Tuesday, August 17, 2010

Leangains Pre-Contest Training

Share
Here's a video of Andreaz Engström, current nordic bodybuilding champ and client of mine, preparing for the national championship in Athletic Fitness 2010.


Andreaz does about half of his training fasted. Heavy compound movements predominantely, no pikachu-stuff. He's about 6 weeks out here and strong as ever.





This is a new challenge for Andreaz and the demands are a bit different than bodybuilding. Athletic Fitness is an event where participants are judged for their physique, and their performance in body weight chins and dips, in rowing (the distance covered in 60 seconds), and on an obstacle course (time to finish). Performance is of a greater priority than perfecting the carb load and sodium/water manipulation in the final week. However, I'm confident that he will do very well.





And here's a recent pic about 4 weeks out. As you can see his conditioning is on point.

32 comments:

JC said...

what kind of show is it?

watsonitis said...

Hopefully he lays off the fake tan this time around. That stuff looks redonkulous.

Anonymous said...

The music's really hardkore... especially when the guy goes "LALALALALALA"....

Joe said...

The music is System of a Down, good stuff. And I think the fake/real tan is simply contest etiquette and a mainstay to display musculature from far away.

Anonymous said...

@JC: athletic fitness. I believe its a combo of aesthetics, max reps in dips, max reps in chins and possibly a rower challenge

joakim said...

Great vid!

Dig the song, SOAD !

Anonymous said...

great video he does all his lifts raw
(squats deadlift without belts)?

Moritz said...

looks great both from aesthetics and performance point.

good luck on the show!

Anonymous said...

Yeah, I'd also like to know Martin's opinion on belts and straps.

Anonymous said...

Make him get some serious weightlifting shoes (Adidas is my choice) and teach him how to power clean and how to deadlift(I hate those powerlifting grip --> overhand) and how to front squat (i nearly went mad as i saw his "rack") properly and he can be my idol.

Anonymous said...

Wondering how we can "tell his conditioning is on point" from the pic? Definitely can tell that he is muscular and lean from the pic.

Anonymous said...

^ well then you've just seen that his conditioning is on point. Conditioning in this context doesn't mean cardiovascular/metabolic conditioning, its refering to bf%

gbloomer said...

@Anon, "teach him how to powerclean and deadlift blah blah blah"
What sort of fucking comment is that? I'm sure he has trouble sleeping at night knowing that he isn't your idol....yet.

ja said...

looks strong. any numbers for those lifts?

Martin Berkhan said...

JC,

Added this:

Athletic Fitness is an event where participants are judged for their physique, and their performance in body weight chins and dips, in rowing (the distance covered in 60 seconds), and on an obstacle course (time to finish).

Martin Berkhan said...

Anon,

"Yeah, I'd also like to know Martin's opinion on belts and straps."

They have no use whatsoever for someone outside of powerlifting. Possibly even counterproductive.

The only assistance/aid I recommend is chalk/magnesium to help with gripping for deadlifts.

Anonymous said...

Just read the article you tweeted about Sleeping and Intermittent Fasting.

I find the opposite affect. Just started doing the IF about 2 months ago. I wake up at 7:30, eat from 2-10pm. My energy isn't bad in the mornings and afternoons, however, my one complaint is i have TOO MUCH energy from 10pm-??? whenever i can force myself to sleep.

And if i am lucky enough to get to sleep at a decent hour (even tho i'm not tired) i wake up 20-30 mins later full of life and energy. Kinda sucks, really.

--and all this despite being on a decent calorie deficit, and doing cardio. when dieting on the same cal deficit and cardio with a standard BB meal schedule, i'm tired all day, and sleep 9-10 hours a night for lack of energy.

anyone else experience this? or am i just the anomaly?

Clement said...

Hi Martin, the video was great. I really enjoyed it and it did give me a real kick up the ass. I thought I was training hard, but this is some serious shit, a whole different league altogether. Thanks for the inspiration. I'd love to see more videos on your clients or you training and I hope you put up Moore YouTube videos!

I wish Andreaz all the best for the competition and I'm sure he'll win.

Praatiksh said...

Hi Martin,

Sorry to hijack this post here but I've been trying to get in touch with you about getting on your client wagon. A like to a page where I could get some info or a reply to an email would be great.

