11.19.11

Natural BBing Season Wrap-up

For the first time in 6 years I did not participate in the WNBF Worlds in NYC in November. With the birth of my daughter in July and a clear need for more muscle in order to improve, I shelved any notion of competition in 2011. However, I still followed the results of both the WNBF Worlds and the IFPA Yorton Cup, the 2 best shows in natural bodybuilding. On October 29, my friend Valentine Ezugha beat out 10 other pro bodybuilders to take home the LW class title at the Yorton Cup. Valentine's victory at the biggest IFPA show came at the tender age of 25. Valentine has now won a World title at an age when I had just started hearing about natural bodybuilding. What a future for this guy! Valentine pushed the overall winner Cleveland Thomas very hard, losing primarily due to quad and hamstring thickness. At his young age, with plenty of time to grow and arguably some of the best symmetry in the sport, look for even bigger things down the road. The top 2 IFPA bodybuilders, Philip Ricardo and Doug Miller, sat out this year's competition. Valentine will need a bit more size to hang with those guys, but with his work ethic and discipine I know he will be among the IFPA elite for a long time.

The Overall at the Yorton: From Left: Valentine Ezugha (LW), Cleveland Thomas (MW and Overall), Henry Graham (HW)

The WNBF Worlds were held on November 12, with my friends Vaughan Twigger and Kurt Weidner competing in their 3rd pro show of 2011. The LW class featured 10 pro competitors, although I was disappointed to see that none of last year's top 5 returned. The class win went to Leonardo Casagrande out of Italy, who I have never seen in person. Pictures from the show made it look like a clear win for Leonardo, with outstanding quad sweep and decent condition. The MWs and HWs looked much more competitive, with Shevon Cunningham beating out Greg Rando (2nd), 2008 Overall champ Brandon Greenwood (3rd), and Vaughan Twigger (4th) for the class win. I have always been impressed with the amount of muscle that Shevon carries, and the pictures made it look like his condition was very solid. Congrats to Shevon for avenging a questionable 3rd place finish back in 2009. The HWs presented perhaps the biggest surprise of any class, with the newcomer Rich Gozdecki from England outsizing Martin Daniels for an incredibly close 1-point decision. Rich weighed in at close to 230 lbs, something I frankly thought was impossible for a natural bodybuilder, and outconditioned Martin from the back, although he did look somewhat smooth from the front. Kurt Weidner took 3rd with easily the best condition in the show - while he matched the top 2 in terms of pure muscularity, their genetically superior structures gave them the advantage. The overall went to Gozdecki, although it sounded like the decision was quite close between him and Cunningham.

The HW Class at Worlds: Rodney Helaire (4th), Kurt Weidner (3rd), Rich Gozdecki (1st and overall), Martin Daniels (2nd), Richard Peacock (5th)

On a personal note, my training is going very well and I am confident that I am making improvements in my physique. I have been training with a student here at OSU, Victor Galvan, for the past several months. Victor has a powerlifting background (in fact he just pulled an impressive 565-lb deadlift at the OSU Powerlifting meet a few weeks ago) and is willing to push himself extremely hard. He is also very knowledgeable about hypertrophy-specific training and is always seeking to learn more. Thanks Victor for being an awesome workout partner!

Also, Kurt interviewed me for his website, and did a great job throwing in some pictures along with the interview. You can check it out here if you are interested: http://teamanimal.net/2011/11/18/feature-interview-of-the-week-brian-whitacre/

9.30.11

Congrats to Kurt Weidner & Vaughan Twigger!

Congratulations to my friends Kurt Weidner and Vaughan Twigger on their class wins at the WNBF Universe in NYC on Sept. 17. The overall between these training partners must have been an incredible feeling. Kurt took home a 1-point victory, but both he and Vaughan looked fantastic (in fact Vaughan defeated 2007 WNBF World Overall champ Jim Cordova in the LW class to get to the overall). I competed against Vaughan back in 2005 as an amateur...boy has he grown since then! The sky is the limit for this guy. Kurt and Vaughan began training together soon after I left Blacksburg in 2006, and are close friends who push each other every day. Great stuff guys!

Also, Kurt now has 2 WNBF Overall titles to his name, a feat accomplished by only a handful of pros. Very impressive! Check out www.teamanimal.net for more contest pics and tons of good info from Kurt.

Congrats to Valentine Ezugha as well!

