U.L.T R.A .

1 2 - M O N T H S Y S T E M

Ultimate Long-Term Resistance and Aerobic System

MONTH 6
By Christopher M. Lockwood, MS, CSCS, Staff Writer
Mitch Sands and Holly Barthelmess keep up the ULTRA lifestyle.

If

I told you that the next 10 pages contain the perfect workout for every body, youd probably call me a fool. After all, no single workout can be perfect for every individual body type. So instead, Ill tell you that the bodybuilding system youre about to read is part of the most complete, research-based and effective programs ever written! Bold? Sure. Never before has any publication walked you through a one-year training program like were doing here. Weve devised a years worth of weight training, diet, cardio and flexibility prescriptions to make you more muscular, leaner, stronger, in better cardiovascular and cardiopulmonary condition, more flexible and with more explosive power by years end. And it doesnt matter if youre a man or woman; the program can be catered to fit your individual needs and desires. Now, six months into the program, were training for hypertrophy, or muscle growth. To help out, weve asked 1998 Mr. Olympia Ronnie Coleman to offer some key words of advice on leading you down the right path to building more lean muscle.

148 MUSCLE & FITNESS December 1 999

Photos by Per Bernal taken at Tierra Del Ray apartments, Marina del Rey, California

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

The ULTRA System Training Progression Never before has any publication walked you through a

one-year training program like were doing here.

Made to Order
he goal of this one-year periodized workout is to get you more muscular, leaner, stronger, more flexible, in better cardiovascular and cardiopulmonary shape, and build explosive power. If your immediate wants differ from whats presented here, you can use the following to cater this months workout to fit your specific demands: More Muscle: Since more muscle is our focus this month, you neednt worry about making any major alterations for improved gains. More Strength: Next months emphasis is strength, but if you want to concentrate on it now, decrease the number of sets and reps per exercise, and increase the weight by about 15% and rest periods to 3 5 minutes. If youve been training for a couple of years, you may also find it helpful to make the last two training days in Week Four strictly negative training days. Just make sure to warm up thoroughly and have an experienced (and strong) spotter assist you. Less Bodyfat/Lose Weight: Consume only as many, or slightly fewer ( 200 400 less), calories as you burn each day. Continue eating a higher-protein diet, but cut down on the percentage of fat and carb calories. Increase your reps by about 5 10, and decrease your rest periods by about 30 60 seconds and %1RMs by 15%. Improved Cardio Conditioning: A couple of things here: 1) In your cardio sessions immediately after weight training, exercise at an intensity level that progressively gets your heart rate up to roughly 80% 85% MHR. 2) During interval training, exercise at the higher intensity level for as long as you can until you absolutely have to drop down to the lower intensity for recovery. Stay at the lower level for only 1 2 minutes before returning to a higher level of intensity. 3) Increase the duration of your cardio training sessions. Greater Flexibility: Weve included a lot of stretching this month, but one way to benefit even more is to have an experienced partner assist you in contract/relax stretching at the end of each training session or on your cardio and off days. For an explanation of contract/relax stretching, see Stretch! in the October M&F. Time/Equipment Setbacks: Even in Week Three, when your training volume is greatest, the workout shouldnt last more than about 90 minutes. If time isnt always on your side, however, try these tips: 1) For fewer days in the gym, simply train each bodypart only once per week instead of twice. 2) For less time per workout, cut out 1 2 sets per exercise but take each set closer to failure, and/or cut down on the frequency and duration of your cardio. If youre training at home or at a gym that doesnt have some of the prescribed equipment, substitute exercises with ones that are similar.

ULTRA New
ust because youre new to ULTRA or bodybuilding doesnt mean you cant start this program. The key to success is making the correct adjustments. Heres how: Rank Beginners: Lack of training knowledge is the biggest setback for beginners . . . the advice that I wish somebody had given me when I was a beginner was how to train properly, says 1998 Mr. Olympia Ronnie Coleman. Thats why articles like ULTRA are so important to beginners who cant afford a personal trainer. Beginners should start with weights that are real light, and once you feel comfortable with those weights, you can begin to work your way up. Until that time, though, you have to start out very light and with only a few sets. Ronnies right: Its unwise for novices to jump right into this or any bodybuilding routine without spending sufficient time preparing themselves. Therefore, significantly decrease your training intensity, volume and cardio, and work your way up to whats prescribed in the first week of this month. It may take several months to get up to speed, but its a much safer and smarter way to approach this, or any, training regimen. Remember, we all had to start somewhere, and cutting corners is the quickest route to failure and injury not success!

