Jeff Willet's Official Blog

New and Improved Website & Blog!

2011-05-19T12:25:00.001-07:00

I am very excited to introduce my new and improved website and blog! My blog is now featured on www.jeffwillet.com which will allow for easier access to all my latest information, new product releases and free tips all at one spot.

For those of you who have been following my blog, all new posts will happen at www.jeffwillet.com. I will no longer be adding any posts here at www.jeffwillet.blogspot.com. In addition to all new posts, all of my previous blog posts have been imported to the new blog for convenient searching.

Be sure to sign up for my free email tips and check my website often for all the latest news, updates and lots of great FREE information to help you take your results to the next level!

Believe. Achieve.

Exclusive Jeff Willet and Skip La Cour Podcast Series starts today!

2011-04-17T06:49:00.001-07:00

Skip La Cour and I have joined for an exclusive podcast series that starts today at 10 AM EST.

Listen in on our candid conversation about a variety of topics including our thoughts on steroids, pro-hormones, our personal bodybuilding origins and our thoughts on the sport of bodybuilding as it stands today.
Hope you enjoy!

Believe. Achieve.

www.jeffwillet.com

Six Pack Abs!

2011-04-13T03:14:00.000-07:00

Contrary to popular belief, the key to a great six pack is NOT crunches! You can do crunches day and night and never attain a trim waist line because you can not spot reduce fat no matter how hard you try.

The perfect "real world" example is Stuart MacDonald (Pictured Right) and the body transformation that he achieved in "I Want to Look Like That Guy." Stuart went from a pudgy 44 inch waist to a shredded 27 inches in 6 months time. Stuart only trained abs directly 1 time a week. His strict attention to diet and consistent cardio is what made the magic happen. (You can learn the exact nutrition plan Stuart followed in my newest release "Secrets Behind I Want to Look Like That Guy.")

The next time you are tempted to add yet another day of curnches to your routine or buy the latest ab crunch gizmo remember once again the physiological fact that you can not spot reduce fat!

The more you want to achieve a great six pack, the more you need to focus on diet and cardio!

Believe. Achieve.

www.jeffwillet.com

"Secrets Behind I Want to Look Like That Guy" Supplement Key...

2011-04-07T13:04:00.000-07:00

"Secrets Behind I Want to Look Like That Guy" details the nutrition program that Stuart MacDonald executed to achieve his outstanding body transformation in our award winning documentary “I Want to Look Like That Guy.”

Several supplements are listed by their product name with no real description. Also some of the products have since been discontinued so I thought a simple supplement key would help clear up any confusion and help you maximize the information provided in the video.

"Secrets" Supplement Key:

Ny-Tro PRO-40 = Meal Replacement (Discontinued)

Creatine HSC = Glucose Crystals (DGC) with Micronized Creatine and Taurine. (Discontinued, however, Micronized Creatine and the DGC Crystals are still sold separately.)

VP2 = Whey Protein Isolate (Still Available)

GL3 = L-Glutamine, Amino Acid (Still Available)

Myo-D = Omega-3 EPA-Amino Hybrid (Still Available)

For detailed information on each product check out the AST Sports Science web site.

Believe. Achieve.

www.jeffwillet.com

Fat Loss Cardio Tips...

2011-03-28T11:38:00.001-07:00

Let's clear up some FAQ about cardio!

1. DO NOT perform cardio first thing in the morning on an empty stomach! This is a great way to encourage muscle wasting. As soon as you wake up you should have whey protein isolate and a carbohydrate source (my favorite combo is VP2 Whey Isolate by AST Sports Science with breakfast cereal as you can see in my "Lost Logs" e-book. After you have supplied the critical nutrition upon waking you can then attack Max-OT cardio and achieve great results!

2. Keep cardio short and intense. 16 to 20 minutes of high intensity cardio will have a greater effect on elevating your metabolism and will keep your metabolism elevated longer after exercise than long duration moderate intensity cardio.

3. Work out of your comfort zone the entire session. You should be "huffing and puffing" throughout.

4. Set distance goals and try to beat them every session. Working to beat your distance goals will give you a tangible marker of intensity to strive for rather than simply putting in your time.

5. Frequency. If fat loss is a high priority I recommend cardio 5-7 days a week. Remember every cardio session you do will give your metabolism a jolt and fire up the fat burning process!

Believe. Achieve.

http://www.jeffwillet.com/

NEW VIDEO: "Secrets Behind I Want to Look Like That Guy"

2011-03-16T12:08:00.000-07:00

"Secrets Behind I Want to Look Like That Guy" is a unique inside look at the exact methods I prescribed to Stuart MacDonald during his amazing body transformation.

Using the strategies outlined in this video, Stuart went from an overweight 44 inch waist to a rock hard 27 inch six pack in only 6 months.

With this video you’ll learn the exact nutrition principles I used to construct Stuart's plan and you’ll gain a valuable perspective on key mental strategies that will help you stay focused and execute every day at a high level.

If you enjoyed the documentary I Want to Look Like That Guy this video is a must see. It will give you a detailed road map to achieve the same kind of outstanding results seen in the film. If you have not seen the documentary don’t worry because this video stands alone as its own powerful teaching tool.

Watch Instantly! No shipping, No waiting.

This video is available in a convenient online format making it accessible instantly. When you purchase the video you will receive a link and you’ll be able to the view the video at your convenience any time right from your own computer.

Run time: 33 minutes and 57 seconds.
Price:$14.95

Bonus Feature!

Along with the video you will also be given access to Stuart's complete 6 month nutrition plan. (.pdf format)

ORDER NOW!

Believe. Achieve.

www.jeffwillet.com

MANformtation: Life-changing Alpha Leadership Strategies

2011-03-10T02:55:00.000-08:00

For those who’ve followed my career closely you know that Skip La Cour is one of my bodybuilding mentors and was a big inspiration throughout my career. Skip continues to coach and inspire people all over the globe and you too can take advantage of Skip’s powerful mental strategies guaranteed to help you become the man you really want to be.

Skip La Cour’s MANformation Audio Seminar Series is excellent and I highly recommend it to anyone interested in adopting life-changing alpha leadership strategies. Skip is a great coach and his passion comes through with every word. After listening to his audio seminars there’s no doubt in my mind you will be motivated beyond belief and empowered to get the most out of life!

I suggest starting with the first audio seminar course "The Mindset and Actions of a Powerful Alpha Male Leader"

When you order be sure to type in Coupon Code WILLET and you'll get a free bonus audio seminar titled: “The Top 10 Qualities, Characteristics, and Actions of the Most POWERFUL Alpha Male Leaders”
$24.99 value--yours free

Start listening and start leading!

Believe. Achieve.

http://www.jeffwillet.com/

Success Doesn’t Happen Overnight, But it Builds Each Day

2011-02-26T11:07:00.000-08:00

Below is an excerpt from my book "Inside the Mind of a Champion." This passage talks about the importance of setting goals and working towards those goals each and every day. As I always say great things happen with the continual execution of a smart plan.

"....You can’t expect results to happen overnight but what you do today will definitely affect tomorrow and you can shorten the process by how intelligently you approach your training and nutrition. That is why you need to equip yourself with information and proven strategies. Then you need to execute those strategies consistently over a span of time. Don’t get me wrong, you still have to put in your time but the smarter you go about things, the faster your results will come.

There are times when I speak with people and they want me to tell them exactly how long it will take before they see results. I always feel like telling them, “Let me dust off my crystal ball and I’ll let you know”, but I bite my tongue and try to explain that is impossible for me to speculate because there are way too many variables to consider. I have no idea how intense this person is training, how well they are eating, or what supplement program they are following, not to mention their genetic propensity to build muscle. So unless I am a fortune teller, there is no way I can say.

I try to explain that the better you approach all aspects of your training, the better and faster your results will be. I don’t want to throw out some mythical number that you should reach in four weeks because if you don’t hit that number you will be discouraged for no reason or I might limit you with the number I say and you may have been able to blow right past it.

I don’t think trying to figure out how much you can gain in the first four weeks of training is the best way to start. Instead, work hard each day and see how far you can go.

You need to set your goals and work towards them daily. Keep in mind the bigger picture and the end results you want but realize that you get to that point by what you do on a daily basis, even if you can’t always see it. Just because you’re not at your destination tomorrow, doesn’t mean you won’t get there as long as you keep moving in that direction...."

(This passage can be read in its entirety in my book "Inside the Mind of a Champion")

Believe. Achieve.

http://www.jeffwillet.com/

"That Guy" to Screen at Arnold Sports Film Fest!

2011-02-18T13:10:00.000-08:00

Our documentary "I Want to Look Like That Guy" has been chosen to screen at the 1st annual Arnold Sports Film Festival.

“I am happy to inform you that your film has been chosen to screen at the Arnold Sports Film Festival!

Your film will screen in one of several screenings throughout the weekend of March 4, 5, 6. The first screenings will begin Friday afternoon and continue through Sunday afternoon's awards ceremony, where Mr. Schwarzenegger will be on-hand."

I want to take this opportunity to extend a "thank you" to all who have supported our efforts by purchasing a copy of "I Want to Look Like That Guy". We are thrilled to be included in this event and excited about the doors this could open for our film!

Believe. Achieve.

http://www.jeffwillet.com/

Why So Many Supplements?

2011-02-15T10:10:00.000-08:00

A common question I get from people who view my "Lost Logs" ebook or watch Stu's amazing transformation unfold in "I Want to Look Like That Guy" is why do I choose to have so much of my nutrients coming from supplementation rather than whole food? Here's the method to my madness:

Nutrient Density Maximized - A quality meal replacement typically maximizes nutrient density better than a whole food meal. This keeps protein and nutrients high with total calories low.

Convenience - Shaking up a meal replacement can happen pretty much anywhere and any time. It is not always as easy to break open the Tupperware and start eating your chicken and green beans. Meal replacements over the years have helped me stay 100% on track with my plan in a variety of situations.

Easy to Measure - Meal replacements make it very easy to measure your intake and consequently make adjustments to your diet as you skim away calories. Measuring the cuts with supplements is very easy and accurate.

This is not to say you can't construct an effective nutrition plan with the use of more whole food. This is simply my preference and the reasons why.

Believe. Achieve.

http://www.jeffwillet.com/

Arnold Sports Film Festival - "That Guy" Documentary Makes Second Round of Judging!

2011-02-06T06:13:00.001-08:00

This is the inaugural year for the Arnold Sports Film Festival which is run in conjunction withe the Arnold Classic weekend in Columbus, Ohio.

We entered our documentary, I Want To Look Like That Guy, and I am happy to announce that we have made it to the second round of judging. This means we have a chance for our film to be one of the select few out of thousands of entrants to be part of an official screening during the Arnold Classic weekend.

The official announcement will be made later this month but either way we are honored to make it this far in the process considering the high level of competition we are against.

Believe. Achieve.

http://www.jeffwillet.com/

Does Soreness Matter?

2011-02-06T06:07:00.000-08:00

The answer to this common question is no.

Muscle soreness or lack there of is not an indicator of the success of your workout. Remember the goal of each weight training workout is to overload the muscle with a heavy weight (Max-OT style) and therefore initiate the best muscle growth response.

You have probably found there are certain muscle groups that always get a little sore and some muscle groups that never do. I think this is normal based on my own experience and the feedback from many others. I wouldn't put much stock into it one way or the other.

As you go forward with your workouts I would suggest not placing emphasis on your degree of muscle soreness and certainly don't use it to gauge the success of your workout.

Believe. Achieve.

http://www.jeffwillet.com/

Is 16 minutes of cardio enough to get shredded?

2010-12-03T13:45:00.000-08:00

Throughout the years I've often been asked the question, "Is 16 minutes of cardio really enough to get shredded?" People ask this question as though I was secretly doing hours of cardio when no one was looking and reporting to the world that I was only doing 16 minutes. That's simply not the case. I have always practiced exactly what I preach.

So is 16 minutes really enough? The proof is in the putting. I achieved what some called "drug like" condition in 2003 and finished an impressive fourth place in the light heavyweight class at the NPC USA (which is a non drug tested show) and capped off the contest season winning an IFBB Pro Card at the Team Universe. It was the best condition by far I ever achieved and I achieved that condition in large part due to the effectiveness of short duration/high intensity cardio.

Another great example of how effective 16 minutes is can be found in the documentary “I Want to Look Like That Guy.” In the film you see Stuart MacDonald undergo an amazing body transformation of 30% body fat to less than 6% body fat in 6 months. I’ll give you one guess what type of cardio Stuart did to achieve such outstanding results……If you said short duration/high intensity cardio you guessed correctly! Stuart did not spend hours doing cardio. He kept it short, he kept it intense and the fat melted away.

Short duration, high intensity cardio has a bigger elevating effect on your metabolism and keeps it elevated for a longer period of time after activity compared to long duration cardio. Plus, short duration cardio has less of any negative impact on the muscle building process. Those are two of the main points that make it the most effective approach for getting totally shredded.

The next time you are tempted to go for a 45 minute stroll on the treadmill STOP what you are doing and crank up the intensity for 16 crazy minutes of all out effort to really accelerate the fat loss process!

The other component for getting shredded is of course diet! I reveal the complete winning nutrition game plan in my new "Lost Logs" eBook. Along with every minute detail of my nutrition/supplement plan for 2003 you will see my detailed cardio log for insight on exactly how I implemented short duration/high intensity cardio to achieve the condition of my lifetime!

Believe. Achieve.

http://www.jeffwillet.com/

Body Transformation Tip!

2010-11-19T17:22:00.000-08:00

To truly transform your body you need to have a strong muscle building component to your plan. This is true for men and women.

Remember that every ounce of muscle you build you will increase your resting metabolic rate and thus greatly aid the fat loss process.

Weight training is the catalyst for the muscle building component of your plan and there is no better weight training approach for encouraging muscle building than Max-OT.

Pictured to above is Stuart MacDonald and he underwent an amazing body transformation in a 6 month period of time and one of the keys to that transformation was Max-OT training. (You can see Stu's amazing transformation unfold in front of your eyes in the popular documentary "I Want to Look Like That Guy.")

Don't have the mindset that you have to lose weight before you focus on building muscle. It is best for your plan to have an emphasis on muscle building right out of the gate!

Believe. Achieve.

http://www.jeffwillet.com/

New eBook Unveils the Secrets for Getting Totally Shredded!

2010-11-03T10:43:00.000-07:00

I'm excited to announce the much anticipated release of my "Lost Logs" eBook is finally here.

I believe this is the ultimate drug free bodybuilding nutrition resource. It’s a very rare look at the actual “play book” I used to become one the greatest drug free bodybuilders in history and now this eBook puts it all at your fingertips to help you construct your own winning game plan!

My "Lost Logs" contains explicit detail documenting every single nutrient I ingested as well as the timing of each meal. It also lists every supplement, exactly how much and specifically when I took them for the 18 weeks leading up to both contests.

In addition to all that detail you’ll see complete nutrient ratio breakdowns for every stage of the plan and as an interesting point of reference there is documentation of my bodyweight changes over the 18 weeks.

