M&F ULTRA Month6 Screen

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ITNESS&USCLEM

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Ultimate Long-Term Resistance and Aerobic System

U.L.T.R.A1 2 - M O N T H S Y S T E M

MONTH 6

IfI told you that the next 10

pages contain the perfect

workout for every body,

you’d probably call me a fool. After

all, no single workout can be per-

fect for every individual body type.

So instead, I’ll tell you that the

bodybuilding system you’re about

to read is part of the most com-

plete, research-based and effective

programs ever written!

Bold? Sure. Never before has any

publication walked you through a

one-year training program like

we’re doing here. We’ve devised a

year’s worth of weight training,

diet, cardio and flexibility prescrip-

tions to make you more muscular,

leaner, stronger, in better cardio-

vascular and cardiopulmonary con-

dition, more flexible and with

more explosive power by year’s

end. And it doesn’t matter if you’re

a man or woman; the program can

be catered to fit your individual

needs and desires. Now, six

months into the program, we’re

training for hypertrophy, or muscle

growth. To help out, we’ve 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.

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

Mitch Sands andHolly Barthelmesskeep up the ULTRA lifestyle.

148 MUSCLE & FITNESS December 1999 Photos by Per Bernal taken at Tierra Del Ray apartments, Marina del Rey, California

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MUSCLE & FITNESS ULTRA SYSTEM — MONTH MUSCLE & FITNESS ULTRA SYSTEM — MONTH 6

BLKYELMAGCYN

Made to Order

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The goal of this one-year periodized workout is to get you more mus-cular, leaner, stronger, more flexible, in better cardiovascular and

cardiopulmonary shape, and build explosive power. If your immediatewants differ from what’s presented here, you can use the following tocater this month’s workout to fit your specific demands:

More Muscle: Since more muscle is our focus this month, youneedn’t worry about making any major alterations for improved gains.

More Strength: Next month’s emphasis is strength, but ifyou want to concentrate on it now, decrease the number of sets andreps per exercise, and increase the weight by about 15% and rest peri-ods to 3–5 minutes. If you’ve been training for a couple of years, youmay also find it helpful to make the last two training days in Week Fourstrictly negative training days. Just make sure to warm up thoroughlyand have an experienced (and strong) spotter assist you.

Less Bodyfat/Lose Weight: Consume only as many, orslightly fewer (200 – 400 less), calories as you burn each day. Continueeating a higher-protein diet, but cut down on the percentage of fat andcarb calories. Increase your reps by about 5–10, and decrease your restperiods 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, exerciseat an intensity level that progressively gets your heart rate up toroughly 80% –85% MHR.

2) During interval training, exercise at the higher intensity level for aslong as you can until you absolutely have to drop down to the lowerintensity for recovery. Stay at the lower level for only 1–2minutes before returning to a higher level of intensity.

3) Increase the duration of your cardio training sessions.Greater Flexibility: We’ve included a lot of

stretching this month, but one way to benefit even more isto have an experienced partner assist you in“contract/relax” stretching at the end of each training ses-sion or on your cardio and off days. For an explanation ofcontract/relax stretching, see “Stretch!” in the October M&F.

Time/Equipment Setbacks: Even in WeekThree, when your training volume is greatest, the workoutshouldn’t last more than about 90 minutes. If time isn’talways on your side, however, try these tips:

1) For fewer days in the gym, simply train each bodypartonly once per week instead of twice.

2) For less time per workout, cut out 1– 2 sets per exercisebut take each set closer to failure, and/or cut down on thefrequency and duration of your cardio. If you’re training athome or at a gym that doesn’t have some of the prescribedequipment, substitute exercises with ones that are similar.

Just because you’re new to ULTRA or bodybuildingdoesn’t mean you can’t start this program. The

key to success is making the correct adjustments.Here’s how:

Rank Beginners: “Lack of training knowl-edge is the biggest setback for beginners . . . theadvice that I wish somebody had given me when I wasa beginner was how to train properly,” says 1998 Mr.Olympia Ronnie Coleman. “That’s why articles likeULTRA are so important to beginners who can’tafford a personal trainer. Beginners should start withweights that are real light, and once you feel comfort-able with those weights, you can begin to work yourway up. Until that time, though, you have to start outvery light and with only a few sets.”

Ronnie’s right: It’s unwise for novices to jump rightinto this or any bodybuilding routine without spend-ing sufficient time preparing themselves. Therefore,significantly decrease your training intensity, volumeand cardio, and work your way up to what’s pre-scribed in the first week of this month. It may takeseveral months to get up to speed, but it’s a muchsafer and smarter way to approach this, or any, train-ing regimen. Remember, we all had to start some-where, and cutting corners is the quickest route tofailure and injury — not success!