My friend (and former OSU student) Valentine Ezugha participated in the IFPA Pro International show in Kansas City on Sept. 17, and took home a class win. He lost a 1-point decision to 3x WNBF World HW Champ Ben Tennessen in the overall, which speaks to Valentine's potential. Personally I would have gone with Valentine in the overall, he was much more conditioned than Ben from the back and his tiny waist gives him an added edge structurally. Ben is exceptionally complete and has not lost since transferring over to the IFPA...this should make for an interesting Yorton Cup!

7.30.11

Video Series Featuring Kurt Weidner

There is no one in the bodybuilding world I have more respect for than Kurt Weidner. I trained with Kurt for over 2 years when I was just beginning to bodybuild, and quickly learned what it took to be successful - both in the gym and out of it. Kurt has just been featured in an awesome new video series sponsored by Muscle & Strength and Scivation. The videos provide an incredible amount of detail into Kurt's mindset and approach to bodybuilding, including his diet plan approach, videos of him actually constructing various bodybuilding-friendly meals, information about his 4-day training split (videos and also insight into how he trains different body parts), cardio, and supplements.

You can find the full 17-video series here - it's an amazing amount of information, all free. I would encourage all natural bodybuilders to check it out. Below is the initial vid in the series discussing what it's all about.

7.19.11

A New Addition!

Today my wife and I welcomed our first child into the world. Becoming a dad is without a doubt the greatest feeling in the world, far exceeding anything I have accomplished in either bodybuilding or academia. During the week that she was born, I missed two workouts for the first time in over 10 years, and I couldn't have cared less. I can't wait to spend more time with my little girl!

Welcome to the world Sidney Ryan Whitacre!

7.3.11

More Techniques for Growth

I have used a much wider variety of training splits and techniques this year than I have in the past. After another month-long trial of German Volume Training (see below), I put some thought into setting up a split where I could focus explicitly on bringing up some of my weak points. I came up with a routine that looks like this:

• Monday: Upper body (bicep focus)
• Tuesday: Lower body (quad focus)
• Wednesday: OFF
• Thursday: Upper body (bicep focus)
• Friday: OFF
• Saturday: Lower body (quad focus)
• Sunday: OFF

The key here is that the two focal points of this routine (biceps and quads) are hit with both intensity and volume over the duration of the split (I plan on using this for about 5 weeks). All other body parts are essentially being trained only for maintenance. The focus body parts are trained using a 5 x 5 technique with relatively heavy weight, followed by 3 sets of a different exercise with higher volume. Finally, all other upper (or lower) body parts are trained for 2-3 sets each with only moderate volume. So for example, my workouts for this past week went like this:

• Monday:

  • Standing bicep barbell curl (5 sets of 5 reps)
  • Alternating dumbbell curls (3 sets of 10 - 12 reps)
  • Tricep extension (2 sets of 10 reps)
  • Lateral raises (2 sets of 10 reps)
  • Incline chest press (2 sets of 10 reps)
  • Lat pulldowns (2 sets of 10 reps)
• Tuesday:

  • Front squats (5 sets of 5 reps)
  • Leg press (3 sets of 10-12 reps)
  • Hamstring curls (4 sets of 10 reps)
  • Calf raises (4 sets of 10 reps)
• Thursday:
  • Alternating dumbell curls (5 sets of 5 reps)
  • Preacher curls (3 sets of 10-12 reps)
  • Tricep extension (2 sets of 10 reps)
  • Lateral raises (2 sets of 10 reps)
  • Incline chest press (2 sets of 10 reps)
  • Lat pulldowns (2 sets of 10 reps)
• Saturday

  • Squats (5 sets of 5 reps)
  • Front squats (3 sets of 10 reps)
  • Hamstring curls (4 sets of 10 reps)
  • Calf raises (4 sets of 10 reps)

The hardest part for me is not training to all-out failure on the non-focal point muscles (triceps, chest, back, hams). It's going to be tough not doing deadlifts for more than a month! But so far, after a week of this, I think my quads and biceps are responding well to the extra work they're being given. I'll probably use this on some other body parts that I want to focus on in the coming months, but I think it's best used interspersed with more traditional training splits.

Back in the real world, I successfully made it through the review process and am now a tenured associate professor at Oklahoma State. I set this as a goal for myself even before starting the job back in 2006. Here is an updated vitae if you are interested, which includes links to most of the journal articles that I have published. I'm proud of accomplishing such a long-term goal - hopefully I can accomplish a few more as my career progresses. And who knows, maybe I'll even be a decent bodybuilder at some point in my bodybuilding career!

