Inside The Mind of Coach Dan #2• The 6 Twist
Here's another challenge courtesy of Coach Dan. The faint of heart need not apply. Core strength and abs. Like Coach Dan says: "If you have to do more than 12 reps, you're doing wrong." I tried it, and I can tell you he's right.
I'll be working the 6 Twist and Shoulder Walk into my routine. I'll be on the lookout for more exercises like these and share them with you right here.
These exercises are not about being merely a bodybuilder who stands there – but an athlete that's able to move.
The point of Transformation #5 is to achieve both. To combine the power, balance and agility of a warrior, with the brute strength, symmetry, mass and definition of a bodybuilder at the 220 lbs level.
Thanks Coach Dan for sharing these new routines. @Everyone, please let us all know how these exercises are working out for you.
Levrone
[youtube=http://www.youtube.com/watch?v=FCkPTdwogJE]
I'll be announcing the winners of the Train With Levrone video contest shortly. Thanks for all of your outstanding contributions.
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Children's Heart Foundation
he called it an incline bench!? nice to see somebody use the term core stability like i did in a previous post!
Hope Dan brings a lot more of this stuff to the table…all about building a solid foundation…you cant build a house on a weak foundation can you.
shame hes only showing 1 exercice per vid
That was a great vid. Coach Dan’s bringin it. Very nice!
I find what “the coach” is bringing to the table is making the blog richer and richer not only in info but in the quality of it.
In these days it seems that people forgot what the core is. Apart from that this types of excercises really blend in in circuit routines, maybe aerobics, or anaerobic resistance.
Looking forward to more coach dan stuff, i bet that man could literally provoke a heart attack on several clients.
Good stuff Pablo.
@pablo… i couldnt agree more.. people just assume when you say work the core you are only talking about situps and leg raises. the training styles shown here are about working those core muscles but adding in the every day functional movements to strengthen the core. there really is no function to a decline crunch besides to build up the ab muscles. of course its best for kevin to train both ways because like he said…he wants to have a good looking body that doesnt just stand and look good.. it needs to be a functional body also.
Hey this is some good abb stuff,I will try tomorrow. Also will let you know how the pushup walk goes doing that also with the 15 rep 225 bench.I was blown away when I went heavy and could do way more reps.So for me Im training 1 week heavy next week light with upper body.With legs its heavy, 2 times a week thats how I roll for now.
I’m really beginning to wonder what is actually inside the mind of coach dan
Not my cop of tea. Im in for bodybuilding only. Spartans are great but im not trying to kill the persian army. Call me old fashion. And the cons about this spartan approach is that nobody sees you unless you go naked. Thats one of my main reason why i got hooked. I wanted people to see me. I wanted the girls to twist their heads when i crossed the dancefloor going for the bar.
A spartan warrior and some clothes and you got…well-…nothing.
Gothic, my thougths on bodybuilding and diett?. Thats a brave question. Its a very naiv one you know. I dont know whats ok. There are millions of theories and i really dont know. Even the proteinapproach is not easy. Because there are some very impressive bodybuilders that are vegetarians! And 90% of the theori says that you should eat 5-10 meals a day. But i know some very very impressive bodybuilders that eat just one big meal at nighttime. And set and reps. Impossible to say my friend. Some of the biggest did only 1-2 working sets maybe. (Mentzer, Yates). And some of biggest did 25 sets for forearms. (Priest).
But i tell you one thing. I like the Levronian approach. Dont be afraid to train legs 3 days in a row for a period. If you got tiny biceps, kill them 7 times a week. My experience tells me that a weak bodypart is a result of a mind-muscle-failure in that area. Meaning, your exersices dont hit the target. What to do then?. Well, hit it 7 days a week. Finally you will develope a target-connection and soon you may do well with 1-2 times a week.
I always had bad pecs. My big shoulders and tris stole the moves. But after i started training pecs on mondays and tuesdays something happened. The little sourness from monday helped me get the mind-muscle-connection on tuesdays. I do benchpress on tuesdays now. And its an orgasmic feeling the bar really hit the pecarea. And when the mucles get hit, they get bigger and the bigger they get the more easy it will be to hit them. Then you will start a very good sircle. Then you will move away from the persian killers and move towards the amazing world of the hardcore bodybuilder. Hated everywhere you go, but you will feel very good just beeing you and thats some important shit.
Norweigian, this was an interesting post, the mind muscle connection is definately an underrated topic. I have big problems with this when it comes to bi/triceps and shoulders. Especially on my left side. And guess what, upper arms and shoulders, especially my left side are my weakness
A conventional situp does not train abs as the primary muscle Coach knows his s**t and I Think Pablo has explained it well. And you dont even need a gym, who would have thought it!?
I can tell it works, just by imagining it! just wondering has coach been in the army? because he thinks he’s still there
i bet he talks like that all the time, or maybe he’s death 
@Mark UK – Do you think he’s “deaf” or the grim reaper mate? lol
@Coach Dan – I’m just back from the gym and although I wasn’t planning to do abs I decided to give this a go. One word, KILLER!!! I neglect my mid section allot when it comes to working out and have to dig deep to get any kind of core work done. I did 4 sets of 6 and nearly threw my protein shake up!! Thanks allot Coach:-)
Peace
I just can’t warm to this guy. Don’t think I’ll be watching anymore vids from this fella.
Ped
@Phil hahaha yeah man! i mean deaf!hahah
Hello and support Kevin
It is good to continue this with the coach!