I often get asked how to adjust nutrition in the final days before a contest and what to do on the actual day of the show. No need to question any more as these logs illustrate exactly what I did with my plan right up to the very moment I stepped onstage.

My "Lost Logs" is also packed with some bonus information you won't find anywhere else:

*Contest Color Schedule - Any of you who have competed know how important onstage color is. It can make or break your physique. It took me years to perfect my contest color and now with this schedule you can see exactly what I did to achieve the perfect winning tan.

*Lost Cardio Logs - See record of all my cardio sessions from January 2002 through my Team Universe Overall Victory in August of 2003. Frequency, mode, distance, calories burned and intensity are all there in minute detail. This is the exact Max-OT cardio schedule I executed to get absolutely shredded.

*Body Weight Chart - View my body weight changes from August 2002 through August 2003.

Don't miss this opportunity to get the championship "play book" in your hands. Act now and get your copy of my "Lost Logs" at a special introductory price.

Believe. Achieve.

http://www.jeffwillet.com/

Don't Skip Your Post Workout Drink!

2010-10-01T14:07:00.001-07:00

The most important time of the day to supply nutrition is directly after your workout. Your muscles are like dry sponges after training and ready to soak up valuable muscle building nutrients. It is up to you to supply what your muscles are craving so don't miss this critical opportunity to ignite muscle growth.

Directly after training I recommend whey protein isolate and my favorite is VP2 Whey Isolate by AST Sports Science. Along with whey protein you should mix a high glycemic carbohydrate like dextrose crystals or other liquid carbohydrate. In addition to the carbs and whey protein I add 5 grams of micronized creatine and 5 to10 grams of L-glutamine.

I have an eBook that will be released soon detailing the exact nutrition and supplement plan I followed on my championship run in 2003, including specifically what I ate and how I supplemented post workout.

Believe. Achieve.

www.jeffwillet.com

Max-OT Warm-up Protocol

2010-09-08T11:23:00.000-07:00

The goal of the Max-OT warm-up protocol is to gradually introduce heavier weights without approaching the point of muscle fatigue.

Below are the main points to consider when you are doing your warm-up sets. These points are taken from a passage contained in my book "Inside the Mind of a Champion." The complete passage explains each of these points in detail and gives some specific examples.

* Warm-up on the first exercise for a body part only.

*Progressively introduce a heavier weight each warm-up set.

*As you add weight each warm-up set, decrease reps.

*Do not approach the point of fatigue.

*Your last warm-up set (also called weight acclimation) should be close to your muscle-building set weight.

*4-5 warm-up sets should do the job.

Believe. Achieve.

www.jeffwillet.com

Principles are more important than the routine.

2010-08-15T07:12:00.000-07:00

I get a lot of questions about which Max-OT routine is best to follow. The answer is there really isn't one Max-OT arrangement that is better than any other. The important thing is that each routine sticks with the important Max-OT principles:

*Train each body one time per week.

*Stick with basic free weight compound exercises.

*Train in a 4-6 rep range.

*6-7 total sets for larger body parts (chest, back, legs)

*4-5 total sets for smaller body parts (biceps, triceps)

*Train to achieve overload NOT muscle fatigue.

Remember, there are a number of different Max-OT routines you can follow and all can be effective. Let me reiterate the adherence to the Max-OT principles is more important than the actual arrangement you follow.

Believe. Achieve.

www.jeffwillet.com

See It, Be it!

2010-07-31T10:41:00.001-07:00

I've always used visualization techniques to help me stay on track with my goals and it was a huge part of my success when I earned my IFBB Pro Card in 2003.

Before each workout I would visualize the body part I was about to train and see in my mind exactly how I wanted it to look onstage. Before each cardio session I would visualize how shredded I was going to be as well.

Visualization helped me to continue to elevate my performances each and every day for the entire year. Here's a snippet from my book "Inside The Mind of a Champion" where I talk about this powerful technique.

"....Great results aren’t going to happen by accident. They are a planned occurrence that happens through the design and consistent execution of an intelligent plan. To aid in the consistent execution of your plan it is helpful to create and stay connected to the vision of what you want to achieve.

A clear vision of what you want to achieve is a constant reminder of why you are adhering to your disciplined schedule. This reminder will direct your thoughts and actions in a positive way and help you make the most of each day by successfully completing all your scheduled tasks. With a clear vision and clear goals you’ll be less likely to skip tasks because you’ll be aware of the important role each task plays in turning your vision into a reality...."

To reach your full potential in anything you must unlock the power of your mind!

Believe. Achieve.

http://www.jeffwillet.com/

Biceps Training Tip!

2010-07-24T12:05:00.000-07:00

There are many instances where people search for "new" and "inventive" training methods that will pack on gobs of muscle and often in this pursuit of new techniques they overlook the basics. I'll warn you right now the routine I am going to suggest may not look real flashy but it will be effective.

The best mass building biceps routines incorporate the Max-OT principles and are revolved around free weight exercises like barbell and dumbbell curls. These basic free weight exercises allow you to achieve maximum overload on the targeted area while using a full and natural range of motion.

Using the Max-OT principles means keeping the volume of total sets low and the intensity high. Here is an example of an effective Max-OT biceps routine:

Barbell Curls: 3 sets 4-6 reps (After warm-up)
Standing Dumbbell Curls: 2 sets 4-6 reps

This routine may not look fancy on paper but you can be assured if you apply the intensity it will blast your biceps and stimulate maximum muscle growth.

Believe. Achieve.

http://www.jeffwillet.com/

The Power of the Mind

2010-07-10T10:55:00.000-07:00

A big contributing factor to my success over the years has been the ability to focus on a goal and persevere through all the challenges that life throws my way. You have to work on your mindset and attitude just like you work on your body in order to achieve greatness in anything.

My new book Inside the Mind of a Champion is a very unique look at the mental side of the game and how I directed my thoughts during the best competitive year of my career.

Here's an excerpt from the introduction...

"...In late July of 2003, I placed 4th at the NPC USA in a light heavyweight class that was considered by many to be one of the toughest in the show’s history. For those that don’t know, what makes that feat even more impressive is the NPC USA is not drug tested. Not exactly a level playing field for a drug free competitor like myself but I relished the challenge to prove I could compete with the best, regardless of who was on drugs or not. In many ways that 4th place finish meant more to me than any victory.

Two weeks after the USA I achieved the crowning jewel of my career by winning the overall at the NPC Team Universe Championships and earned an IFBB Pro Card. Winning an IFBB pro card as a life-time drug free competitor is almost unheard of in the modern era of bodybuilding and cemented my place as one of the greatest drug free bodybuilders in the in history.

The training and nutrition philosophies I used that year were consistent with what I had done for the past several contests so what made the biggest difference in my results? Mindset!

In the pages that follow you’ll get all the mental strategies I used to push myself to the limits of personal performance day in and day out on my way to achieving what some would say is impossible...."

If you work on developing a strong mindset and unlocking the power of your mind you can truly reach your full potential.

Inside the Mind of a Champion is available in both e-book and hard copy formats.

Believe. Achieve.

http://www.jeffwillet.com/

How to combat hunger while on low calories

2010-06-29T10:20:00.000-07:00

I was recently asked how to combat hunger while following a low calorie diet. Here are a few tips to help.

*Drink lots of fluids. I don't have a problem consuming artificial sweeteners so I drink plenty of diet soda while on low calories. Coffee and tea are also great tools to combat hunger. I am a coffee freak and had plenty during pre-contest preparation.

*Eat lots of vegetables. Vegetables are the one food you can actually consume more of and it will help your weight loss. Vegetables add lots of food volume with negligible calories. Stick primarily with green crunchy vegetables and eat up!

*Keep your meals consistent. Eat a balanced meal every 2-3 hours max.

*Chew Gum. I found it helpful to chew gum to satisfy cravings and help bridge the gap between meals.

Along with these tips keep your "eyes on the prize" and stay connected to the vision of the physique you want to achieve. Realize that a little hunger is a necessary price to pay if you want to achieve an extreme level of leanness.

Believe. Achieve.

http://www.jeffwillet.com/

Fat Loss vs. Weight Loss

2010-06-22T14:12:00.000-07:00

I am against the biggest loser mentality because I think it encourages the wrong approach to fat loss. A person’s goal shouldn't be to lose as much weight as possible in the shortest amount of time. It should be to lose fat and build muscle on a continual basis. Emphasizing muscle gains will yield the greatest long term results. The key phrase there is long term.

There are quicker ways to get more immediate weight loss results than the approach I follow, however, rapid weight loss often equals having a worse body composition (body fat % vs lean muscle %) than what you started with. Let’s examine why.

If your program is simply focused on weight loss you are most likely not doing things very conducive to building muscle or at minimum maintaining muscle and that is where the trouble begins.

Losing muscle is a bad thing for long term results because every ounce of muscle you can gain, you raise your resting metabolic rate. That’s right; with more muscle added to your body you will burn more calories each day right out of the gate. That is why having a strong muscle building component to your program is critical for fat loss.

Following Max-OT style training will set you up to build muscle, lose fat and really transform your body. That means you may not see much movement on the scale initially and that is OK. We are concerned with long term results and over time there will be a downward trend with your weight but it will not happen over night. For this reason I don’t encourage frequent weight checking.

Here’s another cautionary tale for scale addicts. Contrary to popular belief muscle does not weigh more than fat. That is like saying a pound of bricks weighs more that a pound of feathers. A pound is a pound. Muscle is, however, more dense than fat. That means the same volume of muscle will weigh more than the same volume of fat therefore you could be a few pants sizes smaller and yet weigh almost the same as you did when you were carrying more fat. You see how that works? This is a prime example why the scale is not the best way to measure progress.
I believe a better indication of progress is how our clothes fit or if you want to get more exact you can chart inches lost or measure your actual body composition. Another good tool is visual assessments and the use of photos to see the changes made over time.

The moral of this story is concern yourself with fat loss and not simply weight loss because they are two different things. Be patient and execute a smart plan that has an emphasis on building muscle.

Believe. Achieve.

www.jeffwillet.com

Father's Day MASS Pack Special!

2010-06-19T11:44:00.000-07:00

The MASS Pack is a collection of my best instructional products with a retail value of over $130.00. Normally the MASS Pack sells for an already discounted price of $79.95 but in honor of Father's day you'll save an extra $20.00 and pay only $59.95!

MASS Pack Includes:

Training DVD A
Training DVD B
Nutrition Seminar DVD
Training Journal
Autographed 8x10 Photo

This Father's Day special is only available until Monday so act now and save over $70.00!

Believe. Achieve.

http://www.jeffwillet.com/

NEW BOOK - Inside the Mind of a Champion

2010-06-15T11:38:00.000-07:00

I am very excited to introduce Inside the Mind of a Champion.

This special 118 page book is a collection of motivational thoughts, concepts and training tips captured during my remarkable journey towards earning an IFBB pro card and becoming one of the greatest drug free bodybuilders in history.

This book contains the best insights I can share from the best competitive year of my life. Throughout each page you'll get an intimate look at all the mental strategies I used to push myself to the limits of personal performance day in and day out on the way to achieving what many would say is impossible - earning an IFBB pro card drug free!

Inside the Mind of a Champion is available in e-Book and printed hard copy formats, both at a special introductory price. As an extra bonus, I will autograph the first 25 printed hard copy books sold!

ORDER NOW!

Believe. Achieve.

http://www.jeffwillet.com/

Learn From the Best

2010-06-11T09:35:00.000-07:00

In many ways it seems like only yesterday when I made my way to the gym for the first time and my love affair with bodybuilding began. I loved everything about it, especially the possibility of one day becoming a great competitor.

When I started out I was probably as naive as I was passionate. Naive about certain aspects of the sport, both good and bad. I didn’t know about supplements, nutrient timing, Max-OT or Max-OT cardio. I also didn’t know about the use of performance enhancing drugs in the various levels of the sport.

I remember when I first became aware that many top guys in the sport were using steroids. It was like finding out there wasn’t a Santa Claus. It disappointed me but didn’t discourage me. Thankfully I had a strong belief in myself and found role models that helped me stay true to my dreams and I continued going for the coveted IFBB pro card "my way."

I’m not here to preach, I never have been. To each his own and how you choose to go about bodybuilding is your decision, however don’t make that decision because you think you can’t be outstanding if you stay drug free. I am here to tell you that you can achieve great things training naturally and to make your quest easier there are blueprints for success you can follow.

Take a close look at accomplished bodybuilders who train drug free and learn from them. That’s exactly what I did and what I strongly prescribe to you. For example, I remember after the 1998 Team Universe I knew I needed guidance. I wasn’t afraid to seek out help and decided to go to the best. I just witnessed Skip La Cour come back from disappointment in 1997 to smoke everyone and set a new standard for conditioning at that show, so who better to learn from I thought. I modeled a lot of what I did after Skip’s approach. I didn’t try to reinvent the wheel. I didn’t look at Skip and think “he’s better than me so he must be cheating.” I looked at him as someone who has achieved great things and someone I could learn from because he was obviously doing something right.

Unfortunately there are a lot of people missing the boat in my opinion. Rather than learning from the best natural guys they accuse them of cheating and assume they are lying about their methods. You can't have this type of limiting mindset and expect to achieve outstanding results.

If you open your mind and learn from the best, you can unlock your full potential.

Believe. Achieve.

http://www.jeffwillet.com/

What is Max-OT and why is it best for changing body composition?

2010-06-08T13:35:00.000-07:00

Max-OT stands for Maximum Overload Training and is based on the physiological principle that overloading a muscle with heavy resistance creates the best stimulus for growth. The Max-OT principles were created by Paul Delia, CEO of AST Sports Science and are the principles I’ve followed exclusively since 1998. Paul was a very valuable mentor and I model a lot of my teaching after things I learned from him.

Max-OT is a low volume, high intensity approach to weight training that will maximize muscle and strength gains. Remember, this is very important to anyone interested in fat loss because every ounce of muscle you can build you are going to raise your resting metabolic rate and make fat loss easier. Plus, if you can build muscle you will achieve a more shapely/toned body when all is said and done.

When I speak about volume I am talking about the total number of sets and reps you are going to perform in any given workout. Most programs advise way too many sets and reps in my opinion, particularly those programs that are supposed to be designed specifically for “toning”.

I often hear people say they don’t want to lift heavy because they don’t want to get too bulky or they will point to one of my contest photos and say "I don’t want to get that big"; they just want to tone up. They make it sound as if the moment they start lifting any weights they’ll add gobs of muscle over night. Before I yell at them, I remind myself it is not their fault they have this fear of lifting heavy. It’s because that is what has been ingrained in their heads. We all hear it all the time….light weight and high reps for muscle tone and heavy weight with low reps for bulk (BTW - I hate the term bulk. To me that is another way of saying fat because adding quality muscle will never make anyone look “bulky”. A so called “bulky” look comes from too much body fat). Every time I hear the talk about light weights for muscle tone I want to scream because that is just not accurate and leads people to mediocre results.