4.19.11

Off-season Deadlifts

Below is a video of some sumo deadlifts from this past weekend. This was a PR for me, as I hit 495 x 12 reps. It's still nowhere close to my friends Doug (405 x 30) and Kurt (545 x 14), but it's pretty good for me. My off-season is going very well so far - my strength is as good as it's ever been and I feel like I'm making some solid muscle gains. My weight is hovering in the low to mid-190s (eating lots of food is fun!). I enjoyed the GVT split, but am now back on my traditional 2-week split and am considering implementing a Sheiko powerlifting split in the near future.

3.16.11

Posterized in latest issue of Natural Bodybuilding and Fitness

The May 2011 issue of Natural Bodybuilding and Fitness included a pullout poster of me (and probably a more enticing pic of World Figure Overall Champ Amy Llinas Lynch on the back):

Also included in this issue was an article I wrote regarding confidence vs. cockiness in bodybuilding.

Think Highly of Yourself? Think Again - by Brian Whitacre

I have never understood some people’s need to boast.  Whether it’s professionally, in the gym, or in a social environment, someone bragging about their accomplishments – or worse yet, something they haven’t done yet but feel sure they WILL accomplish – is an immediate turnoff.  It remains unclear to me what these people hope to achieve by speaking highly of themselves.  Do they hope to positively influence others’ opinions of them?  Do they hope to be seen as someone to look up to?  Do they hope to intimidate other people?  Does it make them feel better about themselves to know that others are aware of the things they have done?  Regardless of the reason, speaking highly of yourself does little more than make you come across as arrogant, self-important, and egotistical.   

In the world of competitive bodybuilding, this trait is not only irritating but it can be detrimental to your overall growth in the sport.  Many competitors new to bodybuilding become fixated on any outstanding body parts or poses they might have.  “Man, my quads are gigantic.”  “No one can touch my front double biceps!”  That may well be true, but focusing on your strengths only gets you so far in this sport.  Once you get to a higher level, winners are determined by a lack of weaknesses, not by a particularly outstanding component.  Consider each of the past 5 WNBF Worlds Overall winners:  Harris, Cordova, Greenwood, McGill, and Daniels.  Sure, they have some good individual bodyparts, but their lack of weaknesses is amazing.  THAT is what sets these guys apart from the rest of the pack.  If you spend most of your posing practice admiring your best poses and not working quite as hard on your sub-par ones, you’re going to fall short of the upper echelons of the WNBF.  So the next time you think a certain body part looks great, remind yourself that someone else out there is focusing on their weaknesses instead - and they may very well beat you because of it.  

I will agree that there is a place for confidence, but not cockiness, in bodybuilding.  If you have no confidence in yourself, the odds are dramatically against you – regardless of whether you’re standing in front of a new personal record in the deadlift or if you are standing onstage amidst 12 other competitors.  What is the difference between confidence and cockiness in these instances?  One simple answer is verbalization.  Confident people think about what they will accomplish, while cocky people feel the need to speak it out loud.  If you are confident you will get that deadlift, tell yourself that in your head, crush the lift, and give yourself a congratulatory head nod when done.  If you are cocky, you will yell “light weight!” at the top of your lungs, complete the lift while screaming, and then go tell anyone who may have managed to miss it.  Similarly, it is relatively easy to pick out the confident competitor on stage – they stand tall with a smile and exude a belief in themselves.  While it is rare to get a competitor so cocky that they actually talk while onstage (although I have seen it happen), in today’s era the verbalization of an egotistical competitor usually comes through commentary on Internet forums.  Comments like “This show is mine!” or “No one will touch my conditioning” or “I’m bringing that overall title home” are little more than tough talk that frankly will make you look silly if the result doesn’t come out quite as you thought. 

In general the Internet is a great source of information for both neophyte and experienced bodybuilders, and “contest prep” threads can be very useful.  Unfortunately a lot of people seem to want to use these forums as a source of ego-building instead of a way to obtain any useful feedback.  As nice as they are to hear, any bodybuilder who truthfully wants to improve has little use for any positive comments on their physique.  The most beneficial comments are the constructive ones that suggest what body parts need to be brought up, discuss innovative training techniques that might provide a needed improvement, or propose posing tweaks that could better suit your physique.  Personally I prefer to use a trusted group of friends to critique my progress pictures, simply because I know they won’t waste my time with complimentary fluff.   

