I am focusing on this phase with a view to building up to phase 3 which will be my max weight for 4 reps.

So this middle phase utilizes the previous stamina high rep training to ease into the heavier lift pyramid training.

Each body part will do 4 exercises starting off at 20 reps and increasing weight until 10 rep max is achieved to failure. This will be achieved by 4 sets increasing weight to the 10 rep max. I am training 5 days a week to rest days usually 5pm utilising to carbs consumed throughout the day. My weight training is also supplemented by riding my Mountain bike and Road bike to keep my fitness levels high and body fat low.

I have now re - introduced CreatineFX and GlutamineFX to assist with the increase in strength demands of this phase.

I am utilising Tricarb before training and RecoverFX post training.

I am supplementing Glutamine and Creatine 4 times a day. I try to get most of my nutrients from food however I still supplement with WheyFX 3 times a day. The first meal I always have is oats with the FX mixed in , Tastes great and my favourite meal of the day, unless pizza is for tea.

I have still not decided what show I am aiming for but when I do I will let you know.

Keep fit, train smart, and stay natural

regards Brandon Greenwood

In a training sense, adding L-Glutamine to the post workout shake can help to preserve hard earned muscle but also to promote protein synthesis. This is vital for athletes and bodybuilders who may be on a calorie restricted diet.

Simply adding a teaspoon of L-GlutamineFX to your post workout shake and again to your bedtime shake is a great way to add this nutrient to your diet.

I personally have used L-GlutamineFX early in the morning, pre-breakfast on the odd occasion that I have done cardio on an empty stomach in combination with BCAA's whilst preparing for a contest.

Firstly, what I look for in a good whey protein is content and Smart-Tec's WheyFX has 25 grams of protein a serving so that ticks that box, I'm happy. Smart-Tecs advanced research has provided me with a protein that is high in top quality BCAA's also which really helps with recovery especially as I'm currently dieting, combine that with low carbs and fat per serving, throw in some Volac Whey Protein Isolate (the highest available protein content on the market) in there and you have an award winning protein. The reason I'm expanding on the Volac protein is that it is more expensive, and for good reason. The body can use it, all very well having protein content but if we can't use it then what's the point? WheyFX has 25 grams useable protein which is why it is the "smart" choice (yes, shameless pun in there).

Now, with a protein that performs, taste is also just as important if not, more so than amount of protein. If you are dieting, then everything you eat becomes that much more important and flavour is up there with a key component of food, why eat something you don't like when you have a tastier option? Well, WheyFX has 4 flavours and I can't fault any of them. In fact, I can't even choose a favourite so I just work my way through them all one by one. As soon as I think I'm liking the Vanilla more than the Banana, Chocolate Mud gets thrown into the equation and I'm undecided once again. So, whether it is Strawberries and Cream, Banana Smoothie, Chocolate Mud or Vanilla Ice Cream, pick any and you won't be disappointed. A good all round whey protein with the flavour to back it up.

Fabio Bonanno

Personal Trainer, Fitness Model and Lifetime Natural Bodybuilder

My training has always been relatively straight forward but the most important thing is that it is always consistent. I rarely miss a workout and if I do I make up for it in the next session. I also eat consistently well which is another factor. People often question which order of importance they should put nutrition, training and rest into. The answer for me would be that they are all as important as each other, but it is doing them all consistently well which will give you results.

Here is how an average day’s eating plays out for me at the moment: -

Meal 1 – 125-150 grams of oats, fruit, 1 serving of Smart-tec Wheyfx, 1 serving of Smart Vit

Meal 2 – 300-400g Sweet Potato or 250g Wholegrain Rice, 110g Grilled Chicken, 80g Green Beans

Meal 3 – 1 serving of Smart-tec Wheyfx, 3 x Smart-tec Tonalin CLA Capsule

Meal 4 – 300-400g Sweet Potato or 250g Wholegrain Rice, 110g Grilled Chicken, 80g Green Beans

Pre-Workout – 1 Serving of Smart-tec BCAAs 3:1:1 then Weight Training Session, during which I’ll often drink ½ scoop of Smart-tec Tricarb with 10grams of Smart-tec Glutaminefx

Meal 5 - Post-Workout – 1 serving of Smart-tec Recoverfx, 1 Serving of Smart-tec BCAAs 3:1:1

Meal 6 – Fish or red meat with vegetables, and maybe a few treats (off-season remember!)

