Body Transformation: Jim Davis

Jim Davis and I have been friends on Facebook for quite some time.  I didn't realize how remarkable his transformation was until I started browsing through some of his old pictures.  He graciously agreed to do an interview for Strongandfit.net and share his inspirational story:

*Jim, first of all I'd like to thank you for taking time to do this interview with me.  Please give my readers a brief introduction of yourself:  your background, career, family, etc.

Brief?  I'm 56!  How can it be brief?  I'm currently divorced since 2005, engaged to be married again by next spring, and a marketing editor for a major online retailer.  I spend my whole day staring at computer screens, editing other peoples' writing,

I'm a long-time lover of the weights, and started training in 1968, when I was 14.  My initial education with the iron happened with Earl Clark, who was the 1958 NABBA Mr. Universe, and who owned a gym in my home town.  He taught me how to train, how to eat, and how to grow.  I had been a wrestler all through high-school,  I entered my one and only previous contest in 1972, and came in second in a field of three teens in a small, local contest down in San Diego County, California.  I was hooked.

Then the Army happened.

I broke both legs three weeks into basic training -- shattered both tibia.  I recovered from that, then suffered a torque-injury to my lower back in advanced training a few months later, which laid me up AGAIN.  I went back to the weights over and above the Army's program after each of these.  Then when stationed in Germany, I was in a jeep accident which screwed up my back even worse.

When I left the Army, I was granted 10% service-connected disability for my back problems, but it was much worse than that.  It was the beginning of a deterioration that went on for the next 30 years.

I kept trying to go back to the gym, but the limitations to the back and the pain kept getting worse and worse.  Chiropractic would help for a time, and even acupuncture, but the slide kept going.  I was involved in medieval martial arts for a long time -- combat in full armor -- but by 2001, I couldn't do that any more at all. I just couldn't keep my conditioning or take the pain of fighting in 80+ pounds of plate armor.

*You have undergone and incredible transformation.  Please tell us a little bit about the former Jim Davis--your condition before you started training. 

By 2000, the Veterans Administration had rated me as 60% disabled for my problems.

In 2002, I had the first of several injuries and slowly ground me down.  I fell in the garage, and in reaching out for support, hyperextended my left arm, and the elbow struck the corner of a chest, separating my biceps tendon from my elbow right at the insertion.  The surgery to repair it, unfortunately, left me with damage to the extensor nerves to the left hand. I was originally told by the VA that I had less than a 30% chance of getting full function of my hand back.  Thanks to my massage therapist and acupuncturist, I was able to do somewhat better.  Six months of therapy mostly solved the problem, but then I had to worry about therapy to the biceps, which had by now developed severe adhesions.

In August of 2003, I had surgery on my left shoulder to reduce arthritic overgrowth to the acromion and glenoid process, beginning another long recovery process.  Originally, the VA Physical Therapist told me I wouldn't get full range of motion back, but five sessions with an Active Release Therapy practitioner proved -that- one wrong.

Just as I recovered from that, I was hiking in March of 2004, and suddenly, both my legs went out from under me, and I slid down a long hillside on my knees, ripping my right quad off at the tendon, and tearing up the left pretty badly, but not off completely.  MORE months of therapy followed.  I was in the gym on crutches, though, trying hard to keep going.  It was in March of 2005, though, when we discovered what actually had happened, due to a nerve conduction study.  I was losing the transmission from my spine to the extensor muscle in my legs, and they were no longer getting any work or any signal TO work, and I was slowly losing all control of my legs.

The VA doctors (the only source I had at the time, told me they couldn't fix it, and it was just going to get worse.  By the end of 2005, I was on a cane constantly, in pain on standing more than even a minute, and couldn't climb stairs or even get up a curb without help.

I landed a full-time job in September of 2006 (I'd been doing freelance and contract work before that, which is why I had no insurance), and once the benefits kicked in started looking for a real neurosurgeon.  Finally in summer, 2007, I found one.  After three different surgeons told me there was nothing that could be done, Dr. Mesiwala, of the California Center for Neuroscience and Spine, looked at the issues and said "Sure, we can fix that".

So, three years ago July 30th, I entered the hospital for the repair.

*What was it that finally made you decide to change?

