Q&A with Trainer - Noel Fuller

[Siouxcountry]

Noel's current and past clients have been Zoa Linsey, Brenda Raganot, Mah Ann Mendoza, Beni Lopez, etc............

If you have any questions for Noel, feel free to ask him here.

Noel's MySpace (http://profile.myspace.com/3403812)

Brenda just recently qualified for the Ms Olympia by placing 5th at the Ms International...

[2hot4u]

Ok, I will be the first to start. First of all, take care of my best friend, Claire!! She is going to rock this year and I am sure you guys will make a awesome team.

Ok, My husband and I have been following the dc training style in my off season and i have received AMAZING results from this training. However, do you feel that now it is time for me to get peeled should i continue training in this fashion or should i be doing more sets/reps to get detail? I love the training to failure and it is competitive to beat your own weights/reps. It challenges me to put my all into the workout.

thanks for your input.
lisa boushard

[Noel Fuller]

Personally I have never been fond of trying to spot reduce fat by doing high reps. I feel its too easy to over train. Stay with the high intensity training and let the diet add the detail.

[2hot4u]

awesome, thank you so much. I love this training and don't want to change. Of course as the diet gets tougher I will be cautious to not get hurt at all.

[Noel Fuller]

About 4-5 weeks out you will need to back off the workouts to prevent injury and overtraining. Your body will tell you when its time to take it easy. Good luck in your contest? Which one are you doing?

[2hot4u]

jr usa's first and then masters nationals in july. but have not omitted the jr nationals as a option. I am not sure since they are all a month apart and not sure if it is smart to do 2 jr shows?

[Noel Fuller]

There far enough apart that you could peak for both..if you like competing,why not?

[ripitupbaby]

Noel, good to see you doing a Q&A on this board! :popcorn:

What do you recommend after a competition in terms of recovery (physical and mental) for a competitor who is doing multiple competitions?



OH, and can we ask you all kinds of questions here, or just training/nutrition/prep questions only? :D

[fitmomma3]

Noel I have a question about detail in the legs for women... do you believe it is simply a matter of leanness (diet wise just like abs) or does it involve ex/cardio related (like sprints, plyos, inclines)... I know you can't spot reduce but many swear by difference in cuts because of these types of exercises... can extra detail still be attained doing low intensity type longer duration cardio with a proper strict nutrition plan?

[2hot4u]

well, the jr usa's is in may, jr nationals is in june and then masters is in july all of them are 4 weeks apart. So you think i should consider it the jr nationals? I had already planned on the jr usa and masters.
After the masters and claire is done at the usa's then I with my husband are going to california to celebrate with Claire and her awesome family for a week!!!! There far enough apart that you could peak for both..if you like competing,why not?

[Noel Fuller]

Cuts are due to muscle size and leanness, if you don't have the muscle big enough theres nothing to separate.

[Noel Fuller]

If your in shape and you love to compete then yes do all three, if your counting on going pro then you might want to concentrate on one show.

[MsGuns]

to get separation?

Cuts are due to muscle size and leanness, if you don't have the muscle big enough theres nothing to separate.

[Noel Fuller]

separation is where you can see all the different muscles

[SBT]

Wow just saw this thread... its a great one!

Do you think a competitor should take the week or a few days off after their show, or continue training and take a week off later?

[Noel Fuller]

After doing diuretics for a show your joints need a break, losing that much water in a short time is very hard on the body. Take a week off to let the body adjust and recoup.

[SBT]

Hmmm thanks! thats what I thought... ahhh good thing the person who's advice I was following at the time had me right back in the gym :(

Still need that week off.... thanks for the reply that lets me know what I thought was right any how.

[Noel Fuller]

Did you water rebound?

[SBT]

Nope not at all... i gained back about 3-4 lbs that first week then a steady bout 2 lbs a month since. Right now I am 12 over where I was at on stage in October.

Still need a break though HA

[Noel Fuller]

What did you use to drop water?

[SBT]

Taraxatone for my first show which was Sept 22, then I used Troponin Dry Shed for my second show which was Oct 6th (don't think it worked as well though)

[Quadrablue]

Cuts are due to muscle size and leanness, if you don't have the muscle big enough theres nothing to separate.

I love this!

[MsGuns]

i have a bad habit of typing part of my sentence in the title...
My question was: referring to leg question presented by fitmomma3
How BIG does one need to get to see separation of the muscles?

separation is where you can see all the different muscles

[IslandGirl]

Hey Noel. Thank you so much for commiting to an awesome thread like this!

I have a question. What is your take on sodium? Do you like to keep sodium high or low? Is it different from off-season and when prepping?

Thanks!

[Noel Fuller]

No reason to worry about sodium until you want to drop water.10-7 days out.

[Noel Fuller]

You didnt get water rebound from taraxatone?

[Quadrablue]

You didnt get water rebound from taraxatone?



Are you suggesting that she should have? I mean, is that a normal side from using Taraxatone? Would you suggest something else?

[Noel Fuller]

If you dont get water rebound that pretty much means you didnt water deplete, I use something different but dont want to say because theres steps to do your water right and safe and if i just pop names of diuretics people might not take them safely.

[Quadrablue]

If you dont get water rebound that pretty much means you didnt water deplete, I use something different but dont want to say because theres steps to do your water right and safe and if i just pop names of diuretics people might not take them safely.


Gotcha.

Do you think that even herbal diuretics can be harmful if used unwisely?

[Noel Fuller]

Herbal diuretics are pretty safe..not the most effective.

[SBT]

If you dont get water rebound that pretty much means you didnt water deplete, I use something different but dont want to say because theres steps to do your water right and safe and if i just pop names of diuretics people might not take them safely.

I couldn't agree with you more so!! Any rebound I got was flushed right back off (whether it was post show cheat or from the water, not sure) within a few days... I knew there were definitely better diuretics out there but the second show I did was a tested show, so OTC was kinda the only way to go :o

[IslandGirl]

No reason to worry about sodium until you want to drop water.10-7 days out.

Thank you! I know there are alot of debates out there about how people should keep their sodium low, but I keep my sodium high (w/added sodium ) and find no problems with that. Unless of course if you have problems with high blood pressure....

Thanks!

[MsGuns]

Hey Noel (hey Im dieting..smile) Im sorry I dont know where the other name came from...Thx for your time...

Im a natural competitor...I have to be really careful what I take....
How do I come in leaner? Do you have any suggestions on natural fat burners?
Do I need to be bigger for my muscles in my legs to separate on day of? Im 5'7 and 150....I am a hardgainer...

[IslandGirl]

Hey Tim...Thx for your time...

Im a natural competitor...I have to be really careful what I take....
How do I come in leaner? Do you have any suggestions on natural fat burners?
Do I need to be bigger for my muscles in my legs to separate on day of? Im 5'7 and 150....I am a hardgainer...

Noel?

[Mightymouse]

No reason to worry about sodium until you want to drop water.10-7 days out.


Wonder if you are really bad about having sodium in your diet, Should I be adding it, I never salt things and most of the food I eat doesn't have a ton in it, does this cause problems when you are trying to drop water.

