M&F ULTRA Month8 Screen

8/6/2019 M&F ULTRA Month8 Screen

1/8

Ultimate Long-Term Resistance and Aerobic System

U.L.T.R.A.1 2 - M O N T H S Y S T E M

Bodybuilder or not, the

holidays bring a certain

excitement and energy

thats electrifying: for seasonalcookie lovers, surging insulin

levels are boosting spirits;

doomsayers are frantically

stowing rations for the turn

of the century; and, best of

all, armchair quarterbacks

are charging up their remote

controls in preparation for

a Super Bowl showdown.

Although self-control and

rational thinking may curb

your appetite for the firsttwo, like it or not, football

fever can be contagious.

Well even stoke your foot-

ball furnace with this

months ULTRA system

installment John

Mother Dunn, head

strength and condition-

ing coach of the NFCs

Eastern Division New

York Giants, and Jackie

Berning, PhD, RD,nutrition consultant

with the AFCs

Denver Broncos,

have helped design

a bodybuilding

regimen geared

toward building

more lean mus-

cle, strength and

endurance.

144 MUSCLE & FITNESS February 2000

MONTH 8

RobertReiff

By Christopher M. Lockwood,MS, CSCS, Staff Writer

A N N F L A P P R O A C H


2/8

February 2000 MUSCLE & FITNESS 145

The ULTRA System Training Progression

pend even a few minutes discussing strength and con-ditioning with Dunn and youll soon realize that he isnteasily impressed by what some researcher in a lab may

say is the best training regimen for his players. As hebluntly puts it, his training method is nothing magical; its justsomething that has evolved over my years of working with theseguys [football players].

That evolution has developed into what some in the body-building world deem a high-intensity training system, or HIT. Inother words, Dunn and his assistant coaches emphasize one all-out set (typically 1220 reps) to total muscle failure on each

working set, generally doing just one such set per exercise. ButDunn is quick to point out that thats the only similarity his train-ing system has with a one-set routine. When we say we do oneset to failure, you arent really doingjustone set [per bodypart].Instead, youre doing 34 sets, but with different exercises.Then, if you consider that youll repeat each workout three

times a week, youre actually doing 912 sets per bodypart.Since your usual bodybuilding routine is 24 sets of 24 exer-cises per week, the overall difference between systems nowseems insignificant. And in maintaining the core purpose of peri-odization increasing intensity (as a measure of 1RM strength)

Dunn suggests adding slightly more weight and pushingyourself a little harder than you did on your previous attempt.

This months set of workouts depends heavily on your abilityto mentally and physically take each set to total muscular failure,

something not every athlete or bodybuilder enjoys. Dunn recog-nizes this and offers an alternative: With some of our guys, wedrun em out of the gym if we made it mandatory. Well take themto failure, or just short of it, but wont give them the extra forcedreps and negatives [at the end of each set].

If youre wondering why Dunn isnt recommending traditionalone-rep training for developing strength or multiple sets for musclegrowth, heres his answer: In his opinion, neither is specific to thesport of football. In other words, football is an all-out effort with

very short rest periods; each play may last as little or as long as theequivalent of 1100 reps, followed by only a 40-second break beforethey go at it again. Typical strength training doesnt seem appropri-ate for that, he says. Ruling out straight multiple sets for increasingsize is partially the result of the variability Dunns players encounter

with each play. Another limiting factor is the considerable time con-straints allotted to lifting, something to which bothbodybuilders and football players can attest.

Youll also notice that Dunn avoids such typicalfootball lifts as squats and cleans. His reason? We dontdo squatting because for 67 months out of the year,our guys are vertically compressing their spine when

theyre hitting each other. Im not saying that its rightor wrong, but we try to minimize the loading of thespine vertically [with excessively heavy weight].

The final piece to Dunns training puzzle is his rec-ommendation to hit each bodypart three times per

week (or every other day), doing running drills onmidweek rest days and taking the weekend offfrom any rigorous exercise. That rationale stems,again, from trial and error. Such training is also

whats typically recommended to induce the greateststrength and size improvements research statesthat 4872 hours of rest is optimal for strength gainsand recovery.

S

Jesse Armstead

of the NY Giants

Dont waste one moreday meandering through

your workouts! Whether

youre a man or woman,novice or advancedbodybuilder, let the ULTRA system

coach you toward the body youve

always wanted now!

STOP

BrianMoss


3/8

Youve probably heard that nutrition plays a bigger role inbuilding mass than training. Many experts may disagree,but I feel theres a bit more to it than meets the eye.

