Winning Strategy

After winning the '08 Musclemania Pro World, Morris Mendez has been hitting the gym but without any focus on future competitions. Recognized around the world as the preeminent natural bodybuilder, Morris has appeared on magazine covers, articles, commercials and advertising campaigns. But the 5'10", 220 lbs. superstar isn't letting on what will be his next competitive move. "I'm just training hard and working on my physique. I still think I have room for improvement," admits Morris. He is a strategist when it comes to planning his competition plans, so we'll just have to wait until he feels his physique is ready again and the timing is right. Despite not being ready for competition, he will be

shooting a portfolio in Miami during the Universe Weekend and on hand to support new Musclemania competitors. Morris will also be part of the Training Seminar being held at the MM Universe discussing the virtues of natural bodybuilding and how to develop your physique without using drugs.

Get Big Workout

Get Big - Sample Workout 1

by Morris Mendez

EXERCISES
Bench presses - 3 to 4 sets, 6 to 10 rep range
Military Press - 2 sets, 5 to 8 rep range
Weighted dips - 2 sets, 10 rep range
Heavy curls - 3 sets, 6 to 10 rep range
Deadlifts - 2 sets, 5 to 8 rep range
Squats - 2 sets, 10 to 20 rep range
Stiff-leg deadlifts - 2 to 3 sets, 10 to 15 rep range
Workout 1 focuses on the basic movements. Use heavy weights for this workout and use good form on all lifts. These exercises are at the heart of any good muscle-building program. The same is true for the weightlifting exercises. Don't look at a champion's precontest weight-training routine as a model for your mass-building program. For instance, Lee Labrada now uses a different exercise than the bench press for his chest, but he does state that the bench press has its place in the regimen of any beginning bodybuilder trying to build size.
This workout can be split into two sessions. In fact, it is best to split this workout into two separate sessions to fully recuperate and to fully utilize the body's ability to focus on just a few muscle groups per workout. It is much better to concentrate all your intensity on a few heavy-duty exercises instead of on one long workout which will quickly burn you out and cut into your growth capabilities. The full workout should be performed once every 5 or 6 days. If you do go with the split, you might perform half the workout on one day, take a couple of days off, then perform the other half of the workout. Rest 2 or 3 days, then repeat the cycle. The best approach would be to work the squat and the deadlift on separate workouts since having both in one workout session is not wise. Use the squat plus two other exercises in one workout, and use the deadlift and three other exercises in the second workout.
Always warm up thoroughly before starting. Focus on lifting the weights in a smooth groove. Use heavy enough weights so that the last two repetitions are extremely hard to manage (make certain you have a spotter, if possible, for all heavy-duty lifting, especially for heavy bench presses and squats). Again, if you split the workout into two separate sessions make sure you get at least a couple of days rest between each.
Mental Focus
The mind plays an important role in all aspects of training the body, and it is especially crucial when working with the heavy weights necessary for muscle mass. You don't want to waste time in the gym and you certainly don't want to get an injury. But that is exactly what will happen if you let your mind drift during a heavy workout. So stay focused. One trick that a lot of the top lifters use is to spend a few minutes before the workout getting mentally ready for the tough upcoming workout. Military men use the same scheme - the Special Forces are shut in a solitary room to go over their mission many times in their mind before they ever start. This strategy also works very well for training the body - spend time alone in a quiet place with no distractions, thinking through the workout. Many of the top professionals employ this mental technique and come into the gym totally prepared and ready to go.

Use your mind during the workout also - don't leave it in the car or locker room. Make your mind take control when your body wants to quit. Override the pain factor by pushing yourself a little further before you quit. The powerful Franco Columbu notes, "The bodybuilder who wins out over the bench press - and goes on to test the true limits of his strength - simply learns to trust his power rather than fear the pain. And that's far more a test of concentration than brute strength." Use your mind to cultivate a positive attitude and a belief that you can succeed at lifting heavier weights and building a bigger, more muscular body.
Use Workout 1 for 3 or 4 months steady. If you are pushing yourself and eating and resting right, you will notice a definite increase in body size.