[Noel Fuller]

I like hydroxycut..anything along those lines works pretty well but remember your only using these to keep your hunger at bay...the only thing that burns fat is diet.

[MsGuns]

Im dieting...smile
Thx IG for catching that...Noel?

[Noel Fuller]

Show us some leg shots and I'll see what I can tell you msguns

[MsGuns]

im goin to try and find some other pics...
this is a week after my NGA Pro debut...

[Noel Fuller]

You need to be leaner for the legs to separate. Easy to fix..great shape by the way.

[MsGuns]

Ive been as low as 5%...how much leaner? I guess thats where the diet gets stricter or I use fatburners?

You need to be leaner for the legs to separate. Easy to fix..great shape by the way.

[IslandGirl]

Drexel...do you have a picture of you at 5%?

How do you measure your bodyfat?

[IslandGirl]

Im dieting...smile
Thx IG for catching that...

You're welcome and yes, you are excused. :)

[MsGuns]

im looking...all my pics are on my PC which is acting funny....
My trainer does it w/ the calipers?

Drexel...do you have a picture of you at 5%?

How do you measure your bodyfat?

[IslandGirl]

im looking...all my pics are on my PC which is acting funny....
My trainer does it w/ the calipers?

Okay, when you get a chance, I'd love to see them. Let me know when you post 'em! 5% is awesome !

[MsGuns]

This is meet @ Jr. Nationals 2005...I know...we need 07...lol

http://www.ujenatalent.com/all-photos.html?z=16602&cat=10952

[MsGuns]

I know you have to be a member...shoot then sign up!!! smile

Dont hurt me...smile

Im going to attach my pic...

[Noel Fuller]

your starting to get separation in those pics....you look kinda depleted and that might also be why you dont see more cuts...i would guess your bodyfat to be 8-9 in those pics...which isnt bad.5% for a girl is pretty low.

[MsGuns]

WOW so depletion is bad...
So whats a good BF to stay at and still get cuts?
I thought the leaner you are the more cuts?
Bodyfat starts off at less than 10%...so 5% is the lowest Ive known Ive gone...it could be lower since he hasnt measure me the week of...
Thx Noel...

[Noel Fuller]

I dont think the calipers are accurate...when your natural depletion is not the best way to get ready

[MsGuns]

so how does one measure BF and how else do you deplete as a natural?
Again Thx for your time...
This is really helping me...

Im tryin to turn Pro in my 3rd org this yr and I dont want any doubt in their heads...smile

I dont think the calipers are accurate...when your natural depletion is not the best way to get ready

[SBT]

your starting to get separation in those pics....you look kinda depleted and that might also be why you dont see more cuts...i would guess your bodyfat to be 8-9 in those pics...which isnt bad.5% for a girl is pretty low.

Yup going off those pics looks to be 8-10% to me too... Pics still look great though!

[IslandGirl]

Drexel...I thought you were already Pro? :confused:

[Noel Fuller]

depends on your diet and your condition when you drop water. Its a complicated question.

[MsGuns]

Im a NGA Pro...will compete as a IFPA Pro in Nov and hoping to turn WSNO May 3rd or June 14th...

Drexel...I thought you were already Pro? :confused:

[MsGuns]

Trainers have a different eye...smile

Yup going off those pics looks to be 8-10% to me too... Pics still look great though!

[MsGuns]

Bodybuilding is complicated...smile
Thx for your insights...

depends on your diet and your condition when you drop water. Its a complicated question.

[TTTG]

Hello Noel. :) If you are still taking clients pm me with your contact details and I will add you to our list of contest prep/trainers on FB.

[Noel Fuller]

I'm always open to new clients. Owning my own gym offers up time to train alot of people. If your getting ready for a show contact me. I would love to help.

[dvsness]

Great thread! Thanks for coming here, Noel. I caught a few of your YouTube clips.

[Noel Fuller]

Glad to be here.

[SBT]

Trainers have a different eye...smile

I am a trainer... smile

[MsGuns]

You and Noel said the same thing about the BF...smile
I cant tell...smile
I am a trainer... smile

[SBT]

Well when you do it on a daily basis it makes it easier to tell ;)

Kinda like you can probably gauge athletic ability in kids a little better then me (I think you are a gym teacher right)

Always depends on what type of calipers, who is pinching, how they are pinching, what formula they plug it into too... lots of variables with bf % not that it matters, the number isn't what gets you a placing on stage its how we present it anyways right :D

[KP DIVA]

Well when you do it on a daily basis it makes it easier to tell ;)

Kinda like you can probably gauge athletic ability in kids a little better then me (I think you are a gym teacher right)

Always depends on what type of calipers, who is pinching, how they are pinching, what formula they plug it into too... lots of variables with bf % not that it matters, the number isn't what gets you a placing on stage its how we present it anyways right :D

That's true....For some reason I had no desire to know my BF...I just went by the mirror and scale...I figured I'd know my bf when my menstrual cycle stopped...It never stopped so i assumed I wasn't any lower than 8-9%..

[ParadiseCup]

No reason to worry about sodium until you want to drop water.10-7 days out.what do you do with sodium 10-7 days out ? if you drop it, what about aldosterone levels ?

[MsGuns]

How much cardio do you recommend a competitor to do when preppin for a show?
How many times a day?
What time of day?

[Noel Fuller]

What do I do with sodium....depends on the client. I try to have my clients do as little cardio as possible. i let the diet drop the body fat. I only use cardio if i have to.

[Noel Fuller]

5-6 % bodyfat for women is like 2-3 % for guys..very hard to get to. Most women compete between 7-9.

[Mightymouse]

If you were getting your bodyfat check I am right in assuming the hydrostatic (underwater weighing) is the most accurate.

[ParadiseCup]

what are your thoughts on aldosterone in reference to cutting sodium ?

[Noel Fuller]

water dunking is the best way...I have deep thoughts on adosterone...actualy no i dont. I delete sodium so the diuretic works.

[Noel Fuller]

People have all these theories about water depletion but I go by eye, I have done all my research through trial and error and I do what I found works and it works almost every time,the more I'm with a person the better it gets. You can argue all you want and ask me about thousands of ways my way is wrong but I will bet my person will be dryer and look better than he or she has ever been. I cant package it or explain it. People try way too hard to make this scientific but its not all that hard. Dont try to over think this because the human body has an uncanny way of making you look stupid.

[tammyp]

hi noel...
i need to bring up my lower lats..i am short though my torso is long. this is what the judges said was my missing link at nationals.:banghead:
any ideas?
TIA
tammy:respect:

[Noel Fuller]

One arm dumbell rows to the hip, hammer Dorian row with the seat up hi, use one arm at a time, one arm cable rows again to the hip,pull it down low, suit with super hi sides. Lisa Aucklan has the same problem and does well at the pro level. Send me some front and rear double bi and lat shots please and we will see what we can do...Noel

[tammyp]

thanks noel....thats awesome of you! my structure is very petite. im 5 foot and 112 here.

[Mightymouse]

thanks noel....thats awesome of you! my structure is very petite. im 5 foot and 112 here.


Wow Tammy you are only 5 feet I could of sworn you were taller then me. Are you still working with George Farah this year?

[tammyp]

no claire im a shrimp!

yes im still with george...i love him, and he knows me so well , theres no guessing anymore.

