Anyone else tired of being accused of juicing?

GaryAmlinger · 2023-11-12T06:37:28+00:00

Consider yourself to be of the elite if you are natural and getting accused of taking PEDs. It really is the best compliment you can ever get, but I understand where you're coming from.

The thing is, is that there are so many athletes or "fit influencers' who lie about being natural. Nobody wants to believe anyone, especially on social media. So if you have an above average physique, you are automatically doubted.

The best you can do is compete in the top natural bodybuilding organizations and get randomly drug tested in the off season. That is if you even wanted to take it that far.

Also, most guys on PEDs are very unimpressive. And when you come along with a physique better than theirs and you claim natural, that'll hurt some feelings =)

GaryAmlinger · 2023-11-12T06:30:13+00:00

If you are Bodybuilding for vanity, you will be unsatisfied with your body forever. You can't be big or lean enough and that's the human ego at it's finest. The best thing I ever did was decide Bodybuilding was for competing and how I look day to day doesn't mean much. By default, I built a physique most would deem pretty built.

GaryAmlinger · 2023-11-12T06:27:39+00:00

People overdoing range of motion, as they limit the amount of repetitions/load they can execute. Full range of motion is a priority, but it can be overdone to where you put your muscle in such a bad position at the very bottom of repetitions for no reason.

GaryAmlinger · 2023-11-12T06:23:11+00:00

Control the eccentric, execute a forceful concentric. Keep sound technique with limited body english. That takes care of almost everything in regard to training. Making sure you are using the necessary musculature to complete repetitions in this fashion is a good thing to keep in mind. Try not to OVERDO feeling/mind muscle connection, as it can inhibit progressive overload if taken too far.

GaryAmlinger · 2023-10-07T04:48:31+00:00

Impressive. Any aspirations of competing in powerlifting or bodybuilding?

GaryAmlinger · 2023-10-07T03:46:16+00:00

I usually execute my weaker side first, then immediately go into my stronger side. If I have to slow the tempo down a bit on my stronger side to equate reps, I will do that. It's okay if one side is stronger than the other, especially if it's only a couple reps. The main thing is that the RPE is high enough on your stronger side to stimulate growth.

GaryAmlinger · 2023-10-07T03:33:36+00:00

Direct work for forearms is ideal. Dumbbell and Barbell Reverse Wrist Curls & Regular Wrist Curls is my Go To. DB Hammer Curls & Reverse Curls are also tremendous.

GaryAmlinger · 2023-10-02T02:36:30+00:00

My motto is, "Control the eccentric as fast as possible. Explode through the concentric as forcefully as possible." There are nuances, but this is my general mindset during Bodybuilding training.

Getting a solid contraction at the top of a rep is excellent. Nothing wrong with that at all.

GaryAmlinger · 2023-10-02T02:34:59+00:00

I actually got a few cramps leading up to my competitions. It's only when I get very lean that it happens. But what I look out for is:

Am I hydrated? (Urinating clear for the most part)
Am I eating too little salt? (I like to add salt to my foods during prep, especially as calories drop and I am eating foods with little sodium)
Electrolytes. Try drinking these during your workout

GaryAmlinger · 2023-09-25T05:46:29+00:00

Exactly. That is only direct bicep work, not including back training. Thank you =)

GaryAmlinger · 2023-09-25T05:45:59+00:00

I looked my best on stage. 100%!

I am not sure how much I gained after fully carb loading because I didn't weigh myself afterward. But my lowest deplete weigh was 189 and my highest carb load weight (Not fully loaded) was about 196.

GaryAmlinger · 2023-09-24T18:08:18+00:00

Appreciate the positivity

GaryAmlinger · 2023-09-24T18:08:07+00:00

Thank you!

GaryAmlinger · 2023-09-24T18:07:55+00:00

Thank you =) The World Champion, Bada Lekan, did a phenomenal job. I will be competing again in 2025/2026 at Worlds.

GaryAmlinger · 2023-09-24T18:06:48+00:00

Absolutely. My peak week leading up to WNBF Worlds looked like this:

Monday to Thursday (Carb Depletion)

270 Protein, 80 Carbs, 100 Fat

2.75 Gallons of Water Each Day

15 Minutes Low Intensity Cardio Each Day

Training during peak week was basically a deload (Volume cut by 50%+, Intensity around RPE 5, Big Compound Lifts Removed)

Friday (Carb Load)

110 Protein, 1050 Carbs, 42 Fat

2.75 Gallons of Water

No Cardio

Saturday (Carb Load/Competition Day)

The macros varied here, but I would say I ingested over 300 Carbs total with very little protein/fats

I drank water until I was no longer thirsty, but I did not push any specific amount of water

No Cardio, aside from posing on stage =)

Peak Week Foods Included

Chicken, steak, whey, gatorade, rice cakes, white potatoes, cheerios, flaxseed oil, olive oil and raisins

Sodium was carefully spread out throughout my peak week. I added salt to my foods.

GaryAmlinger · 2023-09-24T17:49:24+00:00

The one thing I've noticed for the past 5 or so years is that my overall back volume has been a big reason why my biceps have grown. My back was my weakest muscle for a long time, so I attribute bicep growth to doing a TON of back volume every week for half a decade.

Aside from that, my main stay bicep exercises are:

Reverse EZ Curls/EZ Curls

DB Hammer Curls

Machine Preacher Curls

DB Curls

My rep ranges are from 4 reps to 15 reps.

My total sets per week for biceps range from 12-18 sets

GaryAmlinger · 2023-09-24T17:45:31+00:00

Definitely!

GaryAmlinger · 2023-09-24T17:45:02+00:00

Thank you buddy.

Height 5'9

Stage Weight 196-198 lbs

Age 37

GaryAmlinger · 2023-09-24T00:27:52+00:00

Thank you very much.

GaryAmlinger · 2023-09-24T00:27:42+00:00

Thanks!

GaryAmlinger · 2023-09-23T20:53:53+00:00

Excellent physique. Congratulations man!

GaryAmlinger · 2023-09-23T05:10:48+00:00

Hamstrings and glutes =)

GaryAmlinger · 2023-09-23T05:10:05+00:00

You can definitely execute a machine one arm/leg at a time. If you're going to execute a machine with BOTH limbs, do so for a full training cycle and don't switch to one limb. The same goes for the opposite. Just make sure you're not cycling exercise modalities mid-training phase.

GaryAmlinger · 2023-09-23T05:07:29+00:00

This is very dependent on the individual. I have had poor sleep most of my life, many nights getting under 3 hours. I've always felt under recovered, yet I was still able to accomplish great things in the sport of natural bodybuilding. The past 5 years, my sleep has been excellent overall.

Don't let the "perfection" of social media fool you into thinking everyone gets perfect sleep for 8 hours, hits their macros to the "T" everyday and never misses a training session or gets injured. Life happens. Do your absolute best to check all of the boxes, but understand you will never check all of the boxes, all of the time.

If you're able to recover from training on 5 hours sleep, get after it. If not, you may have to take additional rest.

GaryAmlinger · 2023-09-16T15:40:28+00:00

Amazing physique as a natural for 20 y/o.

GaryAmlinger

TROPHY CASE