Ed Brown, Jr continues his winning ways! Ed won both the Open and Masters divisions of the 2015 Ronnie Coleman Classic! Yeah, buddy!
Ed was Lee Priest’s training partner in 2007 while Lee was still in the United States and competing in the PDI. One of the things that Ed remembers Lee telling him as he dialed into contest condition was “You gotta get harder, douchebag.” and “Stop saucing your foods”. Of course it helps to have one of the best bodybuilders in the world as your training partner.
There is already a ton of videos and articles on Ed’s training on this site and we’ll have more in the near future. In the meantime, here’s the latest video with Ed! Congrats to Ed Brown, Jr and his lovely wife!
P.S. This is another reminder that if you want to be YOUR best, surround yourself with THE BEST. Don’t settle for less! I wrote an article about this on my Scott York Fitness site here.
“If I have seen further than most, it is because I have stood on the shoulders of giants”
Every so often you have people who come along that completely transform the traditional paradigm…
It is truly a remarkable feat of genius and imagination. These are just a few examples:
~ Copernicus…The Origins of the Universe
~ Newton…Calculus and the Button Hook Theory
~ Darwin…Origins of the Species
~ Steve Jobs…Apple
~ Mark Zuckerberg….Facebook
These true giants transformed the world as we knew it through creativity and genius. On a much smaller (but very important) scale, the fitness industry has seen its own set of giants including:
~ Eugen Sandow (April 2, 1867- October 14, 1925)
~ Angelo Siciliano (Charles Atlas… October 30, 1883 – December 23, 1949)
~ Bob Hoffman (York Barbell…1898 -1985)
~ Jack LaLanne (September 26, 1914 – January 23, 2011)
~ Joe Weider (November 29, 1920 – March 23, 2013)
And last but not least for his significant impact in the world of bodybuilding…
~ Arnold Schwarzenegger (July 30, 1947 to present)
When it comes to health and wellness, these giants are the true forefathers in the world of fitness.
In the early days of bodybuilding, exercise physiology and sports nutrition were in their infancy. How much protein to eat or the specificity of training wasn’t as much the main concern. This is where our forefathers come in. These giants had a vision… and their vision was based on experiments, observations, analysis, and conclusions. The gym was the test tube… the experiment was the pump… the observation was the reflection in the mirror… and the analysis was on note pads.
Who could have known that years down the road the conclusion would agree with the hypothesis?
Lift Big…Stress = adaptation
Eat Big… Nutrition = replenishment and repair
Rest… = Recovery and growth
Throughout the years the giants would refine their methods of training:
Pyramid training…fast twitch type 2 fibers for strength
Forced reps…creating greater damage
Drop sets…going beyond failure
Negatives…equals greater damage… equals greater adaptation
When it came to food:
Fruits and vegetables
Water….plenty of water
Each principle built on the next, creating the next generation of bigger and leaner bodybuilders. The word (and the looks) spread fast and began to permeate into other areas of sports…football, basketball,track, soccer, and in modern times, golf.
It’s not that science hadn’t studied human motion (kinesiology) or food (sports nutrition)…they just hadn’t explored it to the extremes/specifics that our forefathers had. What that meant for the average bodybuilder (outside of the California, New York area) was that your knowledge was limited to hearsay and opinions within your local gym – this is still problematic.
I found this out first hand in my early days of bodybuilding. Everyone had an opinion to give when they found out you were getting ready to compete – especially the out of shape people.
Fortunately I stuck with the giants and fruits of my work paid off by winning the 1990 Mr. Texas and 1991 Mr. USA. Those were the good old days. A lot has happened since then. I had the opportunity to go back to school. I enrolled in a kinesiology and nutrition class at The University of Texas at Tyler. As Doctor Phil would say…going back to school would provide many “Aha moments”.