[DANISH DYNAMITE]

Hi Tammy!

Another thing I would recommend for you, is to change your suit a bit. Everything is a visual. The bottoms should be up higher, both in front and sides. Your legs will appear longer and your torso a bit shorter.

[A-G]

What do you have your clients consume post-workout (protein source, carb source, general amounts/grams per weight or LBM if possible, etc.) when they are preparing for a show? How does this differ from the off-season?

Thanks very much!

[tammyp]

Hi Tammy!

Another thing I would recommend for you, is to change your suit a bit. Everything is a visual. The bottoms should be up higher, both in front and sides. Your legs will appear longer and your torso a bit shorter.

thats not a bad idea!

[ripitupbaby]

thats not a bad idea!

That's actually a really good idea. Hike it up high on the sides, it'll make a big difference visually.

[MsGuns]

For women, a body fat of 10-12% is essential, 14-20% is considered a healthy range for athletes, 21-24% is healthy for fitness, 25-31% is considered an 'acceptable' range and anything above 32% is considered obese. For men, 2-4% body fat is essential, 6-13% is an athletic body fat range, 14-17% is considered a 'fit' range, and 18-25% is acceptable. Anything above 26% for men is considered obese.

What better than essential? Thats where I am 8.5%...Im calling my college trainer to see if he can do hydrostatic BF on me this week.

[KP DIVA]

For women, a body fat of 10-12% is essential, 14-20% is considered a healthy range for athletes, 21-24% is healthy for fitness, 25-31% is considered an 'acceptable' range and anything above 32% is considered obese. For men, 2-4% body fat is essential, 6-13% is an athletic body fat range, 14-17% is considered a 'fit' range, and 18-25% is acceptable. Anything above 26% for men is considered obese.

What better than essential? Thats where I am 8.5%...Im calling my college trainer to see if he can do hydrostatic BF on me this week.

Thanks...I had the hydrostatic BF done once when I took a sports exercise course in college...I remember it being kind of scarey, lol!! But I truly feel it is more accurate than anything else.

[dvsness]

Noel, what is your favorite hamstring building movement?

[Noel Fuller]

I love the seated hammer curl, usually like to warm up with some regular ham curls and finish with the hammer.

[Suzanne]

Noel I had hyrostatic done 2/29/08 at Univ. of Illinois We did 5 dunks. They had me do no fiber for 24 hours prior (to eliminate internal gas) and faster 4 hrs prior to test. The results came back 21.6% :( I know I am alot higher than I want to be off season but does it look that high?

5'1" 133 in these pics age 44

thanks

http://i91.photobucket.com/albums/k320/sgermano/Front_03_22_08.jpghttp://i91.photobucket.com/albums/k320/sgermano/Back_03_22_08.jpg
http://i91.photobucket.com/albums/k320/sgermano/FrontBi_03_22_08.jpghttp://i91.photobucket.com/albums/k320/sgermano/BackBi_03_22_08.jpg
http://i91.photobucket.com/albums/k320/sgermano/FrontLat_03_22_08.jpghttp://i91.photobucket.com/albums/k320/sgermano/Lat_03_22_08.jpg
http://i91.photobucket.com/albums/k320/sgermano/Side_03_22_08.jpghttp://i91.photobucket.com/albums/k320/sgermano/Sidechest_03_22_08.jpghttp://i91.photobucket.com/albums/k320/sgermano/Tricep_03_22_08.jpg

Last 3 weeks fo pics far left were 5 days before bf test
http://fitsuzanne.com/SuzCompare.htm

[Noel Fuller]

I totally believe in hydro testing but you look leaner that 21 % to me

[Suzanne]

I totally believe in hydro testing but you look leaner that 21 % to me

Thanks for the input :)

[Noel Fuller]

Your welcome..hey it was getting lonely

[Shelly]

Noel:

Whats the best way to build a booty? :D

[Mightymouse]

Hey Noel, we don't want you lonely!!!!!


Best exercise for building shoulders? We do have a hammer strength military at the gym can you believe that LOL :D

:frog: I just had to put in the dancing from, he kills me

[Noel Fuller]

Well in order to properly devise the ultimate butt growth program a lot of studying of the subject will be needed:awesome: Please send your best pic of the weak muscle group. Short of that deep squats always worked well.

[Noel Fuller]

Love the hammer shoulder especially if its the iso lateral, smith also works really well Claire

[Shelly]

Well in order to properly devise the ultimate butt growth program a lot of studying of the subject will be needed:awesome: Please send your best pic of the weak muscle group. Short of that deep squats always worked well.

LMAO

well ive been squatting my booty off (no pun intended) and will try and post some pics of my junk in the trunk (or lack of):p

[Suzanne]

Do you know anything about the accuracy of the bodpod for bf testing?

If i want to test again in the future the place with bodpod is much more convenient.

[Noel Fuller]

Is that the electric impedance? If it is dont even bother

[ripitupbaby]

Noel, do you do body fat testing with your clients? Or do you just go by how they are looking?

[Noel Fuller]

I have two measurements....too fat and perfect. I don't need to dunk for that. I can visually gauge within 1 % to be truthful.

[Suzanne]

Is that the electric impedance? If it is dont even bother

No it is
http://www.sportsmedfitnessctr.com/bodpod.htm
air displacement instead of water displacement

[ripitupbaby]

I have two measurements....too fat and perfect. I don't need to dunk for that. I can visually gauge within 1 % to be truthful.

:D

[Noel Fuller]

Whoa that thing is cool, it might work, I have two competitors in the Vancouver Naturals tomorrow, Wish us luck.

[Shelly]

Whoa that thing is cool, it might work, I have two competitors in the Vancouver Naturals tomorrow, Wish us luck.

GOOD LUCK keep us posted!:awesome:

[Suzanne]

Good Luck!

[Mightymouse]

Good Luck:cheerleader: Super Duper Trainer :bench: LMAO

[IslandGirl]

Whoa that thing is cool, it might work, I have two competitors in the Vancouver Naturals tomorrow, Wish us luck.

Good luck to you all Noel! Let us know what the outcome is.

[Neely]

Can I ask who you have competing there?

I'll be heading up to the 'Couve in the morning for the show :D (just watching though, not competing!)

[Noel Fuller]

Mike Williamson ..hes a novice, his wife Michelle , I'm pretty happy with their condition but wish I had more off season time with them. Mike should do pretty well, his wife got pretty cut but needs more muscle, really really good people.

[IslandGirl]

Mike Williamson ..hes a novice, his wife Michelle , I'm pretty happy with their condition but wish I had more off season time with them. Mike should do pretty well, his wife got pretty cut but needs more muscle, really really good people.

That's cool Noel! Hopefully a good off-season with you they can make some nice improvements. I'm excited to see how they will do. They are already winners before they step on stage.

Enjoy the show.

[Neely]

Mike Williamson ..hes a novice, his wife Michelle , I'm pretty happy with their condition but wish I had more off season time with them. Mike should do pretty well, his wife got pretty cut but needs more muscle, really really good people.

Cool!

Is Michelle BB, Fit or Fig? And what class?

[SBT]

Best of luck!! Have fun at the show!

