A personal trainer will make sure you achieve the goals you have set out within your workout schedule, whether that is to lose weight, gain muscle tone, improve your cardiovascular system or rehabilitate after an injury. Good personal trainers will be encouraging and will motivate you as you exercise. They will prepare a progressive training plan that is specifically designed for you and it helps you reach your goals.

Benefits are endless when it comes to working out with a personal trainer. You will get the best from every session making it a quicker and more efficient way of training. Workouts will be varied and fun, meaning you will get more than just physical benefits from your training sessions. You will not only feel healthier and fitter, but you will gain a more positive mind and soul.

So how do you go about finding a personal trainer? Health and fitness clubs are good places to start as they have many personal trainers on their books and finding out their experience and qualifications is easy. For a personal trainer Colchester and numerous other towns and cities have professional health clubs offering free sessions with a personal trainer for you to try out.

It is important to find a properly qualified trainer. Look for someone who is a level 3 fitness professional who specialises in the area that you’re most interested in, such as weight loss or injury rehabilitation. It is important they have experience in the area which you most want to improve. For a qualified and experienced personal trainer Cheltenham is one of the many spa towns to offer these professionals.

Individuals or companies offer discount training sessions, or occasionally even free sessions. Make sure you take advantage of these deals as personal training doesn’t come cheaply and the intention is to improve your mind and body without emptying your pockets. For reductions with a personal trainer Glasgow and plenty of other towns offer all kinds of deals.

It is good to look into your trainer’s references and previous feedback from their other clients. Some health clubs show rankings of their personal trainers for your information. Examining someone’s credentials is worthwhile, especially if you are going to be relying on them to train you. You want to know that the best person is doing the best job for you in order for you to achieve your goals.

Before committing to a long term training programme it is advisable to have a taster session first. This will allow you to judge whether you are happy with the advice and exercises you are given, if you feel you have been listened to and your goals understood and whether or not you like them. It is always good to keep in mind that personal training should not only be effective and efficient, but it should also be fun!

This is my write up of a training/supplement program I was on. The total program lasted 9 weeks and in that time I actually gained 20 lbs! I went from 174 to 194, now I have in the past weighed 188 and some of this was regained muscle, but on top of that I put on a fresh new 6 pounds.

Ok, some background on how I thought up this program, as you may already know, suggested programs for hardgainers are short and infrequent. I got to thinking that “what if you trained even shorter workouts and did them more often?” I was on a busy schedule and still wanted to train so I decided to try this to see how it worked.

I knew pre exhaust workouts were a very effective method, but in the past I had only done it here and there for one or another body part and I had never done it for every muscle group for weeks at a time. Below is the routine I used, most workouts lasted 5 minutes or less.

Workout 1 (Chest)

Dumbbell Fly

With no rest do Bench Press

Workout 2 (Back)

Dumbbell Pullover

With no rest do Row

Workout 3 (Shoulders)

Lateral Raise

With no rest do Press Behind Neck

Workout 4 (Legs)

Leg Curl

Leg Extension

With no rest do Barbell Squat

Workout 5 (Arms)

1 Rep Chin (Go very slow, 30 seconds up and 30 seconds down)

With no rest do Standing Barbell Curl

1 Rep Dip (Go very slow, 30 seconds down and 30 seconds up)

With no rest do Tricep Exertions

I did do a warm up of a lighter set of the compound exercise then I did just one hard work set as listed above. I tired to add weight to the exercises each and every workout and I stayed in the 6 to 9 rep range, except on the chin and dip, which is done for a painfully slow 1 rep.

The first 2 weeks I worked out Monday through Friday and took the weekends off, each muscle group was being hit once a week, but the soreness from the last workout was interfering with the next workout and I switched to training every other day. After 3 weeks I gained 11 pounds and then the gains seemed to slow down.

Starting week 4 I began taking an Andro Shock supplement and my gains started up again, I gained another 9 pounds over the next 6 weeks!

On diet I followed a zone type plan (40% Carbs, 30% protein and 30% fat) and I ate up to 7 to 8 times a day.