You don’t need to lose any sleep over building too much muscle. Building muscle is very low on the physiological totem pull. You need to do a lot of things right with your weight training and diet to build muscle and not only that, you have to do these things day in and day out for a long, long time. Even then you might not build appreciable amounts of muscle depending on your body type. It is doubly hard for women right out of the gate because they don’t have the hormonal support to build muscle easily on top of everything else.

Take most drug free bodybuilders for example. They work their tails off for years doing everything geared towards building muscle from a diet, training and supplement standpoint just to add a few inches of circumference to their muscles. What makes the average person think they are going to start working out and become the Incredible Hulk over night? It just isn’t going to happen so stop listening to all that nonsense and start grabbing heavier weights.

Lifting heavy weights is not going to make you huge but it is going to set you up to build muscle way more efficiently than high rep training. The reason is because overloading the muscle with a heavy weight will create the best stimulus for the muscle to grow and become stronger. This is not my opinion, this is physiology talking. And let’s remember that is the whole purpose behind lifting weights to begin with is to build muscle and strength. (More muscle = higher resting metabolic rate and a more shapely body when you lose the fat with smart diet and cardiovascular exercise.)

I believe Max-OT is the best way to train to maximize results based on what physiology tells us and also based on my own 20 year real world study with myself as the primary test subject. Plus there are countless success stories of men and women all over the globe who've really changed their bodies by executing this style of training.

If you’ve seen our documentary “I Want to Look Like That Guy” it illustrates this point perfectly. In the documentary, Stuart MacDonald (Pictured Above) was the test subject and he followed Max-OT training for a 6 month period while also following the Max-OT cardio principles as well as a very strict and carefully calculated nutritional plan. In those 6 months his results were astounding and you can watch it happening right in front of your eyes during the film. He went from over 30% body fat to under 6% body fat and lost over 50lbs. All this by continuing to lift heavy weights throughout. If you follow the logic that heavy weights build bulk and light weights get you toned and trim then how do you explain Stuart’s outstanding results?

Keeping the weights heavy with Max-OT style training kept Stuart in a state where he was building and at the very minimum maintaining muscle throughout his strict diet and intense cardiovascular exercise. I guarantee you that if Stuart followed the “normal” guru advice and did a lot of high rep, high volume workouts with long duration cardio he would have never achieved the results he did. He may have been able to lose 50lbs or even more but his physique and body composition would not have been as incredible as there were at the end of the film. Why? Because he continued to have a muscle building emphasis with his weight training by using the Max-OT principles.

I've said it many times before and I will say it again. There are many different training philosophies and you can workout a variety of ways and achieve results. Some programs might work more on your athleticism, some on your agility and some on your flexibility, however, if your primary goal is to change your body composition then I firmly believe Max-OT is the best. To really change your body composition you must have a strong muscle building component to your plan and that is exactly what Max-OT will give you.

Believe. Achieve.

http://www.jeffwillet.com/

Lower Back Training

2010-06-04T12:07:00.001-07:00

One question that comes up from time to time is about lower back training in relation to the Max-OT workouts. I receive this question because most Max-OT routines don't have any specific lower back exercises. Here's my answer:

I don’t do any direct exercises to target my lower back. This is due to the degree the lower back is recruited during many compound exercises to stabilize the upper body. I feel that any additional work is not necessary and could possibly lead to over training the area.

One of the things that makes Max-OT the most effective way to train is because it is centered on basic compound exercises which are the best for maximum muscle recruitment and stimulation.

Movements like squats, deadlifts, stiff leg deadlifts, and bent over barbell rows all involve the lower back quite a bit. I feel that a Max-OT routine that includes many of these exercises gives the lower back plenty of work already.

If you feel your lower back is a weak point, you may want to include a couple sets of direct work to target the area. But remember, the lower back has already received a good deal of stimulation throughout the entire training week and doesn’t require a lot extra. I would say 2 to 3 sets of good mornings or weighted hyper extensions would be plenty.

Believe. Achieve.

http://www.jeffwillet.com/

Workout Duration Doesn't Equal Overload Success

2010-06-01T12:00:00.000-07:00

One common question from people who are new to Max-OT training is about the short duration of the workouts. A lot of times people have been brainwashed into thinking long workouts equal better workouts and that is not the case when it comes to maximizing your gains. You want low volume/high intensity workouts focused on one or two muscle groups. You don't want to be in the gym for hours. In fact, if your workouts are taking you more than an hour to complete you may want to re-examine your approach.

Max-OT workouts will range anywhere from approximately 20 minutes to 45 minutes depending upon the body part arrangements. Don't be fooled by the short time span because short doesn't mean less intense. I'd argue it is just the opposite. Shorter workouts allow for greater intensity and focus compared to marathon workouts that span an hour or more. The longer you are in the gym and the more sets you have piled up the more likely your intensity and focus will decline over the span of your long duration workout.

Remember, the goal of each Max-OT workout should be to effectively overload the targetted muscle group(s) and the duration of a workout has nothing to do with the overload success achieved.

Believe. Achieve.

http://www.jeffwillet.com/

Short Duration/High Intensity Cardio is Key

2010-05-30T07:35:00.000-07:00

Short duration (16-20 minutes), high intensity cardio is a key element in the fat burning equation. A.K.A. Max-OT cardio.

Max-OT style cardio will have a bigger elevating effect on your metabolism and keep it elevated longer after exercise compared to long duration moderate intensity cardio. Plus Max-OT style cardio has less of any negative impact on the muscle building process.

Why 16 Minutes?

There is noting magic about the number 16. Your sessions could fall anywhere between 15 and 20 minutes. We settled on 16 because that seems to be a good time frame where you can keep maximum intensity and focus. The closer you get to 20 minutes the harder it is to maintain that high level of output. That's not to say 15 or 17 minutes wouldn't accomplish the task so don't over-analyze that number. The idea is to keep it between 15 and 20 and work your tail off every single minute!

How do I gauge intensity?

The best way I can describe it is you need to be "huffing and puffing" throughout the session and you need to be working out out of your comfort zone.

One tangible way to gauge this is to set distance goals and try to beat it. For example, if you travel 4.2 miles in 16 minutes on a recumbent bike then your next session you try to beat 4.2 miles with all settings being equal. Working to exceed your distance every time will quickly ensure you are working at the level necessary for maximum results.

How Often?

If fat loss is a primary goal then I'd say you should be doing Max-OT style cardio 5-6 days a week.

If you are in a maximum muscle building phase and looking to maintain condition then I think 2-3 days a week is good.

What makes you so sure?

I was just like all of you and early in my career I did the customary long duration/moderate intensity cardio because that is what the magazines said to do. I achieved good results doing more traditional style cardio, in fact, I won many contests doing cardio that way. However, I always had a hard time getting that razor sharp condition until I implemented Max-OT style cardio. Results went from good to GREAT!

Max-OT style cardio was one of the biggest factors in the outstanding condition I achieved in 2003. It was without a doubt the greatest condition of my career and that is why I am so confident in Max-OT style cardio.

Believe. Achieve.

http://www.jeffwillet.com/

Posing Tip - Start from the ground up!

2010-05-23T06:08:00.001-07:00

I was doing a posing coaching session yesterday with a first time competitor preparing for a contest coming up in August. We went over all the basic relaxed poses and the mandatory poses in great detail. It's amazing how much you can enhance your physique by holding the poses correctly.

One thing all you competitors should keep in mind as you work on your poses is to start each pose from the ground up. Many first time competitors are so focused on their upper bodies they forget about their legs and leave them relaxed and in poor positions. If you get in the habit of starting from the ground up you won't forget and your poses will all be complete from head to toe!

I go over this along with lots of great posing and presentation tips in my DVD "Posing to Win". I also offer 1/2 hour posing coaching sessions at my gym in Michigan for those interested in one on one assistance.

After you spend all those months dieting you should make sure you are presenting your physique to the best of your abilities when you hit the stage. Posing and overall presentation can be the difference between first and second place so don’t leave this important aspect of competition to chance.

Believe. Achieve.

www.jeffwillet.com

Limiting Mindset

2010-05-19T03:13:00.000-07:00

It always amazes me how so many people box themselves into mediocrity by having a limited mindset on what they believe is possible. If you believe something is not possible then you are correct, it is not possible. However, if you believe you can do it that opens up the possibility that you CAN achieve it. If you don't believe you can forget about achieving it and that is the origin of my slogan "Believe. Achieve."

If I would have listened to all of the people who told me it was not possible to build an IFBB pro caliber physique without using drugs I would have been defeated long before I set foot on any stage. I believed I could do it and that was my first step to accomplishing such a lofty and "unbelievable" achievement. I could have had the same genetic potential but had a totally different career if my mindset would have been limited.

It was more than 10 years ago when I decided the NPC Team Universe was going to be my path towards an IFBB pro card. In order to reach that goal I knew I would have to compete with the likes of the greatest drug free bodybuilders of all time. Two of whom I really admired were Skip La Cour and Chris Faildo. They were both competing in the Team Universe and both dominating their weight classes. They inspired me because I knew if they could develop those high caliber physiques drug free than I could do it too.

Skip and Chris were better than me at the time and so were many of the other guys at that level. That was very evident in 1997 when I first competed in the Team Universe and took 9th in my class. Same in 1998 when I took 9th again. Rather than looking at the top guys like Skip and Chris and saying, "they are better than me so they must be cheating" I didn't make any excuses and I didn't have a limiting mindset. Instead I sought out Skip so I could learn from someone who was better than I was.

Fast forward to 2003 and there I was in the overall against both Skip and Chris which was a big honor for me. These were two guys I had looked up to and was inspired by and now I was toe to toe with them battling for an IFBB pro card. What a rush!

So you can see the point perfectly illustrated in my own life story. If I would have taken on a limiting mindset of what I believed to be possible I would never have reached the brass ring. I chose to be inspired and educated by those who were more accomplished then me and I worked my tail off to maximize my own potential.

We all have the same choice. Which mindset do you choose?

Believe. Achieve.

http://www.jeffwillet.com/

Training Tip - How much weight do I increase?

2010-05-17T07:09:00.000-07:00

I recently talked about when to increase weight and I said when you can get 6 reps on your own with good execution it is time to bump up the weight. How much do I increase you may ask?

When moving up in weight, keep this tip in mind. You always want to increase weight by the smallest increment possible. If you are using a barbell that typically means 2.5 lbs per side. If we are talking a cable machine or dumbbells then use the smallest increase available.

Your body will be able to accommodate these small increases better than bigger jumps in weight and thus it will help your strength progressions keep moving forward without hitting a plateau.

Believe. Achieve.

http://www.jeffwillet.com/

Believe. Achieve. T-Shirts!

2010-05-16T07:30:00.001-07:00

Be the first to get one of my JW Believe. Achieve. T-Shirts featuring a "new look" designer logo.

These stylish shirts are ultra comfortable and designed for a perfect fit. Available in Acid Black sizes S-XL and Distressed Black size XXL.

Believe. Achieve. T-shirts are just $19.95 USD plus shipping and available by special order only. Send no money now when you pre-order and I'll send you a PayPal invoice when your order is ready to ship.

Order yours today!

Believe. Achieve.

http://www.jeffwillet.com/

"That Guy" Feedback.

2010-05-11T10:51:00.000-07:00

A while back I mentioned that our documentary "I Want to Look Like That Guy" had made it through the first round of cuts for the L.A. Film Festival. We were recently informed that we did not make the final cut and will not be included in the festival, however, we did receive some nice comments from the screening committee and a reminder that this is merely an opinion and not a reflection on the overall quality and content of the film.

It would have been a nice feather in our cap to make it into the film festival but more important than that accolade is the continual great feedback I receive from those who have seen the film and come away inspired and motivated.

I think what I love most about the documentary is the completely honest light that it sheds upon the current state of the health and fitness industry and it hammers home what I feel is a very important message...."if you want to have an extreme physique you have to live an extreme lifestyle."

There continues to be gobs of misleading information spoon fed to the masses about fitness on a daily basis. Whether it is another celebrity peddling their latest fitness cook book and workout guide or some medical professional telling women they need a minimum of 1 hour of exercise a day to receive any benefits - the list of falsehoods goes on and on and I don't see it stopping any time soon.

I like to think this documentary is a beacon of truth in the otherwise murky waters of fitness information. This film doesn't try to paint some easy or magic answer of how to get fit quick but rather shows you what is possible if you execute a smart plan and are willing to "walk through the fire" to get to your goal. For that I am very proud of the story we tell.

Believe. Achieve.

http://www.jeffwillet.com/

Nutrition Tip - To cheat or not to cheat?

2010-05-09T07:58:00.000-07:00

I am not a fan of the term "cheat meal". For me that creates a negative connotation when in reality there is nothing wrong or negative about factoring in some scheduled meals that are off your eating plan. This does, however, come with some factors to consider.

The more focused you are on changing your body, the more you have to account for your caloric intake and the more you need to make the calories you are consuming "work" for you. That being said, for the majority of people who just want to be healthier and lose some fat it is unrealistic and not necessary to never have any of the foods you enjoy as long as you do it within reason and as long as the majority of the time you are eating foods that are on your plan.

The important thing is to look at the trend of your eating habits over a period of time and you want the trend to by heavily slanted towards good days of execution verses bad. In the documentary "I Want to Look Like That Guy" I give Stuart the example that if 90% of the time you ate crap food and 10% of the time you ate healthy it would not help you out very much. Well the same is true going the other way. If you eat healthy 90% of the time then 10% eating off the schedule is not going to "derail the train" so to speak.

The rules change if you are trying to be ultra lean. If that is your goal then I say you want to make all your calories work for you every day of the week and you don't want to waste any meals on calories that are not going to perform the functions you are trying to achieve. Here's how I approached it. During the maximum muscle building phase of the year I would have one day a week to eat what ever I wanted, without going totally crazy. Once I was within 6 months of a contest I would cut out any non-bodybuilding foods and make sure all my calories were working for me 7 days a week.

So the moral of this story is in most cases it is fine and recommended to schedule some meals for enjoyment (not a license to gorge!) just make sure the overall trend of your eating pattern is heavily slanted towards following your nutrition plan.

If you approach it intelligently there is nothing that is "cheating" about it.

Believe. Achieve.

http://www.jeffwillet.com/

Training Tip - When to Increase Weight

2010-05-06T11:52:00.001-07:00

If you are familiar with Max-OT you know the rep range we shoot for is 4-6 reps. When you can get 6 reps on your own with good execution it is time to bump up the weight. That being said you don't need to get 6 reps on every set of an exercise before you increase the weight. That's one commonly misunderstood principle. Let's examine.

We'll assume you are doing 3 working sets of an exercise. If you hit 6 reps on the first set you need to bump up the weight for sets 2 and 3. You should not be getting 6 reps every set. If you are, your intensity needs to be examined.

The reality is you should be closer to 4 reps on the last set of any exercise. It is even OK to get only 3 reps on the final set.