2.08.11

German Volume Training

After keeping the same 2-week workout split for over a year (see bottom of this blog), I have decided to implement a new lifting routine. In keeping with my New Year's resolution to spend less time in the gym, I have started my own 4-day per week version of German Volume Training (GVT). GVT is elegantly and brutally simple. It consists of 10 sets of 10 repititions per bodypart, typically split into 3 separate days - push (chest / triceps), pull (back, biceps) and legs. The key components, which a lot of people overlook, are 4 second negatives on each rep and 90 seconds of rest between sets. I will be doing a 4-day split as follows:

• Monday: Chest / Triceps
• Tuesday: Back / Biceps
• Wednesday: OFF
• Thursday: Shoulders / Calves
• Friday: OFF
• Saturday: Legs
• Sunday: OFF

This will allow me to get some direct training in on my weak points while still sticking to the basis of GVT. I can't wait to get under some deadlifts and front squats with this split and feel the pain!

2.02.11

Interview on Natural Bodybuilding Radio

Hosts John Hansen and Mike Neumann had me back on their show to discuss my perspective on the WNBF World Championships in November. We also talk diet strategy and my plans for the future. You can check out the interview here.

2.01.11

Nancy Andrews Pro Series Camp

On January 29-30 I participated in the annual Pro Series Camp held by 4-time WNBF World Champion Nancy Andrews in Massachusetts. This was an absolute blast, as Nancy packed an incredible amount of information into the 2-day event. The staff included a slew of WNBF pros and judges, including World Figure Champ Amy Llinas, Dr. Joe Klemczewski, and Dwayne Broadway. There were lectures on contest dieting, training strategies, what judges look for during a competiton, and Dr. Joe's famous info on "Perfect Peaking." I gave two lectures - one on being productive in the real world while contest dieting, and another showing progress pictures from my latest 26-week prep. I also managed to hit 515 x 5 in sumo deadlifts. The participants were great and eager to learn! For more information, check out Nancy's Website. Nancy is one of the nicest people I've ever met and is extremely passionate about natural bodybuilding. I hope she'll have me back in the future.

1.02.11

OSU Weightlifting Club T-shirts, & Check Your Ego (and Tank Top) at the Door

I was honored that the Weightlifting Club at OSU (which I serve as faculty advisor for) chose to put a quote from me on their t-shirts this year. I'm proud to have introduced a number of OSU students to the world of natural bodybuilding, and I really enjoy interacting with the guys and gals in the club - seeing people push themselves to a level they never thought possible is always inspiring.

On that same theme, my article below is featured in the February 2011 edition of Natural Bodybuilding and Fitness.

There are a couple of things that irk me about the way bodybuilders are perceived.  One is that we are “meatheads,” meaning that the only thing running through our brains are thoughts of training, cardio, and diet.  Fortunately, all natural bodybuilders have real world jobs; it would seriously concern me if I ran across any natural bodybuilder who actually thought his “profession” was bodybuilding.  My own interaction with numerous elite natural bodybuilders suggests that this cliché is simply not true – most have a variety of outside interests, including business, academics, or even community activism. 

The second thing that bothers me is that bodybuilders are generally perceived as egotistical.  To some extent this is understandable – our primary measure of “success” is a ranked placement in comparison to other competitors.  However, most people we see on a daily basis DON’T see us onstage.  Where do they get this idea that we are egotistical?  From actions in everyday life – notably, in the gym. 

How many times have you seen the following in your gym: 

Every single one of these actions gives off a vibe of egotism.  And my frank opinion is that none of them deserves a place in the world of competitive bodybuilding.  Why do people act like that?  In short, to get attention.  People generally want to be complimented on how strong they are, how great they look, or how lean they are.  As a competitive bodybuilder, condition and muscularity are essential to doing well – but do you really need the approval of everyday gym-goers to improve them?  Similarly, posing practice is mandatory – but not in front of everyone else.  Work on your posing in a secluded room at the gym, or at your own home, or with a trusted fellow bodybuilder.  Hitting a most-muscular shot in front of the dumbbell rack while wearing your string tank top mostly makes people roll their eyes and think, “another vain bodybuilder.” 