Jackie Berning, PhD, RD, says, Its the training, the lifting,the intensity and the physical effort in thegym that stimulates the muscles to grow.She should know. As assistant professor atthe University of Colorado, Colorado Springs,her office sits in the backyard of several prosports franchises to which she consults,including the NFLs Denver Broncos and theNBAs Denver Nuggets.

To train intensely, you have to eat sufficienttotal fuel from energy-yielding carbs and youmust give your body the protein it needs torepair the damage created by training.

Additionally, what goes into your body beforeand after you train is critical. Berning offersher take on pre- and post-training nutrition:If youre going to train at 4 p.m., it would be ideal to have alunch thats composed of carbs, protein and fat around noon

and then a small carb snack about an hour before your workout.The pretraining carbs, such as a cereal bar or bagel, can top off

your glycogen stores, making sure you can get throughyour training with maximal intensity.

Yet dont mistake a sugar-based snack like a fat-freeblueberry muffin for an ideal carb snack. Berning sug-

gests: Any carb intake before training is better than nothaving anything at all, but a carbohydrate with a lowerglycemic rating [like oatmeal with a strawberry sliced ontop] may stay with you longer, providing fuel all the waythrough your workout. . . . Certainly something with ahigher glycemic rating, say cotton candy, is not a goodchoice. Besides lacking vitamins or minerals, a higher-glycemic index carb could give you a peak and a valleyin fuel supply, leaving you short on energy in the mid-dle of your training session.

The meal following your workout has been a topic ofdiscussion for some time among nutritionists and body-builders alike. This appears to be a meal where yourbody can accommodate more total calories with little

concern for fat storage; the food consumed here seemsto be directed primarily toward muscle tissue. Berningrecommends a 4:1 ratio of carbs to protein. A personeating 30 grams of protein should consume 120 gramsof carbohydrates. Protein added to carbs in the post-training meal increases the levels of circulating insulinhigher than eating only carbs, Berning says.

The benefits of higher insulin levels after traininginclude a reduction in the levels of cortisol, a muscle-wastinghormone thats released with prolonged training; the cessationof protein breakdown associated with bodybuilding workouts;and an increase in glycogen storage, the stored form of carbs.

Berning stresses, If you keep your carb intakehigher than your protein intake after training,the high carbs spare the protein in the dietand the structural proteins (muscle). Thebenefit: Aside from accomplishing your goal ofreplenishing your muscles fuel tank emptiedduring training, a high carb intake allows pro-tein to do its job namely, to help repair andbuild muscle.

Bernings final comment on meal timing: Ifyou train later in the evening, come home andreplenish your muscles with the 4:1 ratio ofcarbs to protein. If you skimp on that mealbecause you fear that late-night eating willmake you fat, you wont recover properly and

wont be able to hit it as hard in the gym the next day!Recall Bernings opening statement on the balance between

eating and training: Its the training that causes you to grow, and ifyou dont eat properly, you cant take care of business in the gym.


NUTRITIONCARBS, PROTEIN & MEAL TIMING

By Chris Aceto

Supplementation to Grow On

In Month 8, well stick to whats evolving into a core of three

growth supplements. They include 37 grams of creatine taken

with your post-training meal, 610 grams of glutamine and 3 grams

of HMB, the latter two split in even doses before and after training.

Dont overlook the need for a full-spectrum multivitamin/mineral

and, if you have any tenderness in your joints, consider includ-

ing fish oil geltabs and glucosamine. These two supplements

can fight inflammation and even improve the strength and integrity

of your joints, which often withstand a beating from weeks of non-

stop training. As noted last month, omega-3 fatty acids from fish

oils also exert some anticatabolic properties that may be helpful

in the growth stages. An adequate daily dose is 58 geltabs of

fish oil (provides omega-3 fatty acids) and 1,500 mg of glu-

cosamine, split evenly into three 500-mg doses.

Any carb intake

before training isbetter than not

having anything at all,

but a carbohydrate

with a lower glycemic

rating [like oatmeal

with a strawberry

sliced on top] may

stay with you longer.

RobertReiff


4/8

MUSCLE & FITNESS ULTRA SYSTEM MONTHMUSCLE & FITNESS ULTRA SYSTEM MONTH 8

While I know of no magic formula in regard to anexact ratio of carbs, protein and fat to build lean

body mass, I do know that you need a caloric surplusfor tissue growth, and the preferred fuel source forweight training is carbohydrates. Thats why carbsform the bulk of this eating plan; adequate protein willsupport the rebuilding of muscle tissue. To sustainmuscle growth, this months calorie ratio of carbs to

protein to fat is approximately 60/25/15.