[Noel Fuller]

Michelle looked great but got lost in a pretty good figure class, Mike took second.

[SBT]

Glad to hear it :)

[Shelly]

Michelle looked great but got lost in a pretty good figure class, Mike took second.

nice work!:awesome:

[ripitupbaby]

Hey Noel
Do you think it's possible to do a BB contest prep with a training layout that is more focused on powerlifting? (four day split with lots of squats and deads, lower reps and higher weight in general)

:)

[IslandGirl]

Michelle looked great but got lost in a pretty good figure class, Mike took second.

Congrats to you Noel! I have no doubt Michelle looked great! Awesome for Mike. Do we get to see some pics?

[Noel Fuller]

Its the diet that gets you cut, so you could train fairly heavy until about three weeks out Rip.

[ripitupbaby]

Its the diet that gets you cut, so you could train fairly heavy until about three weeks out Rip.


Thanks...that's kind of what I am leaning towards, if I can hack it. I have my eye on a PL meet that would be about 9 weeks before the North Americans. I think I am just going to go for it. :)

[Shelly]

Thanks...that's kind of what I am leaning towards, if I can hack it. I have my eye on a PL meet that would be about 9 weeks before the North Americans. I think I am just going to go for it. :)

i think you should go for it....


:respect:

[Powergoddess]

Thanks...that's kind of what I am leaning towards, if I can hack it. I have my eye on a PL meet that would be about 9 weeks before the North Americans. I think I am just going to go for it. :)

GO FOR IT!!! You are a little powerlifting junkie now aren't you, Rip???:p
9 weeks out you should still be fairly strong - I did a Full power meet 6 weeks out from the 2006 Nationals. I don't think my strength was off from dieting at that point, but it was off because I was also producing and directing the meet and had to stay up almost all night beforehand!!

[ripitupbaby]

GO FOR IT!!! You are a little powerlifting junkie now aren't you, Rip???:p
9 weeks out you should still be fairly strong - I did a Full power meet 6 weeks out from the 2006 Nationals. I don't think my strength was off from dieting at that point, but it was off because I was also producing and directing the meet and had to stay up almost all night beforehand!!


Thanks Kate (and twins!)....I AM a total PL junkie now, I love it. :D

That definitely makes me feel better. 9 weeks is still plenty far away...I'm actually thinking of doing all three lifts this time, and I get nervous remembering back to last year and how beat down the diet and cardio made my legs feel during the BB contest prep. Hopefully if I start far enough out this year (18 weeks), I can do it slowly and not have to really ramp up the cardio until I am inside of 9 weeks!

The other thing I worry a little about is muscle recovery...the PL workouts are grueling, and I really shouldn't be lifting more than 4 days a week for PL in order to allow for recovery...but for BB contest prep, I get MENTAL and usually find myself in the gym six days a week. I won't be able to recover enough from the PL workouts and lift six days a week, I know that. I think that this is more of a mental thing than anything else though...because as Noel said, the diet is the biggest factor in getting lean!

[Noel Fuller]

I hate it when people train heavy close to a show, most pec and bicep tears occur either right before or right after shows when the joints are strained from the diet.

[ripitupbaby]

I hate it when people train heavy close to a show, most pec and bicep tears occur either right before or right after shows when the joints are strained from the diet.


That's a really good point, I didn't think about that too much. I'll probably hit this meet 9 weeks out and then lighten everything up and increase reps until I get through the BB season.

[2hot4u]

Noel, i have heard of a trainer that recommends that their people wear let's say alot of clothes during cardio sessions and workouts?? He says that is for keeping the muscles warm and helps with vascularity??? I can't stand to sweat like a pig during my sessions of cardio and usually wear something light like shorts and tank top. do you think there is any benefit to this claim?

[Noel Fuller]

Of course it helps with vascularity, for about 5 minutes. I see no benefit from this.

[2hot4u]

boy, i am relieved to know that i was not missing out on something. Doing cardio sucks as it is lol thanks for you time. Of course it helps with vascularity, for about 5 minutes. I see no benefit from this.

[Mightymouse]

Of course it helps with vascularity, for about 5 minutes. I see no benefit from this.

Good to know you aren't going to make me were long underwear and a parka while doing cardio or training. :D I sweat enough with hot flashes LMAO

[Noel Fuller]

Good to know you aren't going to make me were long underwear and a parka while doing cardio or training. :D I sweat enough with hot flashes LMAO

Though that is a hot look...Wait till you guys see Brandon Lyons at the Emerald cup this year....guy looks amazing two weeks out

[KristineLarge]

Do you think it would increase your metabolism by way of increasing your core body temp? (exercise induced fever)??

I didn't realize you were in OR...I'm in Spokane, WA! I go to a lot of the regional shows, so maybe I'll see you around!

[Noel Fuller]

It would a little bit. Not enough to make a big difference

[KristineLarge]

It would a little bit. Not enough to make a big difference

It's a huge relief to hear you say that. I had a "trainer" once who insisted that I workout with a plastic suit on because it would make a huge difference...all it really made me was SICK.

[IslandGirl]

Good to know you aren't going to make me were long underwear and a parka while doing cardio or training. :D I sweat enough with hot flashes LMAO

:LOLOL: We can't have that!

[KristineLarge]

Though that is a hot look...Wait till you guys see Brandon Lyons at the Emerald cup this year....guy looks amazing two weeks out

Yeah, he's pretty impressive. Are you training him? I still can't get over how great he looked when he was a JUNIOR! Guy's a genetic freak for sure. Can't wait!

[Noel Fuller]

You will be shocked when you see him.

[Noel Fuller]

Just got off the phone with her and she sent me some pics, she looks pretty damn good.

[Sherry Bleck]

What did you use to drop water?

Hi Noel hows it going. i will be seeing you soon. Glad to see you here, you should of called me to let me know that you were conversing with an NGA competitor. Your not cheating on me ARE YOU? :mad: Hee hee.

[Sherry Bleck]

Hi msguns. my name is Sherry and I am also a natural competitor. My first show was in 2004 in Washougal WA. Its so nice to see another natural female BBD. I am currently training for the Iron Warrior (NGA) its on June 21st. Noel is my trainer and he will be guiding me carefully especially through the last 8 weeks. You can trust in his advise. We did the seven feathers competition last October (NPC) show and earned the overall. We still didn't reach the goal we had in mind physique wise but with only 10 weeks with me he did really well with moving my water NATURALLY. I wish you luck and maybe we can help eachother out with our own experiences. Hey you gotta new friend here. Maybe you can compete here sometime!

[sixzebra]

Noel, i have heard of a trainer that recommends that their people wear let's say alot of clothes during cardio sessions and workouts?? He says that is for keeping the muscles warm and helps with vascularity??? I can't stand to sweat like a pig during my sessions of cardio and usually wear something light like shorts and tank top. do you think there is any benefit to this claim?

I know a trainer that has his people wear those plastic suits. So every day there they all are lined up on the treadmills/bikes/ellipticals in their plastic suits. he claims its to help them lose weight. I don't get it

[IslandGirl]

Noel...I was told to come here and ask you about that "hardcore" women who trains in your gym.