Stay like this and stay with an open mind
You give me great motivation
You gotta love the coach’s SWAGGER…. Lol great
Ya Coach has redeemed himself,from the first vid.LOL remember his spotting Kev on squat.Strange enough last night a guy spoted me in a similar way,it works great.The things I am learning from this site are great.
Will definately try these exercises out. Trying to increase deadlifts at the moment, hope the added core work will keep me healthy and injury free!
@Nor, I agree with you bro on the mind-muscle connection. This takes a lot of time and patience to develop and some people never do develop the connection. I am still working on myself and making a better connection with my biceps! They don’t want to listen but they have no choice as I will discipline them with harder work if they don’t listen.
Also, I do have an open mind but utilize a much more simplistic approach to building my core, which is the popular name to call your trunk these days! Good old fashioned bodybuilding and weighted ab work do the trick for me! Anyways, am looking forward to the next Levrone vid!!
Awesome workout for abs!!
Coach dan can be our cardio instructor and safety coordinator and fingerman our nutricionist………bring on the raw food!!!!
I tried to incorporate this into my ab workout this morning. Thought I’d blitz it………….ended up leaving it alone after the first set.
something you need to ease into, me thinks
hey big kev, you’ll be announcing the winners or the winner??
lmao, 12 or you’re doing it wrong? I did it with a 15lbs ball, did every twist slow, yet still went way longer than 12 reps
kevin- i dont know if i have ever heard any information on this but did you ever train and/or compete as a natural before deciding to compete as a pro? also…during your pro days how much did you usually spend on food and supplements monthly? im not talking illegal stuff i mean strickly over the counter supplments? with all my whole foods, mrps, multi vitamins and just the basic for my body weight and minimum dose on everything i spend almost $750 a month on food and supps.
Mark UK; lol
Spacemarine; i think i can help. Finding the biceps and triceps when training shouldnt be that difficult. I will melt in some advices as we go along this blog. Cannot find the shoulders either?. Hm, at once that should be a good thing. Many bodybuilders loses the targethits cause their shoulders overpowers everything. It must be a dream doing presses for chest/tris without feeling the shoulders working. But i think i have the solutions. After i solved my pecproblems, i think i can do anything. The best part is, when you`re there sky is the limit cause all u got to to then is to up the weigths and time takes care of the rest:-)
His first fight is at the end! its gone quiet on here, so nows the time for this!
@ David penwell, christ man what kind of supps you taking. I supplement with efa’s, multivit sometimes zma and water lol. Dont really respond to creatine and havn’t tried noz so wouldn’t know if thats any good. Macro and micro nutrients is where I spend my money but nowhere near your level and dont have trouble gaining muscle!!!! Do you plan on reaching a level to compete?
@ Mark, thanks for the post, forgot about that fight. Dont like his tecnique though how do you fight a moving wall, he seems to move quicker than I thought he would be aswell.
@Mark UK
Is Pudzianowski not a strongman anymore?
Pudzianowski is the ultimate human bein. He’s just what this new transformation that Kevin is doin is all about. Massive as shit, come on, 305lbs WITH ABS!!! And he can move, rugby, kick boxing. ALL NATURAL!!!
@chris- scivation whey (10lb), solution 5(complete mrp), xtend (bcaas), Essential FA, Optimum Casein and whey, Optimum AMS nocturnabol, Optimum glutamine, twinlab multi mineral caps. i eat about 6 times a day having 45g protein and 15g fat at each meal, post workout is 1/2cup oatmeal or if im not training it is with my 1st meal. and then i add in 2 caps essential fa with meals 1/3/5, i use whey or solution 5 alternating meals with whole foods and my last meal is a mixture of whole foods and casein protein. i add in 1-2 servings of fruit a day either blueberries or grapefruit and also add in 3-6servings of vegetables. i dont count the fruit or vegetables calories because no matter where i am at in the prep i will never take those out because i believe in keeping them in for overall health. i also take xtend (4-6scoops) during my workouts, AMS nocturnabol before bed, glutamine and mineral caps in the morning and before bed. i think that covers just about all my food and supplements. depending on how fast i amd losing i will add in a little more post workout carbs or take some out. i want to be at the point in 16 weeks where i wont have to do any last minute prep like carb up or anything and be able to take cardio out the last 1-2 weeks. again… this is just for me to cut down and see what i need to really work on when i go back into a building phase. not to mention i want to see if i have what it takes to actually dedicate myself to the everything it takes to diet down. if i cant make it through these 16 weeks i will know that competition isnt for me but i will still have a better than average body just not competition shape. i forgot to mention i am working with derek charlabois on my diet and training. sorry kevin i didnt get to post a video here in time with my two little kids so i had to find someone to train me haha! hopefully in the future i will be able to work with you but dont worry i am taking all the extra advice and motivation from you that i can. any other comments from you guys here on the forum would be nice also. i thought i would go ahead and mention some of my main stats so you can see why my diet is the way it is. 5’9, 215lbs, 16%bodyfat. 35in waist, 43chest, 17biceps, 26thighs, 17calves, not really sure about everything else right now but i will be tracking everything as i go.
I had to share this vid! @Spacemarine i think he is, but he didnt win it this year! he was second to Savic…….. cant spell it
or remember it wright now!