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Incremental Adjustments for Weight Training

Incremental Adjustments for Weight Training

by Morris Mendez

The "magic" in weight training, the factor that allows the use of iron to increase muscle size, is positive incremental adjustment. The body responds to each new and difficult challenge by building itself back up just a bit more with each successive challenge (provided correct nutrition is followed). For example, if you were to curl 70 pounds for five repetitions then the body would respond by making the muscles strong enough and large enough to handle that weight fairly easily. The five repetitions which were difficult at the initial stage would be easier to lift after a few training sessions.
If you increased your repetition range to 10 the body would respond again by adding a little more strength and size to overcome the new stimulation of the added weight. This would continue until you began to get into the area of diminishing returns (for the upper body this generally occurs around 12 to 15 repetitions; for the lower body it generally takes effect beyond 20 repetitions. Occasionally a high-rep workout acts like a "shock" routine, but results are usually shortlived beyond a couple of workouts). At the point of diminishing returns it is better to increase the amount of the weight rather than the repetition count.
If you were to stay at the 70-pound weight for 10 repetitions indefinitely, your body would cease to respond with new muscular growth. It would provide only what is necessary to get the job done and no more. The same principle applies to free-hand workouts - a very minimal amount of gain would accompany each similar workout - only enough to hold the muscle and strength in a static state. When you want to move ahead, you have to present the body with a reason to do so - a new and more difficult challenge. The increase in the amount of weight used will provide that challenge. In this example the amount on the barbell for curls would be increased to perhaps 80 pounds.

You would not be able to get as many repetitions with the new and heavier weight in the beginning, but once your body spent some time working with the heavier weight it would again respond with new strength and muscle size so that your progression would again be evident. The muscle-building formula is quite simple: The progressive increase in the amount of poundage used in a training program is shortly followed by a progressive increase in the strength of the body and then the size of the muscle, provided sufficient rest and nutrition are obtained.
This formula provides exactly what you want, real muscle size. There are no super "shortcuts" to become massive - there is only the simple application of this formula. With constant application it will bring about a real change in your body size - massive muscularity.
Power bodybuilder and natural champion Brooks Kubik points out that "the key to any successful training program for an advanced man is progression. To continue to add size and strength to an already well-developed body, you need to continue to increase your ability in the bench press, the squat, and the deadlift. If you stagnate - if you become satisfied with your current lifts - you can kiss your gaining days goodbye. To get big you have to train heavy. To get bigger, you have to train heavier. It is really that simple."
This is a simple but powerful formula. Too often the only problem some people make in their weight-training program is getting away from this formula. Even professionals can make the mistake of moving away from the all-important basics of correct training. Rich Gaspari recently told Porter Cottrell that he had made the mistake of not controlling the weight in his back-training exercises and had lost some of his back development due to that factor. Learn the basics of bodybuilding, and stick with them. Don't make the mistake of getting too fancy. The fancy moves and tricks won't put near as much muscle mass on your body as will the basic movements and adherence to the basic principles.
Easy on Paper
Use of positive incremental adjustment is easy on paper but more difficult in the gym. It is hard to use heavier weight - it usually hurts more. But it also pays off more. Positive incremental adjustment is quite necessary to move forward. Lee Haney says, "Forget the 'secrets' offering you an easy life in the gym; if you want to make it in bodybuilding you've got to be prepared to sweat blood." So push yourself to slowly climb "up the rack" of weights and use progressively more heavy weights. The use of heavy iron brings about heavy muscularity. Big John Caldarelli (5'10", 300 lbs., 22-inch arms, bench press 600+ pounds., squat 900 lbs.) says, "For me the greatest indication of a size gain is a strength gain, whether for weight or reps. If I do something in the gym that I've never done before, I know I've gained muscle mass."
Building a big body is not easy. It takes high intensity and heavy weights to force your muscles to a new level of size development. But it can be done if you are willing to pay the price in pain.