[Noel Fuller]

LOL Ann ...last week she did a strip dance that had to be seen to be believed

[IslandGirl]

I hope you got that on vid!!! :D

[Noel Fuller]

Come on girls contest season is here, ask away!!!!

[FitFighter]

Hey Noel, I've posted on this board before- that I thought I was overtraining, but some people suggested I might be hyperthyroid. Anyway, how can I maximize my recovery? I love to lift but have been having soo much trouble lately. I need to bring up my upper body. Whenever I lift heavy, I am in bed for days, I have terrible sleep problems. I have since taken the entire week off. I want to go back to the gym on Monday. Any suggestions for lifting protocol, supplements, PWO nutrition? Also, how should I approach my contest prep- which I would like to start August 1st. Thanks for your help.

[Noel Fuller]

Theres definatly a problem, you need to get bloodwork done to see why your lactic acid buildup is such a problem, could be thyroid ,could be an iron problem but this needs to be addressed before we can get you lifting right.

[Lisa]

BUMP this thread!

I just got back from Portland spending the past few days with Noel...He is my trainer for the 2009 Emerald Cup & The 2009 USA's....

Noel is f*cking awesome, IMO..I love his "keeping it real" approach. I know exactly where I stand with him, no sugar coating.....:p

He knows his sh*t, especially where women are concerned.....HIs wife is a beautiful lady too!

I did legs and arms with him and can barely walk or type.....:awesome:...lol

I encourage you ladies to ask away...he knows his stuff!!!

Smooches, Lisa

[Noel Fuller]

Anyone needing help getting ready send an email to jnglegym3@aol.com. I'm not bad.

[pitmommy]

Come on girls contest season is here, ask away!!!!


Hi Noel, thanks for being here. Right now the area I would like to improve on are my hamstrings. MY rec center has a sitdown hammachine and thats it. I do really heavy squats and straightleg deadlifts. Do you have any suggestions on how I may target them . Also What BF do you think I may be at , I have a home bf counter, I took my own measurements for four months , last reading was 6.4%, But I questioned that. I was really depleated.

Thanks in advance.:respect:

[Noel Fuller]

Your pics wont come up very big but you look shredded, your hams from the side look pretty good, with limited equipment you just have to do more sets with what you have, I would suggest 3 sets of your seated hamstrings followed by the straight legged deads and back to the seated curls and just burn them, should work.

[pitmommy]

Thanks for checking me out, so super set hammies it is. Ok another question? I was using the gym scale ( which i found out was not certified) It was weighting me heavy, So I got into a panic that I may not make light weigth. So I decided my only option was to depleat Wed and Thursday to make weight and try to carb up _ I ended up weighting in at 110.5 lbs. Really off from the scale at home. Is there anything you can do to carb up quickly , I exploded Sunday night really nicely. I wondered if I should have just stayed up and ate . ???? :nuts:

[MsGuns]

How can a former runner build her legs up? i want more defined legs...so on show day i see some serious cuts?

My trainer has kicked my a$$ every week...so i dont know if I am just getting impatient.

[dvsness]

Your pics wont come up very big but you look shredded, your hams from the side look pretty good, with limited equipment you just have to do more sets with what you have, I would suggest 3 sets of your seated hamstrings followed by the straight legged deads and back to the seated curls and just burn them, should work.

You prefer seated curls over prone?

[SBT]

You prefer seated curls over prone?

Thats all that is available at her gym :)

[lizzymae]

This is a great thread!

Question:

My current split is typical: chest/tri, legs, shoulders, off, back/bi, overall/weakness area, off (the off days switch once in a while, depending on life's schedule, of course).

I would like to change my split because I have been doing the same split for what seems like forever. Any recommendations???!!! I would like to lift at least 5 days per week, and I'm not opposed to throwing in a few two-a-days (though I never have before).

I am gaining mass, which is my current goal, and do vary reps. For example, I just got done with 4 weeks of heavy lifting, 4-6 reps only, and now I am doing 8-10 reps for all exercises for a few weeks. My back and shoulders are my weakest body parts...I need more of a V-taper and my shoulders are too damn pointy and not like those round softball shoulders I strive for. If you would like to see a little more of my progress, check out my thread (amazon needs a little guidance :).

Thank you so much; I am looking forward to your advice! :kiss:

[Noel Fuller]

I really hate carbing up because you almost always blow it for either pre judging or night show..if you have to make weight i prefer pulling water,its easier to control, if you had to fill up do it slowly

[Noel Fuller]

Former runner needs to squat under a bar

[Noel Fuller]

New split? chest day one, then back, then bis and tris ,next day quads ,finish with shoulders and hams.

[MsGuns]

Former runner needs to squat under a bar

i do and every other week I am doing them deep.

[Noel Fuller]

do them every week ..most people think thier training but there not training with intensity..ask Lisa about the difference

[MsGuns]

do them every week ..most people think thier training but there not training with intensity..ask Lisa about the difference

I know about intensity...my trainer doesnt play...

[lizzymae]

Ok, I like that split. Now, what exercises should I do on quad day and which on hamstring day? Dividing up legs gives me a chance to really bang em out, but what should I do which days and how much (set wise).

?Quads?
squats, leg press, hack squat, leg ext....what else

?Hams?
deadlifts, lunges, lying leg curls...what else

THANK YOU!

[lizzymae]

Also, with shoulders as my weakest link, do you recommend working them twice a week? If so, where should I add them in again to the new split?

[Lisa]

do them every week ..most people think thier training but there not training with intensity..ask Lisa about the difference


This is so true, I thought I was hitting it hard with a lot of volume, but after training with Noel, he taught me what true intensity feels like without doing multiple exercises....I squatted more than I ever "thought" I could..(could barely walk the next day) .....currenty I am squatting 170/10, which blows my mind cuz I am only 4'11" and never realized THAT was what I should have been doing all along!!

It is exciting to know that this journey is just begining for me!

Thanks Noel.

[Noel Fuller]

Squats always, leg press and hacks and thats it nine sets total but bust ass on all of them, for hammies you've got it ,deads lying leg curls and seateds but remember to point your toes.

[FitFighter]

Hi Noel, two questions. 1- can you recommend an OTC diuretic? I've tried dandelion root last contest, but didn't do much for me. 2- what is your carb up of choice for last days before contest? I've used yams and PB&Jelly on rice cakes or no salt added bread. Thanks!

[Aletha]

Hi Noel,
I just recently competed at the JR. USA and the USA. Last year, my quads over powered my body. This year, Nairo Forster and I worked on balance and not being so striated. Unfortunately, the judges are still not satisfied. They said that I still need to come in leaner around my waist, glutes, and hamstrings. You wouldn't believe just how much weight I can lift. I am blessed to be natually strong both in my lower and upper body.

My goal during this 2008 off season is to continue building my upper body, especially, my delts and traps. For some reason, I fail every time presenting my traps.

These are the areas that I need to improve on:
1. Upper body in general with emphasis with delts and traps
2. Waist. Get it smaller
3. Glutes: leaner
4. Hamstrings: bigger
5. Calves: bigger

I only eat Tilapia, Salmon, and egg white for protein. Some times, I will drink a protein shake.