Some people will say, “But I need to see the muscle working to make sure I’m hitting it properly.”  Really?  You can’t tell your form is good if a ½ mm thick shirt is covering you?  Then you need a trainer, not a tank top.  You also hear, “I get too hot if I wear sleeves.”  I don’t buy that one either.  A couple of inches of cloth on your arms aren’t going to make anyone overheat.  Getting a compliment from someone in the gym might be nice to hear, but the unspoken thoughts of most people in attendance probably feeds into the general consensus that “bodybuilding = egotistical.”  Don’t play into that. 

We’ve all also seen the guy who feels compelled to make sure that everyone knows he is a competitive bodybuilder.  This guy will loudly discuss his contest plans for the year, which shows he has won, and if he has won his pro card, you will certainly be reminded of that at every opportune moment.  Don’t get me wrong - I wear WNBF t-shirts from some of my old contests - but I only discuss bodybuilding when someone else brings it up.  Constantly yammering about contest condition and the importance of quarter turns don’t exactly dispel the “meathead” myth.   

11.27.10

2010 WNBF Worlds Write-up

My write-up on the 2010 WNBF Worlds is now posted in the gallery.

11.21.10

Falling Short Again

On November 13, 2010 I competed in the WNBF World Championships in New York for the 5th consecutive year. After winning the lightweight class, I faced off against the middleweight and heavyweight winners for the Overall World title, but fell short as the heavyweight winner Martin Daniels took home the trophy. I was happy with the improvements I made over the past year, as my 6 month off-season and 6-month diet phase resulted in what I believe was my best physique to date. I defeated several very good bodybuilders in the LW class in relatively convincing fashion, with nearly unanimous scores from the judges. In the overall comparisons, however, I could only garner 2 votes to Martin's 4 (with the MW winner Miles Stovall also taking 1 vote).

This makes the 3rd time in the last 4 years that I have won the LW World title. A friend pointed out to me that I have also earned the following honors:

• Most LW class wins of any WNBF male pro in history at the World Championships
• Only WNBF male pro in history to have placed top 2 in his class for 5 consecutive World Championships
• Tied with Ben Tennessen (HW) for most class wins by a WNBF male pro at the World Championships
  • Unfortunately, Ben and I also share the distinction of having no overall wins despite competing for the title 3 times
• Over $10,000 earned as a "professional bodybuilder"

While I am proud of these accomplishments, I have no misconceptions that I am a "3-time World Champion" or "the 2nd best natural bodybuilder in the world," or even one of the best bodybuilders in the WNBF. I have never won a World overall title, there were at least four elite MW bodybuilders missing from this year's contest, and the WNBF has many fantastic competitors that I have never faced. When I assess my own physique I mostly see weak points that need to be addressed. I have already put together an off-season plan for improving, and am happily shifting into off-season mode with more food and some interesting ideas on ways to grow.

Below are a couple of videos related to the show: one is me practicing my posing one week away from the contest, and the other is my routine from the night show. I hope to get a write-up and some pictures of the contest up soon, although work is very busy right now. Thanks to everyone who supported me during contest prep!

1-week out posing for WNBF Worlds 2010

2010 WNBF Worlds Routine  

9.30.10

High-Rep Deadlifts - Courtesy of Weidner and Miller

The videos below feature 2 of my friends and frankly 2 people I look up to in the world of natural bodybuilding. The first is my old training partner from Blacksburg, Kurt Weidner, pulling 405 lbs for 28 reps just a few days ago. Kurt is the most intense person I have ever trained with and is without question the most conditioned heavyweight in the WNBF.

Next up is Doug Miller, 2009 IFPA Yorton Cup Champion. I have trained with Doug several times and I always seek him out for a vomit-inducing workout when I am back in the Northern VA area. Here is Doug pulling 405 lbs for 27 reps. Check out some of the other YouTube videos this guy has as well - some amazing stuff. Not only does Doug hold an incredible amount of muscle on his frame, but he gets as lean as anyone and lives the bodybuilding lifestyle EVERY DAY.

Another impressive thing about these videos? No tank tops, no parading around making sure everyone sees them before and after the set - just heavy, intense lifting that causes growth. These guys are doing things that 99% of juiced bodybuilders can't come close to doing, but they have no need to strut around acting like stereotypical bodybuilders. Also...they both hold economics degrees. Keep ripping it up fellas!