Don't get into the mind set that you should always be getting 6 reps. It will limit your weight progression, however this does come with one warning.....Don't sacrifice weight increases for good exercise exectution. You always want to find the best balance of both.

Believe. Achieve.

http://www.jeffwillet.com/

My Favorite Sources for Protein Consumption

2010-05-03T12:20:00.000-07:00

Throughout my career I consumed most of my daily protein through supplementation and I continue this practice today. (My favorite protein supplement choices are VP2, Muscle XGF and VyoPro Protein Bars).

I've always preferred getting most of my protein through supplement sources for 3 main reasons: quality, convenience and ease of measuring nutrient totals.

This is not to say that one can't get more daily protein through food sources this is simply what has always made the most sense and worked best for me. The main thing is that your nutrient total goals are met at the end of the day regardless of the sources you choose.

Before you stop and say the only reason I do or say this is because I'm sponsored by AST Sports Science, I say "know your facts before you accuse me of simply being a marketing tool for AST." Long before I became sponsored by AST Sports Science in 1999 I paid for all my supplements out of my own pocket for many years and I still followed the same type of pattern of getting most of my daily protein through supplementation. I always have practiced exactly what I preach and have never appreciated the insinuation that I lie about what I do to sell products.

I was recently asked if I thought the inclusion of so many meals through supplementation was a healthy way to go about it and I absolutely think it is as long as you add extra fiber in your diet with the inclusion of lots of green crunchy vegetables.

Believe. Achieve.

http://www.jeffwillet.com/

Sample 3-Day Max-OT Arrangement

2010-05-01T10:49:00.000-07:00

I was asked in response to the sample 5-day Max-OT routine if I could list a 3 day variation.

The principles remain the same the only difference each workout will be longer because you are forced to work more body parts each workout. For that reason I prefer to train over a 5 day period to keep the workouts shorter but if your schedule doesn't allow you to workout 5 days you can still achieve results with 3 days a week.

Day 1 – Chest, Shoulders & Triceps

Flat Bench Press….3 sets 4-6 reps
Incline Bench Press….3 sets 4-6 reps
Dumbbell Presses….3 sets 4-6 reps
Side Lateral Raises….2 sets 4-6 reps
Tricep Cable Pushdowns….2 sets 4-6 reps
Dumbbell Overhead Extensions….2 sets 4-6 reps

Day 2 – Back, Biceps & Abs

Deadlifts….3 sets 4-6 reps
Lat Pulldowns….3 sets 4-6 reps
Bicep Barbell Curls….2 sets 4-6 reps
Dumbbell Curls….2 sets 4-6 reps
Ab Rope Crunches….3 sets 8-12 reps
Swiss Ball Crunches….2 sets 8-12 reps

Day 3 – Legs & Calves

Squats….3 sets 4-6 reps
Leg Press….2 sets 4-6 reps
Stiff Leg Deadlifts…2 sets 4-6 reps
Seated Calf Raises…. 2 sets 6-8 reps
Calf Raises On Leg Press….2 sets 6-8 reps

Believe. Achieve.

www.jeffwillet.com

Fat Loss Tip - Don't Simply Cut Carbs.

2010-05-01T10:07:00.000-07:00

Many people are under the misconception they need to cut out carbohydrates when trying to lose fat. The truth is, carbohydrates play a vital role in muscle recovery and if you cut them out of your diet you will hinder your fat loss and muscle building capabilities.

A high carbohydrate diet is not recommended or necessary, however, specific selection and timing of carbohydrates is essential for maximizing your results.

After intense exercise you should consume a high glycemic liquid carbohydrate source to replenish glycogen stores and facilitate greater nutrient uptake. This specific post-workout carbohydrate timing is especially effective when combined with 100% hydrolyzed Whey Protein Isolate like VP2 whey isolate from AST Sports Science because the high GI carbs will satisfy the body’s energy demands allowing the Whey Protein Isolate to go directly towards muscle support. This is important for those trying to lose fat because the more muscle you can build and maintain while dieting, the higher your resting metabolic rate will be.

You also want to add some high GI carbs to the meals that fall within 3 hours after your workout. This is an important 3 hour window where nutrient uptake capabilities are at their highest.

As I've said before, don't fear carbohydrates rather understand their GI rating and time them accordingly. You should consume most of your carbohydrates and calories within the 3 hour post workout window.

Believe. Achieve.

http://www.jeffwillet.com/

Sample 5-day Workout Schedule

2010-04-27T10:41:00.000-07:00

I thought some of you might find it helpful to view a sample 5-day Max-OT workout schedule. There is nothing special about this arrangement or any other Max-OT arrangement for that matter. You can group the body parts and the order of days in any number of ways and still be effective.

Here are some important principles to keep in mind when constructing your schedule:

Train each body part once per week.
4-6 reps for major body parts.
6-8 total sets for bigger muscle groups.
4-5 total sets for smaller muscle groups.
Select mostly free weight compound exercises.
Don't group large body parts together like chest and back or legs and chest.

MONDAY (Back & Traps)
Back:
Deadlifts....2 sets 4-6 reps (After warm-up)
Weighted Pull-ups.... 3 sets 4-6 reps (After acclimation set)
Bent-over Rows.... 2 sets 4-6 reps (After Weight Acclimation)
Traps:
Barbell Shrugs.... 2 sets 4-6 reps (After Weight Acclimation)

TUESDAY (Chest)
Chest:
Flat Barbell Bench Press.... 2 sets 4-6 reps (After warm-up)
Incline Barbell Bench Press.... 2 sets 4-6 reps
Weighted Dips.... 2 sets 4-6 reps

WEDNESDAY (Legs & Calves)
Calves:
Calf Raises On Leg Press.... 3 sets 6-8 reps
Seated Calf Raises.... 2 sets 6-8 reps

Legs:
Squats.... 5 sets 4-6 reps (After warm-up)
Stiff Leg Deadlifts.... 2 sets 4-6 reps (After weight acclimation)

THURSDAY (Biceps, Triceps & Forearms)
Biceps:
Barbell Curls….3 sets 4-6 reps
Standing Dumbbell Curls….2 sets 4-6 reps

Triceps:
Lying Triceps Extensions….3 sets 4-6 reps
Cable Push-downs….2 sets 4-6 reps

Forearms:
Barbell Wrist Curls.... 3 sets 6-8 reps

FRIDAY (Abs & Shoulders)
Abs:
Cable Crunches.... 3 sets 8-10 reps (After weight acclimation)
Weighted Leg Raises.... 2 sets 8-10 reps

Shoulders:
Military Barbell Press (To the front).... 3 sets 4-6 reps (After warm-up)
Side Lateral Dumbbell Raises.... 2 sets 4-6 reps
Seated Rear Lateral Dumbbell Raises.... 2 sets 4-6 reps

Believe. Achieve.

http://www.jeffwillet.com/

Don't Over-complicate the Process

2010-04-25T08:13:00.000-07:00

The muscle building process is actually pretty simple. When I say that, I am not talking about the effort required to execute the process, just the basic formula which can be summed up as stimulus and response. Muscle is best stimulated to grow by being placed under heavy mechanical tension (overload) and responds to that stimulus by building bigger stronger muscles through proper recovery.

It’s almost like some people feel a need to make it harder than that. So they over-examine things, dissect the minor details and look for the hidden strategies. In the process of scouring particulars they miss the bigger picture. Like Paul Delia once told me, “They are missing the dollars to pick up the pennies.” That has been a favorite saying of mine ever since.

For instance, some people ask me questions about weight selection. They say they are confused and don’t know exactly when to increase weight or what percent to increase it by. Rather than making it difficult, simply use the 4-6 rep range as your guide. If you can get 6 reps on your own then increase weight by the smallest increment you can. It doesn’t have to be a perfect science as long as you progressively work to use more weights while staying in the 4-6 rep range with good control and execution.

If you over analyze the process you are wasting energy and causing yourself unnecessary confusion. The principles are pretty clear cut and spelled out simply throughout the Max-OT course. And above it all, the underlying key to your success is the consistent hard work you do while executing those basic principles.

You can basically break the muscle building process down to a few major points:

*Train heavy with the Max-OT principles.
*Follow a good nutrition schedule daily.
*Practice smart post workout nutrient/supplement selection and timing.
*Train with Intensity.
*Execute the program consistently.

Don’t over complicate the process rather channel your efforts towards executing the plan to the best of your ability each and every day.

Believe. Achieve.

http://www.jeffwillet.com/

Abdominal Training Tips

2010-04-22T03:16:00.000-07:00

There is a big misconception when it comes to abdominal training. You often hear that in order to trim your waist line you need to do countless high rep sets of crunches and you need to train your abs frequently throughout the week. This is simply not true. You can’t spot reduce fat around your waist no matter how many reps you do so forget about it.

To have great abs you need two things. One is good abdominal muscular development and the second is a low level of body fat so the musculature is visible. Neither of these ingredients is accomplished with frequent high rep ab training.

For increasing abdominal muscular development you need to think of ab training like you do any other muscle group. If you want to increase development, you need to train the area with resistance. I recommend overloading the abs in an 8-10 rep range. A higher rep range is used compared to the normal Max-OT 4-6 reps so you can effectively overload the abs while maintaining good form and feel during every rep and maintaining tension on the abs. I'd say my favorite exercies for overloading the abs is cable crunches.

As for frequency, I think direct ab training once per week is plenty. Remember, abs get a lot of work all week long stabilizing your body during free weight compound movements so one time a week with direct overload should be all you need.

After increasing abdominal muscular development by executing intelligent Max-OT training you need to focus on the other ingredient for great abs which is shedding body fat and that is accomplished through attention to diet and intense Max-OT style cardio.

If you are smart and consistent with your diet and cardio, you’ll melt away the fat and the abdominal muscles you’ve worked hard to develop will be visible. The end result will be an awesome set of rock hard abs.

Believe. Achieve.

www.jeffwillet.com

Examining Deadlifts

2010-04-20T03:42:00.000-07:00

Not all exercises are created equal. Some are far better at stimulating muscular development than others. It is a wise choice to structure your training schedule around the most effective exercises in order to maximize your time and efforts in the gym.

As a rule, free weight compound exercises that involve movement through more than one joint and the recruitment of multiple muscle groups are most effective. Compound exercises require you to balance the weight as it travels through a natural and full range of motion, while effectively achieving maximum overload. These are all very important characteristics to look for in the exercises you choose. That is, of course, if you want to achieve the greatest results.

When you are talking about compound exercises that involve multiple muscle groups and movement through multiple joints, deadlifts is one of the best. Along with squats, it is hard to think of another exercise that has as much total body involvement.

The nature of this exercise makes it extremely effective for stimulating muscular strength and development from head to toe. It also makes it possible to generate a lot of power and handle some pretty serious weights.

As they say, “with great power comes great responsibility.” That is very true when it comes to executing deadlifts. To get the most out of the movement and to protect yourself from injury it is important to fully understand the mechanics of this exercise and develop great execution techniques before building up to massive weights. Remember – better execution will lead to greater results.

When I perform deadlifts I like to envision my body working as one powerful unit to raise the weight off the ground as my body moves from a squat into a standing position. I like to feel the power I can generate each rep by driving through with my legs and keeping my abs and lower back (core) tight as I stand up. This helps remind me to use my whole body to move the weight and not place all the stress on my lower back.

To begin I stand with my feet a little less than shoulder width apart and my shins very close to the bar, approximately 1 or 2 inches away. I squat down and grip the bar with an overhand grip and my hands positioned a little wider than my legs. I like to use wrist wraps to help my grip strength.

To start the movement I keep my head looking up to help maintain a natural arch in my back and my abs and lower back remain tight. I generate the initial part of the move by keeping my butt low and driving through with my legs and hips as I lift the weight off the ground. I keep the bar close to my body, almost as if I was dragging it up my legs until I get to a standing position.

Once I am standing straight I don’t hyper extend my back by leaning backwards, I stop and prepare mentally for the second part of the movement.

I follow the same procedure in reverse for returning the bar to the starting position. I keep my head up and back arched with the bar remaining close to my body. As I lower the weight I squat down using my legs to help me lower the weight. Under complete muscular control I sit the weight back on the ground.

Once the weight is stationary on the ground I make sure my grip is set and my base is sturdy with my feet firmly planted. I remind myself to keep my butt down and my head up. When I am mentally and physically prepared, I do another rep.

I find it helpful to “reset’ myself after every rep rather than trying to do one continual set with no rest. Resetting myself after each rep keeps my form and focus strong and helps me execute the exercise correctly. This is especially important during a full body compound exercise like deadlifts.

Deadlifts have always been a challenging exercise for me and for the longest time I never felt very comfortable with the form and execution. I didn’t even include deadlifts the first several years I started bodybuilding because I didn’t realize the importance of the exercise or its impact on overall development, especially for the back and traps. Once I understood the important role deadlifts could play I made a commitment to learning and executing them better. As my execution improved, my confidence grew and so did my weights. Consequently making deadlifts a bigger part of my training really improved my back development and it was especially noticeable the last couple years of my career.

I definitely think it is worth your while to incorporate deadlifts into some of your Max-OT routines. Take the time to learn and get comfortable with the mechanics of the exercise and then work to increase your weights from there.

I often say "basics are best" and it doesn’t get much more basic than loading a bar up with weights and picking it off the ground.

Believe. Achieve.

www.jeffwillet.com

"Off Season" Cardio

2010-04-15T10:33:00.001-07:00

There’s not a doubt in my mind that Max-OT style cardio (short duration/high intensity) is the most effective way to approach cardiovascular exercise based on research and my own personal experience. Max-OT cardio played a very big role in achieving the best condition of my life when I won my IFBB pro card at the Team Universe.

One fairly common question I get is about cardio in the "off season." First I'd like to say I don't really like the term "off season" as there really is no such thing, especially for a drug free bodybuilder. I prefer to look at the training year in phases as they relate to a contest date. You have a maximum muscle building phase where you are gearing things towards gaining fat free mass as your primary goal and as you enter the pre-contest time frame (for me that's about 6 months prior to a show) you gradually shift your plan to emphasize maximum fat burning. Or as I like to say you shift the pendulum from maximum muscle building to maximum fat burning.

(The photo to the right illustrates my "off season" condition 15 weeks out from a contest. I did more cardio during that maximum muscle building phase then ever before and really emphasized staying in good condition all year. The additional cardio didn't hurt my muscle building phase as I was a very solid 227 lbs.)

Obviously the primary goal in a maximum muscle building phase is exactly as the name implies - build maximum muscle, so why do cardio you may ask? One big reason is during your quest to pack on mass you also want to keep body fat levels in check and that’s where Max-OT cardio fits into the equation. You don't want to gain weight just for the sake of gaining weight if a large percentage of the gain is from fat and not muscle. The more fat you gain, the more fat you will have to lose to be shredded on stage.

I hear some people say they steer clear of cardio in the off season because they don’t want to disrupt the muscle building process in any way but with Max-OT cardio that doesn’t need to be a concern. The short duration and intense nature of Max-OT cardio has very little if any negative impact on the muscle building process. In fact, after Max-OT cardio you create a period of potential increased nutrient uptake similar to after intense weight training so it can be anabolic in that sense.