I eat brown rice, oatmeal, sweet potato, and cream of rice for carbs.

I do 45 minutes of cardio 6 times a week.

I found myself practically struggling to keep myself going after work and taking care of the kids. The diet was so strick. All this hard work and I am still below the standards. It is quite frustrating.

Do you have any recommendations?

[Noel Fuller]

Sorry but I have never found an over the counter diuretic that works, shoulders on hamstring day. As far as fitness send me some pics and I will tell you my opinion, Figure is a crapshoot the judges dont know what there looking for.

[Lisa]

Bump!

I have never had any success with OTC diuretics either...Going ultra low carb is like taking diuretics...You will be suprised how much you pee...(I personally do not like low carb diets-I feel week and am too flat).

[FitFighter]

Sorry but I have never found an over the counter diuretic that works, shoulders on hamstring day. As far as fitness send me some pics and I will tell you my opinion, Figure is a crapshoot the judges dont know what there looking for.

Thanks Noel, I would be interested in hearing what you have to say. Where should I send my pics to? I don't feel comfortable posting them. Thanks!

[Noel Fuller]

No problem, send them to JNGLEGYM3@aol.com

[FitFighter]

OK- sending now....

[Aletha]

:waving:
Hello Noel,
Wishing a great weekend.

[pitmommy]

I have had success with Dandelion Root. Its not something you take the day before, it works better the longer its in your system. You also need to adjust the dosage usually an increase. I started taking it 14 days before I needed it, increasing the dosage 8 th day. Hi Noel, two questions. 1- can you recommend an OTC diuretic? I've tried dandelion root last contest, but didn't do much for me. 2- what is your carb up of choice for last days before contest? I've used yams and PB&Jelly on rice cakes or no salt added bread. Thanks!

[Noel Fuller]

Dandelion root has never done much for me. I'm glad it worked for you...and thans I did have a good weekend, was my daughters birthday.

[FitFighter]

Hi Noel, I did not forget about you I just haven't taken any new pics from the back. My BF is lazy. Thanks for your help, FF

[FitFighter]

I have had success with Dandelion Root. Its not something you take the day before, it works better the longer its in your system. You also need to adjust the dosage usually an increase. I started taking it 14 days before I needed it, increasing the dosage 8 th day.

Wow! Good to know, maybe that is why it didn't work for me. I started taking it like 2-3 days out. Thanks for the advice. Do you have a carb of choice that doesn't bloat you?

[Suzanne]

Wow! Good to know, maybe that is why it didn't work for me. I started taking it like 2-3 days out. Thanks for the advice. Do you have a carb of choice that doesn't bloat you?

I have tried lots of over the counter
dandelion root
taraxatone
watershed
xpel
none did anything for me

[Noel Fuller]

I use dyazide lightly with great results, its potassium sparing and not dangerous at all if you know what your doing

[JLB001]

I'm bumping this back to the top cuz there is some great info in here!

[Noel Fuller]

Bump away ..whos got a question?

[JLB001]

Bump away ..whos got a question?

hehe...Will I get more than 2 oz of chicken? :nuts:

[Suzanne]

What's the best strategy for fbb who tends to hold water (i drop 7-10 lbs the last days) when

weighin is thurs - and it will be a tight squeeze and have to be dry dry dry to squeak in and make wt.
Prejudge it Friday nite
Finals Saturday nite

To stay dry and shredded yet full muscle bellies without spilling

[kim ferrell]

What's the best strategy for fbb who tends to hold water (i drop 7-10 lbs the last days) when

weighin is thurs - and it will be a tight squeeze and have to be dry dry dry to squeak in and make wt.
Prejudge it Friday nite
Finals Saturday nite

To stay dry and shredded yet full muscle bellies without spilling

suzanne, you are definitely not the only one, I'm sure, who's wondering the same thing. I hope nationals is a one day show this year.....i can't stand 2 day shows, ugh!

[Suzanne]

suzanne, you are definitely not the only one, I'm sure, who's wondering the same thing. I hope nationals is a one day show this year.....i can't stand 2 day shows, ugh!

Ya I hear ya! i already check with Pam Betz and Jr Nats is a fri sat for fbbing I was hoping maybe adding bikini would put figure/fitness/bkini fir nite and mens/womens bbing sat am prejduge but no such luck!

[Noel Fuller]

Deplete the water needed to make weight and then rehydrate, then start the water process over , we had to do that for Mah ahn to make ltw. for the Europa.

[Noel Fuller]

You will get more than 2 ounces...2 1/2

[JLB001]

You will get more than 2 ounces...2 1/2

OMG....whatever. Lol 2.25 ounces most likely.
Gotta break out the digital scale.
Hehe

[Suzanne]

what's the deal with alfutop/adequan(sp) for joints/connective tissue. Some people swear by it others say it is crap

[Noel Fuller]

What kind of joint problems are you having?

[Siouxcountry]

Noel's client Zoa Linsey turned pro this weekend at the IFBB North American Championships............ LINK (http://www.siouxcountry.com/showthread.php?t=8842)

[Noel Fuller]

I'm ready for all your contest prep needs

[dvsness]

I'm ready for all your contest prep needs

LOL, congrats to you and Zoa!

[Noel Fuller]

Thanx everyone it was a really fun time.

[Noel Fuller]

People use me !!!!!!!!!!!!!!!!!!! I like the sound of that

[dvsness]

Noel, do you have a website?

[Noel Fuller]

Working on it as we speak
this is a start
http://www.myspace.com/noelfullerelitetraining

[Noel Fuller]

Quick update, Jennifer Gutterez is coming in for a butal leg training session tonight, I'll try to get some pics for you.

[bluedragonfly]

Hello Noel
I will be competing in my first natural FBB show in about 6weeks. I just managed to get the scale to move again in the right direction. I'm eating 1500-1550 cals /day. Lifting heavy 4 nights and do cardio every morning pre eat and again at night(not leg night). I take 1 day of active rest.
My split is pro40/carb40/fat20 with 30gms fiber/day. I just started toying with my carbs....2 days I'll have 100gms and then 1 day about 150gms. On the lower carb day I up my good fats.
This last week we dropped all dairy and now dropping high gly fruits(I wasn't eating much anyway). My trainer said no more cheat meals....OK My Q? would be what about a refeed day? Should I set a day aside where I eat some extra cals in good foods? or not anymore at 6 weeks out? I don't want my body to slam on the breaks.
In an earlier post you said let the diet and cardio shed the fat off your legs. My next Q? My trainer said something about doing super sets next week to try and get my fat off my legs. Right now I'm doing 3sets of 12reps with 60 sec. max rest and going as heavy as I can(failure). What are your thoughts?
My trainer came right out and said that he's never trained a woman before so it's a learning process for him too.
I'm 5'7.5" 139lbs and figure I'll need to get down around 132lbs for comp.
Right now the scale is moving in the right direction and not more then 2lb/week. I have no complaints as to the way I'm looking but would like some input from someone whom trains girls.
My show is in 6 weeks and is a smaller NANBF show.

