Posts

Craig's Blog #23

 

As I have discussed before the journey to the bodybuilding stage is really the greatest part of your preparation. It is a true test of your internal fortitude, character, dedication and will-power that can be a source of tremendous satisfaction once you reach your goal of achieving your lifetime best condition.
The stage time should be awesome and incredible giving you memories you'll take with you for the rest of your life. Some people say they can't wait for it to be all over, this is the wrong attitude as you should soak up and cherish every minute. If you enjoy your time onstage then the audience will pick up on that and be drawn to looking at you. So will the judges and that can't be a bad thing now can it!?
And let's not forget the post contest reflections, including analyzing your great achievements with photos and contest DVD's, feedback from family and friends as well as setting new goals to be better next time. The post contest rebound is also a great way to make some terrific muscular gains as you launch into the off season.

Read the rest of entry »

Craig's Blog #22

Successful bodybuilders you will find are successful in many other parts of their life due to their passionate, focused, regimented and organized approach. They also possess a positive winning mindset, open willingness to learn and have a constant desire for self-improvement.

Read the rest of entry »

Craig's Blog #21!...

Exercise of the Month

Another friend of mine, Kurt, asked me for a good exercise that could add some mass to his legs whilst preserving his lower back. He was finding that the regular barbell back squat was hurting his lower lumbar spine which in turn was hindering his progress.

I actually experienced something similar with the barbell squat in that my very strong lower back takes over along with hips flexors and glutes with my quads not doing enough of the work.

My way of overcoming this was by squatting in the Smith Machine with your feet about shoulder width apart and placed directly under your hips as well as toes turned out at about 45 degrees. When performing the movement try to stay as vertical as possible by keeping your chest up whilst focusing on your form and looking straight ahead in the mirror.

Read the rest of entry »

Craig's Blog #20!...

 

Bodybuilding for me is not just a sport, it is a way of life that some people just don't understand. It has always been an avenue for me try and improve the way I look and feel but more importantly, in recent years, I have simply just enjoyed the physical act of training in the gym. No different to the way a jogger likes to run 10km or a golfer likes to hit balls on a driving range or a footballer attends a training session in the evening. All of these activities can result in some form of self-improvement if we persist. This gives us that passion and purpose we all need to keep evolving and developing personally. And of course those wonderful brain chemicals that are released during vigorous exercise induce a very pleasant euphoric feeling that is again necessary sometimes to help us deal with stress and clear our heads. I find that when I am in the gym and getting stuck into a workout I am able to live in the moment and push any worries of past, present or future to one side. Try to think of your training session as an appointment and time out for you. Even if you are time poor you can make great gains from only 3 or 4 sessions in the gym per week. And these need not be longer than 45-60 minutes each. Most of you would know by now, as I have outlined in previous blogs, that my low volume High Intensity Training certainly lends itself well to a busy lifestyle and allows you fit it all in.

Read the rest of entry »

Craig's Blog #19!...

In this Blog I would like to focus on the reverse close grip pulldown or chin. Many people have asked me over the years what exercises I like to do for my Back training. I always tell them that the number one exercise for overall mass on the back is the bent-over barbell row. A close second to that is the reverse close grip pulldown or chin. This movement not only works the terres major and minor muscles just under the armpits but also effectively stimulates the latissimus dorsi musculature which runs from the terres minor all the down to an insertion point just above your hip. The movement itself must be performed with that 'stretch and squeeze' principle. Allow yourself to hang at the bottom of the movement with arms fully extended followed by pulling up to the top so that your chin gets above the bar, this then maximizing the muscular contraction. 
The wide grip pulldowns or chins are also important but they mainly hit the terres major and minor. So, if you won't to optimally develop your back with that great V-shape from top to bottom, then make sure you include the reverse close grip pulldowns or chins in your back training regime.

 

Read the rest of entry »

Craig's Blog #18!...

Exercise of the month:

I have always been a great fan of the walking dumbbell lunge as a terrific unilateral movement that works almost every muscle in your your lower body. It is a very grueling exercise that is also very taxing on the heart and lungs. I usually perform lunges on the week that I do leg presses as my heavy compound exercise.

Just recently I added one legged leg presses to my Quad workout and did these after full squats instead of dumbbell lunges. This is a fabulous exercise where you can really focus on that all important mind to muscle connection. You need to leave your ego out of the equation here so as to maximize the muscle contraction whilst minimizing injury. I got a great pump in my quadriceps and was certainly hobbling around for a few days after that leg session!! It is a great way to finish your quad workout after pre-exhausting with Leg Extensions and Full Squats beforehand. Give it a try, especially if you want to isolate the quads whilst placing a bit less emphasis on the glutes.