This program is very different then any you will see in the glossy muscle magazines but it sure does work, and if any one is feeling he can’t train because he “doesn’t have the time”, I’m sure you can squeeze in 5 mins every other day to make some great gains!

About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com.

He said that his “good” arm measure 21 inches and his “bad” arm – his left, which he had recent surgery on – is 21 inches. Not too bad for a guy who stands at 5’4″. On a video on MD.com, Priest commented that the 202 is all about conditioning and that he had won shows in the past at 199 and 198 pounds.

He also called himself a “rebel” and a “loose cannon,” as well as a “guy who speaks his mind.” That is the Priest that bodybuilding fans have come to love and they wouldn’t have it any other way.

“With Infinite Labs an MD behind me, you’re  going to see on hell of a comeback,” Priest commented on the video clip.

Priest, when in condition, is one of the most impressive bodybuilders on the circuit. Because of his short stature, he appears huge and should be the widest person on stage in the 202. The mass that he possesses is amazing and he also has a small waist to give him a great look.

You can view the long layoff in two ways: that it will be too long for him to get back into the swing of things or that his body is well rested from not having to go through the dieting process for what is going to be eight years. Figure on a little bit of each being reality and Priest may need a few contests to reach his full potential once again.

Here’s a vote of confidence that by the third time out, Priest, 38, will dominate the 202 class. Hopefully he competes in a show or two as a warm-up and qualify for the Olympia, where he may just have enough to dethrone English and take his place at the top.

LEE PRIEST CONTEST HISTORY:

2006 PDI Night of Champions Britain, 8th

2006 PDI Night of Champions, 9th

2006 IFBB Grand Prix Australia, 2nd

2006 IFBB Arnold Classic, 6th

2006 IFBB Ironman Pro, 1st

2005 IFBB Iron Man Pro Invitational, 2nd

2005 IFBB Arnold Classic, 4th

2005 IFBB Grand Prix Australia, 7th

2004 IFBB San Francisco Pro Invitational, 2nd

2004 IFBB Ironman Pro, 2nd

2003 IFBB Mr. Olympia, 15th

• 2002 Mr. Olympia – 6th
• 2002 San Francisco Pro Invitational – 1st
• 2002 SAN FRANCISCO GRAND PRIX – 1st
• 2002 IFBB Arnold Classic – 4th
• 2002 IRONMAN PRO INVITATIONAL – 2nd
• 2001 Ironman 7th, after bad virus

• 2000 Mr. Olympia 6th Place
• 2000 Night of Champions 5th Place Night of Fixes
• 1999 Ironman 6th Place
• 1999 Mr. Olympia – IFBB, 9th
• 1999 Ironman Pro Invitational – IFBB, 6th
• 1998 Olympia – IFBB, 7th
• 1997 San Jose Pro Invitational – IFBB, 4th
• 1997 Olympia – IFBB, 6th
• 1997 Ironman Pro Invitational – IFBB, 2nd
• 1997 Grand Prix Spain – IFBB, 3rd
• 1997 Grand Prix Russia – IFBB, 9th
• 1997 Grand Prix Hungary – IFBB, 3rd
• 1997 Grand Prix Germany – IFBB, 3rd
• 1997 Grand Prix Finland – IFBB, 9th
• 1997 Grand Prix England – IFBB, 6th
• 1997 Grand Prix Czech Republic – IFBB, 5th
• 1997 Arnold Classic – IFBB, 7th
• 1996 San Jose Pro Invitational – IFBB, 6th
• 1996 Ironman Pro Invitational – IFBB, 4th
• 1995 South Beach Pro Invitational – IFBB, 4th
• 1995 Ironman Pro Invitational – IFBB, 3rd
• 1995 Florida Pro Invitational – IFBB, 4th
• 1995 Arnold Classic – IFBB, 9th
• 1994 San Jose Pro Invitational – IFBB, 7th

• 1994 Night of Champions – IFBB, 12th
• 1994 Ironman Pro Invitational – IFBB, 4th
• 1994 Arnold Classic – IFBB, 7th
• 1993 Niagara Falls Pro Invitational – IFBB, 9th
• 1990 World Amateur Championships – IFBB, LightWeight,4th
• 1990 World Amateur Championships – IFBB, 4th
• 1990 Mr Australia – IFBB, Overall Winner
• 1989 Mr Australia – IFBB, Overall Winner

The visit and time spent with Robby had a massive influence on many areas of my life, we have since become great friends that communicate regularly. Robby instilled in me a better balance of all things in my life. I work too much and spread myself too thin- Robby noted this and constantly prompted, “Look after Ian.” I have since been calmer and more in control of business and my health.