Intermediate & AdvancedBodybuilders:Even for advanced bodybuildersquestioning whether or not tostart this program, Ronnie says,“The change is good — it’salways good for you to changethings up in your training, even iffor only a short period beforeyou switch back to your old rou-tine.” The key? As long as you’vebeen training seriously for atleast a year, go ahead and beginthis program. If you find that it’sstill beyond your capabilities,back off the volume and inten-sity and work your way up towhat’s prescribed.

The ULTRA System Training Progression

ULTRA New

December 1999 MUSCLE & FITNESS 149

Never before

has any publi-

cation walked

you through a

one-year training

program like

we’re doing here.

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Stacking supplements together, shocking your bodythrough variable training methods and gulping down

one protein shake after another are three, among many, tech-niques we use in hopes of building more muscle. As far asadding lean body mass is concerned, however, researchersand scientists use a common denominator to assess whetherthe body is growing and increasing in size or whether it’sstagnant or worse — losing muscle! The Holy Grail in build-ing muscle mass is called nitrogen balance.

What is nitrogen and why do we bother with it? GailButterfield, PhD, RD, director of sports nutrition in the pro-gram of sports medicine at Stanford University in Palo Alto,California, says, “An element of amino acids, nitrogen is oneof the things that make aminos special.” As it turns out, nitro-gen is much easier to analyze than either protein or aminoacids that make up protein. “Nitrogen is a measure of howthe body uses protein,” Butterfield explains. “Bodybuilderswant to achieve a positive nitrogen balance, where morenitrogen is coming into the body than going out of the body.”

Before you run out and buy a bucket of protein powder tooverwhelm your body with nitrogen, understand that proteincan do only so much to help create a positive nitrogen bal-ance. “There’s a balancing act going on in the body betweenprotein and energy in establishing a positive nitrogen bal-ance,” Butterfield notes. “You can’t achieve a positive nitro-gen balance unless you have a positive energy balance.”

Of critical importance in moving the body from a nega-tive nitrogen balance to a positive one is total calories, shestates. “As long as protein is adequate, the most typicalnutritional mistake many make in failing to reach a positivenitrogen balance is not consuming enough calories.”Although calorie requirements will vary greatly from personto person depending on age, muscle mass and activity level,Butterfield says, “You need only another 150 –200 extracalories a day above and beyond what your body burnsthrough its normal metabolic rate and exercise.” And if youhope to reach a continual positive nitrogen balance by blast-ing your caloric intake through the proverbial roof ? “You’llget fat!” she warns.

So, how much protein is helpful in building muscle whencalories are kept high and abundant? Butterfield places the

NUTRITIONEating for Muscle Size

By Chris Aceto

Supplementation for Muscle Building

When it comes to adding sports supplements to yourdietary strategy, keep in mind that total energy con-sumption and an adequate protein intake are the twomost vital factors that support a positive nitrogen bal-ance and muscle growth. Supplements can support orenhance the positive effects of a proper diet, but if yourdaily intake of calories and protein are inadequate orinconsistent, supplements alone will likely fail to pro-mote much benefit.

We recommend you take the following each day:Creatine 3 –7 gramsGlutamine 5 –10 gramsMultivitamin/mineral 1

150 MUSCLE & FITNESS December 1999

‘To build muscle, youneed onlyanother150 –200 extracalories a dayabove andbeyond whatyour bodyburns throughits normalmetabolic rateand exercise.’

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 thetypical recommendation bodybuilders stick to — 1 gram ofprotein per pound of bodyweight per day — Butterfieldexplains: “When your energy is high, you allow protein to doits 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 theall-important positive nitrogen balance: total protein to pro-vide adequate nitrogen plus increasing your energy intake byconsuming more total calories. An obvious question in themuscle-building phase is whether you can maintain a positivenitrogen balance by training more frequently than usual, orwith more sets and reps. Butterfield warns, however, that restis always an important component in muscle growth: “Theprocess of building mass involves tearing down tissue andbuilding it back up. Training too much results in excessivebreakdown, which can exceed the body’s ability to build.”That’s why you need to integrate your nutrition with yourtraining, along with sufficient rest, to allow your body time torebuild from grueling training loads.

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ULTRA Meal Planning — Month 6

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The goal is muscle growth this month, so we’vefixed the ratio of carbs /protein / fat at approxi-mately 60 /25 /15. Each meal below yieldsroughly 600 calories, with 90 grams of carbs, 38grams of protein and 10 grams of fat. Thesnacks are set at approximately 45 grams ofcarbs, 19 grams of protein and 5 grams of fat.

As for your total daily caloric intake, follow the

recommendations made by Gail Butterfield, PhD, RD,director of sports nutrition in the program of sports

medicine at Stanford University: Consume only150–200 more calories per day than you expend(to determine your daily caloric expenditure, referto the July issue, page 172). If you don’t notice anincrease in lean body mass by Week 2, further

increase your daily caloric intake.