@Phil! ALL NATURAL!!! hahaha good one! he’s been banned for steds before, and there’s a vid of him talking about them and showing off little injectable bottles of the shit
i just realized i wasted about 10minutes of my life typing that last entry haha! i think that is one of the longest posts and i feel like an ass because it is all about me haha sorry kevin
@ David penwell, its a good post man lots of info for others in there. Just curious, did you find out how you respond to those supps when taking them or did you just start taking them all in one go and not sure if all are worth you taking?
Got two kids aswell, you have my respect and having a trainer stops you slacking in the gym and by the sounds of it you need to maximise your time. Good luck with your future plans wherever they take you.
@Phil . are you kidding me? natural ? wake up man
Pudzi is as natural as Coleman. Lots of chicken breast and rice is all you need
Alright alright alright!!!! Jeeeeze!! I just figured that with him competing in the Worlds Strongest Man, he would be tested allot. I had no idea he has talked about using them. Thats interesting, when did he get banned?
@Phil from what i remember he got disqualified, he finished in second or third at the end of a comp and tested positive, some time ago!
@Phil: i can agree that Pudzian is natural, as it is more natural to be juicing than not to, in the game that Pudzian is playing…..
and yea: i was killing myself laughing when i watched the pudzian fight!!
the fight was really hyped up in Poland and ppl were probably expecting a good fight.
instead Pudzian pulls out some good ol’ tricks from a soccer-manual, and kicks the shit out of the other dude in 5seconds,LOL!
gotta love that shit,cant wait till the next fight!he could smother both Fedor and Lesnar!
http://www.flexonline.com/dorian_yates_back/training/211
yo guys, just read an interesting back-article by dorian yates (see above), and he mentioned that he usually stayed around 405lbs with deads. that’s what i train with,man!
my point is, how do you deadlift-dudes explain how it is possible to build one of the best backs in olympia history, and at the same time not deadlift more than 405lbs??
what do you say Jovan? isn’t this proof that it is actually possible to build an impressive back without doing heavy deads?
i must say so myself, my back is not that bad, but at the same time, i just recently started doing deads. i currently train with 405lbs, but i see guys at my gym that deadlift waaay more than that, bt at the same time have less overall back development thatn me.
after this article, i will say bent-over rows are just as important as deads
any thoughts?
I knew that some of you will take that as “argument”. I waited patiently.
You can see Kevin doing 405 behind the neck press for few reps on YouTube. Does that mean that he would never had such a delts without doing 405 bnp? Of course not.
BUT, being heavily druged like Dorian, back in that time, you DON’T NEED to do heavier than that. There are a lot of guys in my gym that are looking big but weak like girls. Reason? Steroids.
You can’t train naturally, and lift small weights and build massive physique. It is impossible naturally. On the other side, you can lift “standard” weights and be huge if you are on steroids.
What do you think, JOE, if Kevin would now started to take steroids, and continue to train with SAME weights – wouldn’t he grow much, much bigger? Of course he would.
P.S. I explained in some of my earlier posts that Dorian wasn’t very strong bodybuilder (like many out there). He didn’t moved some hardcore weights like Coleman, Levrone, Kovacs, Kai Greene is very strong (there is video on YT of him doing 500×5 on flat bench after many sets before…).
@ Joe, I for one dont conform to having to use the heaviest weight possible. To put things bluntly heavy weight is a numbers game, the times someone goes “how much can you lift” may be good for ego but using maximum poundage for me takes away the focus from my target muscle and as strength is a side effect, I also want shape and detail aswell? If the weight is a tool to achieve a job using the wrong tool makes the job harder though 405lbs is not light, yes I dont doubt he could do more yet with the form and feel of Dorian yates it must create an immense pump, on the other hand how did he obtain his mass in the first place, Dorian may have a different reply for that period and us mere mortals cannot compare our efforts to the pros unless you share their god given gift. Yet again its different strokes for different folks subject.
Whats your thoughts, do you think your body works best going as heavy as possible or just using a good weight? Do you feel that using 405 hits the muscle your training or maybe switching focus away from back to somewhere else like say legs or glutes.
In addition to what Jovan said, another point is genetics. Look at Yates Arms. In comparison to Coleman, Wheeler or Levrone´s arms they look almost like natural arms. Of course Yates knew how to train arms, but that did not change the sad fact that he had bad arm genetics and superior back genetics.
I never trained my forearms in a special excercise.
My best bodyparts are my forearms—–> genetics, nothing else.
I think Yates didn’t know how to work arms. He performed very low reps on biceps which is totally wrong – yet, to prove my theory, he injured his biceps badly and his arms was never arms of champion.
Low reps sets works great on basic movements – dead lift, squat, shoulder press, bench press. Arms, both biceps and triceps, are small bodyparts yet they need no resistant like chest, legs and back.
Arms need higher reps (8+) in my opinion.
@ Jovan, your opinion is probably 100% spot on for yourself and maybe some others here, the problem is we as individuals are diverse and respond differently and to say a 6 time mr olympia didn’t know how to train his arms properly and then give a reccommendation, come on now lol.
In an interview Dorian said his approach to training while dieting was his downfall with injuries as he didn’t back off when maybe he should have, otherwise he said everything else was the best way for himself. As he held more knowledge on this (he knows his body best) and it makes sense I am inclined to favour his opinion. Ok his arms were limited by genetics, I agree they were weak compared to some who didn’t have Dorians luck in the back department but before the tears his arms were still good in some poses and you have to make the most of what you got.
agreed Chris, i don’t think the reason for Dorian’s bad bi’s were the low reps. what caused injury was combo of heavy dieting while not backing down from the insane training of his and that insane, roaring gorilla he called a training partner..
but he had insane side triceps though. probably what saved him in the arm-department.
but i think it is insane that he won the Olympia with those biceps. i never liked Shawn Ray; but i actually agree with him when he said it was crazy to give the title to a guy wid one arm….