I picked up so much from the man that I feel I look better in general, not just in a bodybuilding sense but in brightness about myself. I have always been a ‘health nut’ — I eat well and all that goes with it- but my work life was out of balance. I feel in balance now- in many areas of my life. Therefore my body shows an improvement as I am not right on the wire of overtraining/overwork.

So guys take note—life has to be in balance. Enjoy this new program and look after YOU.

After two old school programmes with growth weeks between them my plan – as of time of writing this – it is six weeks till my guest pose. With that in mind I have set a planned workout program for the duration. The workouts are based on Robby’s heavy week, light week programme that he follows now. With there being a heavy-light balance here, I feel this close to the show that I can run out six weeks, as the light weeks will afford a little recovery from the heavy work.

I also want to work this programme as I have been using many of the techniques that I absorbed from Robby. Mainly style of exercise and concentration- also body positioning for the most stimulus to the target muscles and they have worked wonders. How much further can I go?

Robby is over visiting in 5 weeks time and our programmes will just fall right together when we spend a week training together prior to the Yorkshire guest spot, so I want to work the work the program even more prior to his visit. Being part of and being an ongoing part of Robby’s master plan– is a learning experience you could use for life.

I have 28 years experience in this game, Robby some 45 or more. The wealth of knowledge he has is unreal- I felt like I was starting all over again– now I am on another level. This is fantastic for me, my clients and my business- not to mention my lifestyle. For more info on Robby’s master plan or being a part of Robby’s online advice go to www.RobbyRobinson.net

Inspiration

As you can gather I have a great deal of respect and admiration for Robby. At 63 he just blows my mind, he has everything right. My goal is to be as good as I can be as I age. I am 43 now and my immediate goal is to be better than I have ever been at the guest spot- then set a new target on a healthy body and mind as the years tick by. I have no intention of slowing down any time soon. It’s funny, as you age you will look at someone older and better for a lofty level to attain. It’s hard when you are young to comprehend just how awesome it is to hold back and even regress somewhat the ageing process.

In the Rocky Balboa movie Mason Dixon comes over to Rocky after the fight and says “You are one crazy old man.” Rocky replies “You’ll get there.”  It comes to us all if you are lucky enough. So look after yourself now.

The Programme

This programme is based on the exercises I worked on with Robby, the movements he uses now and some that he did in the past. One thing here- you must get the new Master Class DVD. The DVD will be the most informative you will ever buy, trust me. You will love it, it’s available in May. It covers every little nuance, technique and angle in great detail.

I have structured this programme for me– based on techniques, inspiration and knowledge I have soaked up from Robby. To tailor a routine to your needs study everything Robby produces, or join his Natural Anabolic Pack Programme on his site. Here he will help you structure a programme and eating plan for your goals.

Now, let’s get down to work.

Day One

Chest & Back

Started this morning, Week one of 6- Heavy week.

Incline Barbell Press

3 sets- after warm ups.

Set one 12 reps- Set two 8-10 reps- Set three 6-8 reps- adding weight each set, 10lbs or so.

Each rep is controlled with a slight pause at the top and bottom. Hold the stretch, tense and squeeze the contraction.

Robby calls these pause reps

Flat Dumbbell Press

Again 3 sets here and paused reps. I made a concentrated effort to tense the pecs as hard as I could on each rep and not drop out of the contraction

12 reps- 8-10 reps- 6-8 reps- adding weight each set.

Flat Flyes

These again- for 3 sets, a deep stretch and a nice arc up, but stopping just off the top to keep tension on the pecs.

I squeezed here also 12- 8-10- 6-8- Again adding the weight up.

Chins

Are the first back exercise.

Again paused reps. I have been using weight over the last few weeks but back to no weight again.