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What You Eat Part 2

What to Eat, Part 2

by Morris Mendez

Fats
You need to gain muscle size as opposed to mere body size (which is usually a marbling of fat and muscle). In accordance with this concept, you want to avoid fat, however, some fat intake is necessary and even vital for the correct functioning of the human body. Fat plays some vital roles in maintaining the physique at optimum levels. The problem with fat is that it is very dense in calories and easily digested and added to the body. For example, protein and carbohydrates contain 4 calories per gram; fat contains 9 calories per gram. What does this mean? It translates into the fact that fat contains 225 percent more calories per gram than either protein or carbohydrates! You want to be careful about how much fat you are getting in your diet because a little goes a long way, especially when you realize that the diet of the average person contains far too much fat. In 1860, fat contributed to 25 percent of the calories consumed in an average person's diet. Today that figure has escalated to the point where 39 percent of the average person's caloric intake comes from fat.
How much fat should you allow in your muscle-building diet? Certainly not 39 percent, or even 25 percent. But you don't need to be as tight about fat as a person who is getting lean or preparing for a bodybuilding contest. A good range would be around 10 to 15 percent of total calories consumed.
The diet of the average person consists of about 39 percent fat. The fat intake should be around 10 to 15 percent fat, from quality fat sources.

What type of fat sources should be utilized in your diet program? The best sources are omega-3 fats, a fish oil that has been found to benefit to the heart. Olive oil and canola oil are also acceptable in moderation.
There are two dietary essential fatty acids (EFAs) and they are not primarily energy-burning fuels like most other dietary fat but are needed for growth and repair of cells. Of the two, linoleic acid is fairly abundant in the major oils we consume (corn and safflower are major sources), and we also have stored up a nice backup of linoleic acid in bodyfat triglycerides. But many of us are deficient in the other essential fatty acid - linolenic acid - and grocery stores have only one selection. You would have to consume a rather large amount of soy oil to bolster this EFA, but a minimal one tablespoon of flaxseed oil would handily fulfill your linolenic deficiency.
As you can see, all fats are not bad. A small amount of the good fats is necessary.
Back to PART 1 of What To Eat

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What You Eat Part 1

What to Eat, Part 1

by Morris Mendez

Since the diet of the average person contains a high amount of sugar, highly refined processed carbohydrates, and fat, and none of this is recommended for a bodybuilding diet, what can you eat for muscle mass? "The secret of rapid weight gain is a high-protein, high-calorie diet," according to the king of muscle mass, Arnold Schwarzenegger. "Your body can effectively utilize only so much protein at a time: 30 to 50 grams seems to be the maximum amount. Eating six small meals a day (instead of three large ones) is the ideal way to pace your protein intake. Smaller amounts of food are handled more easily by the digestive system, and there is no danger of overstretching the stomach."
Since you should not get your caloric intake from sugars, highly processed refined carbohydrates, and fats, and since protein does not make up a major caloric count, where should you obtain the rest of the calories needed to fuel the changes in your body? The answer is complex carbohydrates.
Complex Carbohydrates
Complex carbohydrates are the ideal source for energy. They digest slowly and are absorbed slowly. The calories they contain are burned in an even, prolonged manner, which provides for a consistent release of the critical anabolic hormone insulin. Complex carbohydrates are ideal for the person who is trying to gain muscle mass.

The correct intake of simple sugars should be less than 20 to 30 percent of all carbohydrates and less than 10 percent of the total diet. The fuel source for building massive muscles should be complex carbohydrates.
What are the best sources of complex carbohydrates? The potato is one excellent source. The regular potato is great, and so is the sweet potato. (Make certain, though, that you are eating your sweet potato in a natural manner instead of from a can which is full of added sugar syrup.) Rice is another excellent source of complex carbohydrates. Cereals are excellent provided they are not the type with the added sugar. Oats are great, so is Cream of Wheat and Malt-O-Meal. Another excellent pair of cereals are Grape nuts and Shredded Wheat (biscuits or the bite-size version). Other fantastic sources of complex carbohydrates include the many varieties of beans, and the many varieties of pasta. Whole-grain breads are also good. The bulk of your eating should contain a combination of high-protein foods along with complex carbohydrates. Mix these two food types together often.
Also include a lot of fresh vegetables and fruit in your diet. These will keep you healthy and in the gym instead of at the doctor's office. The fiber that comes along with many of the complex carbohydrate foods will also be beneficial to your health. The healthier you are, the stronger your workouts will be and the quicker you will recover.
Go to PART 2 of What To Eat