@ Joe, I hear what you say so cant disagree and do not believe he should have been a 6 time mr olympia but for me it just shows pro bodybuilding lacks credense to some degree. However being the devils advocate, with the mandatory poses I dont believe the biceps tear is visable in most so should it effect the score with those poses whilst the back is more promenant?
He was an awesome bodybuilder with amazing calves also but the last “win” I got the impression the judges had made up their mind before the show because the tricep was visable in almost every picture I seen. Would love to know if the judges knew or found out after the show I mean where the hell were they looking, did dorian pay heather graham to do a striptease next to their seats.
@chris- no i didnt just jump into taking these supplements i have used them in the past. i am currently starting to use the new solution 5 mrp for 1 meal a day to see how it works. i kept it to one meal a day in case i didnt like it and i could easily change it for a whole food meal.
@jovan- i am pretty sure dorian himself said in a video or an article i have read im now sure exactly where but he tore his bicep doing reverse grip barbell row. thats why after the tear he started doing them overhand and having a more upright posture. and why is working biceps with low reps wrong? not everybody is made up with the exact number and type of muscle fibers in every area or everyone could be either a pro bodybuilder or a olympic sprinter. we all have mixed and various types and number or fibers all over our body so we all respond to different stimulus.
@chris- i think they do that a lot when they already have the winner tagged. they did that on arnold’s last olympia and jay cutler’s 2nd also. neither one of those guys were anywhere near top shape and came out on top. sometimes i say the wins come from who sponsors you like or course most wins come from the weider team or muscletech. they are both huge sponsors of the olympia. i mean it was joe weiders olympia by muscletech a few years ago so it easy to think they the winners are already picked. the thing about pro bodybuilding is there always seems to be a quick fix to things but when it comes to natural if you screw up there is not much last minute you can do because you dont have the drugs support to help you out. im not against steroids but im confused why if people hate them so much why is pro bodybuilding bigger and always will be bigger then natural bodybuilding. people want to see the freaks even if they think it is sick they always come back for me. people always want more and more until the point now where it seems to be getting a little to out of hand with sponsors and the freak bodies that are no longer motivating to me. there is always talk about how they think the older style bodies should make a comeback but then when you look at the prize money and endorsements now they are bigger than ever. its just a sign to show what the people really want to see. if they didnt want to see these huge dudes then stop giving them so much money to look like that
Loving these new approaches Kev, really helping my mind muscle connection (as Norweigian was talking about) as Ive found my bodyparts have been working in isolation – back from when i was bigger and just doing isolation to bring in shape etc. Now im trying to recreate my body i want it all to work together as a well tuned machine. These techniques are definately feel like theyre helping – im trying the pressup one as a cardio substitution (i usually run 6 miles 2x a week). Nice to see the blog is more focused I enjoy reading your comments guys nice to have some fully independant opinions
im actually pretty excited to get on here and not see 100 comments against norweigian haha! talk about a transformation!
Did 1 set of the twists,boy I suck at this!I need to work on it bad,all I normaly do is the up and down crunch motion,now I will do the twist.I had a bunch of people in the way,so no push up walk.I was also going to do high reps on bench,but 225 felt so light I did 225×15/275×8/315×3.Its so hard to break away from heavy training for me,guess im kinda nuts,especialy after landscaping all day.
@ david peniswell, you spend $750 on supplements alone every month and have yet to step on stage. You should just start saving up for roids if you plan on competing, if close to 1k a month isn’t doing it for you perhaps it’s time to step your game up.
Hey Kev,
Was wonderin if you can post up some pics of Coach Dan so that we can actually see the results of his workouts?
Thanks!
Carl
@ David penswell, I didn’t know the deal with the sponsors and the olympia untill you mentioned it, what you say would make sense if it was that way. As like you I am no fan of the mass monsters of today (dont do steriods though not against them, still I think drugs in bodybuilding has become to prominent with new “breakthroughs” in this area giving the sport more a freak show status) and being competitive by nature pro bodybuilding can no longer keep my interest as a sport so I no longer follow it as a fan would.
@ LaptopMichelangelo, What a stupid post to say that. Sometimes you guys give the impression that steriods are the easy way out, no mention of the hard work that still needs to be applied and at the end the most time consuming aspect of bodybuilding are diet and rest not drugs or training.
Spending that much to me excessive also but obviously Davids body is working different if it is working, and what taking steriods means he can spend less on nutrients? Me thinks not so his costs will increase. He should be given kudos for applying himself not told to “step up” his game and do roids when surely staying natural under your ethos is harder going. Not to mention a bad reaction/outcome could be detrimental to his health such advice is not good to give someone on a blog.
If you training regularly and taking steroids – nope, you will not be new Mr. O or any kind of champion.
If you training regularly and taking steroids – you’ll never be bigger than that naturally.
Different body, different results. In my Gym, there are guys who are on 2-3 cycles per year, yet they are no match for me. In both strength and muscle mass.
But one individual can’t reach such a “high position” in building body without steroids. So, yes, it is easy way out. If you train like girl – you’ll not get anywhere. But if you train like girl, you’ll eventually done something.