60%Carbs60%Carbs

15%Fat

25%Protein25%

Protein

Ratio Goal

MEALS Cals Carb Pro Fat

2 whole eggs and 5 whites, scrambled 141 0 24 5

2 cups shredded wheat cereal with 1 cup low-fat milk 80 12 8 0

1 banana 120 28 1 1Totals 551 94 40 6

5 oz. ground turkey, browned 182 0 32.5 62 onion rolls 303 62 12 42 Tbsp. each ketchup/mustard 64 10 2.5 08 oz. orange juice 112 26 1.5 0Totals 661 98 49 10

5 oz. round steak, grilled 159 0 30.5 48 oz. baked potato 251 57 5 02 Tbsp. fat-free sour cream 16 1 3 01 cup broccoli, steamed 56 10 4 01 cup low-fat ice cream 212 38 6 4Totals 694 106 48.5 8

Heat together:5 oz. canned chicken 174 0 30 63 oz. cooked pasta 315 61.5 10.5 1.53⁄4 cup fat-free tomato sauce 67.5 13.5 2.5 01 cup Italian-style mixed frozen

vegetables 72 14 4 0Totals 628.5 89 47 7.5

5 oz. chicken breast, grilled 152.5 0 32.5 2.58 oz. baked yam 264 62.5 3.5 .53⁄4 cup corn, steamed 135 28.5 3 1.5Totals 551 91 39 4.5

6 oz. swordfish, grilled 194 0 33.5 6.53 cups shredded potatoes, grilled 349 75 8 2Small green salad with nonfat

dressing 60 12 3 0Totals 603 87 44.5 8.5

Stir Fry:5 oz. eye round steak 159 0 30.5 411⁄ 2 cups rice 300 66 9 1.51 Tbsp. mustard 18 3 1 01 Tbsp. honey 64 17 0 01 cup green beans 40 8 2 0Totals 581 94 42.5 5.5

7 oz. salmon, grilled 349 0 40 211 cup cooked rice 209 44 6 11 cup peas & carrots, steamed 122 22 7 .5Totals 680 66 53 22.5

MEALS Cals Carb Pro Fat

5 oz. chicken breast, grilled 152.5 0 32.5 2.51 onion bagel 230 46 8 11 Tbsp. fat-free cream cheese 15 1 2.5 01 Tbsp. barbecue sauce 20 5 0 0Lettuce, tomato 20 5 0 01 apple 81 21 .5 .5Totals 518.5 78 43.5 4

1 whole egg and 5 whites, scrambled 141 0 24 5

12 oz. baked potato, chopped, mixed into eggs 380 85 7 1.5

1⁄ 2 cup salsa 36 8 1 0Totals 557 93 32 6.5

SNACKS Cals Carb Pro Fat1⁄2 cup oats, dry measure, cooked 155 27 5 33 Tbsp. whey protein 60 1.5 12 11⁄2 banana 60 14 .5 .5Totals 275 42.5 17.5 4.5

3 oz. sliced turkey breast 91 1 15 31 pita pocket 183 31 5 12 slices each tomato and onion 20 5 0 01 Tbsp. fat-free mayonnaise 12 3 0 0Totals 306 40 20 4

12 oz. low-fat milk 160.5 18 12 4.52 Tbsp. whey protein powder 40 1 8 .51 banana 120 28 1 1Totals 320.5 47 21 6

3⁄4 cup low-fat cottage cheese with pineapple 174 22.5 16.5 2

3 cinnamon rice cakes 120 27 3 0Totals 294 49.5 19.5 2

21⁄2 oz. canned chicken 87 0 15 32 Tbsp. fat-free mayonnaise 24 6 0 02 slices whole-grain bread 150 27 6 21 pear 57 13 .6 .5Totals 318 46 21.6 5.5

Science Foods White Lightning Bar 261 27 27 51 apple 90 21 .3 .5Totals 351 48 27.3 5.5

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152

Counting 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 aren’t 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!

An ULTRA Success

Rob

ert R

eiff

One-Arm Dumbbell Upright Row

Start

Finish

Start

Finish


Preacher Curl

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BLKYELMAGCYN

November 1999 MUSCLE & FITNESS TK

153

Ronnie 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 recog-

nizes 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 can’t,” he notes. “If you’re tired or don’t have

the same intensity in one workout that you had the last time you trained that

bodypart, then you’ll need to adjust your training and rest schedule.” With

that in mind, we’ve designed your training routine to hit each muscle group

twice per week — one day heavy and the other day light.