Each of the 10 meals presented is roughly 600 calo-ries, and each snack about 300. To support musclegrowth, mix and match meals and snacks so that youconsume about 150200 more calories per day thanyou burn. (Note: Refer back to your July 1999 issue,page 172, to determine your caloric needs.) If youdont notice an increase in lean body mass, increase

your daily caloric intake.

60%Carbs

60%Carbs

15%Fat

25%Protein

25%Protein

Ratio Goal

ULTRA: MEAL PLANNING


MEALS Cals Carb Pro Fat(g) (g) (g)

3 oz. flank steak, grilled 146 0 18 83 egg whites, scrambled w/ 44 0 11 0

1 slice fat-free cheese 28 2 5 0212 oz. (dry wt.) hot Cream of Rice 275 58 7 21 banana 125 28 1 1

Totals 616 88 38 11

5 egg whites, scrambled w/ 70 0 18 01 whole egg 74 0 6 5

4 slices whole-wheat bread 300 54 12 44 tsp. no-sugar fruit spread 37 9 0 08 oz. orange juice 109 24 1 0

Totals 590 87 37 9

5 oz. ground turkey, browned 182 0 33 610 oz. baked potato 313 71 6 0112 Tbsp. sour cream 75 1 0 5112 cups Italian-style

frozen vegetables 108 21 6 0

Totals 678 93 45 11

5 oz. canned chicken 174 0 30 64 Tbsp. fat-free mayonnaise 48 12 0 012 onion, chopped 30 7 1 012 small tomato, chopped 20 5 0 0

2 9-inch tortillas 262 46 6 61 medium apple 90 21 0 0

Totals 624 91 37 12

5 oz. round steak, cut thin, grilled 159 0 30 43 oz. cooked pasta 288 63 9 234 cup tomato sauce 106 14 2 434 cup frozen carrots, steamed 45 10 1 0

Totals 598 87 42 10

5 oz. swordfish, broiled 155 0 28 610 oz. baked yam 295 69 5 134 cup canned peas w/ 84 17 5 0

1 Tbsp. Lite Italian dressing 25 1 0 2

Totals 559 87 38 9

6 oz. canned tuna 186 0 39 32 Tbsp. fat-free mayonnaise 24 8 0 0Small green salad 50 12 1 02 Tbsp. Lite Italian dressing 50 2 0 42 dinner rolls 240 48 6 32 fat-free fig cookies 96 24 0 0

Totals 646 94 46 10

5 oz. chicken breast, grilled 152 0 33 31 cup cooked brown rice 209 44 5 112 cup corn, steamed w/ 90 19 2 1

1 cup green vegetables 104 22 3 02 Tbsp. poppy-seed salad dressing 52 5 0 4

Totals 607 90 43 9

MEALS Cals Carb Pro Fat(g) (g) (g)

16 oz. Campbells Healthy Request 285 52 8 5Hearty Tomato Ravioli Soup

3 oz. ground turkey, browned 109 0 20 41 onion bagel, toasted 226 46 8 1

Totals 620 98 36 10

5 oz. turkey burger w/ 182 0 33 612 cup mushrooms 9 2 tr tr

9 oz. baked potato 282 64 5 01 cup baked squash 94 24 3 0

1 tsp. butter 35 0 0 4 Totals 602 90 41 10

SNACKS Cals Carb Pro Fat(g) (g) (g)

34 cup (dry weight) oats, cooked 231 40 8 43 Tbsp. whey protein powder 61 1 12 12 tsp. no-sugar fruit spread 21 5 0 0

Totals 313 46 20 5

12 oz. low-fat milk 160 18 12 42 Tbsp. whey protein powder 41 1 8 114 cup canned pineapple 105 27 0 0

(no sugar added) Totals 306 46 20 5

3 oz. sliced turkey breast 90 1 15 31 pita pocket 153 31 5 12 slices each tomato & onion 20 5 0 01 Tbsp. fat-free mayonnaise 12 3 0 0

Totals 275 40 20 4

34 cup low-fat cottage cheese 187 23 17 3w/ pineapple

2 cinnamon rice cakes 89 18 2 1 Totals 263 41 19 4

12 can white-meat chicken w/ 87 0 15 32 Tbsp. fat-free mayonnaise 24 6 0 0

14 cup shredded lettuce 2 1 0 02 slices whole-wheat bread 150 26 6 21 pear 57 13 0 0