Being respectful to Kevin’s posts and coach Dan – I’ll finish this. You need to train fore 3-4 years naturally to strengthen your tendons and ligaments and put on that overall body strength. After that, it is time for serious natural doping (this sounds funny). for 2-3 more years. Only than, you are “ready” for steroids. Taking steroids too “early” can “stop” your natural plateau.
I tried few days ago to post two youtube links about two WNBF Pro I admire but my post was moderated or something and it never showed up. Anyway, do a google search on Skip Lacour and Jim Cordova. For natural bb, they have built awesome physiques and really don’t look like swimmers. They obviously have good genetics but as with those who use steroids, you can’t build such physique without hard work and dedication.
I dont know about you guys but this is getting boring. Nobody wants to see any pics of coach Dan. If you wonder what he looks like….go to the gym and look at the average guy looking at himself in the mirror and thats what you’l see. Kev……are you running out of ideas? I miss you training and pushing yourself. We need some spark to this site.
yup, PhilB, they look really impressive for naturals. imagine what they could do with steroids….
agreed, this is getting boring. has Kevin given up………?
Agree with Rick and Joe.
It feels like a downhill, we gotta go back
@Phil B Jim and Skip are not natural, Skip was confirmed and the other one you can have enough looking at his Un natural hardness and his jaw bone.
That is no great genetics, that is great genetics plus some semi-strong cycles.
The so uncalled, naturals, earn this name because they test year round and show up clean, which doesn´t mean they are not doping, there are several drugs that clean your body from aas, or to masque them before a test.
For that matter, Jay would be a natural!!!!!!!!!! Cmon LOL
@Pablo: Where did you read that Skip was confirmed? Many people speculated but no proof brought on the table yet. As for his jaw bone, you may want to look for pics of him before he went into bb. It seems he always had big jaw bone. Actually, if you base your idea on his jaw bone size, it would mean then that I had used steroids because I have a really big jaw bone structure myself and I never touched any drugs in any way shape or form.
Levrone thinks we get bored of him showing the same vids week in week out! but i’ll watch you train like that every week no problem, so would everyone else on here but then some would eventually say its getting boring! I say fuck them! I know he’s just trying to mix it up abit at the moment, which is good! but so long without a vid isnt! Maybe he’s away or something!
@PhilB I read in a forum, of course nothing official, but one memeber of the forum had access to some formulas like BDI, but to predict natural growth based in how much pounds of bone you have (that is a defining factor) and in frame size etc. Of course he overcame that formula, meaning he was biger than what he naturally could be.
And the most trustfull but not scientifically issue, is that, skip compared to Arnold, (In height and weight) is more dense than the oak (More mass relatively than Arnie!!!!! no way!!!!). Everybody knows Arnold´s use and abuse, to that point that one of his kidneys is not his.
And the jaw bone, of course it is a general rule, it is not something empiric of course, i have big jaw and never went further from wheypros. What i say is that it could be a flag for detecting it, not that IF you have….. You consume.
And the last click for me, it is his gut. Of course it doesn´t have the size of a coleman´s gut, but i can assure a natural guy, would have a more chiseled waistline (meaning no gut), unless he has big macs, whoppers and mixes his whey with rotten milk. (which would also not make the gut permanent)
In my opinion, you can have the jawbone, but that smells like HGH or IGF-1 gut for sure!!
Just my thoughts.
@jovan.. you might want to rephrase the train like girls thing because obviously some of them train pretty hardcore i am pretty sure they also have a ms.olympia haha…granted they would have to take huge amounts of drugs to get that way compared to what a male would have to take but they stull have to train pretty hard.
@laptop- i’m not against steroids but i am married and have 2 kids… if i did steroids my wife and kids would be out the door because she doesnt support that. read my post again and see that a lot of my supps are protein and mrps. i eat about 6-7x a day. in order to get the amount of calories and protein i need i just cant eat that much food at once and dont have time to prepare all that food. not to mention i like all my whole food meals fresh and that gets time consuming. so in order to get all the macros and everything i need i add in mrps and protein shakes. im taking in about 4000-4500 calories a day right now just to maintain my weight. i could get that much from chicken and other whole foods but then i would be doing nothing but cooking and eating my days away and feel like crap from eating all the time. this way if i am in a hurry or on the road and dont have time to make a meal i just down an mrp or something quick. my other supplements dont make up for much of my total spending i just take a basic multi, xtend, and efa. no creatine or n.o. or anything else like that. as i cut down and get closer to the end of the cut phase i will be changing it up and taking in 1-2 extra whole food meals and taking out 1-2 of the mrps to keep my body from getting used to the mrps and burning a few extra calories through digestion. so towards the end my spending will cut back a little. even if i did do steroids then you would figure i would have to pay for them and still pay for these mrps and proteins in order to get my requirements. so taking steroids wouldnt be any cheaper it would actually be more money. i dont have a sponsor or a gym hookup like most pros do so im just doing my best at what i have available to me.
@Pablo: I can see your point. There’s no definite way to be 100% sure anyway. I recalled in my mind that prohormones were fairly recently banned from the natural circuit and that AST, the sponsor of Skip, was selling some sort of prohormone products many years ago. Can’t tell from memory what it was but they had to remove it from the market. I guess if prohormones were tolerated at the time, one can still claim he was natural without lying.
Poor Ronnie, his left side is f****d up.
Btw. what does Kevin do?
No videos, no comments and we are talking more offtopic than ever before on the levronereport
@ Spacemarine – your comment made me laugh mate! You know its bad when people start throwin youtube videos on the front page hahahaha.