9.26.10

The Drive for Tenure

This has been a very important year for me professionally. Since joining the Oklahoma State Faculty in 2006, I have had my eye on the tenure decision, which typically takes place after the first 6-7 years of employment. "Tenure" essentially means continual employment and is basically a vote of confidence by the University that they feel you are a wise investment and will represent them positively for the next 30+ years. In academia, the tenure decision looms over most new Ph.D. hires and pushes them towards excellence in research, teaching and outreach. Although data on tenure outcomes are rare, a recent paper suggests that recent success rates for a cohort of Division I schools tend to hover around 40-60%.

The video below is fairly representative of my work and what is expected of an academic. It is from a presentation I gave in 2008 to the Arkansas Broadband Advisory Council regarding a study I performed about the diffusion of broadband access. Being seen as an expert in a particular area is an integral part of receiving tenure.

I am very proud of my career as an academic - much more so, in fact, than anything I have accomplished in bodybuilding. I will be going up for tenure at the end of this year (2 years earlier than is typical) and will continue working feverishly to improve my academic record until then (and after, of course). Data on early promotion and tenure are even more scarce, but Table 3 of this paper indicates that this occurs in less than 10% of cases. In my opinion there is no better job than that of a professor - I go to work everyday thinking of what interesting thing I want to work on that day.

Prof Brian Whitacre from DIS Arkansas on Vimeo.

5.23.10

Below is an article I wrote for Natural Bodybuilding and Fitness that is included in the August 2010 magazine.

The Greatest Motivator

Being a competitive bodybuilder requires that you maintain a significant amount of motivation.  Dieting strictly for 20+ weeks, getting up before the crack of dawn to do cardio, dedicating several hours each weekend to food preparation, and training with all-out intensity on a rationed diet is simply not going to happen if your mind isn't dead set on accomplishing your ultimate goal. 

There are plenty of ways to motivate yourself on a daily basis – some people like to listen to hard rock music or rap while they train, some like to post pictures of physiques that impress them in their gym lockers, others like to track every workout and seek to break records.  But for the experienced competitor, there is one motivator out there that trumps all others.  Rarely spoken about, this motivator has at its base a simple human instinct and can potentially push you further than you ever thought possible.  What is it?  One word:  FAILURE. 

As humans we seek to succeed in all facets of life, and bodybuilding is no exception.  When we do not, two options present themselves.  The first is to wallow in the failure, question your ability or desire, and allow it to negatively impact your future endeavors.  The other option, and much more positive in the long run, is to use that failure to motivate future success. 

The bodybuilding trophies and medals I've collected over the years sit in a lonely corner of my garage.  I rarely glance at them.  When I do, I never look at the ones that say "1st" or "Overall."  The only ones I ever take the time to peruse are the ones with a placing lower than 1.  Why?  Because they remind me, that on that particular day, I wasn't good enough.  Someone else out there was better than me.  I think about all of the effort I put forth into that contest, and how it just didn't cut it.  What changes can I make this year that will alter that?  What do I need to improve so that next year won't result in this same outcome?  What training or diet techniques did I try last year, and how can I alter them to get better results this time? 

Some may argue that focusing on your failures is not a mentally healthy thing to do.  For some people, this may be true.  If reminding yourself of the times you have failed leads you into a negative mindset, drains your energy, or makes you question why you are even bothering to trying again, then this type of mental exercise is probably not constructive for you.  If, on the other hand, reminiscing on your failure motivates you, induces feelings of pain that you seek to vanquish, and inspires you to push on to the next level, then playing this mind game is right up your alley. 

Think about the people who were better than you as you wake up to do cardio.  During yet another meal of tuna and broccoli, recall the way it felt when it was your name that was called out too soon.  Visualize a competitor's arms, legs, or back while you train; and ask yourself if you are training hard enough to make up the difference that held you back the last time you competed.  Sure, your competition has great genetics.  Sure, maybe their job or lifestyle allows them to dedicate more time to this hobby of ours.  But feeling sorry for yourself about how easy others have it is a poor excuse for a motivator.  Focusing on your own shortcomings and your desire to succeed is much more proactive. 

I like to apply this type of motivation in other aspects of my life.  Being employed in academia, my job is to teach college courses and publish research in my area of focus.  When I get negative feedback about a class lecture or exercise, I keep it.  When I get a rejection letter from a journal, I keep it.  Looking over these failures at regular intervals keeps me motivated to do a better job in the future and to not let the same mistakes happen again. 