Cardio should remain a part of your schedule all year and is a training variable you adjust depending on your specific emphasis at any point and time. If you are in a maximum muscle building phase I recommend 2-3 sessions per week and you increase the number of sessions from there as you start to shift your emphasis towards maximum fat burning.

Aside from keeping body fat levels in check, Max-OT cardio also provides important cardiovascular health and endurance benefits and that’s another reason I feel Max-OT cardio should remain a part of your plan all year.

The maximum muscle building phase is not an excuse to get fat so don't forget to keep a spot open for Max-OT cardio in your "off season" training plan.

Believe. Achieve.

http://www.jeffwillet.com/

Great Podcast Interview

2010-04-15T03:01:00.000-07:00

I was recently the special guest on BEYOND DIET Podcast and had a very interesting interview that is now available.

We touched on a variety of topics including Max-OT principles and my basic nutrition philosophy. We also got into some personal stuff as I discuss my bodybuilding origins, the decision to remain drug free and I share some special advice for those who want to achieve an outstanding drug free physique.

Check it out for lots of great information and stay tuned for the entire broadcast to hear about an exclusive offer just for BEYOND DIET listeners!

Believe. Achieve.

http://www.jeffwillet.com/

Progressive Overload, Progressive Gains

2010-04-09T11:29:00.000-07:00

You’ve heard me say many times that progressive overload with the Max-OT principles is the key to continual muscle gains but how much weight should you add and when should you add it? There’s no magical formula but there are a few guidelines you can follow to keep each workout heading in a maximum muscle building direction.

I’ve found it helpful to establish individual daily goals of bettering my numbers each workout. I try to increase the weight or get more reps (in the 4-6 rep range) with the weight I left off with the previous week. These individual workout goals give me concrete objectives to accomplish and help me assess the success of each workout.

A fairly common question I get is when to increase weights. A simple rule of thumb is when you can get six reps on your own with good form and execution it is time to increase. If you let the rep range be your guide, you’ll be in good shape. Don’t get ahead of yourself and add weight if you can’t complete 6 reps on your own.

If you are doing two or three sets of an exercise you don’t have to get six reps on all sets before you increase. When you get six reps on the first set go ahead and increase for the remaining sets. Remember, more overload equals greater muscle growth stimulation so ideally you should be at the lower end of the rep range on your latter sets.

When you increase weight I recommend moving up with the smallest increments possible. Small increases add up over time and are a more favorable approach for encouraging progressive strength gains.

You don’t have to make monumental changes each workout to ensure continual progress. Modest daily goals of bettering your numbers will keep you moving steadily forward.

Believe. Achieve.

www.jeffwillet.com

Forced Reps – To do, or not to do?

2010-04-08T11:22:00.000-07:00

You’re pounding out an intense set of bench presses and you’re just about at your limit. You want to pack on as much mass as possible and nothing is going to stand in your way. You’re not about to stop the set so you grunt to your partner, “two more” because you know those extra two forced reps with help are what separates the men from the boys and will ignite crazy new muscle growth, right? Wrong!

Upon first glance forced reps may seem like a good idea. I mean forced reps allow you to get more reps with more weight….or do they?

If you really think about what a forced rep is, you’ll realize it is a rep with less total overload. There is less overload because your partner is assisting with the lift thus making the load lighter. For all intents and purposes finishing your set with one or two forced reps is like ending with lighter weight. This is not ideal because less overload equals less muscle growth stimulation.

Also, forced reps prematurely fatigue your muscles because you end up doing one or two reps beyond positive failure (which is the point at where you can’t complete any more reps on your own) with a lighter weight. Muscle fatigue decreases the amount of overload or weight you can use on your remaining sets and is another reason forced reps should be avoided.

Here’s another thing to consider. If you are getting help on the last rep, it makes it harder to know when to increase weights because you are not truly getting those reps on your own. If you are getting 6 reps with no help at all you know it is time to increase weight, no questions asked. Stopping at positive failure will give you a much more accurate gauge of strength increases.

I trained with forced reps for many years before finding Max-OT. After I adopted the Max-OT principles I admit it was a hard habit to break. Stopping at positive failure was something I had to learn and a skill it took me a few years to refine.

My best advice on this subject is get in the habit of stopping at positive failure with at most taking a little help to complete the final rep of a set and no more.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Drug Free Muscle Building Tip - Choose your plan wisely!

2010-04-06T13:14:00.000-07:00

So, have you looked at the latest and greatest routine from your favorite muscle building magazine lately? Maybe one guaranteed to put and extra inch on your biceps in record time?

You need to be careful before you embark on any of these “advanced” workouts and consider the fact that the people advising these routines may not be the best sources of information for you to follow.

If you are a natural bodybuilder and are training without the use of performance enhancing drugs you must train smart and for the most part that means ignoring the training advice in the popular magazines. Reader beware!

Often times the workouts prescribed by the popular press are less than ideal from a muscle building standpoint for the drug free bodybuilder. The workouts typically consist of too many sets, isolation exercises, super sets or other “advanced” principles which will catapult you straight into muscle fatigue and keep you spinning your wheels in the land of stagnant results.

Your best bet is to make sure you are learning from sources that are relevant to drug free bodybuilding. That means modeling your approach after proven methods that top natural bodybuilders have used to achieve great success.

When I first started bodybuilding some 20 years ago I made the same mistakes that most people do. I learned largely from the popular magazines until I found AST Sports Science and Max-OT. The good news for you is you don’t have to waste your time sifting through all the B.S. to try and find a sound program that will truly maximize drug free results. The answer is already right in front of you.

Max-OT is the proven method that I've used for more than 10 years and has been critical to my success. I've advised countless people to use Max-OT and all with great results. You can see an awesome visual example of what these principles (training, cardio and nutrition) can do in the documentary "I Want to Look Like That Guy."

Unfortunately drug use is a sad reality of the sport especially at the top levels. I am not writing this to preach but rather to shed some light on the situation and remind you to be aware and make sure the advice you are following is relevant to drug free training.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Fat 2 Fit Radio Interview

2010-04-05T12:42:00.000-07:00

A few weeks ago, Stuart MacDonald and I sat down to talk with Fat 2 Fit Radio about our Documentary "I Want to Look Like That Guy." That interview is now available.

Here's what Fat 2 Fit has to say:

In this episode, we are going to be talking about a documentary called I Want to Look Like That Guy. This documentary was brought to our attention in the Fat 2 Fit Support group from one of our long term listeners and it looked very interesting. Jeff purchased it, and found it very compelling.
The documentary is about a basically average, middle age guy who is a little overweight just like the average person these days, and he wanted to find out what he would have to do to look like that guy in all of those ads in the different fitness magazines. All of those ads seem to be selling a product or program that promises that you can look just like the fitness model in those ads quickly and with little effort. So Stuart MacDonald, the filmmaker, decided that he would do whatever it takes to get that exact look of those guys. He soon discovered that all of those guys are bodybuilders and live that lifestyle to get that look for the magazines. He then hooks up with a professional drug free bodybuilder and gym owner, Jeff Willet, in his town and says, “I want to look just like those guys in the ads.”

Hope you enjoy the interview.

Believe. Achieve.

www.jeffwillet.com
www.iwanttolooklikethatguy.com

Form: Work with your natural biomechanics

2010-04-01T11:08:00.000-07:00

I often get asked about proper exercise form and commonly the exercises in question are curling movements. Here's my take.

Contrary to popular belief, you should not remain super strict with your motion when doing barbell or dumbbell curls. You should allow your body to move naturally thereby working with your biomechanics rather than fighting them. Working with some natural movement you'll enable you to handle more weight and handle it safer by not adding undue stress to your joints.

Don't confuse biomechanically optimized or "loose" form with sloppy form. It is quite the opposite. You are still controlling the weight throughout the movement rather than jerking or throwing it.

It is difficult to write about form and much easier to understand if you see it. Biomechanically optimized form is illustrated in my series of training DVD's along with a detailed explanation of all the important Max-OT principles.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Overload is more important than variety.

2010-03-31T04:08:00.000-07:00

I don't believe in the idea that you need to confuse your body with different exercises on a regular basis in order to get continual results. As long as the overload is progressively increased over time, your muscles will keep being triggered to respond to the heavier weights they are subjected to. I use myself as a prime example. I've done the same basic exercises for years on end and achieved great results because I continually challenged myself with progressive overload and high intensity.

If you like to change your routines and exercises for mental freshness, that is fine but don't do it under the idea that physiologically you need to "shock" your body. I recommend taking a week off training after every 8-10 weeks and when you start back that is a good time to change things up. Again, this change is more for mental freshness.

My best advice on this subject is stick with basic compound lifts for your exercise selections and work on progressively improving your numbers each workout. When you hit 6 reps with good execution you need to add more weight. Simple as that! If you follow this method you don't need to worry about "shocking" your muscles.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Positive Affirmations

2010-03-30T04:05:00.000-07:00

You've heard me talk about positive affirmations before and how effective they can be at directing your thoughts and molding your attitude.

I had two positive affirmation statements that played a big role during my training in 2003. I wrote these two statements on white note cards with blue Sharpie marker and placed them in multiple locations that forced me to look at these cards continually for months on end. They helped me strive for excellence each day and made me continually ask more of myself. Thankfully I kept two of these infamous note cards and I snapped a picture to show you.

Notice how they are written as a statement of fact. This is very important when you are writing your affirmations. Don't say things like "I want to be" or "I will be" say emphatically "I AM!"

Viewing these powerful positive affirmations repetitively will direct your thoughts and help you make decisions throughout each day that will lead you closer to making your statements a reality.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Don't Over-Complicate the Process

2010-03-28T06:23:00.000-07:00

This is a subject I've touched on before and I think it is worth mentioning again.

The actual process of building muscle and burning fat is pretty simple. We best build muscle by training with heavy weights and basic compound lifts and we best attack fat with high intensity cardio and smart nutrition with a strict eye on caloric intake. That's it!

The hard part should not be the plan itself but rather your dedication towards executing the plan on a daily basis with an understanding that the real magic happens from your attention to nutritional detail over a long period of time.

I don't know how many times I see people who are not achieving the results they want and the first thing they do is to start searching for a new workout approach. They want some magic way of training that is going to transform their body. Let me tell you, there is no magic way. Again, don't over-complicate it. Stick with basic compound movements, train with heavy weights and really pay attention to your nutrition. And to add to that, if you are focusing on fat loss you have to add more cardio to your plan. Not more as far as the duration of each session but more as far as frequency of sessions per week.

For outstanding results keep it simple and execute the basics over a long period of time!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Lagging Body Parts

2010-03-24T11:20:00.001-07:00

I was recently asked if I could address the issue of bringing up lagging body parts. This is a pretty common question and here's my take on it.

It is inevitable that you will have some body parts that seem to respond quicker than others. Following a smart plan like Max-OT will naturally improve overall balance.

Max-OT training places an emphasis on basic compound movements. The nature of these free weight compound movements have a lot of overall body involvement and thus improve the balance of your development over time.

If you've been at it for a while and still have lagging body parts you can do like I did and prioritze your training week to attack those body parts first when you are mentally and physically freshest.

The last couple years of competing I emphasized my back. I felt that was a weak area so I prioritzed it by training it early in the week. I also made basic compound movements like deadlifts and barbell rows the primary exercises of my back routines. And I really focused on the exercise execution to make sure I was directing the majority of the overload to the intended area.

Avoid the instinct to increase frequency for lagging body parts. That will actually be counter productive because you run the risk of over training the area. Don't focus on more frequency, rather focus on more intensity and better execution for the body parts in question.

In summary to address lagging body parts don't do more just do everything better! More focus, more intensity and greater execution!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Attitude is Everything!

2010-03-21T07:42:00.001-07:00

When you are striving to achieve a goal your attitude is so important. No matter how motivated you are, you won't always feel like doing everything on your schedule. That's just a part of life. It doesn't mean you want your goal any less it just means you are human. You have to direct your thoughts and control your attitude to stay on track and perform each task, each day to the best of your ability. Only then will you fully maximize your potential.

A great attitude is something you need to work on the same way you need to train your muscles. You need to do this every day. I've always found it helpful to use visualization. I connect to the vision of what I want to achieve and this keeps my attitude positive and my motivation high. I know that every task I successfully complete will take me one step closer to achieving my ultimate goal.

Successful people are able to power through the obstacles and are willing to do the tough tasks even when they don't necessarily feel like it. They are able to see the big picture and understand that hard work done consistently day in and day out will lead to accomplishing their goals.

The next time you don't feel like doing a scheduled task, instead of complaining about it, ask yourself if complaining is going to get you closer to achieving your goal OR is executing the task to the best of your ability a better choice? I think the answer is pretty clear.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Arm Training: Less is Best!

2010-03-18T04:56:00.000-07:00

When training your arms don't over do it. Some of the most common mistakes people make are doing too many sets, too many reps and training arms too frequently.

You need to remember that biceps and triceps get a lot of work all week long when training your back, chest and shoulders so they don't need many direct sets of overload. I recommend 4-5 sets maximum for biceps and the same for triceps. I split these sets up using basic compound exercises and the Max-OT principles.

So when you plan your next arm workout remember to keep the volume low and the intensity high!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Drug free muscle building nutrition tip of the day.

2010-03-15T12:31:00.000-07:00

Don't fear carbohydrates! Carbohydrates are a necessary part of a smart nutrition plan. You just need to have an understanding of the Glycemic Index Rating of carbohydrates and how to time them most effectively.

All carbohydrates are converted into sugar once ingested and the glycemic index (GI) rating basically measures the rate at which this conversion happens. If a carbohydrate has a low GI rating it is converted slowly and if it has a high GI rating it is converted fast. You want both low and high GI carbs at various times of day.

When you first wake up as well as directly pre and post workout you want high GI carbs. This window for high GI carbs also extends about 3 hours after your workout. During this period of time high GI carbs are preferable.

During non training hours you want to stick with low GI rated carbs, specifically green crunchy vegetables. Vegetables are a perfect selection particularly for those interested in getting leaner.

These are the same basic carb timing principles I used with great success over the years and coach all my clients to use as well.

If you are interested in having a specific nutrition plan set up just for you, contact me about my online coaching service.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Forums

2010-03-11T11:49:00.000-08:00

I recently joined Bodybuilding.com forums to answer some questions about our documentary "I Want to Look Like That Guy". Here's my shout out to the forum administrators so they know it is me posting and not an impostor!

Believe. Achieve.
http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Arnold Classic Expo

2010-03-03T12:12:00.001-08:00

We are just a few days away from the Arnold Classic Expo. I have a lot of good memories representing AST Sports Science during past Expos ('00, '01, '02, '03, '04, '09) and am proud to represent them once again.

The picture to the right is from the 2002 Expo. You may recognize standing with me from left to right; Earl Snyder, Derik Farnsworth and Carrie Fickle.

If you are at the expo this year be sure to stop by the AST Sports Science booth and say hello.