But.. I’m sure he is busy, with the Levrone Formua, Wife and kids. Shit, who knows how busy the guy is.
to be fair, Kevin has given us more than we can expect. he is probably busy as hell with all kinds of things.
look at me: i’m a single dude with no responsibility what so ever. ok , i got a job, but apart from that i am free as a bird.but still i often feel i don’t have enough time.
Kevin has got a family, probably some business going on, etc etc, and on top of that he got to train as hell and run this blog….after some reconsideration we should probably give the guy a brake
@Mark UK -ah man its such a shame this vid didnt happen when ronnie was in his prime competing! it would have been awsome to watch the two pushing each other to perform more (if thats possible!?!!)
@ david penwell haha I hear u on that one!
+ I agree with u guys on the getting stale posts – to some extent. Whilst I like the new approaches etc I hope Kev keeps up the core part of the blog as the whole step by step progression is where it at! perhaps u could post a weekly exercise set/ rep/ weight table for all bodyparts thus covering anything u may not have time to cover on a video blog? how bout it kev?
after kevin posted his 3 workouts,cardio training and even a sit down meal there is really nothing left to post besides these little fill in videos. pretty much all thats left is little goals along the way because he wasnt to specific in his goals with us. it seems like one big goal with a bunch of mini goals along the way but i havent heard anything else yet?
@ Everyone, as david penwell says, there is not much left to show, just wait to see the end result. Besides i don´t know if kev is doing it, but changing the blogs face should not be a piece of cake job.
We cant expect Kev to keep up the fire for us, we have to sustain, I would be cool if people posted personal videos, but in a different approach just to fill this gaps.
Anyway, out
This sux! honestly!! Kev you are supposed to be all hardcore, sweat, blood and adrenaline! What the hell is this?? If I whant to se skinny guys doing special exercieses I would not have joind this blogg! Dude… team up with some strongman or powerlifter or whatever, but THIS sucks….
Show some respect you Johan
We all know coach Dan is 50 pounds heavier than you.
You see guys, i saw this coming weeks ago. This new coachreport-thing is really boring. God what have i done to deserve this. But when i brougth this up, you all got crazy. Well, here we are guys and twisted coached abs exersices are all we got. I think its more interesting listening to my gf talking to her sister than wathing The Coach.
Anyway. I will not blame Kevin. He has given us the must entertaining blog ever. My opinion. And lets face it. We are all in for heavier n bigger and big Kev gave us that. But like he says. He dont want it anymore and i understand him. He has been the biggest, the best and won so many contest years in a row, and it got to stop somewhere.
And, this new lean mean 220 is not the way of the core bodybuilder and we got to face that. But i think its the best for Kevin. Not for us, but for him.
Anw we cant expect Kevin to tape every other gymworkout either.
I dont know guys, but i know one thing. Kevin is my man and he has a big heart for this and im very thankfull. But everything has an end. Thats life. Its sad, but its nothing we can do about it. As a matter of fact its the beauty of life. Like Akilles said to the priestgirl. The God are jealous. Because we humans are going to die. Every second can be our last. And thats real romance. Like this blog. If all good things never had an ending that would be boring. VERY boring.
Even more boring than Coach and his absworkouts:-)
But im eager to fill in. My brain are infinite wisdome too u know. So here we go. Today im gonna tell u tip one on the road to the doglooking meanlasting Godlevel musclebody u all search for. Its called the norwegian killer sleepingtip.
Try to work up your quality of sleeping. As u progress heavier in the weigths, learn your body to sleep longer. There are plenty of methods. Sleeping pills even. But you got to aim for 10 hours a day. Your day will be shortened, but you will be able to do more, because you can fire up the speed and the effectivity on what your doing. And the best part. You will grow my friend.
Building an incredible musclebody on 6 hours a day is next to impossible. But its difficult my friend. Even more difficult than 4 plates on the bench. Family, the job, your dog, your mind, the TV, the Internet will try everything to stop u, but u got to hang in there. U got to push it. And when u can do 10 hours in your lovely bed, your really up for some real mean bad to the bone heavy duty gym weigthtraining. And your progress will be like Anadrol:-)
You see, now before the winther Olympics our national crosscountry champ, Petter Nortug, is in the media. And his best tip is??..u got it…sleeping. Petter is the best cross country skier these days and he goes as “heavy” as 12-15 hours a sleep a day weeks before a contest. And it works. They say he may win 6 olympic gold medals in Canada!!
Good luck!
norweigian and the mind of infinite wisdom, lol piss my pants talk.
@ Pablo Moran, After our last exchange I was left doubting, with your recent post I change my mind, great post. Of course structure estimates are not 100% rule but a good model for main. Interesting comparison to arnold and If we take your word for that being true it seems unlikely short of a defect in the body that he would be natural as arnold was genetics with steriods. Seems a shame if the term natural bb could be used for the group of guys not capable of being in the elite crowd though as opposed to what natural bb suggests.
@ Everyone, cant you fill the gaps with something in your own lives?
OK WSM heats are hear on this chanel and the final will be here shortly if you wanna watch!
@ Norweigian
Yeah man well said, quality sleep and lots of it is vital.
i wish i could sleep better…
does someone know how to sleep?????
sometimes i just go trough the night in a ligh light sleep… pretty boring…
anyways, know i’m cutting fat, but in a week or two i’ll be back to muscle building…
@ mik
Not much worse than not being able to sleep. The more you think about it at the time, the harder it becomes. Personally I don’t like sleeping pills. I find it’s best just to empty your mind of thoughts, realise nothing more can be done for that day and try to relax.