Well I knew I had to lose weight -- I was 303 when I entered the hospital.  I got really scared when they came in to give me insulin on the morning of the surgery.  I said "I'm not diabetic!"  The nurse said "Yes, you are. Your fasting blood sugar was 237 this morning."  I managed to get down 20 lbs. over the next 11 months before the doctor finally told me I could go back to the gym in late June of 2008.  He said "your low back is now probably stronger than the rest of you!" I was 283 and 34% bodyfat.

So I got back to it.  I'd dropped to 266 and 29% by October, when I met Tom "Ragingmuscle" Fuller and the Animal Barbell Club.  He offered to take care of my training and diet plan.  By Christmas I was 247 and 24%, and by March, when I went to my first Animal Pak "Cage" at the Arnold Fitness Festival, I was 229 and 20%.

In July, I entered Animal's "Iron Contest" and was one of eight guys chosen nationwide to see how much muscle we could add in 14 weeks.  I went from 228 on July 14 to 254 on October 14, and of that, 20 lbs. of it was lean muscle mass, measured by hydrostatic weighins.  I beat 7 other guys, the OLDEST of whom was 14 years younger than me.  

Having done that, I realized I could do almost anything I put my mind to, and asked Tom if I should set my sights on a contest.  He said, "Yes," and suggested the Los Angeles Bodybuilding Championships, on July 24, 2010.  We didn't make any immediate changes, but made a plan to begin the cut and prep in February.

I was 254 at 18%.  By the contest this past Saturday, I was 206 at 8%

Jim hits the stage at 8% body fat.

*How has your life changed since getting in shape?

Well, I get a lot more interest from the ladies . . . and some guys .  I'm getting lots of requests for help with diet and training -- even though I have no certifications or professional credentials.  The first time I saw my regular VA doctor after dropping from 266 to 228, he came into the room, looked up and said "Oh, I'm sorry.  I was looking for Mr. Davis." I spoke up, and his jaw dropped.

Physically, I feel MUCH better.  I've had some other medical issues in recent months, many of which are related to aging and old pre-fitness problems -- kidney stones, diverticulitis and even over-proliferation of blood cells, and finally shingles, just three weeks before the contest, but my health overall is great, and the doctor has told me my overall condition has allowed me to deal with the other issues much better.

Even people at my job have noticed, and the number of people who tell me I'm an inspiration is rather daunting.  I just did this because _I_ wanted to, and had for years.

*Please tell us a little bit about your diet and training (routine, favorite exercises, etc).

I follow a four-day split normally, that changes a little between bulking and cutting.  During mass season, I work an arm day Monday, Legs Tuesday, Delts and Chest on Thursday, and Back and Traps on Friday, with Calves stuck in in various places.  Abs get worked 2-3 days a week, and more as I approach a show, certainly.  If you'd ever told me that my favorite day would be back day BEFORE my surgery, I'd have told you that you were crazy.

I love Rack Deadlifts.  Thanks to a foot of titanium cage in my back, I can't really do floor deads well, but I LOVE rack deads, and have worked up to 455.

I enjoy almost any back exercise, which I find really ironic.

I've even started to enjoy legs again.  I had lost most of the muscle in my legs due to nerve impingement, so that's been a long road back.  I first got under the squat bar again in April of '09, using a huge 95 lbs. counting the bar.  I'd worked up to 315 for 13 before I started cutting, so we'll see how kind of mass I can add in the next few months.  I do have to concentrated on my chest, which is relatively weak -- my best bench press has only been 265, and I need a lot more mass up there to show well on stage, so that's going to be a major concentration in the next months.

I'm going to be determined not to put on too much fat, though -- I never want to get above 15% bodyfat again, and would like to stay at 12% or under.  I -like- having abs again.

 

*Tell us a little more about the recent competition.

I just competed last week, at the Los Angeles Bodybuilding Championships on July 24th, where I came in 4th in the Over 50s, and 5th in the Novice Heavyweights.

The experience was  . . . intense.  (I can expand on that if you want . . . a lot.  I diaried the whole thing on the Animal Forum.)

*What are your plans for the future?

I want to take some time to add some more mass, and then hope to hit the stage again late next year.  I'll be moving to Kentucky this fall, and hope to get into their NPC community.

*Thanks again for your time, Jim--you are an inspiration to all of us.  