I'll be there Friday, Saturday and Sunday. Along with me you'll see Pauline Nordin, Bill Lawrence and the rest of the AST Crew from Golden, CO.

Believe. Achieve.

www.jeffwillet.com
www.iwanttolooklikethatguy.com

Body Transformation Tip

2010-02-23T10:22:00.001-08:00

Healthy eating and eating to transform your body are not necessarily the same thing. In order to make significant changes to your appearance (decrease body fat/increase muscle) you have to be really smart about nutrient timing and selection. Simply watching your calories or "eating healthy" is not good enough.

You can see for your own eyes perfect evidence of this in our documentary "I Want to Look Like That Guy". In the first half of the DVD you'll view what we call Phase 1 of the experiment where Stuart follows Max-OT training/cardio with no real attention to nutrient totals. I instructed him to be mindful of his food selections and to make healthy choices but again, with no specific detail.

Over the 18 weeks of Phase 1 Stuart did make progress by dropping fat and increasing muscle but nothing dramatic. The magic didn't happen until we started what I like to call "functional eating" or eating designed to get a specific result. This all plays out in front of your eyes in Phase 2 when Stuart goes from over 30% body fat to less than 6% body fat in a 6 month period.

If you are eating healthy and watching calories but not getting the results you seek you need to examine your nutrition plan. "I Want to Look Like That Guy" gives you a great real world example of how "functional eating" can take your results to the next level.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Diet drinks and fat loss.

2010-02-10T04:37:00.000-08:00

I was recently asked if consuming diet soda or other zero calorie drinks was OK or would it ruin fat loss results?

I firmly believe based on my own experience that diet drinks will not impede fat loss. I achieved the best shape of my career in 2003 and I consumed A LOT of diet drinks including diet soda and coffee with calorie free sweetener during the process.

Diet drinks helped control cravings and kept me feeling satisfied, particularly as my calories were skimmed lower and lower.

So I say lets drink a toast to fat loss with a glass of your favorite diet soda! Cheers!!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

New Training Journal Now Available!

2010-02-08T02:19:00.000-08:00

I'm happy to announce that the new and improved "Jeff Willet Training Journal" is now available.

I improved upon the last version by adding 20% more pages for logging your workouts as well as a more durable gold foiled stamped cover for greater longevity.

The journals design is based on exactly how I logged my workouts over the years. I wish I had created this back when I was competing as it is way more convenient than the old notebook I had to use.

I am very happy with how this new journal turned out and think you will be too!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

New Interview

2010-02-02T12:58:00.000-08:00

Thought you might like to check out a recent interview I did for simplyshredded.com.

http://www.simplyshredded.com/ifbb-pro-natural-bodybuilder-jeff-willet-talks-with-simplyshredded-com.html

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Fat Loss Tip - Vegetables are your best friend.

2010-01-22T11:51:00.000-08:00

One of the nutrition principles that helped me achieve the greatest condition of my career was the inclusion of lots of vegetables during my pre-contest preparation. The lower my calories dropped, the more vegetables I consumed and the leaner I became!

Vegetables, especially the green crunchy ones, are like negative calories and you can not over eat them. They provide a lot of food volume with very few calories and this is critical for keeping your metabolism humming along while eating a low or controlled calorie diet.

My favorite was green beans. I bought them frozen and microwaved them. Then I added no fat/no calorie butter spray along with Frank's RedHot sauce.

In our documentary "I Want to Look Like That Guy" you can see Stu using the same nutrition principles I did to go from over 30% body fat to less than 6% body fat in 6 months. I advised him to eat lots of vegetables and he did with great success. Stu chose broccoli.

Someone I respect a lot in this field is Pauline Nordin. Just take a look at her FighterDiet blog and you'll see the importance she places on vegetables for becoming lean and maintaining it. Her vegetable of choice is cabbage. Pauline is a great example of what you can do drug free with the right approach and the right work ethic.

So the moral of this story is if you are trying to target body fat, vegetables are your best friend so eat up! Just remember not to add anything to them that adds calories. Any zero calorie condiments and spices are fine.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Fat Loss Tip - Calorie Reductions

2010-01-19T11:17:00.000-08:00

One of the main components in the fat loss equation is calories. You need to be mindful of how many calories you are taking in each day. If you are not showing the results you desire it is likely you need to eat fewer calories but be careful, calorie cuts should be made with a scalpel not a hatchet.

Don't do a dramatic cut all at once or you risk committing metabolic suicide. You need to make your reductions gradual over a period of time. I advise dropping approximately 100-200 calories every 7 to 14 days.

I get into this topic and discuss other nutrition principles in detail in the new DVD I am working on now, including how to structure a good beginning meal plan with smart nutrient ratios for building muscle and burning fat.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Physique Transformation Tip

2010-01-18T13:15:00.000-08:00

Muscle and fat are two different tissues. Contrary to what you may have heard you can't turn fat into muscle and conversely if you stop working out, muscle will not turn into fat.

If you are over weight and your main emphasis is fat loss you still need a strong muscle building component to your plan (This goes for women too!). Don't feel you need to lose fat before you focus on building muscle. It is quite the opposite.

Remember, every ounce of muscle you build you will increase your resting metabolic rate and encourage greater fat loss.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Max-OT Cardio Tips

2010-01-15T12:10:00.000-08:00

Remember not to over complicate Max-OT cardio.

The goal of Max-OT style cardio is to work out of your comfort zone for 16-20 minutes. You need to be "huffing and puffing" throughout the session. Simply put, if you complete 16 minutes and it feels easy then you are not working hard enough.

Don't worry too much about what program setting you choose, what machine you are on or how many RPM's you are doing. If you are uncomfortable throughout the session and always striving to beat your distance you will achieve the desired effects of Max-OT style cardio.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

1999 Team Universe

2010-01-14T12:58:00.000-08:00

I came across this photo recently from the 1999 NPC Team Universe and it brought back a lot of memories. This photo is meaningful to me because it was my first real photo shoot. The photo was taken in the alley outside our hotel in NYC by Mitsuru Okabe for IronMan Magazine.

It was taken Saturday mid day before the finals so I didn't know at that time that I had won the light heavy weight class. Based on how the call outs went in pre judging the night before I was confident I was in the top 3 and thought I had a chance to win but I would have to wait until later that night to find out for sure.

What a year! 1999 was a very significant year in my career and my life really changed as a result. It was my first Team Universe victory which consequently opened the door to my relationship with Paul Delia and AST Sports Science. I also have to thank Skip La Cour for playing a role in that introduction as well.

I came across some other great old photos which I will share over time but that is enough reminiscing for now. Time to get back to work!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Heavy Dumbbells = Diminishing Returns

2010-01-13T10:34:00.000-08:00

I've had an evolution of thought over the years about using heavy dumbbells for pressing movements, both chest and shoulder. The shoulder training clip I just posted on my new YouTube page brought it to mind so I thought I would share it.

Though dumbbell movements are an excellent compound choice of exercise and they fit squarely within the Max-OT principles I feel there is a diminishing return using them, particularly when you develop a level of strength forcing you to wrestle with the big boy dumbbells at the end of the wrack in order to get enough resistance. At that point I think you are better off sticking with barbell movements.

There is a lot of wasted energy before you even start the set as you can see from the clip. This is true even if you have a partner handing you one of the dumbbells. It's even worse if you are trying it on your own.

Not only do you waste energy getting in and out of the exercise, you also potentially place yourself at a higher risk of injury in my opinion because you can end up in some compromising positions that are placing undue stress on your body.

My advice is load up the bar and focus all your energy on moving the weight from point A to point B.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Organization is Key

2010-01-12T02:51:00.000-08:00

We always talk about discipline, hard work and dedication when we talk about achieving goals and these are all important attributes without a doubt but often times a key skill gets overlooked is organization.

Being organized will be critical to achieving your goals, particularly when we talk about nutrition. One tool that can help you stay organized with your nutrition is writing out a menu with your daily intake detailed. Each meal should be outlined containing the specific foods as well as the time of consumption. This way you can pre-plan your day and make sure you have what you need to eat when you need to eat it. After all, you can know what you are supposed to eat but if that meal is not available when you need it, it will do you no good.

If you miss one meal you may think it is not a big deal and by itself I would agree with you. However, if you miss one meal even every other day it will start to add up. Think about all the missed opportunities to improve over a year's time if you are not organized!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Day by Day

2010-01-10T05:27:00.000-08:00

When you are working towards a goal sometimes it is easy to get overwhelmed by the enormity of the task at hand. That is why you need to remember the simple concept that each goal, no matter how big or small, is achieved by your accumulative efforts over time - or as they say a journey of 1000 miles begins with one single step.

One of the keys to my bodybuilding success was the ability to break my overall goal down into a day by day target rather than trying to digest the big picture all at once. For example - Instead of thinking of the whole 6 month pre-contest phase and everything I would have to do to be successful on stage I looked at each day as its own separate entity and I tried to complete each day to the best of my ability. The enormity of the whole task could have been paralyzing but completing each day to the best of my ability was easy to digest and execute. I knew that every great day I could complete would lead me one step closer to my over all goal. I knew my success or failure would result in how many great days I could string together over the long haul.

So as you set out to accomplish your goals remember to "chunk" the big tasks down into manageable bites and string as many great days together as you can......Day by Day!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Back to the Blog

2010-01-07T03:42:00.000-08:00

It's been a while since I posted anything. The last couple months have been busy with holidays and some travel. Now it's time to get back and re-focused like many of us do at the start of a new year.

I have a couple cool things in the works. The first of which should be available within the next few weeks. More to come on that in the near future.

The other "cool thing" is my next DVD project which is scheduled to begin work on January 16th. More to come on this project in the near future as well.

Hope everyone had a nice holiday season and is ready to attack 2010!

Believe. Achieve.

http://www.jeffwillet.com/

www.iwanttolooklikethatguy.com

Bodybuilding.com Interview

2009-10-29T12:02:00.000-07:00

Matt Weik, writer for bodybuilding.com, recently posted an interview with me where I address my career both past and present and answer questions about our documentary "I Want to Look Like That Guy."

I enjoyed doing the interview as I was able to touch on some topics that people often as me about such as why I chose to retire from competition. I also share my thoughts on why drug free bodybuilders can be their own worst enemies.....

Here's that snippet from the interview:

[ MW ] Is there anything you would like to add to this interview that we didn't cover that you feel the readers would like to know?

[ JW ] First I would like to say thank you for doing this interview and helping to bring some attention to "I Want to Look Like That Guy". I am very proud of this documentary and its valuable messages. People are finding it motivational as well as very informative and entertaining.

I've taken a lot of flack over the years from people doubting whether or not I am drug free. People are entitled to their opinions and that is fine. I understand why people would be skeptical because the results I've achieved are above what many conceive to be possible without drugs.

My question to those people is have they ever stopped and thought that maybe, just maybe the great success I achieved has something to do with the training approach I've used or the fact that I meticulously executed this smart plan for years on end?

This documentary shows you right in front of your eyes the power of what a smart approach combined with hard work over an extended period of time can do. Look at what Stuart did in 6 months. Now think about applying those principles for years on end and maybe it suddenly isn't so unthinkable that outstanding results can be achieved without drugs.

I wish natural bodybuilders would spend less time doubting and more time learning how to maximize their potential from those who've achieved great success without drugs.

Believe. Achieve.

www.jeffwillet.com
www.iwanttolooklikethatguy.com

FLEX Magazine Review

2009-10-21T11:10:00.000-07:00

In the December issue of FLEX Magazine there is a great review of our documentary "I Want to Look Like That Guy". Here's the entire review:

by Shawn Perine, Senior writer

"In this fascinating documentary, filmmaker Stuart MacDonald turns the cameras on himself as he undergoes a grueling transformation from a 42-year-old 200-plus pounder (nearly 30% of it adipose) to a 154-pound competitive bodybuilder, with the help of IFBB pro Jeff Willet and Dr. Adam Coughlin.

MacDonald undergoes extreme duress, both mental and physical, as he wavers between reaching his goal and calling the whole thing off. In the end his saga is unexpectedly gripping and, although not exactly revelatory to the bodybuilding inveterate, it does provide ample confirmation that living the life of a bodybuilder isn't quite the simple task that the uninitiated might believe."

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Stuart MacDonald Interview

2009-10-09T13:10:00.001-07:00

Bodybuilding.com recently posted a feature interview with Stuart MacDonald, maker and co-star of "I Want to Look Like That Guy."

Read entire interview here.

Believe. Achieve.

http://www.jeffwillet.com/

http://www.iwanttolooklikethatguy.com/

Q&A - Creating a Caloric Deficit

2009-09-24T03:46:00.000-07:00

Q:
I just viewed the DVD "I Want to Look Like That Guy" and it was awesome!!! I do have one question.... I noticed that on the diet schedule that was on the DVD, Stuart's calories went way down there at the end....

Question is did he stay on the same 5 day Max-OT training and cardio during that time? I ask because I have been warned that if I take my caloreis to low and continue to work out at a high level than it will basically backfire and be counterproductive.

A:
Thanks for the great feedback! Glad you enjoyed the film.

Not only did Stuart stay on the 5 day Max-OT schedule throughout, he actually increased cardio frequency as the show got closer and as calories got more restricted. To reach single digit body fat levels it is imperative to create such a caloric deficit.

The process of gradual caloric reductions and increased cardio frequency needs to take place over a period of several months to be most effective at losing fat while continuing to build and maintain muscle. If there is a dramatic caloric drop and a dramatic increase in cardio frequency all at once, indeed that can be counterproductive to building and maintaining muscle.

Other keys to the process that Stuart followed were smart nutrient ratios/nutrient timing, continuing to train heavy with Max-OT principles and always keeping cardio sessions short (16-20 minutes) and intense. All of these are important principles for achieving maximum fat burning while continuing to build and maintain hard earned muscle throughout the process.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Drug Free Competitor Tip of the Day

2009-09-08T03:20:00.000-07:00

Don't try to rely on some last minute technique like carb loading to make you look great onstage. If you are not already in great shape by the day of the contest there are no last minute tricks you can do to make you shredded.

Your performance is determined by your actions in the months and months leading up to the contest and how intelligent and consistent you are with your daily execution.

First time competitors shouldn't worry about the scale and shouldn't worry about any fancy "tricks" like they may read from the pros in the magazines. Instead, the focus should be on getting as lean as possible while still building and maintaining your hard earned muscle. This is accomplished by continual execution of a smart plan for many months leading up to your contest.

I touch on these points and other FAQ about contest preparation in my new DVD "Posing to Win."

Believe. Achieve.

www.jeffwillet.com
www.iwanttolooklikethatguy.com

Sundance and other Saturday thoughts.

2009-08-29T10:46:00.000-07:00

Co-producer/film maker and star of "I Want to Look Like That Guy" just entered our film into the highly acclaimed Sundance Film Festival. I am not sure how long the screening process takes. It would be incredibly exciting if we made it in. I know they get thousands of entries each year and it would be an elite honor to be accepted. Keep your fingers crossed!