I paused in the stretch and really felt the lats open up and paused in the contraction at the top, as in doing a back bicep pose.

3 sets, I got 15- 12- 10. I will aim at the reps going up over the coming weeks.

T Bar Rows

A Robby favourite, an awesome movement for width and thickness.

I did a warm up set then worked on the now base of 3 adding weight sets. 2 plate-for 12, 3 plate-for 8, 3.5 plate-for 6. To give you a pointer on this, I kept a tight arch in my back and did not pause on this- but I did do them slow and controlled and tensed the lat’s hard at the contraction.

Low Pulley Rows

This exercise is coved in great detail in the Master Class DVD- This was a completely new technique to me and a real killer for the whole back. I have done low rows this way since last September. I have to say I have always had a good back but this year it has improved even more.

My style of training, like I said earlier, is much more focused on the muscle and I have a much better quality to the muscle now.

3 sets here 12- 8-10 and 6-8 adding the weight up.

I finish this day’s training with some ab work.

Day Two

Shoulders & Arms

Seated Dumbbell Press

After warm ups this is the first movement of the day.

I will use a bench set at around 85 degrees —I will keep a perfect posture on this and work throughout a good range of motion.

Again here I will use the pause rep system.

A pause in the stretched position- keeping tight and a pause in the contracted position, squeezing the delts like hell.

Adding weight each set- 12 – 8-10 and 6-8 slow controlled reps.

Seated Lat Raise

Sitting on the end of an exercise bench with a tight arch in my back I will lean slightly forward a few degrees.

Chest high, shoulders in perfect alignment.

This is the position set up that Robby was a stickler about.

Correct body positioning first and foremost.

From this set up I will raise the dumbbells from my hamstrings and raise out directly to the sides. As I raise I will tip the thumbs down slightly at the top position and hold for a second.

These are done super strict, absolutely no body swing at all. All delts and concentrating hard for 3 sets, 12- 10- 8 adding the weight up each set.

Bent Over Lat Raise

These are performed standing and bending over at the waist.

Body position set correct.

Again they are a super strict movement with arms slightly bent with a slow, controlled raise the dumbbells in line with the shoulders- as if you are doing a flat bench flye.

3 sets here of 12- 10 and 8 reps adding weight each time.

Barbell Curls

These I will do so many reps in a normal smooth style and pause rep them as the set goes on. Setting my body structure right again before pushing the reps on.

The speed is smooth with a definite contraction. To make myself think of the pause and contraction I count the reps to myself. This is what Robby does to alter the timing of a contraction so he doesn’t rush the reps. He count’s out under his breath.

“That’s one of them”. “That’s two of them” and so on—this keeps the speed smooth and steady.

3 sets adding 10lbs or so on each set—12—10—8.

Concentration Curls

I have not done these since I filmed my old school DVD but I do like them and am looking forward to working them hard.

This again is an exercise that has to be done just right.

Working one arm at a time with a moderate dumbbell.

Think of the angles always when you are doing the movement.

I will tense the muscle as hard as I can at the top and let the contraction release slowly back to stretch position.

Back to back sets- one arm 12 reps- other arm 12.

More weight- 8-10 reps each arm

Weight up again- 6-8 each arm.

Overhead Triceps Extension

I can remember seeing an article years ago in Muscle Builder. The forerunner to Muscle and Fitness, the article was covering a shoulder and arm workout performed by Robby and Denny Cable.

The movement of choice for these two awesome athletes for the mass for the triceps was the overhead extension.

The pictures and text jumped from the page—fantastic black and white shots in the old Gold’s gym—I have never forgot it.

Sitting upright with their backs against a preacher bench.

They had an EZ bar and performed them stretching low in control behind the neck, just bending from the elbow joint. They then pressed up using only the triceps with the upper arms staying close to the head.

The movement was squeezed up and contracted hard.

Robby was, even then a stickler for style of a movement and constantly prompted his training buddy to keep the movement strict.

He also explained that this movement works the hanging belly of the triceps, giving size to the arm in a double bicep pose.

Pushdowns

Good old pushdowns, I have not done in a while so I am looking forward to being sore with these two triceps exercises.