What did I say about that "inspiration" thing?

But, you're more than welcome.  I'm happy to share!

Karate Ice Break

Graeme Sneddon, Founder of Budo Kenkyu Kai doing 500lb ice break using descending Elbow Strike.

Best Ab Machine

What is the best ab machine? 

Read my blog and you'll see I'm just not a big fan of most infomercial ab machines.  

Here are the issues I have with most ab machines being sold on TV:

*They are relatively expensive when compared to other types of equipment (which I'll explain later).

*The commercials tend to promise you can shrink your waist and lose fat by only using the before-mentioned ab machines.  As I've mentioned several times, abdominal training just doesn't burn enough calories to be the main fat loss strategy.  You need to work bigger muscles (like your legs) to really burn fat/calories.

What would I recommend as an alternative?

First and foremost, you need a well-designed fat loss strategy.  This is absolutely crucial if you are wanting a flat stomach--much more important than the type of abdominal training to you.  For this I would recommend Mike Geary's Truth About Abs (this has been my #1 selling fat loss product for quite some time and I stand behind it 100$). 

So let's say you have your diet and exercise in order.  There are a few pieces of equipment I can recommend.

For beginners I would recommend an Exercise Ball.  These are inexpensive and allow you to get a good stretch for exercises such as crunches.

For more advance trainees I would recommend the Ab Wheel (click the link and you can see a video demonstration.  This is another very affordable and versatile piece of equipment).

A slightly more expensive variation on the ab wheel is the Lifeline USA Power Wheel II.  Here's a video of one of the exercises you can do: Power Wheel Inch Worm.

I hope these recommendations help.  Spend your money wisely and train hard.

600th Post; 600 Pound Bench Press

Well, I've officially reached 600 posts here at Strongandfit.net. I think it is fitting to post a 600 lb lift, so here goes: this is a 600 lb (raw) bench press, executed by Josh Bryant at Atlantis Strongest Man in America Contest.

World Physique Magazine (Summer 2010)

Hey guys,

Be sure to check out the summer edition of World Physique Magazine.





This latest edition will be arriving at stores this week (it should be hitting the shelves between July 28th and August 5th).  You can also order a copy through their website. 

Final Phase Fat Loss: Lactic Acid Training

John Romaniello explains lactic acid training, one of the strategies he prescribes in Final Phase Fat Loss.

You can read my review here: Final Phase Fat Loss Review.

Training Journal (July 25th)

There isn't much to say about this week's training--I was out of the gym all last week (I was out of town).  I thought about trying to get a quick workout in Saturday but I just didn't have the time.

I was doing Jason Ferruggia's Triple Threat Muscle until about three weeks ago.  I decided to switch back to my usual routine for a while.  I did really enjoy 3XM and my recommendation stands.  If I were training for some kind of sport (football, etc) I would stick with 3XM.

I think I'm going to try Brad Pilon's Anabolic Again starting tomorrow.  I'm not used to training four times a week (which is what his program calls for) so we'll see how this goes.  I'm really interested to see how it works.

Re-Runs: Out this Week

Hey guys,

I'm out of town (and out of the gym) this week.  I don't really have time to post anything new.

Here are few articles from the "early days" of this blog.  Check them out:

Do Diet Pills Really Work?

How Do I Flatten My Stomach?  The Truth

Training and Muscle Soreness

Bodybuilding Supplements: An Introduction

Body of Fire: Pre-Launch

Chad Waterbury's Body of Fire program is now available at a pre-lauch discount.  Check it out by clicking HERE. 

I've read Chad's stuff for quite some time--he knows what he's talking about. 

I'm going to be busy for the next week and I probably won't be posting much here.  But I'll try to review this new program soon. 

Permanent Muscle Program Review

A review of Reuben Bajada's Permanent Muscle Program. 

I was skeptical when Reuben Bajada contacted me about reviewing his program. After all, the last company to contact me ended up having a slight backfire--instead of promoting their product I wrote a negative review. But I told Reuben to send a copy to me and agreed to check it out.

It’s taken me a while to review the Permanent Muscle program because there is a lot of information (almost 800 pages worth). I’ll give this one a “thumbs up” and explain why in this review.