Read the rest of entry »

Craig's Blog #17!...

Always great to reflect on the year that was and we all say how fast it goes but do we really sit down and look back on all the things that were positive that also felt like great achievements?? Sometimes we dwell way too much on the negatives whilst at the same time stress out about the future. Living in the moment and trying to incorporate more optimism with positive affirmations is yet another way we can improve our mindset and happiness levels. I have discussed at length how passion, purpose and love are essential ingredients to sustain a happy and fulfilling life but a close second to that is living in the now whilst "looking at the glass half empty as actually half full!"

 
Read the rest of entry »

Craig's Blog #16!...

As they say in the classics "All good things must come to an end!"...well my 4 week rebound of numerous cheats and extra carbs is now in the process of being tidied up. I am now quite 'clean' throughout the week with the cheat meal only on the Friday night. My protein is still locked in at around 350g per day, fibrous/complex carbohydrates somewhere around 150-200g per day depending upon that day's activity level and good, essential fats are around 60-80g per day. Cardiovascular exercise is daily for anywhere between 20-60 minutes with a slightly higher intensity than before. I will continue to incorporate my Peak Nine (21 minute) interval cardio 3 times per week.
Read the rest of entry »

Craig's Blog #15!...

It has been a very nice last few weeks or so as I immerse myself fully in that wonderful post contest rebound of less cardio and more food particularly some of those less than 'clean' foods that I have been craving so much. The little things sometimes mean a lot like every Friday at my school where I teach we have a morning tea at recess where there is always loads of crazy carbs and tasty morsels in the offing. For weeks I have had to stay away from the staff room and miss out on these nibbles. But now the fact that I can join in and partake if I feel that way inclined is extremely satisfying indeed! I was talking to another bodybuilding mate of mine, Torrie, recently and he said that you don't really appreciate a lot of things in life unless you have experienced the sheer ongoing deprivation that a pre-contest diet can bring about.
Read the rest of entry »

Craig's Blog #14!...

Somebody said to me after the show..."What now Craig? You gonna take next year off??" My answer was a definite NO as I really enjoy competing and personally find that I at my best when I am preparing for a physique contest, both physically and emotionally. That very focused mindset and intrinsic motivation seems to filter into all other aspects of my life so that everything I do I do well and efficiently. I really love that feeling of being in good shape in the off season whilst trying to build more muscle and then running in again for the next showdown in whatever State that might be in. As I always like to say..."Look good, feel good, am good!" and "If you want something done, ask a busy person!"
Read the rest of entry »

Main

Archives

Search

Comments

  1. Re: Craig's Blog #23

    Oh yeah, best of luck for the ANB Asia-Pacific! I'll be keeping an eye out for some good news!Train hard...

    -- Peter Varley

  2. Re: Craig's Blog #23

    Hey Craig, nice blog buddy. Yes, we all either get those positive comments (eg, "you guys are awesome...

    -- Peter Varley

  3. Re: Craig's Blog #19!...

    Hey Leonard, so glad you liked my Blog #19 buddy :-)) Always glad to be of service ;-) Hope you're training...

    -- Craig Bodychisel

  4. Re: Craig's Blog #19!...

    Thanks so much for creating a Blog. A great read with heaps of info that I can commence myself. Look...

    -- Leonard Alfred Birch

  5. Re: Craig's Blog #13!...

    Thanks Gemma for the kind words and glad you enjoyed Blog #13! Look out for Craig's Blog #14 in the ...

    -- Craig Bodychisel

  6. Re: Craig's Blog #13!...

    So great to read your achievements! Love how you have involved your family and they support you. The...

    -- Gemma Dawson

  7. Re: Craig's Blog #7!...

    As usual very informative and motivating. Thanks Craig for yet another awesome blog! Maria

    -- Maria McCarter

  8. Re: Craig's Blog #4!...

    Thanks for that Lauryn I'm glad you enjoyed my Blog #4 :-))Kind regards, Craig W.

    -- Craig Bodychisel

  9. Re: Craig's Blog #4!...

    Cool blog Craig.. A really interesting read. :)Lauryn

    -- Lauryn Dina Meredith

  10. Re: Craig's Blog #1...

    Hi Craig, Great Blog. We look forward to having you be a contributor to the ANB site!

    -- Maria McCarter