Sometimes I even use my professional work to motivate my bodybuilding training.  After I completed my Ph.D., I had the opportunity to interview for jobs at several very good schools in my field.  I knew the likelihood of getting job offers at all of them was slim, so after each interview I picked up a t-shirt at the campus bookstore for that particular school.  Sure enough, several of them called to say they were offering the job to another applicant.  I wear those t-shirts to train.  Every time I put it on, it says to me, "You weren't good enough."  Similarly, I like to wear t-shirts from contests I have competed in.  I haven't won a WNBF contest since 2006, so I have plenty to choose from that remind me about the other bodybuilders out there who were better than me.  Wearing these reminders of my failures is a surefire way to put me in a mindset to really attack the weights.   

No one enjoys failure.  But it happens to everyone.  The truth is that I have yet to taste what I consider to be "success" in the WNBF.  I have tried my hand at the WNBF  Worlds for 4 consecutive years, but no WNBF Worlds trophy sits in my garage.  Three different overall WNBF World champions have attempted to defend their title during that time – and none has accomplished their goal.  Even the best of the best fail.  The true measure of a competitor, and of a person in general, is how they respond in the face of adversity.  Will you hang your head and trudge off into the future with a defeated mindset?  Or will you grab hold of your failure, and channel it to inspire your efforts next year? 

5.17.10

Interview on Natural Bodybuilding Radio

This week I was interviewed by hosts John Hansen and Mike Neumann on the Internet radio show "Natural Bodybuilding Radio." This show has featured some of the best natural bodybuilders in the world, including Philip Ricardo, Jim Cordova, Dave Goodin, and Doug Miller. During the interview, we talk about how I got started with bodybuilding, how I was able to add mass to my ectomorphic frame, and my experiences with the WNBF. Check out the interview here!

3.30.10

Spring Break Training Back in VA

During our Spring Break this year, my wife and I traveled back to Virginia (with dogs in tow) to catch up with some family and friends. One of the highlights was getting to train with my friends Kurt Weidner and Vaughan Twigger, who lift at The Weight Club in Blacksburg, which is still the best gym I have ever lifted in.

Training with these two was intense and deeply humbling. Both Kurt and Vaughan are bigger and leaner than I am, and their strength blows mine away on pretty much every lift. I've said it before and I'll say it again...I've had the opportunity to train with some of the best natural BBers in the U.S., but Kurt's intensity is simply on another level. I enjoy being around these guys as they both love to train and are elite bodybuilders, but are as down to earth as you can get. No tank tops for this crew either - just iron and sweat.

I'm proud to say I did not vomit on either our leg day or our chest / back day, although I came close. Thanks gang for a couple of awesome workouts!

3.3.10

Some Photos Before 2009 Worlds

I was fortunate enough to have the opportunity to do a photo shoot with my friend Kurt Weidner the day before 2009 Worlds. Reg Bradford, a very well-known physique photographer, got some excellent shots of the two of us. Thanks Reg for the great photos! You can see a few of the shots on the gallery page.

2.5.10

Weight Update & The Beauty of Hamstring Training

I recently broke the 190-lb barrier and am relatively happy with how I look at that weight. The general public would still consider me to have a "6-pack" although most bodybuilders would recognize that I am over 20 lbs from contest shape.

Below is an article I wrote for Natural Bodybuilding and Fitness that is included in the Feb 2010 magazine.

Training Hamstrings: Only for the Truly Dedicated

When I attend a bodybuilding competition, whether it's a small local show or WNBF Worlds, the first thing I look for to see whether or not a competitor has a serious chance of winning is their hamstrings.  Not their arms, not their overall symmetry.  Hamstrings.  Why?  Because looking at this single bodypart can tell you oh-so-much about the competitor in question. 

First, hamstrings are one of the last bodyparts to "come in" on most experienced competitors, meaning that getting rid of the last remnants of fat that cover them happens much later than, say, the fat covering your chest or abs.  For me personally, my hamstrings don't show up until I have dieted for over 20 weeks.  So, when I see someone with detailed hamstrings, I know they paid the price for them in terms of dedicated diet and cardio.  This speaks volumes to me about the work ethic of that competitor and the effort they put into their contest prep.  

Second, let's face it - hamstrings are just about the last bodypart most regular gym-goers look at or train.  Adding mass to your hamstrings is just not something the typical non-bodybuilder is overly concerned with.  Why do heavy stiff-legged deadlifts when you can do another set of bicep curls and stare at your blood-engorged arms in the mirror?  When someone shows up with thick, hanging hamstrings, I know that person was putting forth the effort to display a complete physique.  