[Noel Fuller]

First off I dont want to step on your trainers toes, I dont count calories when I diet an athlete, I manipulate carbs, I cant say too much about your diet because I dont know if you have a fast or slow metabolism, I wouldnt do the super sets as you cant spot reduce fat and since your natural you really have to watch over training, if your losing two pounds a week it sounds like you guys are on the right track, send me a couple of pics and i will tell you what I think..Noel

[bluedragonfly]

Hi Noel,

Don't worry about stepping on toes......My "trainer" is more like a gym friend giving me advice for free. He helps me change up my workouts and gives advice as needed. He's a pro natural BB so he's been there done that but not trained a girl. He did tell me to take a break and back off the cardio a bit this weekend so I'm fresh on monday.
I will get on the pics ASAP!
Thanks

[Noel Fuller]

More than happy to help.

[Noel Fuller]

http://i48.photobucket.com/albums/f209/modelboy69/8226_171496709288_502609288_3549320.jpg

[2hot4u]

awesome!!! i want glutes just like that next year!!! what is your secret? hmmmmm

[KP DIVA]

Hi Noel!! I have a quick question for ya!! I have always felt like I am sensitive to carbs especially processed. Growing up if I ate carbs my abdomen would literally swell...regardless of it was brown rice or pasta. B/c of this when prepping I tend to do proteins/fats and may do some oatmeal every 4-5 days..just depends on how I feel.

I've heard from three people that I'm not sensitive to carbs and that I've created this problem b/c I don't incorporate them in my diet. I did Erik's prep and had great results..but it was hell after a a refeed and it wasn't unusual for me to gain 4-6 pounds in one day...I know everyone is different and my weight gain was all water....but I guess my question is why are some ppl able to do a refeed gain a pound then loose it then some within days and it takes me another 7 days to get back to the weight I was pre-refeed?

[Noel Fuller]

Is your refeed on a carb cycling diet ? If your using fats for energy and taking in no carbs I would think that your body would hold on to them like crazy. Pasta is not a great carb, have you tried potato's yams or white rice?

[Noel Fuller]

http://i48.photobucket.com/albums/f209/modelboy69/7926_152911381556_596421556_3261211.jpg

[Noel Fuller]

http://i48.photobucket.com/albums/f209/modelboy69/9332_153553221556_596421556_3267665.jpg

[Noel Fuller]

Great structure diva

[KP DIVA]

Is your refeed on a carb cycling diet ? If your using fats for energy and taking in no carbs I would think that your body would hold on to them like crazy. Pasta is not a great carb, have you tried potato's yams or white rice?

I just used pasta as an example w/ how I respond in general to carbs. Maybe b/c I'd luv some lasagna right about now, lol!!

I've done the refeed on both diets. I'm on a keto diet now but I have the same results regardless of the diet. I'm just curious b/c I read ppl's journals about how they have a refeed then are down several pounds w/in days of the refeed. Here I am working 10x harder trying to recover from the refeed. Just seems like my body responds way different from most people.

[KP DIVA]

Thxs!! Now if I could just master this prep diet!!!


Great structure diva

[Becky]

Hi Noel,

Great thread!

I'm a new member and hoping to enter my first figure competition in June (see also my introduction thread for more info http://www.siouxcountry.com/showthread.php?t=9683).

I spend most of my time working at camps out of town without access to a gym. I take dumbells, a doorway chinup bar and my exercise ball with me, but have a hard time coming up with high-weight lower body exercises. I don't have a hard time working my legs until exhaustion, but it tends to be with higher reps than is generally recommended (15-25 usually, depending on the exercise). And I'm not really sure if I'm targeting all the areas I should be.

Right now I'm doing weighted step-ups, weighted squats, hip extensions (on stability ball), weighted single legged deadlifts, weighted single legged squats, weighted donkey kicks and weighted single legged calf raises. I find it hard to balance if I'm holding too much weight, but running through all these exercises with minimal rest sure makes me feel the burn :D. Do you think these types of exercises will give me the results I'm looking for? What do you recommend?

When I'm at home (one week out of every 3-4 weeks) I work out everything as heavy as I can, but I can't very well haul 200lbs worth of weights with me. And even if I could, without at least a Smith machine I'd have a really hard time trying to balance with that much weight.

[Noel Fuller]

Wow thats alot of excersizes , let me see a pic of your legs before I try and come up with a routine for you.

[Noel Fuller]

http://i48.photobucket.com/albums/f209/modelboy69/shelia.jpg

[Becky]

This is the only recent picture I've got. Not the greatest, but I had to take it myself. I'm working (and staying) out of town right now and would rather not ask one of the guys out here to take pictures of my legs.

http://i12.photobucket.com/albums/a224/Beckster-1983/P1010105.jpg

Thanks Noel!!

[dvsness]

This was posted in a different thread, and I was wondering if you'd expand on your preferred diuretics for untested shows.

ok why not let the diuretic do the work instead of dandelion root or whatever, its ok to use this sort of thing at a natural show but if your in an untested show you really need to do a proper diuretic if you need to drop water.

[KP DIVA]

This was posted in a different thread, and I was wondering if you'd expand on your preferred diuretics for untested shows.

I'm interested in this as well.

Also, how low would you say the average BF has to be to begin w/ for any diuretic to be effective.

[Noel Fuller]

I've always had a lot of luck with aldactone and diazide, both real weak and sparing so it doesnt come out of the muscle. Any trainer that mentions the word lasix should be shot on site.

[powergirl]

one of the primary reasons i like working with noel -- no beating around the bush and trying to figure out what he's trying to say ;)

[Tonia]

Hi Noel,
I too respect and appreciate you straight forwardness.As a figure competitor in the NANBF who wants to make IFPA Pro...I NEED honest critiques and somone who cares enough to give proper advice.
I have no one here to do that who knows the sport as well as you and many here...But alas i just want one person's critique and thought, so i chose you, Noel.

I too struggle with adding muscle to my legs, my upper body comes alon nicly, although I sure wish it would come faster!

I lift VERY heavy for my size/weight..I'm 4'11" and currently 106lbs...not sure my BF% as i'm off season and do have extra fat on my body..more than I'd like!

I squat up to 155lbs almost butt to ankles...Can squat heavier but then I lose the feeling of my quads being strongly engaged and lose that ROM.
Bulgarians with smith and bench at 85-95lbs
Lunges with 20's
Leg press up too 580lbs full ROM, usually start @ 190lbs and work up..I keep my legs in the rep range of 20 pyramiding down to anywhere from 10 to 5 or 6 depending on what i am feeling that day.
I'll change things up with Hacks, backward hacks, Leg extensions and some of the adductor, abductor work and some ball toss squats to burn me out.
I work hard enough to not be able to walk up or down steps without my legs giving out, to the point It's even hard to walk on a REALLY good day and can be sore for 2-4 days following.

Even when I was overweight and out of shape prior to finding this lifestyle my legs were fairly small.

What can I do to get size on my legs..this is what is consistantly keeping e from moving up...I see it over and over again on my judging sheets.

Any help or advice you can give me Noel, I'll be so grateful!!
Thanks!!!.... P.S Link to my pics...http://aliveandfit.wordpress.com/tonia/

[Noel Fuller]

Your legs are prpbaly just way too strong. I would go heavier on squats , stick to hacks and leg press and ditch everything else for a while, how many sets and reps are you doing?