I used to really power them, now I do them slow and controlled, full range and squeeze like hell.

Here again 3 sets adding weight for 12- 8-10 and 6-8 reps.

On this day’s training I will wrap up with some hanging leg raises and crunches for 3 supersets.

Day Three

When I trained with Robby I was amazed not only at the strictness of style that he had and has– but also how strong he is.

I remember doing legs with him and we were on a light week and doing 10 plates a side on the leg press!!

He was doing this very easy- working it but very much in control.

The rep speed was flawless and the depth of the rep-perfect- he also squeezes hard at the top of the movement.

On a heavy week he works with 1200lbs, this is at 63 and not little half reps but full and deep ones.

With this in mind I am going to start my leg programme with this movement

3 sets here for 20- 15 and 10-12 reps.

As it’s a heavy week I will then move to Squats- the whole leg musculature will now be pre fatigued.

After one warm up set I will add weight to the bar for 12 reps- add up for a set of 10 and add up for a set of 6.

I will perform these deep and controlled with my body in perfect alignment.

Next up are Leg Extensions- these I pause rep contracting hard at the top and pausing on the stretch without letting the weight stack touch.

These I will combo with Leg Curls, again same rep style and quality.

To finish leg day I will do 3 sets of Seated Calve Raises.

These I do for 10 reps. Robby really got some range out of me when I did them with him. 3 sets of 10 reps.

This workout finishes Week One- heavy week.

Light Week

Robby’s goal in this week is to give the muscle you are working something different- a new feel- to pump as much blood into there as possible.

There is no set structure as such to the exercises in this week.

He does know what he is going to do before he enters the gym but there are so many variations he uses in this week of workouts.

One such structure is on the DVD and in the Robby article on this site.

Another may be that he super sets or giant sets everything.

Again the goal is to attack the muscle and flush the hell out of it.

One chest workout he did recently consisted of Incline Dumbell Press and Incline Cable Flyes supersetted for 3 sets.

A leg workout may consist of Lunges, Sissy Squats, Leg Extensions and Leg Curls. In a nutshell he works hard and fast and no workout covers more than 45mins– heavy and light weeks.

Arm and Shoulder work will incorporate more cable work- overhead rope extensions, one arm cable curls, rear delt cable work- you get the idea.

The light weeks give the muscle a different stimulus and work other aspects of the muscles- that are also responsible for size, condition and shape.

Living Clean

It’s no big news that I am a bit of a health nut. I eat clean all the time, stay in shape all year. I thought I was way up there on the scale of things. When I met Robby- I found another level to aspire to. His eating habits and supplementation programme are just awesome. The strategies I picked up from him have worked wonders for me this last year.

I’ve had better recovery- more fullness to the muscles- skin improvement (remember I am 43) in tightness and tone around the muscles. I am looking forward to standing on stage with my improved physique. I am sure others will also notice an improvement and I will be bombarded with emails, saying tell me what you have been doing!!

At the start of this article I mentioned age and taking care of yourself. If you are young with not a care in the world, I would still recommend that you seek the knowledge that can be sourced from the man or myself. The years tick by so fast- you only get one body, one chance to be your best, one chance to live the life of a bodybuilder, and a great one at that, so invest the time now.

Remember, look after YOU.

Ian Duckett- www.bodyindesign.co.uk

www.RobbyRobinson.net

Ian Duckett is the UK’s most formidable and sort after personal trainer and was training clients before Personal Training was in Vogue. He is a natural for life athlete and has been at the forefront of natural bodybuilding for 20 years, winning such titles as ‘Mr Natural Britain’ twice and the European title. He has also placed 4th in the World Championships on two occasions and recently won the World title, also the Pro Am – He is a reputed Powerlifter, winning 6 titles and placing 2nd in the British finals.

His passion for his work is immeasurable, this shows in the client base he has. He has been helping clients achieve the goals that they only dreamed of and has been tirelessly doing this for more than 20 years. Title winners and corporate professionals, as well as clients wanting to be the best they can be, fill Ian’s day. Ian has trained with the best and studies his standard of work constantly. ‘You should never stop learning’ is one of Ian’s mottos.

