Bodybuilding Tips from Tricky

Send your questions to Tricky at tricky6162@aol.com

December, 2007

Question #1: I am looking to add width to my back what exercises do you suggest?

A wide back helps enhance your V-taper which, as a result, can improve your symmetry. It makes the waist line look smaller. When adding width to the back, there are a number of exercises one can use, but the key is to have a wide hand grip. I like to say a wide grip, leads to a wide back. Examples include: wide grip pull ups (excellent for warming up the back), wide grip pull downs, wide grip t-bar pulls, wide grip seated rows, and any selectorized pulling machines that allows a wide grip as an option. If your focus is improving your symmetry and or making your waist line look smaller also remember that wider shoulders will enhance this illusion as well.

Question #2: I have been having a lot of back pain lately, what exercise are good for strengthening my lower back and what can I do to relieve pain?

First and foremost you want to see an orthopedic doctor, get an MRI/X-rays and find out the root of the problem. Your problem could be from a number of things including: disc problems, nerve impingement, muscle spasm and more. Once you get to the root of the problem you can better determine with your doctor what you can and can’t do. Some back problem may need surgery, or rehab with a physical therapist. If your spine is out of alignment you may get help from a chiropractor. If the muscle are tense you might see a massage therapist. If the problem is minor it could be helped by anti-inflams like Aleve or Ibuprofen along with external solutions like biofreeze or tiger balm to help relax the muscles. As for exercise be sure to stretch the back and the hamstrings regularly, if possible twice a day. Good exercise might include: good mornings, some form of dead lift (there are a variety of types), hyperextensions, as well as ab work. But remember get to the root of the problem quickly, you could prevent something minor from getting worse and leading to surgery.

September, 2007

Question #1: What are the best carbs to eat when in contest mode?

Typically when you are preparing for a competition your carb intake should be moderate. Even low about 4 weeks out with a spike in carbs calories every 3rd, 4th, or 5th day. A moderate day might be 1.5 to 2 grams of carbs per pound of bodyweight and a low day might be .5 grams to .75 grams per pound of bodyweight. On carb up days/spike days increase carbs anywhere from 2 to 3 grams of carbs per pound of bodyweight. I like to stick to lower glycemic carbs, which break down slower in the bloodstream and keep the metabolism steady. Try sweet potatoes, oatmeal, brown rice, and whole wheat products. Fruit can be a good source of carbs for energy — but some bodybuilding dieters avoid fruit because it is broken down fast into sugar and can cause the metabolism to slow down. I have done both, so experiment and see what works best for your body.

Question #2: I am getting ready for my first competition and I do not know the mandatory poses, what do I do?

You have already done the first step — reaching out to people for help. This is very smart. As a NPC judge, I have seen countless times athletes drop in the placing because they are not presenting their physique correctly. So Kudos to you. There are 8 mandatory poses you need to learn and 4 quarter turns for the symmetry round.

Mandatories

Front Double Bicep
Front Lat Spread
Side Chest
Side Triceps
Back Double Bicep
Back Lat Spread
Abs & Thighs
Most muscular

I suggest looking thru magazines for the mandatories. Looking on the internet for various pictures and or videos. Get with another area bodybuilder (preferable with a couple years of stage experience) to help you learn the poses. Another great tool is digital cameras and video. Take both if you have access so you can critique your presentation and your physique. Compare your posing to the pics and vids you find. There are several great videos out on the market about bodybuilding posing. I get this question frequently and work with alot of people on their stage presentation, so I have released my own video entitled “Pose Like A Pro”. It also covers your final weeks show prep including: tanning, diet, water, and more.

Archive of Tricky’s Bodybuilding Tips

Upcoming Appearances and Competitions in 2008:

The Florida Gold Cup Classic: Nov. 15, Palm Beach Gardens.

Promoters: Up the entertainment element of your show by hiring me to guest pose. Check out my posing routine at the 2008 New York Pro where I received the “Best Poser” Award.

What’s New?

Updated Oct. 26, 2008

Join me on YouTube for updated posing and interview videos!

The replay of the 2008 Olympia 202 Showdown is online at Bodybuilding.com

Thanks to all for making the 2008 NPC Bluegrass Bodybuilding & Figure Championships a great event! Results are posted at NPC Kentucky.

Look for event coverage in upcoming issues of:
Ironman Magazine
Southern Muscle
Posedown Magazine
Mostmuscular.com

Tricky’s Blog is now up-and-running!

The CBC - A Graphic Saga - Trailer Now Online!

The movie I filmed back in the later part of ‘05 after winning the NPC nationals is finally completed. I still do not have the release date — but here is the link to the trailer which I appear in 3x's. See if you can spot me. I will post the release date later.

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