Meal 7 – 1 serving of Smart-tec Sustainfx, 3 x Smart-tec Tonalin CLA Capsule

I follow this type of eating 6 days a week and as you can see my protein intake is roughly 50/50 between whole foods and protein powders. Supplementing my dietary needs with Smart-tec Nutrition products not only makes my protein consumption more convenient, but I don’t have to worry about the quality of the products as I know they’re from the best available sources. Also, most people (myself included) find it impossible to get all their daily nutritional requirements from whole food sources alone so it is important to use products that are good quality from a brand that can be trusted.

Training Split: -

Monday: Back & Rear Delts

Tuesday: Chest & Shoulders

Wednesday: Cardio & Abs

Thursday: Legs

Friday: Arms

Saturday: Cardio & Abs

Sunday: Rest

I tend to do 4-5 exercises for large muscle groups and 2-3 for smaller ones, performing 3-4 working sets in a rep range of between 6 and 12. As you can see there is nothing complicated about my split either but it’s the process of following this week in and week out which will has given me results. When following a new training split or following a new eating plan, give it time to see results, measure progress with photos or recording the amount of weight you’re lifting. Be patient, be consistent and results will come.

For my arms, I try to get a mixture of heavy weight, low reps and lower weight high reps to cover all bases and work every last fibre of muscle. For this reason, I use a number of training methods including drop sets, rest pause and supersets as you will see below.

Please note I would precede this workout with two warm up sets of bicep and tricep exercises.

EZ bar Preacher Curls – 3 sets of 8 – 12 reps, final set carry out 3 rest pause’s*

Superset **

Weighted Bench Dips – 3 sets of 8 – 12 reps, final set carry out 3 rest pause’s

Seated Hammer Curls – 3 sets of 8 – 12 reps, final set carry out 3 rest pause’s

Superset

Skullcrushers – 3 sets of 8 – 12 reps, final set carry out 3 rest pause’s

Straight Bar Cable Curls - 3 sets of 8 – 12 reps, final set carry out a giant drop set***

Superset

Rope Cable Press Downs - 3 sets of 8 – 12 reps, final set carry out a giant drop set

*Here I use the rest pause method to further stimulate the muscle. Upon reaching failure (around the 10th rep), I take a short rest (around 10 seconds), but do not rack the bar, before completing another rep. Complete three additional repetitions in this fashion. This method will help negate the oxygen restriction associated with sustained contractions, as it will assist with the removal of various waste products. This will then allow for higher recruitment of motor units and additional repetitions.

**As you see I superset all of my exercises meaning I perform my bicep exercise to failure and then go straight into the tricep exercise with no rest. This level of intensity will really challenge your body and encourage a large amount of blood to pump into your arms giving huge muscle pumps and will really facilitate growth.

***With the Cable Curls and Rope Press Downs I carry out a giant drop set on the final set. Once I reach failure, I drop the weight by a plate or two selecting a lighter weight and again work to failure (usually 5-6 reps). I would continue in this fashion for around 4-5 drop sets or until reaching absolute failure where I could barely complete a rep with good form.

After an intense workout like this one always remember to stretch at the end. Your muscles after a workout will naturally contract; stretching will help prevent them from shrinking and allows your muscles to rebuild, growing bigger and stronger. It will also help speed circulation to your joints and tissues and remove any waste products.

I would generally only carry out this workout once a week as don’t forget your arms still play an important role in your chest and back workouts and will similarly get a good workout themselves on these training days.

I hope you have enjoyed this article and look forward to hearing your experiences with it.

Gordie Adam

BNBF British Natural Heavyweight Champion 2011

Fuelled by Smart-Tec

My current diet isn't what you would call a normal "bodybuilders" diet. And by that I mean the whole brown rice/tuna/broccoli. Now don't get me wrong, these foods are in my diet, I'd be crazy not to put them in there. However, it is very challenging mentally as well as physically to eat the same foods all the time so, as long as I get AT LEAST a different portion of fruit and portion of veg a day and hit 30 grams of fibre, the rest is up to me. I don't kill myself if I have bread and jam or make a protein cake. If I hit my macronutrient number for that day then I go to bed knowing I've done what I can.