Intermediate & Advanced Bodybuilders:

Even for advanced bodybuilders questioning whether or not to start this program, Ronnie says, The change is good its always good for you to change things up in your training, even if for only a short period before you switch back to your old routine. The key? As long as youve been training seriously for at least a year, go ahead and begin this program. If you find that its still beyond your capabilities, back off the volume and intensity and work your way up to whats prescribed.

December 1 999 MUSCLE & FITNESS 149

NUTRITION
Eating for Muscle Size By Chris Aceto
tacking supplements together, shocking your body through variable training methods and gulping down one protein shake after another are three, among many, techniques we use in hopes of building more muscle. As far as adding lean body mass is concerned, however, researchers and scientists use a common denominator to assess whether the body is growing and increasing in size or whether its stagnant or worse losing muscle! The Holy Grail in building muscle mass is called nitrogen balance. What is nitrogen and why do we bother with it? Gail Butterfield, PhD, RD, director of sports nutrition in the program of sports medicine at Stanford University in Palo Alto, California, says, An element of amino acids, nitrogen is one of the things that make aminos special. As it turns out, nitrogen is much eas ier to analyze than either protein or amino acids that make up protein. Nitrogen is a measure of how the body uses protein, Butterfield explains. Bodybuilders want to achieve a positive nitrogen balance, where more nitrogen is coming into the body than going out of the body. Before you run out and buy a bucket of protein powder to overwhelm your body with nitrogen, understand that protein can do only so much to help create a positive nitrogen balance. Theres a balancing act going on in the body between protein and energy in establishing a positive nitrogen balance, Butterfield notes. You cant achieve a positive nitrogen balance unless you have a positive energy balance. Of critical importance in moving the body from a negative nitrogen balance to a positive one is total calories, she states. As long as protein is adequate, the most typical nutritional mistake many make in failing to reach a positive nitrogen balance is not consuming enough calories. Although calorie requirements will vary greatly from person to person depending on age, muscle mass and activity level, Butterfield says, You need only another 150 200 extra calories a day above and beyond what your body burns through its normal metabolic rate and exercise. And if you hope to reach a continual positive nitrogen balance by blasting your caloric intake through the proverbial roof ? Youll get fat! she warns. So, how much protein is helpful in building muscle when calories are kept high and abundant? Butterfield places the

Supplementation for Muscle Building

When it comes to adding sports supplements to your dietary strategy, keep in mind that total energy consumption and an adequate protein intake are the two most vital factors that support a positive nitrogen balance and muscle growth. Supplements can support or enhance the positive effects of a proper diet, but if your daily intake of calories and protein are inadequate or inconsistent, supplements alone will likely fail to promote much benefit. We recommend you take the following each day: Creatine 3 7 grams Glutamine 5 10 grams Multivitamin/ mineral 1

value at 0.68 0.91 gram of protein per pound of bodyweight. Thus, a 176 -pound male should eat 120 160 grams of protein a day. While this number may fall slightly short of the typical recommendation bodybuilders stick to 1 gram of protein per pound of bodyweight per day Butterfield explains: When your energy is high, you allow protein to do its job to build muscle. When you eat too little (calories), some of your protein is burned as fuel. Now you know the nutritional requirements to achieve the all-important positive nitrogen balance: total protein to provide adequate nitrogen plus increasing your energy intake by consuming more total calories. An obvious question in the muscle-building phase is whether you can maintain a positive nitrogen balance by training more frequently than usual, or with more sets and reps. Butterfield warns, however, that rest is always an important component in muscle growth: The process of building mass involves tearing down tissue and building it back up. Training too much results in excessive breakdown, which can exceed the bodys ability to build. Thats why you need to integrate your nutrition with your training, along with sufficient rest, to allow your body time to rebuild from grueling training loads.

To build muscle , you need only another 150 200 extra calories a day above and beyond what your body burns through its normal metabolic rate and exercise.
15 0 MUSCLE & FITNESS December 1 999

ULTRA Meal Planning Month 6

R The goal is muscle growth this month, so weve fixed the ratio of carbs /protein / fat at approxi15% mately 60 / 25 /15. Each meal below yields Fat roughly 600 calories, with 90 grams of carbs, 38 25% grams of protein and 10 grams of fat. The Protein snacks are set at approximately 45 grams of carbs, 19 grams of protein and 5 grams of fat. As for your total daily caloric intake, follow the
atio Goal
recommendations made by Gail Butterfield, PhD, RD, director of sports nutrition in the program of sports medicine at Stanford University: Consume only 150 200 more calories per day than you expend 60 % (to determine your daily caloric expenditure, refer Carbs to the July issue, page 172). If you dont notice an increase in lean body mass by Week 2, further increase your daily caloric intake.