So here goes—let’s talk about what you get when you order Permanent Muscle:

The Permanent Muscle program consists of 10 Modules/Chapters. I’ll give you a quick summary:

Module 1: Are you a contender or a pretender?

This is more of an introduction. Bajada encourages his readers to learn what really works in terms of training. He exposes 15 lies that are prevalent in the fitness industry.

Module 2: Setting Goals Forms the Backbone of Success

Bajada introduces a “6 stage success template.” As the name implies, this chapter is all about challenging yourself with high (but realistic) goals.

Module 3: Creating An Unstoppable Training Mentality!
 
The author challenges the reader to treat his/her body as a “machine.” You would expect a car to run optimally with the best fuel and maintenance. The human body works the same way—treat it well and you’ll get the best results.

Module 4: Uncovering The Facts Behind Nutritional Supplements

I agree with most of the things written in the Permanent Muscle supplements review: we both agree that most of the bodybuilding supplements out there are crap (he’s one of the few guys I’ve seen that, like me, doesn’t buy into “nitric oxide boosters”).

I did find a few of areas of disagreement here:

Thermogenics: Reuben is somewhat negative about thermogenics supplements. I think the ECA stack is helpful if used properly.

Prohormones: We both agree that prohormones should be avoided, but for different reasons. Reuben believes they were banned for safety concerns. I believe prohormones never produced the promised gains in the first place, and were banned because most lawmakers are idiots (even steroids were banned for purely political reasons, not medical ones).

Bajada and I also disagree about the efficacy of creatine ethyl ester.   I think CEE is worthless (see: my review of creatine ethyl ester). He believes it is effective in some cases.  We’ve discussed it through email and I understand where he’s coming from. Regardless, I would never recommend CEE—especially when you consider the cost. You can read and just make up your own mind on that one.  He and I would both recommend creatine monohydrate as the more proven, cost-effective supplement. 

Module 5: Harnessing Your Almighty Hormones!

Muscle-building hormones are covered here, such as testosterone, growth hormone, insulin, etc. Bajada explains how to maximize each hormone. He encourages low sugar intake and adequate sleep, for example, to maximize growth hormone production.

Module 6: The Muscles Of The Perfect Human Machine

This is, in my opinion, one of the most impressive chapters/modules. There are highlighted pictures, before/after pictures, and descriptions of the best way to train each muscle group. This particular module really makes Permanent Muscle stand out from other programs I’ve review.

Module 7: Permanent Muscles Ultimate Exercise Database

This module has over 420 photos of Reuben Bajada performing the exercises you’ll be doing in the training program. Note: there’s really no reason to try to read through this section—it is best to use it as a reference once you start the training program.

Module 8: Filling Your Stomach With Total Nutrition

The Permanent Muscle nutrition plan is called the “fuel plan”—designed to give your body the proper nutrition to grow muscle. Calories are discussed as well as macronutrients (carbohydrates, proteins, and fats). He also explains how to estimate your caloric needs.

Module 9: Permanent Muscles Custom Meal Plans

This module contains nutritional information on the best muscle-building foods. Bajada then explains how to plan your meals.

Module 10: 28 Week - Permanent Muscle Workout Program

This, of course, is the actual workout program. It is broken up into three sections:

Phase 1: ESP—Establish Strength and Power (3 weeks)
Phase 2: Permanent Muscle Construction
Phase 3: Absolute Resistance and Volume

The program looks well designed and I think it would work well for a beginner trainee looking to put on muscle. The trainee would simply refer to the Permanent Muscle Exercise Database to see how to do the exercises.

My Conclusion:

Permanent Muscle is a complete, well-designed course on how to build muscle. I believe it would be a good investment, especially for relatively new trainees trying to learn how to build size and strength.


CLICK HERE if you'd like to check it out (please use my links if you decide to try it--you'll be supporting and honest voice in the fitness industry--I only promote products I believe to be worthwhile).

One final thing—all the modules come as one, massive document. It took me a little while to get used to this since other programs are often broken up into several files (pdf and video files). But it wasn’t hard to navigate once I got the hang of it.

Spartacus Blood and Sand Workout

What workout/training did Andy Whitfield, Manu Bennett and the others from Spartacus Blood and Sand use to get in such phenomenal shape? They went to "gladiator boot camp," which included four hours of training every morning (see the video below).