Smart Tecs supplements are my saving grace, the taste is amazing and I always look forward to my Chocolate Mud RecoverFX post workout. I currently use a lot of Smart Tecs products, here's the list

RecoverFX

WheyFX

CreatineFX

L GlutamineFX

DetoxFX

CompleteFX (rarely but very handy when stuck)

Still lifting weights 4 times per week and cardio 3 times per week, letting the diet take care of the fat loss. Here's what an average week looks like.

Monday - Military press day + accessories

Tuesday - Am Dead lifts + accessories, PM LISS 500Kcals cardio

Wednesday - Rest

Thursday - Am Bench press + accessories, PM LISS 500Kcals cardio

Friday - Squat + accessories

Saturday - LISS 500Kcals cardio

Sunday - Rest

Thanks for reading 

Fabio Bonanno

100% Natural Athlete

I eat a good varied diet all year round but I don’t restrict things like bread, butter, pasta, cheat meals at the weekend and a few vinos here and there. I am normal and enjoy the nice things in life, going out eating and drinking with family and friends  is part of life, I will be missing the tucking in but week by week will see the body fat melt away which will make it all worth while. I never, ever cheat a comp diet 100% all the way, after all if I don’t perform 100% I know I wont feel 100% on the day and that will reflect on my stage presence. Win or lose if you know you have given it your all then there are no ‘if I had only not cheated, if only I had made the effort to get in the gym instead of snuggling up on the sofa!’ consistency is key.

Here is what my current training schedule looks like for the week.  I say current because I constantly change it, that way I don’t bore myself to death and it gives my body a little shock now and again. If you stick with the same plan your body becomes accustomed to it and gains cease to continue.

Mon – Rest

Tue –   Shoulders, Quads

Wed – Back, Hams, Core

Thur-   Gymnastics training, Quads, Triceps, Core

Fri –     Cardio

Sat-      Hams, Chest,  Biceps

Sun –   Gymnastics training

My life is very busy what with family, work and comp training, which is why I need good supplements to help me through my hectic week.  Without supplements I would most definitely struggle to fuel my body and make any gains.  The products I use are Smartec Whey FX, Smartec Diet FX, Smartec Recover FX, Smartec Tri-carb and Smartec pro bars.

This may seem like a lot of supplements but they all have a place in my day.  Breakfast includes Whey FX mixed into oats and blueberries (favourite meal of the day), mid morning  I use Diet FX.  There are times when my schedule leaves me short of time to eat before a gym session this is where Tricarb comes in, gives me energy without making me feel nauseas before a tough session. Post workout I use Recover FX.  The pro bars I have either mid morning or afternoon with a nice cup of coffee (the perfect little treat not cheat).

Jenny x

As it’s off season for me I’m looking to put on as much lean muscle as possible. So here’s a quick rundown of my supplement use throughout the day:

AM: Complete FX, 5g L-Glutamine FX, 5g Creatine FX

Train: ½ scoop of Tri-Carb & 5g L-Glutamine FX mixed in 600ml of water

Post Workout: Recover FX, 5g Creatine FX

Snacks: Pro Bar FX or Complete FX shake

PM: Complete FX, 5g L-Glutamine FX (Before bed)

This would remain similar during my contest prep the only changes being substituting Complete FX for Diet FX, Glutamine would also increase to 4 times a day at 10g per serving and I would only snack on almonds or Diet FX.

I hope this has been helpful as always if you have any questions at all please drop me a line on Facebook.

Gordie Adam

BNBF British Natural Heavyweight  Champion 2011

Fuelled by Smart-Tec Nutrition!

Training going well and maintaining not bad strength levels. Starting to drop a little but only recently, and that’s not bad for 10 weeks in a calorie deficit. Keeping with Jim Wendlers 5/3/1 program which allows me to work on weaknesses (mainly posterior chain) Might have to reduce volume os assistance exercises as I will be more prone to injury. However, I’m going to listen to my body and play it day by day. Weight is still gradually dropping so nothing drastic with cardio yet. LISS 3 x week.

Extremely motivated just now and really just trying to surround myself with like minded people so I don’t go off track. Every day is a challenge but it is definitely worth it as I am close to the shape of my life – 10 weeks out! I’ll let you be the judge of that. Can’t wait for show time, it can’t come soon enough.

Here’s my current condition

As always, if you have seen my supplement cupboard, I couldn’t do all this without the help and support of my sponsors at Smart-tec and their brilliant products. Check them out at www.smarttecnutrition.com

Fabio Bonanno

100% Natural athlete