The kinesiology teacher went through the Specific Adaptation to Imposed Demands (SAID Principle). He continued with muscle fiber types, rest, recovery, muscle fiber tears, aerobic, anaerobic, and anaerobic glycolysis. The terms were like muscle memory for my brain…I knew these things…I didn’t know the science behind them – remember…my knowledge came from the gym.
The nutrition class was just the same…lean proteins, complex carbohydrates, fruits, vegetables and unsaturated fats. I never knew that the reason I ate protein and carbs together every 3 hours was because it is the optimal way to stabilize blood sugar and burn fat…I just knew it worked! Again…at the time, my guide was the pump, the reflection, and the notes from prior years.
Sports training has really changed over the past 30 years. We now have information that can allow for one to reach his or her goals with specifics that have only been available in recent times. The thing that I am the most proud of is the creativity and ingenuity that came about from a few “muscle heads” that had
the vision, perseverance, and dedication to see their dreams come to fruition.
Who would have known…. We were right all along?
– Kelly Hitchcock
As the owner of K H Fitness in Tyler, Texas, Kelly brings tremendous knowledge of diet and exercise. Kelly has won multiple titles in bodybuilding including Mr. Texas and Mr. USA. Kelly is married and has 2 children who are both active in athletics. Kelly trains high school, college and pro athletes including football players from the University of Houston, Mississippi State, the Dallas Cowboys and others.
note- Kelly was my bodybuilding training partner in the early 1990’s.
Here’s the latest talk show featuring Lee Priest!
In this episode (March 2015), Lee talks about moving and how much he “loves” it. He also answers tons of questions from his fans about:
- How to get bigger triceps
- Flashback to Venice, California 1997 – hanging out with Joe Gold, Arnold, Eddie Giuliani, and others
- Last book Lee read
- How to stay on track with your diet and training
- Favorite flavor birthday cake, ice cream
- The person that Lee would least want spotting him in the gym
- Favorite training partner (hint – Ed Brown, Jr is one of them)
- What lies ahead in 2015 for Lee and much more
P.S. If you haven’t seen it yet, you must watch the video below of Arnold calling out modern bodybuilding. This video was filmed over the weekend of The Arnold Classic 2015
The Russians dominated the 1976 Winter Olympics.
In 1979 at a sports psychology and performance gathering in Milan, Italy, American Scientist Charles Garfield, PhD. found out why. After a late night party in Milan with the city’s founding fathers and other dignitaries, a group of Russian Scientists told Charles that the reason they dominated that year was because of a secret mental approach. They had been implementing visualization, relaxation and concentration drills on their athletes which helped them DESTROY the competition.
Charles Garfield had been a bodybuilder, weight lifter and powerlifter for most of his years and simply couldn’t believe what he was hearing. He called B.S.
The Russians and Charles went back and forth until one of the Russians said “Let’s go find a gym right now and we’ll prove it to you!” So at 1am in Milan, Italy they went looking for a gym.
PREPARE TO HAVE YOUR MIND BLOWN!
Once they found a gym, the Russians asked Charles what was the most he had ever bench pressed. Charles said that about 8 years earlier he had been in hard training and had benched 365lbs. They then asked him how much did he think he could bench press right now as an absolute maximum. Charles thought for a moment and then told them 300lbs maybe.
As he warmed up, the Russians began using their mental toughness techniques on him – concentration, relaxation, visualization. I should mention that Charles WAS NOT warming up with any weight or with a barbell. At this point, it was all verbal. Coaching him, prepping him mentally. They walked him through 225lbs, 300lbs, 335lbs but only mentally. They loaded the barbell with 365lbs and told him to go ahead and physically perform the bench press for 1 rep.
To his amazement, he did it! Charles lifted 365lbs whereas just 45 minutes earlier he was sure that his one rep max was only 300lbs. That’s a 20% increase!