Four hours of training a day just isn't practical for most of us.  If you are looking for a "warrior routine" you could do on a more realistic schedule (three times a week)  I'd recommend Triple Threat Muscle.   I've tried it and it is a great program (check out my Triple Threat Muscle Review if you'd like more information). 

Holy Grail Body Transformation (Pre-Launch)

Holy Grail Body Transformation Program

Tom Venuto's Holy Grail Body Transformation program is now available for just 30 bucks (29.97).  This promo is part of their pre-launch sale, so the price will eventually go up.  


CLICK HERE check it out.

Bodybuilding Supplement Life Cycle

I'd like to explain the bizarre phenomenon of the bodybuilding supplement life cycle.  I think it most closely resembles the life cycle of bacteria (as pictured here).

The cycle goes something like this:

Stage 1:

The supplement industry comes up with something new based on: 1). a completely false premise or 2). theoretical science with no practical application for building muscle.

Let's say rats copulate more vigorously when given ten grams of "supplement x" a day.  The industry will then market this compound as a "testosterone booster," even though it hasn't really been tested to see if it helps humans build muscle.


Stage 2:

The industry manages to generate a great amount of hype (possibly with the help of celebrity endorsers).  A bunch of naive consumers start taking "supplement x," believe it will give them "steroid like gains."  If the industry gets lucky, the new supplement becomes the next big thing and everyone starts taking it, believe it is a "muscle building miracle."  The consumers don't really know if "supplement x" does anything, but they want to believe there's something out there that will add 50 pounds to their bench. 

Stage 3:

Profits eventually start to plateau.  This can happen for different reasons.  A few independent labs may conduct studies showing "supplement x" actually doesn't do anything.  Consumers may just start to wise up, realizing money doesn't grow on tress and biceps don't grow in supplement bottles.


Stage 4:  

The gig is up, and only the most naive consumers are willing to shell out their hard-earned money on "supplement x."  It is still available on websites, but sales are nothing like they were in the days of maximum hype.  Just as bacteria rapidly mutate, the supplement industry comes up with the next big thing for naive trainees to waste their money on.

There you have it: the bodybuilding supplement life cycle. 

This is why I recommend waiting at least a couple of years before trying anything new.

Randy Couture Training with Brock Lesnar

Here's a video of Randy Couture and Brock Lesnar training--preparing Brock for UFC 116.

Killer, Old-School Leg Workout

I've just come back from a great leg workout.  I'll share it with you:


Squat: 5x5 (five sets, five repetitions)

A beginner could do the same weight for all sets, but a more advanced trainee should tweak this just a little.  You can read more about it here: 5x5 Workouts


One-Legged Leg Press: 3x10 (three sets, three repetitions)

You could do standard leg press (with both legs), but I really prefer to do one leg at a time.   Seems I can get more stimulation with less weight (which reduces the chance of a back injury), and it can also help with any strength imbalances.  You can read more about the leg press here: The Leg Press: Tips and Techniques.

That's it.  You could work calves or train them on a different day altogether.  I'm usually too exhausted to do much of anything after this workout.  

If you are a beginner looking for a complete training guide I'd recommend Jason Ferruggia's Muscle Gaining Secrets.  The workouts he prescribes are quite similar to the one I've just posted.

UFC 116: Brock Lesnar Defeats Shane Carwin

Brock Lesnar has defeated Shane Carwin to become the undisputed UFC heavyweight champion!

Carwin dominated the first round: he was able to get Lesnar down and followed up with some vicious ground-and-pound.

But Carwin used a lot of energy in his first round attempt at taking Lesnar out.  Lesnar was able to score a take down in the second round.  He mounted Carwin, and eventually tapped him out with an arm triangle choke.  

Congrats to Brock Lesnar--he fought well against an incredibly tough oppponent.  He also showed a lot of class and humility this time in his post-fight interview.

Building Muscle: Beginners and "Over-Splitting"

It's fairly normal for me to meet younger guys in the gym--newbies who are just learning how to train and build muscle.  Talking with them can be a balancing act:  I don't want to be too nosy, but I do want to help those who want training advice. 

Anyway, I'll often ask a newbie a little bit about his training routine.  Usually I'll hear something like this: "I'm training triceps today; next time I'll train biceps and shoulders." 