He often travels to the USA to improve and refine his art. Working recently with the great Robby Robinson–this again moved Ian forward. He is also a great believer in the power of the mind, knowing that this area is the key to unlocking potential from a client. He knows what buttons to press and how to bring out the best in the client. Ian is and has over the years been a leader in training principles and nutrition ideas, he is copied many times but never duplicated.

He is a sort after Guest Poser and seminar speaker, conducting seminars in gyms up and down the country and also in supplement outlets. Ian owned and ran one of the most successful gyms in the UK. Future Bodies Gym was a 10,000 sq ft home to many champions and successful clients alike. Future Bodies was sold in 2002, since then Ian has concentrated on his BodyInDesign Personal Training business, phone consultations business and maintaining his website and product sales. Ian is very goal orientated and has achieved each of the goals he set out to do, such as – Writing 4 books – Producing training DVD’s – Producing a subscription only magazine – A supplement company – Designing and producing training t-shirts – Producing motivational art work.

It is safe to say that Ian gets the most out of each day and he has that rare combination these days of knowledge and experience. Professional Background . Director of bodyindesign Ltd . Personal Trainer . Author . Illustrator . Contributing writer to other websites and magazines Significant Accomplishments . 1989 – Mr Natural Britain . 1995 – Mr Natural Britain . 1999 – Mr Natural Europe . 2005 – 2nd in the Natural Pro Am . 2005 – 4th in the Natural World Championships . 2006 – 2nd in the BAWLA Powerlifting British Championships. 2007 Pro Am winner–Guest Star at the NPA British–2007 World Championships winner. . Winner of more than 25 other regional bodybuilding titles Ian has had more Area and British title winners as clients than anybody else and has been doing this for at least 20 years.

Ian’s area of experience is in the training of figure girls, he has had winners and top placings in this class, both in British and International competitions, for many years. Ian has been a featured writer in Hardgainer magazine and has been featured in many books and publications over the years. Ian has published four books that were sold in major book stores and supplement companies in the UK. They still sell now on the internet through his website to all corners of the globe.

Ian has also produced two training video DVD’s that have achieved the same results as the books. TV Appearances . Calendar . Sky TV . Look North . Radio Leeds . BBC tv inside eye. Featured Articles . Hardgainer magazine . Featured model in Stuart McRobert’s ‘Build muscle, lose fat’ book in 2006 . Health and Strength magazine . Musclemag International- feature writer for 4 years . Bodypower . Bodybuilding Monthly . The Beef magazine . Yorkshire Post . Cyberpump.com . MrUniverse.com . Allsports . Maximuscle . Numerous other health and fitness publications over the last 20-25 years. Individual Athletes . Jenny Garside – 4 time Britain winner and 2nd in the World Championship ladies figure class 2005–Winner BNBF British 2007 –NPA British 2007 –Worlds 2007. . Claire Cotter – British Finals winner and 3rd in the World Championships 2006–2nd–NPA British 2007. . Karen Wriggles – Mike Williams Classic winner . Michelle Clift – UK winner and 3rd twice at the British Finals. . Debbie Scholefield – Yorkshire winner–3rd NPA British 2007. . Julie Ainsworth – Multi title winner . Lynn Beman – Title winner . Annie Davis – Yorkshire winner and British finalist . Frances Walton – Title winner . Andrew Barber – British Under 21 winner . Rob Gorry – Title winner . Ian Cooper – Multi title winner . Helen Everson – Title winner . Gayle Bellamy – British Under 52kg winner . Local TV stars . Phil Guy – Multi title winner .

And more than 60 other title winners and finalists over the last 20 years. Corporate Clients . Walkers Transport . Nick Marr . Dave Symon. Nutrition Companies who have supported Ian . Allsports International . Maximuscle . Udo’s Oil . Natural Nutrition Products . Organic Foods Currently Ian is supported by ‘AST Sports Science’ supplements, his clients are also. . Many more camps at Bodyindesign. . New vidoes on youtube. . 2-New books in 2009 .