Hey guys,I was wondering your opinions.I am 5ft 11 inches weigh 220 now.I am contimplating doing a show in 10 weeks,and have never done one. I would come in as light heavy weight around 190/195 lbs.So I am wondering am I to tall? At my gym some guys say do heavy weight next year.Thanks Marty in Seattle
@Norweigian- i agree that real sleep is important but there is a difference in sleep and active rest…when i was in the army we got about 4-6 hours of sleep and constant stress but we got little breaks to sit around throughout the day and that has been scientifically proven in military studies. of course sleeping 3 hours every night for the rest of your life isnt smart and you should try to get more hours of real sleep but in times of hectic shedules and stress in life active rest has been proven to be just as good for the mind and body recovery. there is no way a mr olympia can get 15hours of sleep a night…training 1-2x a day, cardio 1-3x a day, eating 5-10x a day and when not eating cooking or shopping for food, traveling, guest posing, signings, magazine shoots…there is no possible way to do all the stuff and get as much sleep as you have stated. almost all the top pros says they dont get 8hours of sleep…even natural pros like marc lobliner and derek charlabois sometimes only get 3-4 hours of sleep even when in their final weeks of contest training and still come out on top. your body can repair mentally and physically with a combination of real sleep and active rest. there are studies that suggest 8hours 15minutes to be the best for overall performance and that is still nowhere near 12-15hours. i would like someone to explain how you could be mr olympia and do all those things that the top pros have to do day to day and still manage to sleep 12-15hours.
@david penwell:NEVER..EVER..talk against the Norweigian:after all he holds the gift of infinite wisdom, and will always crush you in a discussion….
i agree, d-dog. it is impossible to get that many hours if you’re a pro, with all the training and eating. i would also claim that: to go 15 hours of the day without protein-intake (because you are sleeping) is not optimal for musclebuilding. for cross-country it may be optimal, because they don’t necessarily want to grow and put on weight.but for a bodybuilder,constant foo intake is a must…..
i remember King Coleman mentioned in one of his vids that he just got 5-6 hours of sleep, and didnt feel he needed more either.i also read in Flex that dexter was the same..and we’re talking about 2 mr.O’s here……but i agree that sleep and rest is really important.but it is diff from person to person.i need a lot of sleep.my problem is i hate going to bed,so i wake up cursing myself evry morning when i have to get up for work.
@ Mark UK thanks for posting that vid.
Coach Dan …interesting. I’ll try and add that exercise to my routine…can’t hurt except in the midsection.
Peace
EAT,SLEEP,TRAIN……..PHILLY POWERHOUSE BABY!!!!
i found it kind of odd that people want to argue about stuff on here and how the human body responds and what works the best and all the crap…but they have never actually tried it or do it themselves and probably never will. they just want to google some info and post it up here like a bunch of pros haha. thats why i just hired a a trainer/nutritionist/competitive natural bodybuilder myself so i wouldnt have to really do anything but what he tells me to do. this stuff that kevin posts is good entertainment to see some of the things he “may” have used in the past but i dont see myself ever adding really any of it to my own training. i am really wondering if he trained any different as an ifbb pro or if he had to revamp his whole training and nutrition being natural now. he never did answer if he ever trained as a natural or anything before juicing and going pro so i would like to see if he actually knows what its like to train natural besides during these transformations.
@Chris totally agree, completely a shame what Natural BB means, doesn´t even get close to the old concept. I would even consider doping taking DHEA. Though some studies say it doesn´t work, and other facts say it caused cancer to some people, in my country is legal, (i don´t know in europe). Anyway pro-hormones in my opinion fall into the not-so-natural category. Not the same as purely Aas or tyroid and all that crap, but hell is not wheypro.
hi levrone i have a video when you startd the squat chalnge me by that time i was only doing 405 squat bro but i got the 500 pound yestrday check it out thanks alot
http://www.youtube.com/watch?v=8J2bmMDOSJc&feature=player_embedded
Kevin,
Not trying to be disrespectfull, but I’m looking forward to a new Spartan workout video.
I need that boost for the weekend.
@zemarai. that was very nice deep squat! good job man
@ Everyone don’t worry with the 1 – 2 feet of snow that is about to cover the east coast Kev should have some little stuff for us like his shovel workout video or finally announcing the winner or winners of the contest whether he is in Md or not
Nice, 100 comments. These exchanges should grow and be kept for posterity, but they get buried on the main page. The forum is really growing, great environment – it would benefit from the energy and controversy you guys bring to the comment page.
Bangin’ out a huge chest, shoulder, tri workout in a few minutes. Plus the 6 twist – hoping to get it all posted by tonight.
Peace
@ Pablo Moran, totally agree with you natural should be natural. I dont have much insight on this subject, nothing that will add to the knowledge of you guys anyway but prohormones convert and cause shutdown so cant be considered natural for me also.
@ David penwell, Giving ideas as opposed to advice is personally what I prefer to see on a blog as some here need ideas as they will have to work their anatomy manual out for themselves. Nice post on “active rest” interesting idea.