Below is my hamstring routine and a couple of tricks I have learned about training them.  While I would never say that my hamstrings are "good," they have improved dramatically since I first got serious about bodybuilding.  I hope that when others assess my physique, my hamstrings are an indicator of how seriously I take this lifestyle and how hard I am working to bring a comprehensive package to the stage. 

Brian Whitacre's Hamstring Routine
2 leg days over a 2-week period

Day 1:  Quad focus, hamstrings secondary

Day 2:  Hamstring focus, quads secondary

Brian's hamstring training tips:

• Heavy stiff-legged deadlifts build mass.  You can do as many sets of lying curls as you want, but similar to how heavy squats build your quads, moving heavy weight with good form on stiff-legged deads is the best thing you can do to add some serious mass to your hamstrings.  I am never going to be one of the strongest guys in the WNBF, but even I typically work up to 400+ lbs for 4-10 reps in the off-season.  Get your form down, focus on the task at hand, and get that weight moving. 
• Flex for success.  Let's get something straight – I hate it when people pose in the gym.  Nothing says "egotism" like someone hitting a front-double bicep in front of the entire gym crowd.  Personally I only pose when I have a room to myself or am at home.  But for hamstrings, you can flex in between sets without calling any attention to yourself.  After your set of stiff-legged deads or leg curls, put your lower body in a rear-relaxed position just as you would on stage, and flex those hams and glutes as hard as you can for 30 seconds.  After your next set, flex your hams as you would in a rear lat or rear double bicep (no need to pose the upper body).  Flexing in between sets helps to bring in additional detail to your hams and ensures that you will be confident when posing onstage. 



1.10.10

Off-season Eating!

Things are moving along well for me so far this off-season. I just returned from a week of vacation near Cancun, Mexico - eating from a buffet was a welcome break from yet another week of food prep. It was my first real vacation since I started my job at OSU and my wife and I really enjoyed our time there. My strength is slowly returning and I am looking forward to a productive semester at work. My current off-season diet looks like this:

1. 6:00 am: 1 cup oats, whey protein, skim milk (40 / 80 / 10)
2. 9:30 am: Egg white / whey protein / oat muffin (35 / 20 / 5)
3. 12:00 pm: 6 oz chicken, veggies & almonds (40 / 5 / 15)
4. 2:00 pm: Scivation Solution 5 (30 / 12 / 12)
5. 4:00 pm: 5 oz ground beef & 1 cup rice (35 / 45 / 8)
6. 7:00 pm: PWO shake (40 / 70 / 3)
7. 8:00 pm: Various dinners (35 / 30 / 15)
8. 10:00 pm: Whey & PB (30 / 5 / 16)

Targeted Daily Macros: 285g Protein, 270g Carbs, 90g Fat = 3030 calories

My current weight is around 185 lbs, and I should be able to use this diet to get to 190 or 195. One change I am making this year is to incorporate cardio 3x per week. I am doing low-intensity morning cardio for about 25 minutes.

12.20.09

2010 will mark my 5th year competing as a professional natural bodybuilder. Over the past several years, I have not been very good about updating this site on a regular basis. In 2010, however, I am going to make a conscious effort to provide an ongoing overview of how my training is progressing. I'm hopeful that I will be able to make at least monthly updates. I truly appreciate those of you who take the time to email and let me know what you like or don't like about the site - please keep the feedback coming.

Offseason training

I am currently using a 2-week split in an attempt to bring up the many weak points in my physique, with a focus on increasing overall thickness and improving strength levels in several core lifts. My split looks like this:

Week 1

• Monday: Arms / Calves
• Tuesday: Shoulders / Traps
• Wednesday: Back + 7 sets front squats
• Thursday: OFF
• Friday: Chest / Calves
• Saturday: Legs (Quad focus)
• Sunday: OFF

Week 2

• Monday: Arms
• Tuesday: Calves / Traps
• Wednesday: Legs (Ham focus)
• Thursday: OFF
• Friday: Chest / Shoulders
• Saturday: Back (Deadlifts)
• Sunday: OFF

With this split, I hope to bring up my lagging calves and traps, while allowing enough recovery time between heavy squat and deadlift days on the weekends.

2009 WNBF Worlds Routine