MEALS
2 whole eggs and 5 whites, scrambled 2 cups shredded wheat cereal with 1 cup low-fat milk 1 banana Totals 5 oz. ground turkey, browned 2 onion rolls 2 Tbsp. each ketchup/mustard 8 oz. orange juice Totals 5 oz. round steak, grilled 8 oz. baked potato 2 Tbsp. fat-free sour cream 1 cup broccoli, steamed 1 cup low-fat ice cream Totals

Cals Carb Pro 141 80 120 551 182 303 64 112 661 159 251 16 56 212 694 0 12 28 94 0 62 10 26 98 24 8 1 40 32.5 12 2.5 1.5 49

Fat 5 0 1 6 6 4 0 0 10 4 0 0 0 4 8

MEALS
5 oz. chicken breast, grilled 1 onion bagel 1 Tbsp. fat-free cream cheese 1 Tbsp. barbecue sauce Lettuce, tomato 1 apple Totals 1 whole egg and 5 whites, scrambled 12 oz. baked potato, chopped, mixed into eggs 1 2 cup salsa Totals

Cals Carb Pro 152.5 230 15 20 20 81 518.5 0 32.5 46 8 1 2.5 5 0 5 0 21 .5 78 43.5

Fat 2.5 1 0 0 0 .5 4

141 380 36 557

0 85 8 93

24 7 1 32

5 1.5 0 6.5

0 30.5 57 5 1 3 10 4 38 6 106 48.5

SNACKS
1 2

Cals Carb Pro 27 1.5 14 42.5 1 31 5 3 40 18 1 28 47 5 12 .5 17.5 15 5 0 0 20 12 8 1 21

Fat 3 1 .5 4.5 3 1 0 0 4 4.5 .5 1 6

Heat together: 5 oz. canned chicken 174 3 oz. cooked pasta 315 34 cup fat-free tomato sauce 67.5 1 cup Italian-style mixed frozen vegetables 72 Totals 628.5 5 oz. chicken breast, grilled 8 oz. baked yam 3 4 cup corn, steamed Totals 152.5 264 135 551

0 61.5 13.5 14 89 0 62.5 28.5 91 0 75

30 10.5 2.5 4 47 32.5 3.5 3 39 33.5 8

6 1.5 0 0 7.5 2.5 .5 1.5 4.5 6.5 2 0 8.5

cup oats, dry measure, cooked 155 3 Tbsp. whey protein 60 1 2 banana 60 Totals 275 3 oz. sliced turkey breast 1 pita pocket 2 slices each tomato and onion 1 Tbsp. fat-free mayonnaise Totals 12 oz. low-fat milk 2 Tbsp. whey protein powder 1 banana Totals cup low-fat cottage cheese with pineapple 3 cinnamon rice cakes Totals 21 2 oz. canned chicken 2 Tbsp. fat-free mayonnaise 2 slices whole-grain bread 1 pear Totals
3 4

91 183 20 12 306 160.5 40 120 320.5

6 oz. swordfish, grilled 194 3 cups shredded potatoes, grilled 349 Small green salad with nonfat dressing 60 Totals 603 Stir Fry: 5 oz. eye round steak 11 2 cups rice 1 Tbsp. mustard 1 Tbsp. honey 1 cup green beans Totals 7 oz. salmon, grilled 1 cup cooked rice 1 cup peas & carrots, steamed Totals

12 3 87 44.5

174 22.5 16.5 120 27 3 294 49.5 19.5 87 24 150 57 318 0 15 6 0 27 6 13 .6 46 21.6 27 21 48 27 .3 27.3

2 0 2 3 0 2 .5 5.5 5 .5 5.5

159 300 18 64 40 581 349 209 122 680

0 30.5 66 9 3 1 17 0 8 2 94 42.5 0 44 22 66

4 1.5 0 0 0 5.5

40 21 6 1 7 .5 53 22.5

Science Foods White Lightning Bar 261 1 apple 90 Totals 351

December 1 999 MUSCLE & FITNESS 151

An ULTRA Success
ounting this installment, you have seven more months of ULTRA system training to go. That means seven more months to get in absolute great shape for summer . . . and M&F wants to see you do it. For details on the ULTRA system contest, check out one of our previous installments. And remember, we arent just looking for M&F cover models we want to find out how this program has changed your life. Keep training hard, and good luck!