Can a new trainee grow from training this way?  Probably--those who are new to training often make some gains regardless of what they do.  I was the same way when I started--I did get bigger and stronger even though I didn't really know what I was doing. 

Next question: is this the best way for a genetically typical, natural beginner to train?  I don't think so.  I've been training for 20 years and I still don't split up my training into 5/6 days a week.  I think a beginner would do much better to start off with a full body routine for a month or so.   From there you could split your routine into movements (squat/legs one day, bench press/pushing the next, etc).  But I never recommend natural trainees follow the same kind of split routines that professional bodybuilders do.  Split your routine so that you are training about three to four times a week.

NOTE: I'd recommend Jason Ferruggia's Muscle Gaining Secrets if you are interested in a solid muscle building program.  He goes by a methodology similar to what I've just described.

Anabolic Again Review (Brad Pilon)

A Review of Brad Pilon's Anabolic Again Program

As most of you know, I sell and promote training programs here at strongandfit.net.  But most of the muscle building programs I've mentioned are designed for beginner trainees.  I've been wondering when an advanced program would come along--a program designed for those of us who have been training for quite a few years.

Well, it's here: Anabolic Again, by Brad Pilon.  Let me make something clear: this program is for advanced trainees.  Do not buy this program if you are new to training (contact me and I'll recommend something else for you).  

Let's talk about what you get when you order this program:

1. Introductory Video:

This is a good place to start when you order the program.  The video is Pilon's summarized explanation of some of the factors involved in muscle growth.

Pilon also introduces the concept of Anabolic Slow Down.  Here's a simplified explanation: Anabolic Slow Down is a plateau in training progress--a point at which your training is just not producing the same results it once did.

He also introduces his training solution (more on that later).


2. Anabolic Again Main Manual:

This is a more detailed explanation of Pilon's training philosophy.  He mentions some of the programs he has used and how each of them have contributed to the development of Anabolic Again.

Pilon then goes step-by-step through the thought process that lead him to this particular training method.  The science is good, and I found it really fascinating.  He argues, for example, that most of us have "dormant growth" that can still be tapped with proper training.  What makes him say that?  Well, take steroids as an example:   an advanced trainee would still gain new muscle on his/her first steroid cycle--proof that growth potential was still there.  He's not claiming his program will produce the same gains as steroids.  He's just illustrating the concept of "dormant growth"--untapped potential.

3. How Many Calories to Build Muscle:

As the title implies, this ebook is Pilon's explanation as to how many calories it actually takes to build muscle.  What he proposes is actually lower than most would expect.  But I'm inclined to agree with him for a few reasons:

*I gained a lot of muscle in high school and college on pretty crappy diets (think cafeterias and fast food).
*As I've mentioned before, I doubt prisoners have ideal diets--yet some of them are impressive in both size and strength.

Anyway, you could go with higher calories if you are not convinced he is right.

4.  Measuring Muscle Gains: The Anabolic Again Method of Measuring Muscle Growth

This ebook is just a simple way of measuring muscle gains (taking body measurements, calculating one rep max, etc).

5.  Anabolic Again Exercise Index

As the name implies, this manual is simply an explanation of all the exercises you'll be doing in the program.  Each exercise has a detailed description and a link to a demonstration video.  Some of these exercises will require no explanation (squat, for example).  But I did see a few exercises I've never heard of, so the demonstration videos were really helpful.

6.  Anabolic Again Workouts

This, of course, is the most important part of the program.  There are four separate manuals--one for each month.  The workouts are built around what Pilon calls Compound Cluster Cycles.   I wish I could tell you a little more about this, but I'm not sure I can without giving away his "secrets."  But let me tell you this: I've never seen anything quite like it before--ever.  The idea is to train in a way that gives you the best of all things: maximum muscle stimulation and maximum rest.

Conclusion:

Anabolic Again is definitely worth a try if you've been training for several years and have reached a plateau in your muscle growth.  Based on my own training experience (20+ years) I think Pilon knows what he's talking about.   If this review has helped you please use my links for your purchase.  I only promote products I honestly believe in.

By the way, I will be trying this program myself.  I'm anxious to get started, but I'll be taking a week off training later this month (traveling and speaking engagements).  I'd rather wait until I can train without interruption.  You can check back later this month to see how I'm doing on this program.