Guys like you, Pablo, Brandon and so many others keep me thinking and the only thing I know for sure is that no matter how much I know now, the day I die I will still never know everything so want to keep an open mind till then.
anyways…trying to get back on subject here….i was sittin here at home and went ahead and tried this exercise and i think it works pretty well. i am just wondering what the goal of this exercise is for kevin? it seems to be a pretty technical move just to work the abs…i wonder if he would be better doing his core work standing up excluding the last exercise that one did pretty good also. but being stuck on this ab board seems to take the functional aspect out of it. i dont think you really need to worry about working towards better looking abs because you have already had them without this exercise. just wondering kevin what this exercise was for… i mean i know its of course for abs and lower back but what purpose does this have in everday life…you have made great abs and core without this exercise before what makes it so new and good now? how it is added to your routine to play over into your goals? im not saying this in anyways to be a jerk its a real question so i might know if i should and even during what phase of training i should add this in.
@chris… thats not really what i meant by my last post.. i meant that it starting to be everyone has their own “facts” and if you say anything against them you get a million comments slamming you for saying something different. i’m not saying i know everything either and i know for a fact i never will. im just saying that there are too many people that act like they do know everything. they have an answer for everything whether its backed up by facts or not and i just wish those people wouldnt get mad and understand that its ok not to know all the answers. you dont have to make something up, and just because you heard it a hundred times from a trainer or your highschool teacher doesnt make it a fact. i know this is a blog and opinions and stuff are great to throw around but i would like everybody including myself to step back for a second and say hey… i guess i dont know everything, i never will, and the point of this blog is to learn new things towards the goal or bettering myself. i do think its great the kevin is doing this and i wish more bodybuilding and athletes would do it. nobody else does it unless it is a quick sponsored workout tip for a new supplement they are promoting. excluding kevins new supplement i guess haha… he hasnt been talking about it much and is still going forward with new goals and posts so thanks kevin.
yup, agreed Penwell…i watched a clip on youtube; Jay Cutler tv one day.and i was about to throw up. the whole thing is more about selling products than showing us how to train. the dude is all about money. i think kevin is diffrent, although he is also entitled to make money, of course. he has given so much and deserve to prosper some from that
@Joe That is true my friend.
It makes you puke (i confess i do watch them though)
I have dreams with muscletech and under armour, and the ultimate schiek straps lol.
Guess the marketing technique jay is pulling does work!!
That’s it, Kevin! That is what I’ve been waiting. Sounds of iron, music to my ears! I am so excited I think I’ll take 4th protein shake today…
Here it is, Kevin, for the inspiration: http://www.youtube.com/watch?v=qCft-uNRrbE
Now, it is more challenge because it is natural! Bend that barbells!
OK one more time, is a 5ft 11inch guy to tall for light heavy weights? Thanks Marty
Guys, had a great workout. Ran in the rain, banged out a huge workout. Bot it all be can’t get it all edited and up for tonight.
@ David penwell, my post wasn’t a reply to your last post but a reponse to your active rest comment which I liked how you presented it. Not as a must do or quit or the way things work. Anyhows lol. For me training somone in a gym enviroment on a one on one basis is completely different to telling how things are on a blog which I consider abit irresponsible, I like science as its in my background but its not important or always correct and sometimes not relevant, what works is and the key is taking sound basics and good ideas and trying them yourself.
Recently I went over a training program for someone who was being overcharged for personal training and the basics were kinda there but poorly interpreted, this guy is now one customer down but how can people tell if they dont know anything else? So I think the comments are a good thing in a way as a resource tool if the basis is sound, but detract from those who get easily lost. I am guilty for confusing subjects like others here but in real life I only teach simple basics, it usually moves on as the trainee gets more curious/confident in whats happening, others dont care aslong as they see results. Many years ago I was given the best advice ever for me, it was get the basics down and keep it simple, as a start point it works and I still love training!!
ok its pretty funny that we have about 20 topics running at random and nobody has really said anything to kevin after he has posted 2x in one day haha.. sorry kevin. your lucky to run in the rain… its snowing so bad here in ohio it looked lik jack frost and a bunch of little white fluffly bunnies mated and their offspring are out running around
LOL.Good job Kev,no workout for me.I moved 12 yards of mulch up a set of stairs solo,for last two days. I hope I win this train with Levrone,I could use some pointers.No presure,you pick your prospects,I will train no matter what .
“in the land of the blind the one eyed man is stoned to death” the problem is everyone ends up throwing stones rather than listening to advice. I think people have always been too quick to jump at norwegian but equally I feel Norwegian has jumped the gun on the blog sometimes- as you said yourself “u just sit an type” (this is the exchange that follows from that approach). Kev would have thought through this blog and it is clear he has purpose and plan for it- I imagine from the get go he has “visualised” the shebang. Obviosuly alot of people want the day in day out hardcore bodybuilding slog to be posted for which kev is famous for.
the point being missed is that the subtext is KEvins apporach! Norwegian the message is kev is open minded and continuously trying new approaches despite have years and years of professional experience. So the little side notes from the standard training are the sharing spirit of the blog. Kev is (i believe) doing what no other bodybuilder has- showing us the Mindset of a champ. i think some people want a nannying through each rep. well if there are those people im sorry but the drive to do those basics is your perogative to do off your own back. Others like my self kinda just like the feeling of camoradery from following a transformation
(this post is later than planned)
However im sure most of us are in the same boat
well you did right thing asking 1st but i cannot get you the information u requested because it’s now allowed to be posted in here!
Hello I read a bit of your site which I found absolutely by mistake while doing some online research for one of my projects. Please write lots more as it is rare that somebody has something appealing to say about this. I will be watching for more!