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MUSCLE & FITNESS ULTRA SYSTEM — MONTH MUSCLE & FITNESS ULTRA SYSTEM — MONTH 6

Tuck Crunch


Decline Lying Leg Curl

Start Finish

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154

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154

Week 1Reps: 12 –15Rest Between Sets: 11⁄2 –2 minutesTraining Guide:

• Although you’ll feel like you can do morereps with each set, don’t — you shouldn’t takeany weight-training sets to failure.

• For cardio, pay close attention to yourheart rate and make sure that you alternatebetween easy and hard during intervals, usinga three-minutes-easy/one-minute-hard schedule.

•Don’t skimp on stretching between sets.


•Begin switching the order of your weight-training exercises, so that no two consecutiveworkouts are designed the same.

• Your goal should be to stress a differentbodypart first, each time you train.

• Only your last 1–2 sets of each exerciseon Days 5 and 6 can be to failure; stop allothers about 2– 4 reps short of failure.

Week 165% 1RM

Week 270% 1RM

DAY 1

DAY 2 Week 165% 1RM

Week 270% 1RM

/ / / / / / /

/ / / / / / /

/ / / / / / /

/ / / / / / /

/ / / / / / /

/ / / / / / /

MHR (MaximumHeart Rate): 220minus your age,then multiply bypercentage.

Ex: 65% MHR of a25-year-old is 127:

• 220–25=195

• 195 x .65=127 (rounded to nearest number)

Cardio Warm-Up (every week): 7–12 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



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


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


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, then 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.

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

GROWTH

‘ Lack of training knowledge is the biggest setback forbeginners . . . that’s why articles like ULTRA are soimportant to those who can’tafford a personal trainer.’

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MONTH 6

BLKYELMAGCYN

November 1999 MUSCLE & FITNESS TK

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• All weight-training sets on Days 1 and 2 should beabout 1– 4 reps short of failure.

• On Days 5 and 6, only your last three sets can betaken to failure.

Week 375% 1RM

Week 480% 1RM

Week 375% 1RM

Week 480% 1RM

/ / / / / / / /

/ / / / / / / /

/ / / / / / / /

/ / / / / / / /

/ / / / / / / /

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

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


Week 4Reps: 4 – 6Rest Between Sets: 2– 3 minutesTraining Guide:

• Here, you’re getting ready for nextmonth’s strength-training onslaught.

•Your sets and reps have been cutway down, but your %1RM and restperiods have continued to increase.

• Only your last set of each exer-cise on Days 5 and 6 can be takento failure; stop all others about 2– 4reps short of failure.


RULES

1) Workout intensitiesare based on a per-centage of your one-rep max (1RM, themaximum amount ofweight that you canproperly lift for only onerepetition). If you don’tknow your 1RM for a par-ticular exercise, guessti-mate. Also, if you’reunable to complete theprescribed number ofrepetitions using properform, adjust the weightaccordingly.

2) Precede the firstexercise of a givenbodypart with 1– 2warm-up sets — do12 –15 reps with an easyweight (representingabout 35%– 40% of your1RM); then, if need be,do another 10 –12-repwarm-up set with aslightly heavier weight.

3) Stretch the targetedmuscle group beforeand after training thatbodypart, as well asbetween sets. Performall stretches for 2– 4 sets,holding each stretchedposition for 15 – 30 sec-onds — don’t bounce.Examples of muscle-spe-cific stretches are shownon the pullout chart in theOctober issue.

GROWTH TRANSITION

➔

French Press 95 / 10 95 / 10 95/ 10 95 / 10

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


Start

Finish

Start FinishLying Back Extension


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DAY 5


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Week 170% 1RM

Week 275% 1RM

DAY 6 Week 170% 1RM

Week 275% 1RM

DAY 4 — EACH WEEK

Cardio Warm-Up: 7–12 minutes at 65% MHRFull-Body Stretching: 2– 4 sets, holding each stretch 15–30 seconds


Stretch — see rule #3, pg. 155: triceps, biceps, glutes, quads, hamstrings, calves, low back


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

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

/ / / / / / /

/ / / / / / /

/ / / / / / /

/ / / / / / /


Stretch — see rule #3, pg. 155: shoulder external rotators, chest, anterior shoulder, mid & upper back, triceps, low back

Flat-Bench Dumbbell Press




Tuck Crunch reps:


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

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

GROWTH


Start

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

Calf Raise

BLKYELMAGCYN

Week 380% 1RM

Week 485% 1RM

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Week 380% 1RM

Week 485% 1RM





Join us nextmonth when we walk you

through a seriousstrength phase

designed for bodybuilders.

See ya then! M&F


GROWTH TRANSITION MONTH MONTH 6

‘It doesn’t matter

if you’re a man

or a woman, the

ULTRA program

can be catered

to fit your indi-

vidual needs

and desires.’

Finish

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/ / / / / / / /

/ / / / / / / /

/ / / / / / / /

/ / / / / / / /

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M&F ULTRA Month6 Screen