Totals 320 46 21 5

Mix:

4 Tbsp. fat-free cream cheese 60 6 8 02 Tbsp. whey protein powder 41 1 8 12 packets Equal 8 2 0 01 tsp. peanut butter 32 1 1 3

Spread on: 3 rice cakes 134 27 3 1 Totals 275 37 20 5


5/8


When the editorial brain-trust at M&F devised the

concept behind ULTRA an effective bodybuild-

ing program for anyone, reaching beyond the

boundaries of gender, training experience and goals we

knew we had to address one element: your immediate needs

and wants. In a broad sense, here are some ways that you can

customize this months workout and diet to better fit your most

pressing goals:

1More Muscle: Even though this months work-outs include elements of multiple sets, all in all theymore closely resemble a one-set-to-failure routine. To

gain more lean muscle, increase the number of sets per exerciseto 34 and decrease all reps to 1012. Take each set to near-fail-ure, giving yourself about 12 minutes of rest between sets.

2More Strength: Training specifically for 1RMstrength is quite different from training for functionalstrength. For the former, youll want to really drop the

reps (do 16), increase the weight (80% 1RM +) and number of

sets per exercise (35), drop some of the redundant lifts (forexample, do only one leg-press movement, not three) and take25 minutes of rest between sets.

3Less Bodyfat/Lose Weight: High repsand frequency can be a great stimulus for improvedmuscle endurance (tone), but increasing the sets to

34 per exercise and using rest periods of less than 90 secondsbetween sets may help more. Also, follow the cardio prescrip-tion listed below, but keep your daily caloric intake to just underwhat your body expends each day (approximately 200500calories fewer).

4

Better Cardio: Youll definitely start seeingmore of this in coming months, but to get a head start,

stick with these guidelines:Frequency Increase the number of days or times that youperform cardio. Duration Increase the actual time you exer-cise aerobically. Intensity Progressively increase your exer-cise intensity, as a measure of your maximal heart rate. Keepcalories in mind, however, because the more cardio you do, themore calories youll burn. That means that unless you want tolose weight, you need to readjust your caloric intake to make upfor energy lost during cardio.

5Greater Flexibility: Static stretching is great,but including some dynamic and contract/relax stretch-ing into your routine can make a huge difference in your

level of flexibility. As with weight training, make sure you knowproper form before jumping into more advanced techniques.

Stretching between sets and on off days can be a great help.

6Time and/or Equipment Setbacks:One statistic notes that the average American spendsabout 42 hours a week mindlessly camped out in front

of a TV thats six hours a day! Im not likely to win any prizesfor advanced psychology, but if lack of time is your excuse for notgetting to the gym and youre spending even an hour a daywatching the boob tube, I advise you to stop making excusesand prioritize your life.

Not having the proper equipment is always an easy fix:Substitute exercises with ones of like quality. For example, dosquats or lunges instead of leg presses, or bent-over rowsinstead of lat pull-downs.

7New to ULTRA:Anyone can jump into this pro-gram and get great results. Making the right adjust-ments, based upon your level of bodybuilding

experience, will make a world of difference.

Rank beginners: Stick with just one exercise per bodypartand dont take any of your sets to, or near, muscle failure. Learnproper form and technique, progressively increasing the weightas you begin feeling more confident with each exercise. Continueprogressing until you can safely build up to whats prescribed in

this months ULTRA.

Intermediate & advanced bodybuilders: Commonsense should be your guiding light; if you feel like youre work-ing far beyond your capabilities, back it down and build up towhats prescribed.

ULTRA: Made to Order

If youre looking for some external motivation to fuel your inter-

nal engine, take action and enter ourULTRA contest. For more

information, check out Success Stories for MUSCLE & FITNESS

on page 159 in the July 1999 issue. Good luck and train hard!

ULTRA Physiques to Appear in M&F

Think ULTRA isnt for you?

Think again! You can tailor it

to meet your needs so youll

see ULTRA results.

R o b e r t R e i f f


6/8



WeeklyGuidelines

1215 on assistive exercises

20 on core exercises

WEEK 21215 on assistive exercises






70%75% 1RM on assistive exercises

65%70% 1RM on core exercises







Less than 90 seconds




Take each set to positivefailure (you can no longer liftthe weight using proper form),

but dont include any forcedreps or negatives; thatll comesoon enough!