[Tonia]

Your legs are prpbaly just way too strong. I would go heavier on squats , stick to hacks and leg press and ditch everything else for a while, how many sets and reps are you doing?

That perplexes me, as i've always heard strength increases go along with increased muscle. Obviously that's not completely true, lol, so I accept what you say, but do you know why this is?

I had been working in the rep range of Pyramiding 12 down to 6 or so, then changed things to my current plan of pyramiding with sets of 20-25 all the way down to 10 to even going extra heavy/maxing out weight at the end with reps in my final set of 4-6. Depending on how i feel. I try to change something up every workout now and last one i did straight sets of 10 for a change up.

I've been told to try training twice a week on legs, but find i'm normally to sore to do this.

[bleckrocks]

http://i48.photobucket.com/albums/f209/modelboy69/shelia.jpg





Good day Noel :diva:

Look forward to seeing you again :D

much great emotions
SB

[Noel Fuller]

Never a boring time with the Bleck sisters in town

[Noel Fuller]

That perplexes me, as i've always heard strength increases go along with increased muscle. Obviously that's not completely true, lol, so I accept what you say, but do you know why this is?

I had been working in the rep range of Pyramiding 12 down to 6 or so, then changed things to my current plan of pyramiding with sets of 20-25 all the way down to 10 to even going extra heavy/maxing out weight at the end with reps in my final set of 4-6. Depending on how i feel. I try to change something up every workout now and last one i did straight sets of 10 for a change up.

I've been told to try training twice a week on legs, but find i'm normally to sore to do this.

legs overtrain easy for some people, try 9 sets , go very heavy 7-10 reps little time between sets , 30 seconds tops, some people are just naturally strong, fast twitch, tendons in the best place for leverage, who knows, some people just have to train smarter to get the gains

[Tonia]

legs overtrain easy for some people, try 9 sets , go very heavy 7-10 reps little time between sets , 30 seconds tops, some people are just naturally strong, fast twitch, tendons in the best place for leverage, who knows, some people just have to train smarter to get the gains


Thanks so much! I will try this and see what happens! I sincerely appreciate you taking the time to answer this for me!:respect:

[Siouxcountry]

Thanks for being such a great trainer to my friend Lori, Noel! :waving:

And Sheila you look great as usual! :cool:

[powergirl]

sheila, you look so lean! :) awesome!

[Noel Fuller]

Its going to be a fun year, i would like to thank everybody for all the biz you guys have sent my way, training is blowing up. Its awesome. thanx

[debbiebramwell]

Just wanted to say hi. its nice to see you helping the girls. Zoa and Shelia are 2 of my favorites new pros. They will both kick ass as a pro, dont ya think;)

[Noel Fuller]

Its going to be a good year.

[joyjoy]

I'm so late with this thread but I'm loving it. Noel, how much time in general does it take to build a noticeable amount of muscle. This is my second year of competing and I can honestly say that I did not take advantage of my "off season" at all. I'm trying to decide what shows to do in 2010 but want to make sure that I give myself enough time to make the necessary gains.

Thanks for your help!

[Tonia]

Noel,
I took your advice and did what you suggested on Wednesday when i trained legs and it was AWESOME!!! I was about to puke towards the end, and my legs were screaming! I'm still sore today and it's not the debilitating soreness, either, but a good soreness, where i can feel every muscle was targeted well!!

If I end up with quads this coming April when i compete, i'll be posting the before and after and giving a huge shout out to you! :respect:

[Noel Fuller]

I'm so late with this thread but I'm loving it. Noel, how much time in general does it take to build a noticeable amount of muscle. This is my second year of competing and I can honestly say that I did not take advantage of my "off season" at all. I'm trying to decide what shows to do in 2010 but want to make sure that I give myself enough time to make the necessary gains.

Thanks for your help!

really depends on your training , sleep , food , you can usually notice a slight difference in 8 weeks if your busting ass

[Noel Fuller]

Noel,
I took your advice and did what you suggested on Wednesday when i trained legs and it was AWESOME!!! I was about to puke towards the end, and my legs were screaming! I'm still sore today and it's not the debilitating soreness, either, but a good soreness, where i can feel every muscle was targeted well!!

If I end up with quads this coming April when i compete, i'll be posting the before and after and giving a huge shout out to you! :respect:

you just hit leg puberty, congrats

[dalmatinka]

share the suggestion?

[powergirl]

leg puberty LOL...good job!

[fitchiq]

Hi Noel!!!
I just sent you an email!! Looking for help for my contest prep and current offseason!

I love what I hear, here and would like to see what we may be able to do for me :)

Lets talk turkey!!

[joyjoy]

really depends on your training , sleep , food , you can usually notice a slight difference in 8 weeks if your busting ass

Thanks, Noel.

[Noel Fuller]

Hi Noel!!!
I just sent you an email!! Looking for help for my contest prep and current offseason!

I love what I hear, here and would like to see what we may be able to do for me :)

Lets talk turkey!!

Have you guys seen the quads on this girl? I'm impressed

[Betsy]

you just hit leg puberty, congrats

:rofl:

your sarcasm and humor is refreshing

[Tonia]

you just hit leg puberty, congrats

:rofl: :awesome: :rofl:

[Noel Fuller]

:rofl:

your sarcasm and humor is refreshing

anytime you can fit the word puberty into a sentence its a good day

[dvsness]

anytime you can fit the word puberty into a sentence its a good day

True story. :p

Noel, what's your ideal client? We know you like someone who listens, doesn't cheat, etc like most coaches. And we know you're a straight shooter and don't coddle the people you prep. But otherwise, what do you enjoy more? I know you also prep men - do you prefer prepping women? What about BB vs Figure, etc? Your clients tend to be NPC/IFBB for the most part as well, correct? Do you think you'd be the right fit for someone new to BB, like a crossover? ;)

[Noel Fuller]

True story. :p

Noel, what's your ideal client? We know you like someone who listens, doesn't cheat, etc like most coaches. And we know you're a straight shooter and don't coddle the people you prep. But otherwise, what do you enjoy more? I know you also prep men - do you prefer prepping women? What about BB vs Figure, etc? Your clients tend to be NPC/IFBB for the most part as well, correct? Do you think you'd be the right fit for someone new to BB, like a crossover? ;)

Women argue less, bb is harder , figure is funner, easier, I train beginners ,pro's as long as you dont take yourself to seriously were going to have fun, I truly will bend over backwards for real people, I have them stay at my house the whole thing, this is my life.

[powergirl]

True enough. Noel even let me sleep in his daughter's bedroom (his family is awesome!)...will be doing the same come this Feb too while he busts my ass the last couple weeks pre-show. :)

Oh, and BTW I'm the perfect client. hee hee hee ;)

[apc001]

Hi Noel,

Was wondering what your critique of Tina Zampa would be at the nationals. She placed 6th in the heavys.

Thanks

[powergirl]

noel, guess you're going to be busy this year hey? ;)

[Noel Fuller]

Its going to be fun

[Noel Fuller]

Somebody ask me a question I hate being at the bottom of the list

[2hot4u]

will you be at the arnold?

[Noel Fuller]

I will, you going?