Start

One-Arm Dumbbell Upright Row

Finish

Start

Preacher Curl Finish

152 MUSCLE & FITNESS December 1 999

Robert Reiff

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH

Start

onnie Coleman, 1998 Mr. Olympia, says he gets the most benefit from training each muscle group about once every three days. He generally

trains heavy both times he hits a muscle group during the week, but recognizes that not everyone can perform that much work. Because every body is different, it will be up to you to see if your body can train that way; quite a few people can and quite a few cant, he notes. If youre tired or dont have the same intensity in one workout that you had the last time you trained that bodypart, then youll need to adjust your training and rest schedule. With that in mind, weve designed your training routine to hit each muscle group twice per week one day heavy and the other day light.

Decline Lying Leg Curl Finish

Photos taken by Per Bernal at the International Sportsmedicine Institute, West Los Angeles, California Hollys outfit by Body Glove

Neutral-Grip Lat Pull-Down Finish

Tuck Crunch Start Finish

November 1 December 1 MUSCLE & FITNESS TK 153 999 999 MUSCLE & FITNESS

GROWTH
Week 1
MHR (Maximum Heart Rate): 220 minus your age, then multiply by percentage. Ex: 65% MHR of a 25-year-old is 127: 220 25 =195 195 x .65=127 (rounded to nearest number) Reps: 12 15 Rest Between Sets: 1 1 2 2 minutes Training Guide: Although youll feel like you can do more reps with each set, dont you shouldnt take any weight-training sets to failure. For cardio, pay close attention to your heart rate and make sure that you alternate between easy and hard during intervals, using a three-minutes-easy/one-minute-hard schedule. Dont skimp on stretching between sets.

Week 2
Reps: 10 12 Rest Between Sets: 1 1 2 2 minutes Training Guide: Begin switching the order of your weighttraining exercises, so that no two consecutive workouts are designed the same. Your goal should be to stress a different bodypart first, each time you train. Only your last 12 sets of each exercise on Days 5 and 6 can be to failure; stop all others about 2 4 reps short of failure.

DAY 1

Week 1
65% 1RM

Week 2
70% 1RM

Cardio Warm-Up (every week): 712 minutes at 65% MHR Stretch see rule #3 at right: shoulder external rotators, chest, anterior shoulder, mid & upper back, triceps, low back

Flat-Bench Dumbbell Press Standing Overhead Barbell Press Neutral-Grip Lat Pull-Down One-Arm Dumbbell Upright Row Tuck Crunch reps:

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Cardio: 20 40 minutes at a steady pace and 65% MHR Full-Body Stretching: 2 4 sets, holding each stretch 15 30 seconds

DAY 2

Week 1
65% 1RM

Week 2
70% 1RM

Cardio Warm-Up (every week): 7 12 minutes at 65% MHR Stretch see rule #3 at right: triceps, biceps, glutes, quads, hamstrings, calves, low back

French Press ( neutral grip) Modified Standing Preacher Curl Barbell Walking Lunge or Lunge Decline Lying Leg Curl (dumbbell ) Leg Press Calf Raise Lying Back Extension

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Cardio: 20 40 minutes at a steady pace and 65% MHR Full-Body Stretching: 2 4 sets, holding each stretch 15 30 seconds

DAY 3

EACH WEEK

Cardio: 20 40 minutes. Begin with three minutes at an intensity level that elevates your heart rate to about 60% 65% MHR, t hen go for one minute at an intensity level that elevates your heart rate to about 85% 95% MHR. Repeat this 3:1 interval strategy until time is up.
154

Lack of training knowledge is the biggest setback for beginners . . . thats why articles like ULTRA are so important to those who cant afford a personal trainer.

Full-Body Stretching: 2 4 sets, holding each stretch 15 30 seconds

GROWTH
Week 3
Reps: 8 10 Rest Between Sets: 1 1 2 2 minutes Training Guide: All weight-training sets on Days 1 and 2 should be about 1 4 reps short of failure. On Days 5 and 6, only your last three sets can be taken to failure.

TRANSITION
Week 4
Reps: 4 6 Rest Between Sets: 2 3 minutes Training Guide: Here, youre getting ready for next months strength-training onslaught. Your sets and reps have been cut way down, but your %1RM and rest periods have continued to increase. Only your last set of each exercise on Days 5 and 6 can be taken to failure; stop all others about 2 4 reps short of failure.