Another thought that came to mind is it was 9 years ago almost to the day when I officially started my job at AST Sports Science HQ in Golden, CO. Hard to believe it is possible that it could have been 9 years ago already.
(Photo: In my office at AST Sports Science)

For those of you who don't know the story, here's the condensed version. I moved form Michigan to Colorado in August of the year 2000 to work as a Technical Specialist for AST Sports Science. I lived in Colorado and worked directly for AST for about 4 years before returning back to Michigan to open my Powerhouse Gym.

The four years I spent in Colorado were some of the best and most challenging years of my life. It was also one of the single greatest educational experiences as well, not only from a bodybuilding/fitness standpoint but also on a personal level. That was the first time living completely on my own far away from any family or friends. I really didn't know anyone when I moved to Colorado. I had only met Paul Delia (CEO AST Sports Science) a couple times and I had met my future co-workers on a weeks visit to Colorado about 6 months prior to moving. It was a giant leap for me but a leap I had to take as I recognized it was an opportunity of a life time and a chance to help make my dreams of becoming an IFBB Pro and one of the worlds greatest drug free bodybuilders a reality.

Paul was incredible during those years as a mentor, boss and friend. I am forever thankful of the opportunity he gave me. Truth is barely a day goes by where I don't think about something he had told me regarding business, bodybuilding or life in general.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Which Max-OT routine is best?

2009-08-26T03:32:00.000-07:00

I often get asked which Max-OT routine is the best, meaning is there a best way to arrange exercises/body parts. Truth is there is no one Max-OT arrangement that is better than another. The way the workout is arranged is not as important as whether or not all the Max-OT principles are being followed such as set/rep volume, exercise selection and workout frequency.

You'll find many examples of Max-OT arrangements on the AST Sports Science web site as well as multiple examples in my Training Journal and you will have success with any of those because the core Max-OT principles are present in all of them.

The one thing I would suggest if you are making your own arrangement is not placing two major body parts together on the same day such as Chest and Back. I also prefer keeping legs to a day by themselves. Reason being, it is very hard to maintain the level of intensity needed for maximum results throughout your workout if you have two major body parts following one another on the same day.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

"I Want to Look Like That Guy" Gets National Press

2009-08-25T12:19:00.000-07:00

Our documentary "I Want to Look Like That Guy" got its first national press in the October 2009 issue of IronMan Magazine.

Check out Lonnie Teper's News and Views section (pg. 212) to see the announcement.

Hopefully this is just the first to come!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Stop the long duration cardio madness!

2009-08-22T11:38:00.001-07:00

While I was channel surfing last night I caught a show on E! - "True Hollywood Story - Female Bodybuilders." Like a car wreck, I had to peak on my way by.

Part of the story was following an amateur figure (maybe it was fitness, I can't remember which for sure) competitor who was trying to win her pro card at a national NPC event. What jumped out at me was when she was talking about her training regimen she said she did 3, 45 minute cardio sessions a day! Poor girl had fallen prey to the pundits of long duration cardio like so many guys and girls do when they are preparing for contests.

Long duration cardio, particularly when you are on a reduced calorie diet, is a great way to waste away hard earned muscle. Women have to be even more careful as their propensity to build and maintain muscle is challenged by their gender right out of the gate.

Truth is she would have achieved far greater results with a fraction of the time. This doesn't mean she would have had to work any less hard it just means she would have worked smarter with a more result producing plan. Hard work is great but if channeled in the wrong direction can actually impede progress. I know first hand because I used to do long duration cardio too and never achieved the kind of conditioning I did once I implemented Max-OT style cardio.

Stuart MacDonald's (Pictured above) amazing transformation documented in "I Want to Look Like That Guy" was achieved in part by his consistent short duration, high intensity cardio. There was no long duration cardio for Stu and he was able to go from over 30% body fat to less than 6% bodyf at in a 6 month period. I guarntee that if Stuart would have done hours and hours of cardio he would not have achieved the same dramatic results. He may have lost a similar amount of total weight but his body composition would not have been as great because he would have been sacrificing muscle along the way.

Remember - Short duration, high intensity cardio is the way to go for competitors and anyone looking to really improve body composition. It will have a greater elevation effect on your metabolism and less of any negative effects on the muscle building process.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

"Lost" Footage!

2009-08-19T09:43:00.000-07:00

One of my favorite features in my latest DVD release "Posing to Win" is the bonus "lost" footage we included.

When going through tapes we stumbled across footage that I didn't think we had. It is a segment of me practicing mandatory poses just 2 weeks before the 2003 NPC USA. It was filmed by my friend and fellow IFBB Pro Derik Farnsworth in San Diego, CA. In fact, we left it uncut so you can actually hear Derik calling out the poses and counting to make sure I held them long enough. I remember we filmed it right after a Max-OT cardio session. I am excited that we are able to share this rare footage because I thought it was gone forever.

Another little fun fact is the photos featured on the front and back cover of this DVD were taken during that same trip to California on Venice Beach.

Some other neat stuff apart from the general posing instructions you'll see on "Posing to Win" is the Q&A session where I address some FAQ's about posing/presentation and overall preparation.

By the way, the offer is still available for the next few copies sold to get an autographed front cover!

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Drug Free Competitor Tip of the Day

2009-08-18T12:52:00.000-07:00

Too many drug free competitors, especially first timers, focus too much on weight loss and abandon the real goal of bodybuilding which is to build muscle - hence the name "BodyBUILDING"!

Your goal should be to build and maintain as much muscle as possible while getting as lean as possible. This is different than simply trying to drop weight.

If you are a novice competitor you should not be worrying about the scale during most of your preparation. Your goal should be to look your best by building and maintaining every hard earned ounce of muscle possible while targeting maximum fat burning. When you zero in on that look....whatever you weigh you weigh. Unless you have a few contests under your belt you really have no idea where the needle on the scale will settle at that point.

Stuart MacDonald in "I Want to Look Like That Guy" illustrates this process perfectly. When I started working with him to get him ready for the NPC Natural Michigan he was over 200 lbs and over 30% body fat. I didn't look at him and project the weight class he needed to be in. I did not devise a precontest plan that was focused on weight loss. I devised a plan that focused on building muscle and losing fat to achieve a "bodybuilding lean" physique onstage.

The only time we concerned ourselves with the scale was the last couple weeks before the contest. At that point if you are close to the cut off of a weight class then it makes sense to try and be at the top end of a weight class rather than the bottom. In Stu's case he was getting very close to the light weight cut off so we worked to get him into that class. (We ultimately succeeded but you have to see the documentary to find out just how close we came to missing! Talk about some unplanned drama!)

So the tip of the day is devise your pre-contest plan to build muscle and lose body fat rather then simply focusing on weight loss. If you follow a smart and proven plan you will not have to worry about losing precious muscle and can shift your emphasis to maximum fat burning. If you commit many of the common mistakes that a lot of natural bodybuilders do and focus simply on losing weight to make a weight class then there is no doubt you'll be setting yourself up to sacrifice muscle and not be all that you could come the day of the show.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Take advantage of every day.

2009-08-15T10:44:00.000-07:00

I was recently asked what were the biggest strategies that allowed for my dramatic increase in placing from 2002 to 2003? I would not say it was any different strategy but rather an improvement of my mindset and greater execution of the plan for a longer period of time. Let me explain.....

In February of 2002 around the Arnold Classic time there was talk about the NPC making a rule change that would effect former class champions of the NPC Team Universe. I don't even remember all the details at this point but the summary was that the same people were finishing at the top of their respective weight classes year after year and were not going to be allowed to compete for the weight class but would be allowed to compete for the overall. That being the case myself along with some of the other past champions decided to forgo the Team Universe that year and enter the NPC USA instead. Long story short, that is why I didn't participate in the 2002 Team Universe. I ended up placing 15 in the light heavy weight division of the NPC USA. (As a side note, as the show got closer in 2002 the NPC changed their minds and never followed through with that rule change for the Team Universe. By the time I found out my mind was already fixated on doing only the USA that year so I opted not to change my plans.)

I was disappointed with my 15th place finish at the USA but I also understood this was another level up from the Team Universe. The NPC USA is not drug tested and the NPC Team Universe is. Now some people will roll their eyes and say that the drug testing is a farce at the Team Universe and I beg to differ. In my three victories at the Team Universe I was polygraphed and urinalysis tested on each as were the other champions. Could someone try and beat that test? Of course they could just like they could try and beat a drug test for any event. Are there guys and girls who are in the Team Universe that are taking drugs? Probably so because there will always be some people who will cheat and try and beat the system no matter what but it is not fair to make a blanket statement that it is a farce and assume everyone is dishonest. The drug tests at the Team Universe are very real but this is a whole other topic.......so back to my story.

Top to bottom in each weight class there is no mistaking that the USA is a much harder contest than the Team Universe. Being on that stage against the best and not placing well really inspired me to prove to the world and to myself that I could compete at that level while being completely drug free. I never once used the excuse that my poor placing was because I was not taking drugs and everyone else was. That was not my style. I enetered the USA full well knowing what I was up against so I took my placing like a man and went back to the drawing board as I always did after a contest. I took a day or two to reflect on the experience and the moment I arrived back at AST HQ in Golden, CO I was on a mission to make the top 5 at the 2003 USA and to win the overall at the Team Universe.

Those were two lofty goals and I owned them both from day one. I wrote both proclamations on note cards and placed them in strategic spots so I had to read them multiple times a day...."I am a top 5 USA finisher"...."I am the Overall Team Universe Champion"... Those positive affirmations would drive and direct that entire year for me.

I took advantage of each day of that year unlike any other year prior. I always worked hard for every contest throughout the years but this year was special for me. In 2003 I asked more of myself daily and I delivered.

I followed the same formula of Max-OT training, Max-OT cardio, the same nutritional principles that I did the year before so there was nothing really different in strategy. Like I said, I just did a better job of performing at a higher level for a longer period of time. It was my mantra to take advantage of every day and make decisions on a daily if not hourly basis that would propel me closer to those two goals written with blue sharpie on white note cards that stared me in the face almost every where I looked.

As most of you know I made those two affirmations a reality. I placed 4th at the 2003 USA and I won the overall and IFBB Pro Card at the 2003 Team Universe.

An interesting tid bit about my positive affirmation note cards....My mother and my aunt would come to visit me over Mother's Day each year that I lived in Colorado. My mom later admitted to me that seeing those note cards around my apartment (during her stay in 2003) with those bold proclamations actually made her nervous to look at. She was worried I would take it very hard if I fell short of those goals. Fortunately, we'll never have to know because 2003 was my best year by a mile and a very happy ending to my competitive career.

Don't underestimate the power of writing down positive affirmations. It is one thing to think you would like to achieve "this" or "that" and another to take complete ownership of those goals by actually writing them down as if they are a statement of fact.

Believe. Achieve.

www.jeffwillet.com
www.iwanttolooklikethatguy.com

NEW DVD - "Posing to Win"

2009-08-14T03:06:00.000-07:00

I am happy to announce that my new DVD "Posing to Win" is now available!

Posing to Win gives you a unique inside look at an actual teaching session between amateur bodybuilder Stuart MacDonald and me as he prepares for the NPC Natural Michigan Championship.

You'll listen in as I share my knowledge gained over a 12 year competitive career and explain techniques I used to become one of the greatest drug free bodybuilders in the world.

The DVD is packed with information including a Q&A section where I address many frequently asked questions about posing and presentation plus you get special bonus commentary as you watch actual contest footage of Stuart onstage executing what he learned.

Posing and overall presentation can be the difference between first and second place so don't leave this important aspect of competing to chance. Whether you are a beginner or seasoned competitor Posing to Win will give you the fundamentals of posing and presentation needed for the winning edge.

SPECIAL FEATURES:
*Never before seen footage of me practicing posing just weeks before my 2003 overall victory at the NPC Team Universe where I earned my IFBB Pro Card.

*View national judges score sheet from my unanimous 2003 NPC Team Universe Class victory.

LIMITED OFFER:
The first 50 copies sold will receive an autographed front cover!

Believe. Achieve.

www.jeffwillet.com
www.iwanttolooklikethatguy.com

Drug Free Competitor Tips of the Day

2009-08-12T03:07:00.000-07:00

When getting ready for a contest and focusing on maximum fat burning don't forget to keep a strong muscle building component to your plan. Too many drug free bodybuilders fail to keep some important things in place when dieting for a show and it causes them to lose too much hard earned muscle.

1. Continue to train heavy with the Max-OT principles. Do not switch to high rep training in an attempt to "bring out the separation." Heavy weights will continue to create a stimulus for muscle growth.

2. Keep cardio short and intense - Max-OT style. 16-20 minutes maximum at high intensity. Do not do long duration cardio and don't do any cardio on an empty stomach. That is a great recipe for muscle wasting.

3. Maintain smart nutrient timing and nutrient ratios. This means do not simply cut out carbs. You need carbohydrates, you just need to select and time them intelligently.

Keeping these three basic points in mind will help set you up to build muscle throughout your pre-contest preparation.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Drug Free Muscle Building Tip of the Day.

2009-08-10T13:19:00.000-07:00

It is true when using the Max-OT principles you are striving for a continual progression of overload. That means once you complete 6 "good" reps with any given movement it is time to increase your weights by the smallest increment available. The key phrase in that last sentence is "good reps."

What do I mean by 6 good reps? That means you are in control of the weight for all 6 reps and require no assistance from a spotter to complete the set. If you are sloppy or really struggle to get 6 reps it is not a good idea to move up in weight just yet.

If you get too ahead of yourself with weight selection you will begin to sacrifice too much form and control. This will lead to more potential for injury and a greater likelihood of plateauing with your weights.

When you are training with the Max-OT principles you want to use the best balance of loose form and maximal weight, being careful not to expense one for the other. Remember that loose form doesn't mean sloppy or out of control it simply means allowing your body to move naturally through the exercise rather than being too strict or rigid. You can get a great visual example of exactly what I mean by loose form while under control in my training DVDs.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

More great reviews are in!

2009-08-06T03:09:00.000-07:00

Shapefit.com recently featured our documentary "I Want to Look Like That Guy" on their site. This is what they had to say about our film:

"Eye-Opening, Entertaining and Inspiring!"

"The documentary I Want To Look Like That Guy is a very interesting look inside what it takes to get truly "bodybuilding lean". Stuart MacDonald is an average guy who is a bit overweight and decides to take on this challenge to get in top shape with the help of IFBB Pro bodybuilder Jeff Willet. It follows Stuart as he gets his body fat levels tested throughout many weeks of his transformation. One of the great aspects of the documentary is how it really shows the viewer a sense of just how strict the diet and training is to make such a drastic change in body composition. Stuart goes through some difficult times trying to stay on such a rigid regimen and its interesting to see how he deals with the emotions of a reduced calorie diet along with intense weight training and cardio work. The overall transformation Stuart makes is truly remarkable and it shows the viewer that with hard work and dedication, anything is possible."