Continue to help clients achieve their goals Ian has created a name for himself in the world of figure, bodybuilding and natural health. His passion and innovation have kept him at the top for years. He is truly a trainers’ trainer – in fact his nickname is The Guru. Need we say more? Areas for more info: Short and sharp book—True Grit book—bodyindesign web site—look for articles on this site and others featuring Ian.

Who I’d like to meet:
I have met most of my hero’s Robby– Arnold–Stallone–Labrada. I never got to meet the now passed away Arthur Jones. He was an awesome man that changed the industry I am in today.

Be sure to visit Ian’s website, www.bodyindesign.co.uk.

By Leigh Penman - 

As a natural bodybuilder, Layne Norton has recently expressed some very interesting theories when it comes to achieving a state of anabolism in the body without the use of drugs. He also has some unique approaches to training in order to stimulate maximum growth. Fortunately for us, he has just released a DVD – ‘Layne Norton Unleashed’ which covers these topics plus gives the viewer a unique opportunity to watch Layne working out in the gym.

Layne labels his training system Power Hypertrophy Adaptive Training and on this DVD he explains how it works and takes you through workouts based around this technique for both upper and lower body

Out of the gym, Layne discusses his views on nutrition and supplementation. It is in this area that Layne has some very interesting (and some would say controversial) theories. One of these theories revolves around meal frequency. In a recently published article, Layne challenged the bodybuilding standard of small frequent protein meals throughout the day as a way to maintain an anabolic state in the body. His research has revealed that consuming larger amounts of protein at 4-6 hour intervals may be a more effective way of triggering anabolism. Between these meals, a free-form amino acid and carbohydrate supplement is used to optimize the anabolic process.

When you consider the fact that most bodybuilders are hooked on the 5-8 small protein meals a day habit, you can see how this theory could ruffle a few feathers in the muscle world. However, Layne does have a BS in biochemistry and is currently a PhD candidate in nutritional sciences at the University of Illinois, so his concepts – though controversial – are based on scientific research.

Getting back to the DVD though, Layne Norton Unleashed features enough hardcore workout content and training advice to keep your motivation meter running and the quality of the footage is exceptionally high. So, if you are interested in hearing some training and diet tips from the perspective of a natural bodybuilder, this is one DVD you can’t afford to miss!

The monthly 500 Word Article Submission Contest on the Muscular Development website forums (www.musculardevelopment.com) has already begun posting some of the entries, with the winner having his/her article published in the print magazine. Voting will begin shortly and go until December 12. Is this a shameless ploy to get some votes for my entry, “Sweatpants and a Duffel Bag” by MuscleSport Mag? You bet, it is! To get your by-line in MD should not be taken lightly, and I’m not doing so. If you have never been on the boards, then you’re doing yourself a disservice. MD is the top publication out there and their website is loaded with great material. The forums are legendary, especially the ‘No Bull’ section. Sign up, post and don’t forget to vote every month.

Sweatpants and a Duffel Bag

Remember the first time that you hit the weights? Me neither, but it doesn’t really matter, I suppose. As long as there is a first time to think back to and that there’s been many more since then.

Yeah, the longer that you’ve been training the harder it gets to recall how bad those first few workouts were. Your form was totally off, hands in the wrong position and all. But you got your ass in there and, lo and behold, it wasn’t too much longer before you figured it out.

Watching the ‘big guys’ training near you, reading magazine articles and (if you had the balls) asking questions of the guy waiting for you to finish on the incline bench gave you the knowledge that you needed to make that jump. Before you knew it, you were on the answering end of those same questions.

Over the years, you’ve gone through enough changes but one thing’s remained consistent – no matter what you always found time to get yourself to the gym. Even if it was one of those pieces of home equipment with the rubber band weights. While the people you lived near or worked with made their January cameos to satisfy their fat consciousness, you took care of business.

It may get harder every year, but when you can look yourself in the mirror and say that you’re in the best shape of your life, you know that you’re doing something right. It’s a simple formula – take care of your body and reap the rewards. The kind that stares you down every morning when shaving.

“There goes that guy with the sweatpants and duffel bag again.” Is that what your neighbor thought to himself this morning when you waved to one another as he raked another bag of fallen leaves? Have fun with that cleanup, my friend. I have a little back and bis to take care of.