After taking each positive repto failure, have a spotter helpyou with 13 extra forced reps.

Get your spotter to start helpingyou with forced reps to failure.

In other words, take each set tofailure and then have a spotterhelp you with the positive repsuntil you cant do any more.

This is the week youve beenwaiting for. Take each set to bothconcentric and eccentric failure pump out as many reps asyou can on your own, then havea spotter help you with forcedreps until all youre doing are thenegatives. You arent done untilyou cant even do the negative

without assistance.

WEEK 1

Reps Intensity Rest Between Sets Training Guide

1Workout intensities are based on a percentageof your 1RM (the maximum amount of weight thatyou can properly lift for only one repetition). If you

dont know your 1RM for a particular exercise, guessti-mate. Also, if youre unable to complete the prescribednumber of repetitions using proper form, adjust theweight accordingly.

2Precede the first exercise of each bodypart

with 12 warm-up sets do 15 reps with a lightweight (about 30%40% 1RM) and, if need be,

another 1215-rep warm-up set with a slightly heavierweight (50%55% 1RM).

Rules This Month

RobertReiff

This months set of workouts

depends heavily on your ability to

mentally and physically take each

set to total muscular failure.


7/8


HOW TO FILL IN: Write the weight used and reps completed. 255/20 is equal to 255 pounds for 20 reps.

For example: Single-Leg Leg Press 255/20 = Take this set to failure = Dont do this set

DAY 1Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR).

Stretch: Full-body stretching; 24 sets, holding each stretch for 1530 seconds.

Single-Leg Leg Press / / / /

Leg Extension / / / /

Leg Press / / / /

Lying Leg Curl / / / /


Leg-Press Calf Raise / / / / / / / /

Dumbbell Flye / / / /

Incline Dumbbell Press / / / /

Dumbbell Pull-Over / / / /

Lateral Raise / / / /

Dumbbell Shoulder Press / / / /

Front Lat Pull-Down / / / /

Dumbbell Bench Press / / / /

Dip / / / /

Machine Crunch / / / / / / / /

EXERCISE WEEK 1 WEEK 2 WEEK 3 WEEK 4


20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

20 20 20 20 20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15

20 20 20 20

20 20 20 20

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20 20 20 20 20





Seated Leg Curl / / / /

Leg Press / / / /





Standing Shoulder Press / / / /


Dumbbell Flye / / / /


12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

20 20 20 20 20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

12-15 12-15 12-15 12-15


Stretch: Quads, glutes, hamstrings, calves, hip adductors and abductors, and low back.

Running Drills:Walk/Run: Walk for 90 seconds, getting your heart rate up to about 65% MHR, then run for

90 seconds, getting your heart rate up to about 85% MHR. Repeat cycle for 3040 minutes.



8/8


DAY 3 contd

Dumbbell Bench Press / / / /



Dumbbell Front Raise / / / /




20 20 20 20

20 20 20 20

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20 20 20 20 20

DAY 5

DAYS 6 7

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR).




Leg Press / / / /




One-Arm Dumbbell Row / / / /


Incline Dumbbell Press / / / /



Dip / / / /

Bent-Over Barbell Row / / / /




20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

20 20 20 20 20 20 20 20

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20

12-15 12-15 12-15 12-15

20 20 20 20 20 20 20 20


Stretch: Quads, glutes, hamstrings, calves, hip adductors and abductors, and low back.

Running Drills:

Incline Sprint/Walk: On a slight incline (approximately 10 degrees), sprint at full speed for

20 seconds and walk for 40 seconds. Repeat cycle for 3040 minutes.




OFF

For some of us, judging ourselves by how we look in the mirror or how our clothing fits isnt enough to know whether were improvingour physique. Thats why weve set up certain fitness measurements designed to help you recognize what areas youve excelled at and

which may be idle. This allows you to determine which portions of the program you may or may not be following according to spec.Beginners to ULTRA, take your measurements today before you begin even one day of your training. Existing followers, wait until the end

of this month to take your readings. For details on fitness testing, check out page 166 of the July 1999 ULTRA system installment. M&F

Test for Success

Join us next month when pro fitness competitor Lisa Lowe and Janet Walberg

Rankin, PhD, of Virginia Polytechnic Institute and State University, Blacksburg, offer

their expertise in devising a transitional workout and nutritional program thatll star

getting you ready for summer, looking leaner than ever! See ya then!

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