Stuart MacDonald and I were also recently interviewed for a feature article to appear on bodybuilding.com which should be available soon.

Believe. Achieve.

http://www.jeffwillet.com/

http://www.iwanttolooklikethatguy.com/

Cardio - Keep it short and intense for maximum fat loss.

2009-08-01T10:57:00.000-07:00

To achieve the greatest fat loss results and minimize any potential negative muscle building effects from cardio remember to keep it short and intense.

Max-OT style cardio is the way to go. I keep the duration at 16 minutes of high intensity, making sure I am huffing and puffing throughout each session. You have to remain out of your comfort zone throughout each session in order to get the full benefits. If you treat cardio like a Sunday stroll then you can forget about being shredded.

Establishing a distance goal will help make sure your intensity is where it needs to be. Let's say you travel 4.2 miles in 16 minutes on a recumbent bike then the next session you need to try and beat 4.2 miles with all settings being the same. Always striving to better your distance will help drive you during each session and make sure your intensity is where it needs to be for the ultimate metabolic elevation.

Long duration cardio is much less effective at overall metabolic elevation and will have much more of a negative impact on the muscle building process. Trust me, I know from experience.

I used to follow the same poor advice delivered by most bodybuilding gurus. I did long duration cardio and I did it on an empty stomach too! Guess what, I never came close to achieving the hardness that I wanted come the day of the show. My level of conditioning and muscularity improved dramatically when I introduced Max-OT style cardio. I achieved the condition of my life (condition that enabled me to place 4th at the USA and win the overall at the Team Universe - 100% drug free) and never went over 20 minutes on any session of cardio and never ever did any of it on an empty stomach.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Drug free muscle building tip of the day.

2009-07-28T02:48:00.000-07:00

If you do nothing else all day from a supplement or nutritional standpoint make sure you at least follow your workouts with a whey isolate and carbohydrate drink mix. (My favorite mix is AST Sports Science VP2 Whey Isolate, Micronized Creatine, GL3 L-Glutamine and a liquid carbohydrate like DGC.)

The post workout time period is the most important time of the day to supply vital muscle building nutrients to your system. Your body is in a state created by your intense workout where nutrient uptake capabilities are at there greatest. It is well documented that a post workout drink with VP2 Whey Isolate and a carbohydrate mix will "flip the anabolic switch" and accelerate muscle recovery.

Make sure not to skimp on your protein choice either. To ensure you get a quality protein it is worth the extra investment. Cheap/lower quality protein supplements simply will not give you the best results. After busting your butt in the gym why settle for a cheap/low quality protein? There is no question in my mind that VP2 Whey Isolate is the best one out there and has been the corner stone of my nutrition for the past 11 years.

To help support this point I have a great example. In our documentary "I Want to Look Like That Guy" there are two different phases of Stuart's transformation. In the first phase we simply focus on Max-OT and Max-OT cardio with not much attention to nutrition. The idea was to get Stu acclimated to the training methods to encourage some initial strength and muscle gains before we really hammered the diet. The only real nutritional practice I had him implement was making sure he bracketed his workouts (before and after) with VP2 Whey Isolate/Micronized Creatine/GL3 L-Glutamine and DGC.

The simple combination of Max-OT training, Max-OT cardio and bracketing his workouts enabled him to show an increase in lean muscle mass and a decrease in body fat over a period of about 18 weeks. I don't have the exact numbers in front of me but his progress is detailed in the film by carefully administered bod pod measurements.

Granted, Stu's physical transformation was no where near what it ended up like after phase 2 of the film where we added strict attention to diet for 6 months, however, it does show that smart training with the Max-OT principles and this simple supplementation strategy can help you improve your body even if you don't pay much attention to anything else.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Keep it simple.

2009-07-26T10:50:00.001-07:00

A lot of times I think drug free bodybuilders are "missing the dollars to pick up the pennies". (Paul Delia, creator of Max-OT, told me that saying years ago and I loved it so I've used it ever since!) Or in other words, they over analyze things when it comes to their workouts and thus waste a lot of mental energy and many times even impede results by implementing less efficient methods or not fully executing all the Max-OT principles.

The actual muscle building process is pretty simple and can always be traced back to the elementary pattern of stimulus and response. The muscle is stimulated to grow by heavy overload and the degree of response is then dictated by nutritional support and rest (recovery). When this cycle of stimulus and response happens over and over for months on end the muscle building magic happens but in order for the magic to happen you need to do a couple things.

One: Focus on heavy basic lifts (Max-OT style). Strive for continual overload by working to better your numbers each workout. This pattern of continual overload done over time will be the best catalyst for muscle growth.

Two: Be meticulous with nutrition, particularly in the 3 hour post workout time period. The more consistent you are with your nutrition day in and day out, the better your results will be. Great workouts with poor nutrition will equal mediocre results at best.

Don't be too analytical and over-complicate things. Keep the workouts simple. Basic lifts, heavy weight and hard work with the Max-OT principles will set you up for the best drug free gains. The rest will come down to nutrition and how good your habits are when you leave the gym.

Believe. Achieve.

www.jeffwillet.com
www.iwanttolooklikethatguy.com

One from the archives!

2009-07-25T12:56:00.000-07:00

While going through some photos to include in the posing DVD we are producing I came across this picture taken at the 1991 NPC Novice Michigan Championships (Redford Theatre). It was my first bodybuilding contest and I won the 18 and under division as well as the overall teen title. I was 17 years old and had been training serious for about 1 year.

A little history about the start of my bodybuilding career...

My brother Joe encouraged me to start weight lifting and he was my first training partner when I was 15. He had just moved back home to start a new job after being away for several years in college and graduate school. He and I went to the gym for one spring and summer. I absolutely loved it! Then my school started (fall of 1989 - sophomore year in high school). I remember I stopped working out and was busy with school activities including basketball. That's right, I was a basketball player prior to fully starting my bodybuilding odyssey.

The spring of 1990 after basketball season concluded is what I consider to be my true uninterrupted bodybuilding start. This time once I began I would never stop again.

The rest, as they say, is history.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Competitor Tip of the Day

2009-07-22T03:38:00.000-07:00

A lot of drug free bodybuilders worry about timing their condition and peaking on the day of a show. They are often concerned about losing too much muscle and as a result they end up smooth and shy of great contest shape the day of the show. They are hoping that some last minute carb loading or sodium manipulation trick is going to make them appear shredded and rock hard. Then when they look smooth onstage you often hear them say they missed their peak or their carbs spilled over when the reality is they simply weren't lean enough to begin with.

Don't worry about losing muscle, don't worry about peaking too soon and don't waste your time studying what manipulation trick you are going to use the last couple days before your show. Instead be meticulous with your diet for 6 months prior to the contest. Hammer post workout nutrient timing, be focused on heavy Max-OT style training and work your butt off with short and intense Max-OT style cardio. (You won't have to worry about losing muscle when you follow these proven training methods and nutritional practices.)

You can not be too lean for a show and it is better to be "ready" earlier than later. For example, if you look great 3 weeks before the show you are only going to look better come the day of the contest if you keep executing and driving to get leaner. That being said, take advantage of every day you have during your pre-contest preparation with great execution morning to night.

If you are very very lean come the day of the show then some slight manipulation of sodium/potassium, water and carbohydrates may enhance your appearance onstage but remember if you are not super lean it won't matter anyway. If you are counting on some trick to make you appear razor sharp then you are barking up the wrong tree.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

More thoughts on Max-OT/Over training.

2009-07-20T02:52:00.000-07:00

I recently had another question posed about Max-OT verses other higher volume methods. This person is confused and wanted some assurance from me on the benefits of Max-OT. I thought I would share parts of the question and my answer as it is fairly common one and you may find it helpful.

Q: "....I think it's because I don't see anyone else train this way (Max-OT) but they all look really good so mentally I'm tempted to deviate. Another reason is that I was listening to natural bodybuilding radio show and there was a guest a on there who's a natural pro. He was talking about how high volume is the only thing that got his legs to grow....He also said he doesn't believe in over training but undereating and undertraining. I'm confused now cause I don't know what to believe..."

A: I couldn't disagree more with the statement that there is no such thing as over training. I think that is one of the biggest mistakes most natural bodybuilders make as well as the average person who is trying to change their body. They do too much. Too many sets, too many reps.

Over eating is a big mistake too. Too many calories, even if they are "good" calories will lead to fat gain and gaining fat has no positive effect on gaining muscle.

I believe Max-OT style training is the most effective method based on my own 20 year study with myself as the primary test subject as well as countless others I've instructed both directly and indirectly. Not just bodybuilders either. Take a look at what Stu achieved in our documentary "I Want to Look Like That Guy". His outstanding results were achieved by using the Max-OT principles of weights and cardio plus very smart nutritional practices. The same exact methods I followed over the last several years.

I've always said you can train other ways and achieve results. I trained more "traditional" by bodybuilding standards when I was a teen and through my early 20's and I did very well. However, the most productive years of my 12 year competitive career by far were after I adopted the Max-OT principles. I went from being a very good bodybuilder to becoming an outstanding bodybuilder that was good enough to place 4th in the light hvy division of the NPC USA and earn an IFBB Pro Card as a completely drug free competitor. Not many can make that claim.

In the end it is not my job to convince anyone. My job is to provide the information I feel will help people most. I have strong opinions based on 20 years of experience and my climb to the IFBB Pro ranks as a life time natural.

Follow what makes most sense to you. What ever you choose, you need to believe what you are following and not question so you can give it 100% every day.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Steroid free bodybuilding 101 - More is not better.

2009-07-17T03:17:00.000-07:00

The steroid free bodybuilder needs to avoid the more is better mentality when it comes to set and rep volume as well as workout frequency. Over training is one of muscle buildings biggest enemies.

I see it all the time. The guy who wants bigger biceps going from exercise to exercise, rep after rep, set after set to exhaustion. The total workout time for that one body part is more than double one of my workouts for 2 body parts! This marathon approach is muscle building suicide.

One must remember when building muscle you need to stimulate growth by training a body part with heavy weights and basic lifts, Max-OT style. Then, as I like to say, the magic happens when you leave the gym and the muscle is allowed to recover and respond to the stimulus you created in the gym with all your hard work. Recovery is then maximized with proper nutrition and supplementation along with adequate rest between muscle specific workouts.

If you are drug free and going overboard with frequency you will not maximize your muscle building potential.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Keep it heavy and basic for greater muscle separation.

2009-07-15T03:38:00.000-07:00

Even when you are striving for maximum hardness and muscle separation it is important to keep the weight training heavy and basic.

Don't fall prey to the notion that high rep training will some how etch in muscle detail or my favorite, "high reps will bring out striations." Neither of these is accurate.

Heavy basic lifts done Max-OT style will set things up so you continue to build or at minimum maintain muscle while smart and strict dieting along with intense cardio will melt away body fat and reveal the separation you desire.

Take hamstrings for example. Many times you see people doing all these isolation leg curl movements with high reps in the hopes they are going to achieve greater separation and detail. Early in my career I did the same thing. I always had a problem getting my legs to look hard and separated. I did countless leg extensions, leg curls, different glute exercises and still my legs never looked as separated as I had hoped. I achieved the greatest separation and development in my hamstrings towards the end of my career with stiff leg deadlifts as the only direct hamstring exercise that I did and I never went above 6 reps. It was the diet and cardio performed intelligently over a long period of time that produced the extreme hardness and separation.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Which training method is best?

2009-07-13T03:26:00.000-07:00

Throughout the years I have received many of the same questions or variations of the same question over and over. One that pops up now and then involves people asking me what I think of "this" training method or "that" training method compared to Max-OT and do I really think Max-OT is the best one out there.

They say there is no such thing as a dumb question but I have to scratch my head every time I receive this one. If I thought there was a better training method wouldn't I have been using a different one than Max-OT all these years? That seems pretty elementary to me.

Sometimes its almost as if people are trying to debate or convince me there is a better way. Well, there are many training methods out there and each individual has the right to select and follow whatever they wish. I will also say you can train many different ways and achieve a degree of results. I do, however, believe Max-OT is the best way to train for maximum results. I believe this from my own personal success as well as the countless others I've instructed who've also achieved great success, male and female. (AST Sports Science provides the Max-OT online course for free)

My job is not to argue the merits of Max-OT. My job is to provide the most honest information I can that I believe will help you the most. When it comes to training I believe Max-OT is the best way to go and you are not going to get a different answer out of me no matter how many times or different ways you ask me the question.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

Do I still train Max-OT style?

2009-07-11T10:30:00.000-07:00

I often get questions about what my training and diet is like now that I have retired from competing. The most common is probably if I still train using the Max-OT principles. The answer is yes.

My physique goals are very different these days from what they were throughout my 12 year competitive career. The goal then was to maximize results and build every ounce of muscle possible. Now my physique goals are simply to maintain muscle, feel good and be healthy.

I feel my current goals are still best achieved using the Max-OT principles that I learned from Paul Delia, founder of AST Sports Science. The only difference between now and during my "hay day" is intensity. Instead of always striving to better my numbers each workout in the 4-6 rep range my weight selection is a bit more modest and I typically end up in the upper end of the range (6 reps). I still train each body part only once per week (usually over a 5 day period) and adhere to the Max-OT principles of exercise selection and set volume.

The next most popular question is about my diet. My diet is no longer structured like it was for all those years. I can't tell you how many calories or grams of protein I take in daily. I keep it pretty simple. During the week I eat clean trying to avoid excess calories. I continue to follow some important supplement timing strategies such as VP2 Whey Isolate, DGC, GL3 L-Glutamine and Micronized Creatine post workout and I still have VP2 and breakfast cereal first thing every day. Beyond that I use Muscle XGF as a meal replacement as well as VyoPro Protein Bars to help get quality protein throughout the day. I couple that with a one or two whole food meals that consist of a protein source and usually a salad to get some vegetables. When the weekend comes I eat pretty much like a normal human being would. If I want it, I eat it. This dieting pattern works well for me and has allowed me to enjoy life while maintaining my current physique goals.

My primary emphasis these days is more on the business side of things. I'm continually expanding my product line of instructional DVD's as well as my consultation service. I am also very busy as a small business owner/operator of my Powerhouse Gym in Adrian.

Looking back over the last few years I can definitely see how I've evolved in many respects yet also stayed the same. Now I am doing my best to use all that I have learned to achieve new goals and help others achieve as well.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/

NEW DVD - Coming Soon!

2009-07-10T10:14:00.000-07:00

I'm excited to announce I'll have a new DVD ready for release within the next couple weeks. In fact, I am heading into the studio this afternoon to work on the finishing touches.

It is a Posing/Presentation DVD. The format gives you a unique "fly on the wall" perspective as I instruct amateur competitor Stuart MacDonald on the fundamentals of posing and presentation. You get to listen in and watch as I walk Stu through the mandatory poses, standing relaxed poses and a Q&A session where I discuss a variety of related topics.

Upon release there will be a special offer so stay tuned.

Believe. Achieve.

http://www.jeffwillet.com/
http://www.iwanttolooklikethatguy.com/