TIA,
Praatiksh

Anonymous said...

Anonymus with insomnia:

From my personal experience there are a few things that cause sleep problems:

- High levels of adrenal hormones (caused by an excessive calorie deficit).

- Too much stimulatory neurotransmitters and too little sedatory ones (by consuming too much protein and/or too little carbs at night).

Personally, I used to have sleep problems when ingesting too little carbs for dinner.

Max

Joe said...

@anon

Just a thought, but your problem seems to be one that I had a while ago where I was taking ginseng and another upper for a few months straight. One day I had trouble sleeping and when I did sleep I would wake up every 30 minutes to two hours, it really sucked. After seeing a physician for a full physical and coming out fine she asked me about any stimulants I might be taking and we determined that they were to the cause. Just food for thought.

Anonymous said...

Despite not agreeing with all of his teachings, I actually loved the Bill Phillips interview; a bit mushy, but filled with nuggets of wisdom and good insights on LONG term motivation

Harald said...

Martin,
thank you for sharing all your knowledge. It is extremely helpful, both for my training and diet.

I was wondering whether you could write your take on sweeteners (both artificial and natural)?

Andreaz looks ripped!

Anonymous said...

how many calories would you suggest be eaten on a IF style bulk? how would you vary your calorie intake on training days and rest days?

mike

Anonymous said...

how would you alter your calorie intake when doing an IF style Bulk? how would you vary the calories in training and rest days, such as how much over or under maintanenece level should be consumed?

RyanL said...

Martin a couple questions if you wouldn't mind answering.

-What does Andreaz eat. That man's a beast. You can see it in his eyes.

-Matt Stone over at 180 degree health is on the high carb/low fat bandwagon. Personally, I think going high carb/moderate protein/low fat postworkout, then going high fat/high protein/very low carb the other 2 meals is best. As long as carb intake is decent and knocked down postworkout do you see much need for carbs, besides veggies, in the other 2 meals as long as one goes high fat/high protein?

-Any problems with caffeine, like green tea, in the mornings on an empty stomach because I don't train for a couple hours later. Is the caffeine almost 'cheating' becuase it's helping your liver and adrenal glands, or in the long run would the caffeine overstress your adrenal glands?

-Finally, how is your training and nutrition going. Your website's amazing, but how are things going on your end as far as feeling healthy and are you experiencing any problems, or do you pretty much have the IF down to a science where you experience zero energy/digestion/skin/body temp problems? Thank you!

Anonymous said...

Hey guys Martin answers all of these questions on his blog. Just look at some of the older posts.

Martin Berkhan said...

RyanL,

"as long as carb intake is decent and knocked down postworkout do you see much need for carbs, besides veggies, in the other 2 meals as long as one goes high fat/high protein?"

Depends. I don't recommend high fat on training days.

"Any problems with caffeine, like green tea, in the mornings on an empty stomach because I don't train for a couple hours later."

No

"our website's amazing, but how are things going on your end as far as feeling healthy and are you experiencing any problems, or do you pretty much have the IF down to a science where you experience zero energy/digestion/skin/body temp problems? "

I feel excellent in every regard.

kristoffer said...

Sony entertainment has blocked the youtube-vid in my country (norway) due to copyright claims.

You don't need to put this in the comments, just wanted to let you know :)

Kristoffer

Martin Berkhan said...

Thanks for letting me know, I'll see if I can get the issue resolved.

Mike said...

Yeah,

Blocked here (Malaysia) too!

Shame.

Youtube should give a mute option when that happens.

Anonymous said...

How come the tattoos change place in two pics?
First its on the guys right arm, and on the "after pic" its on his left arm.....




My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer.

Welcome to the Internet's leading resource on intermittent fasting and all things related.

FeedBurner FeedCount

Google Friend Connect

Join Me on Twitter

Follow Me on Facebook

Recommended Reading

Lame Title, Good Book

Recommended Reading

Intermittent Fasting for Fat Loss

Recommended Reading

Covers All Bases

Recommended Reading

Awesome Recipes for The Paleo Diet
Recipes for the Paleo Diet - Two Cookbooks - 120 Recipes Each!>

Recommended Reading

Fat Loss Made Easy

Great Interval Timer

+1 If You Think Leangains is Awesome