the form of fat that
occur naturally in foods. Now, to look good be muscular and stay
strong I Eat around 3000 calories a day 200-300 grams of protein and the rest in
carbs and fats.
13. What would be the best advice to stay injury free during a lifting
session?
A- Use common sense, always have a spotter for heavy sets, keep reps
between 8-20 and don’t break form.
14. What do you think about Creatine? What about other supplements?
A-Supplements are just that, they supplement or add to a healthy diet,
proper training and adequate rest. I use creatine, NO2 and protein
powders but not as a magic pill, but as a addition to my program. Not all
supplements work the same for all people. You must find what (if any)
works best for you.
15. Do you prefer free weights, or machines? I know that not all
exercises can be used with a machine, but with the ones that can, which do you
think is that best for getting maximum results?
A-Free weights will always be king in my book, the basic exercises will
always work the best. Machines are able to help isolate certain muscles
effectively and I always use a combination of the two.