Dr. Richard Restak, a neuroscientist and author of 12 books about the human brain:
“The process of imagining yourself going through the motions of a complex musical or athletic performance activates brain areas that improve your performance. Brain scans have placed such intuitions on a firm neurological basis. Positron emission tomography (PET) scans reveal that the mental rehearsal of an action activates the pre-frontal areas of the brain responsible for the formulation of the appropriate motor programs. In practical terms, this means you can benefit from the use of mental imagery.”
YOU NEED TO KNOW THIS
At any time, whether you are an elite world class athlete or not, you are only using 25-30% of your muscle power.
Think of it. Your muscle fibers are only giving you 25-30% of their total ability. Wow! JUST KNOWING that should cause your face to break into a big grin. The question is, how do you bridge the gap? How do you go from 25-30% to 31% or more?
You use your mind.
If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. – Bruce Lee
You work on the same techniques that the Russians used on Charles Garfield. These techniques are those of:
By the way, this is NOT foo-foo Austin, Texas hippie drill where you eat magic mushrooms and go into a trance.
This method is used on elite world class athletes who lift tons of weight, sprint like a cheetah and jump like a red kangaroo.
Prior to the 1976 Olympics, the Russians divided their high level elite athletes into 4 equal groups. They wanted to conduct an experiment with the mental training techniques that they had been developing.
- Group 1 performed just physical training during the several week experiment
- Group 2 performed 75% physical training and 25% mental training
- Group 3 performed 50% physical training and 50% mental training
- Group 4 performed just 25% physical training and 75% mental training
*At the conclusion of the experiment, Group 4 made the most improvement in terms of their physical capabilities. BY FAR. Group 3 made the second most improvement, group 2 made the third most improvement and group 1 made the least improvement. * Peak Performance by Charles Garfield, PhD
The mental training obviously paid off
More than ever, we as a society are distracted. Even if you’re NOT an athlete nor want to be one, these techniques will help. I saw a story about Arnold Schwarzenegger recently in which he talked about his need to become more focused in the mid -seventies. He was just starting to realize some success by way of his movie career, real estate, books and seminars. He felt distracted and unfocused. A friend told him about transcendental meditation. He started using it 2 X a day for 20 minutes each session. *The TM technique involves the use of a sound or mantra and is practiced for 15–20 minutes twice per day.
Arnold said that it completely fixed his distraction problem and that he learned how to focus and go on to do some big things in life (mild understatement).
HOW TO START
Spend 5 minutes in a quiet, dark room with a timer and a pen light, flash light, etc. Turn the pen light on, turn the lights in the room off so that it’s dark, start the timer which should be set for 5 minutes (more if you want). Your goal is to focus on the light which should be shining on a wall. As thoughts come in and out of your mind, continue to gaze at the light. Keep your mind clear. Focus on your breathing to relax. Once the timer goes off at the 5 minute mark, you’re done.
Repeat this drill every day for 7 days. I’ve found that right after a workout but before I eat is a good time for me. Find the time that works for you. By doing this drill, you are working your mental muscle, building your focus capabilities and drowning out the noise.
But, in the first place, you must learn to exercise your mind
– Eugen Sandow
The above sentence is the third sentence of the classic 1897 book, Strength and How To Obtain It
DROWN OUT THE NOISE TO GET THE TOYS
The toys could be anything that you desire – a car, a vacation, a house, win an adventure race, etc. YOU decide what the toys are. That’s the fun part. They’re is no trophy or award for how many facebook posts you make or how many likes your post gets although I know that facebook is a necessary evil in today’s business world.
Next is the put your plan into motion part. Get going, it only takes 5 minutes.
I’m doing this step (step 1) of the 3 steps this week. Stay tuned because I’ll be writing about step 2 next.
Stay tuned and stay focused!
Good luck to client, Jonathan Kelly in today’s Blue-Grey All-American Bowl, Jan 22nd, at Dallas… instagram.com/p/BeQaH6CFzR5/
Keegan wins the December challenge and a $20 gift card to Freebirds in Cedar Park. To qualify… instagram.com/p/BeOJ9kWljG9/