By Matthew Sgro

This is part of a continuing series provided exclusively by MuscleSport Mag entitled, “This is Your Magazine,” where we profile the every-day athlete. If you would like to see yourself profiled here, please send us your story and photo to superbas@optonline.net.

Recognizing the connection between body, mind and spirit is important in the quest for optimum health. All must be in harmony and balance to be at one’s best. As a personal trainer I do my best to help my clients in every way. Creating a healthy existence starts with an effective workout program, continues with solid nutrition and carries on thru with a good understanding of one’s self and what makes you happy.

I do my best to set a good example to the people around me by living a healthy lifestyle and trying to do what’s right whenever I can. We’re all far from perfect. I think acceptance and tolerance of people’s weaknesses and shortcoming and helping them work thru and overcome them is what you should be doing in all parts of your life, not just personal training. Judging and putting people down isn’t the job of a personal trainer, or even a good person for that matter.

Staying abreast of the newest fitness trends and finding as well as surrounding myself with people in the industry who strive for excellence helps me tremendously. Nothing worth doing is easy.

As far as training goes, my program is no cake walk. I cater the workouts to the individual’s fitness level and abilities and push them as hard as they can safely go, thus yielding maximum results.

Surrounding myself with the best in the industry, setting a good example, constantly working to improve my technical skills, and pushing people to their limits allows me to say that I am good at what I do. I help people improve themselves. This I feel is what being a Professional Personal Trainer is all about. This is why I do what I do and why I absolutely love it.

Matthew Sgro, in addition to being a MuscleSport Mag staff writer, is the President and Founder of Elite Personal Training Studios, Inc. and Boot Camps with a Purpose, Inc., located in Exton, PA. For details, visit www.TrainAtElite.com.

By Matthew Sgro

This is part of a continuing series provided exclusively by MuscleSport Mag entitled, “This is Your Magazine,” where we profile the every-day athlete. If you would like to see yourself profiled here, please send us your story and photo to superbas@optonline.net.

As with anything in life, the more you put into it, the more you get out of it. It should go without saying the more quality training time you put in and the tighter you keep your nutrition, the better results you’ll get. But what happens when you get to the level of fitness you want or are happy with? You don’t need to train as much or as hard to maintain as you do to get there. So what do you do with that extra time and energy?

It’s been my experience that it’s very rewarding to help someone else get there. There’s plenty of kids running around the gyms doing all the wrong things we, as seasoned weight lifters, did when we were young. How about giving them some guidance? If your workouts used to last 2 hours of gut-busting, crazy all-out effort, and now you’re down to an hour, why not take some time while you’re in the gym to help out a beginner?

I’ve seen the people working in the gyms, sitting behind the desk watching as people do dangerous, inneffective moves and saying nothing until there’s the chance that person may purchase training. I built a successful business and a very fulfilling fitness career so far by giving plenty of free advice. Helping someone always comes back to you. Many of the clients I have now and have taught in the past have come from conversations following me seeing them do something they could be doing better and letting them know that.

Teaching is a big part of my life and career. I enjoy it. If you’re in this business solely for the money, that’s fine. You’re just not the type of person I want to be involved with. I’m here for what I believe to be the right reasons. To help people improve the way they look and feel and ultimately improve their lives. The fitness industry is full of inneffective and time-wasting products, supplements and programs that just don’t fit everyone, but claim to.

If I was looking for a personal trainer I’d want the kid who was always ‘googling’ fitness, reading, going to seminars and researching. I wouldn’t want the guy who already “knows everything.” In every person I deal with, in every part of my life, I search out the people with heart. Those are the ones who make me feel good being around. Shouldn’t your personal trainer make you feel good to be around? Shouldn’t they always be striving to improve their skills and knowledge?

So when that new kid comes up to you who’s working at the gym and gives you some advice, just because he wants to help you, keep an eye out for him. He was once me. I’m doing big things. He may be some day, too.

Matthew Sgro, in addition to being a MuscleSport Mag staff writer, is the President and Founder of Elite Personal Training Studios, Inc. and Boot Camps with a Purpose, Inc., located in Exton, PA. For details, visit www.TrainAtElite.com.