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Big Update. have not been on this board since I started getting virus messages. I am 6 weeks out from my first Pro Show. Here is a recent pic from about 8 weeks out and below is an outline of my prep...

Wow that is a loaded question. I would say there is not best training split and that all variations of splits, sets and reps should be used.

I often train bodyparts twice a week, then go back to...

I set a new PR last night getting 405 for 10 on the deadlift. The plates were not round and the bar was rotating in my hands which caused me to restet but regardless it felt great. Only 17 more reps...

My knees used to cave as well. I was told this is a result of your quads being stronger than your hamstrings. To correct this you must force your knees out each and every time you squat. If you feel...

My typical shoulder workout consists of a heavy movement first. My favorite are the DB press and the barbell press. Lately I lean more toward the barbell because getting 110's and 120's into position...

Yeah honestly doing the basic movements the right way really just adds a level of thickness to the physique.

Learning how to squat properly took me a while but I am finally able to make...

When I decided to enter a powerlifting meet earlier this year I did a search for some local advice. I found a group of drug free powerlifters who trained a few minutes from my house. I was able to...

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With my upper body PR day behind me I was pretty excited to see what I could move for my lower day PR's. Last week heavy squats felt really difficult so I was worried...

Yes its truly rare to see someone do HIIT correctly. If you aren't exhausted after ten reps your doing it wrong, lol.

moved to new page

It does have calories. It has 5g of amino acids per scoop which is 4kcal/gram = 20 total kcals per scoop. The reason it is listed as 0 is because they FDA will not allow a company to list free form...

Tbar Rows
270x5, 3 sets
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Incline Bench Press
315x5, 305x3, 275x5
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I hit a few PR's yesterday on tbar rows and incline bench. I thought I would share the videos here.

No place is troll free but so far this section has been a good resource. Thanks for finding it.

Yes I always treat HIIT as a workout. I promise if you do it right you will be more tired than you would normally be from a workout. I always start with 10 sprints and don't usually get above 12....

Thanks for the kind words but I don't really think I belong in the same category as Layne or Jason.

Duration of choice is a 15 second sprint. I don't really believe you can put all out effort...

I am down for whatever you want to do after the show. If you want to lift the day after you know I am down. Then we can go to the beach and show ft. lauderdale what's up!

You should never get weaker. It takes the body a few weeks to adapt to the training because of the higher frequency typically. I felt more fatigued and exhausted post workout at the beginning but I...

Alright well if you come I will buy the IHOP the day after. It would be great to see you on stage with Layne!

Hey buddy...You have my number don't be afraid to use it. I am all ears...you coming down in November?

Squat 365\Bench 380\Deadlift 475



I plan on getting in the gym and killing some higher volume stuff for a while. The low volume of the powerlifting is only fun for a short period. Once I feel...

Thanks buddy...I will put the video from the meet in here as well.

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Yes skim milk is fine, hitting your numbers are more important than food choices. Food choices tend to get shaped around your numbers. So called healthy foods tend to be more satiating and filling,...

Here is part 2 of 4

Layne Norton Training Series Part 2 on Vimeo

Thanks Mick, there going to be good. I am looking forward to it as well as I have not seen anything but bits and pieces.

Here is the video

Layne Norton Training Series 2010 Featuring NGA Pro Paul Revelia on Vimeo

Get ready for a new training series with me and some other guy!
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I filmed a set of squats last night in the gym. Not very heavy but for me its beginning to become a very comfortable movement and the weight is increasing each rotation. My max is around 345 right...

Since I have a Powerlifting meet in 7 weeks I wanted to start a new program. Here is what I am going to be doing for a few weeks. I will tweak it a bit as I go as its something I came up with by...

Legs was very humbling but also inspiring...I will be working my ass off until I am squatting within range of my peers!

Train insane with Layne

http://www.realweighttraining.com/wp-content/uploads/2009/08/laynenorton.jpg

Monday and Tuesday were the first two of many workouts with Layne Norton. We also filmed...

Thanks I hope my advice helps your color at your show.



I was about 206 so a little over 30lbs over contest weight, although I think all the heavy lifting I am doing with legs, back and...

Update pictures, 244lbs

http://i81.photobucket.com/albums/j238/fltallpaul/sc-8.jpghttp://i81.photobucket.com/albums/j238/fltallpaul/rls-8.jpg

My workouts the week of the contest are based on getting a good pump, avoiding failure finding the sweet spot for contest day. If I am doing things right the week of the contest my pumps are through...

There are a few problems with the typical deplete and then load. One problem can be sodium and water. If your cutting your sodium and water while loading carbs then your body has no way to shuttle...

Post contest dieting is something I struggle with as well. We work very hard to get our bodies into this condition and within a few weeks if we indulge we look much more normal despite our efforts....

I take 6 weeks per period to get to a new max. At the beginning when I am using less weight on the power days I go a bit heavier on the accesory work. As I get heavier I lower a bit but still keep up...

I do structure deloads. Basically on my power days I start at 55% and go up to 107%, then go back and use 55% of my new max. I also lower the volume as I get closer to my max. I have found this to be...

Thanks Kyle...I am around 240 and won't get much higher than that. I plan to get more athletically lean after I hit a powerlifting meet or two this year. Next year I plan on doing more than 1 or 2...

Training is going very well. My knee is giving me issues on leg extensions so I am laying off them until I see a Dr. Squats have been feeling more and more natural so I look forward to seeing how my...

Thanks Matt. Perhaps we can get together and train in Tampa. I am going to be coming over that way to train with Layne, Benny and Dom from time to time. I am looking forward to the meet.



I...

Arm workout for SimplyShredded

gZOncCXgGdoYouTube- Natural professional bodybuilder Paul Revelia trains arms with SimplyShredded.com

Tommy is using something different right now but for a long time he was doing three heavy upper body days, then rest, then three hypertrophy days then rest.

Good luck with the aggravation, rest...

I might incorporate that although I usually just go by feel. I am looking for some more structure to the routine this time around so that might be what I use. Tommy also made changes and started...

The periodization protocal I use with this split is exactly the same as Tommy uses. This was Layne's creation. I can't give you specifics but your on the money with what your saying.

I use the...

I have another video up and two more coming in the coming days.

I do periodize the power days, I work my way to a new max every 5-6 weeks on my power movements. I dont' do much forced reps, if...