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Push Pull Workout

The Push-Pull Program - Sample Workout 4

by Morris Mendez

Another good workout cycle to use for making your muscles larger is the push-pull routine. This routine consists of performing all of the exercises that contain pushing movements on one day, and all of the exercises that contain pulling movements on another workout day. The concept behind this program is to totally focus all of your energy into either pushing or pulling, and then to give those muscles time off while your focus on the next workout is shifted. This workout has provided great results for many people. It can be beneficial when used in a size program where the focus and concentration on a certain area of the body needs to be narrow.
WORKOUT 4 - PUSH-PULL ROUTINE
Push Section
Low incline-bench presses - 3 to 4 sets, 6 to 12 rep range
Peck-dek machine - 3 sets, 6 to 12 rep range
Heavy dumbbell presses - 3 to 4 sets, 6 to 12 rep range
Cable lateral raises - 3 sets, 6 to 12 rep range
Cable pressdowns - 2 to 3 sets, 12 to 15 rep range
Triceps bench presses - 2 to 3 sets, 6 to 12 rep range
Squats - 2 sets, 10 to 20 rep range
Standing calf raises - 2 to 3 sets, 10 to 12 rep range


Perform the push section, rest a couple of days, and then perform the pull section.
Pull Section
Chinups - 3 to 4 sets, to failure
One-arm T-bar rows - 3 sets, 6 to 12 rep range
Heavy barbell curls - 3 to 4 sets, 6 to 12 rep range
Reverse curls - 3 sets, 6 to 12 rep range
Stiff-leg deadlifts - 2 to 3 sets, 12 to 15 rep range
As with all of your training, make certain that you are getting enough quality protein and plenty of rest between workouts.

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Rest and Recuperation for Building Muscle

Rest and Recuperation for Building Muscle

by Morris Mendez

As you look over the difficulty of the heavy training required for putting on muscle mass you might have a tendency to become discouraged. But there is good news. All of the heavy-duty training that is necessary for more muscle mass also requires more rest and recuperation time. If you are training to get lean and mean, you rest less; if you are training for muscle mass, you rest more. The heavier weightlifting sessions require that the body be well rested. The body does not actually grow during heavy weightlifting; rather it is torn down. If you continually lifted heavy with no rest you would wreck your body in a hurry. Rest and recuperation are very important - vital elements of the mix for massive gains. Your body's basic time of growth occurs during sleep, so it makes sense to get a lot of sleep if you wish to maximize your growth potential.

The more sleep the better, up to a point. Of course, not everyone's work schedule permits the best in a full night's sleep, but naps are also beneficial to keep the body fresh and growing.
In addition to allowing for abundant sleep time, some trainers point out the necessity of taking it easy when you are not lifting weights. This is particularly true if you have a difficult time gaining weight. Extra activities can drain your energy level and detract from the growth process. Taking it easy outside the gym is part of the program for gaining massive muscle size in a hurry. The more rest you have between training sessions the more rapidly you will make good progress.

One of the biggest threats to gaining muscle size is overtraining. Overtraining is just that -training over the limit of your body's ability to recuperate. Overtraining reverses your muscle growth and can cause injuries. Boredom is also a problem with overtraining. It is important to balance your training to avoid overtraining and yet get sufficient training time in to push the muscles to a new level of growth. This balance is a delicate item - it takes some work to achieve. The programs in this guide will help you balance your training so that the muscles are getting a full blast of iron yet enough time off to grow.

Should you engage in aerobic training during a size-training program? Generally, the less the better; however, there are a couple of great aerobic exercises you can use to keep the fat trimmed off and the muscles evident.

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