MONTH

RULES
1) Workout intensities are based on a percentage of your onerep max (1RM, the maximum amount of weight that you can properly lift for only one repetition). If you dont know your 1RM for a particular exercise, guesstimate. Also, if youre unable to complete the prescribed number of repetitions using proper form, adjust the weight accordingly. 2 ) Precede the first exercise of a given bodypart with 1 2 warm-up sets do 12 15 reps with an easy weight (representing about 35% 40% of your 1RM); then, if need be, do another 10 12-rep warm-up set with a slightly heavier weight. 3 ) Stretch the targeted muscle group before and after training that bodypart, as well as between sets. Perform all stretches for 2 4 sets, holding each stretched position for 15 30 seconds dont bounce. Examples of muscle-specific stretches are shown on the pullout chart in the October issue.

How to fill in: Write your weight used and reps completed. / is 95 pounds for 10 reps.

95 10

French Press

95 / 10 95 / 10 95 / 10 95 / 10
Week 3
75% 1RM

Week 4
80% 1RM

Cardio Warm-Up and Stretch (every week), same as weeks 1 & 2

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Cardio and Stretching (every week), same as weeks 1 & 2

Week 3
75% 1RM
Cardio Warm-Up and Stretch (every week), same as weeks 1 & 2

Week 4
80% 1RM

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Standing Overhead Barbell Press

Finish
Cardio and Stretching (every week), same as weeks 1 & 2

Start

Lying Back Extension

Finish

Start

November 1 December MUSCLE & FITNESS TK 999 1 999 MUSCLE & FITNESS 155

GROWTH

DAY 4

EACH WEEK

See previous page for reps, rest between sets and training guide.

Cardio Warm-Up: 712 minutes at 65% MHR Full-Body Stretching: 2 4 sets, holding each stretch 15 30 seconds

DAY 5

Week 1
70% 1RM

Week 2
75% 1RM

Cardio Warm-Up (every week): 712 minutes at 65% MHR Stretch see rule #3, pg. 155: shoulder external rotators, chest, anterior shoulder, mid & upper back, triceps, low back

Flat-Bench Dumbbell Press Standing Overhead Barbell Press Neutral-Grip Lat Pull-Down One-Arm Dumbbell Upright Row Tuck Crunch reps:

/ / / /

/ / / /

/ / / /

/ / / /

/ / / /

/ / / /

/ / / /

Cardio: 20 40 minutes at a steady pace and 65% MHR Full-Body Stretching: 2 4 sets, holding each stretch 15 30 seconds

DAY 6

Week 1
70% 1RM

Week 2
75% 1RM

Cardio Warm-Up (every week): 712 minutes at 65% MHR Stretch see rule #3, pg. 155: triceps, biceps, glutes, quads, hamstrings, calves, low back

French Press (neutral grip) Modified Standing Preacher Curl Barbell Walking Lunge or Lunge Decline Lying Leg Curl (dumbbell ) Leg Press Calf Raise Lying Back Extension reps:

/ / / / /

/ / / / /

/ / / / /

/ / / / /

/ / / / /

/ / / / /

/ / / / /

Cardio: 20 40 minutes at a steady pace and 65% MHR Full-Body Stretching: 2 4 sets, holding each stretch 15 30 seconds

French Press (neutral grip) Start

DAY 7

EVERY WEEK

Cardio: 20 40 minutes. 1) Begin with three minutes at an intensity level that elevates your heart rate to about 60% 65% MHR. 2) Then go for one minute at an intensity level that elevates your heart rate to about 85% 95% MHR. 3) Repeat this 3:1 interval strategy until time is up. Full-Body Stretching: 2 4 sets, holding each stretch 15 30 seconds

156 MUSCLE & FITNESS December 1 999

GROWTH
See previous page for reps, rest between sets and training guide.

TRANSITION

MONTH

Leg Press Calf Raise

Week 3
80% 1RM
Cardio Warm-Up and Stretch (every week), same as weeks 1 & 2

Week 4
85% 1RM

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/ / / /
It doesnt matter if youre a man or a woman, the ULTRA program can be catered to fit your indi-

Cardio and Stretching (every week), same as weeks 1 & 2

Week 3
80% 1RM
Cardio Warm-Up and Stretch (every week), same as weeks 1 & 2

Week 4
85% 1RM

vidual needs and desires.

/ / / / /

/ / / / /

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/ / / / /

/ / / / /

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Join us next month when we walk you through a serious strength phase designed for bodybuilders. See ya then! M&F

Cardio and Stretching (every week), same as weeks 1 & 2

Finish

December 1 999 MUSCLE & FITNESS 157