Realistic Resolutions & Results

Your 2008 guide to the new techniques
of building quality muscle!

The new year has already brought many things, including your list of RESOLUTIONS! What exactly is a resolution? Well, there are many definitions for the word. Resolution can refer to the quality of detail in an image. It can be an expression of collective opinion. But, to me, resolution is the process of resolving; coming up with a solution.

There are many ways to approach or readdress your new year's resolution. In this article you will find the key components to achieving that winning physique that you've always wanted. I'll go over how to set a goal, and how to reach that goal. Also, you'll get to see some of the best workout routines and exercises used to build the foundation. Careful guys and gals, this is not your regular chest/tri and back/bi split. Then after you've learned all the tips and tricks I will share some of my recipes to stay lean, bulk up, or even lose that unwanted weight before beach season.

The first step to succeeding in this body transformation is to set a goal. Not just any goal, a realistic goal. I can't tell you how many times I've said, "Next year I want to gain 40 lbs., get shredded and win my next contest." Zzzz…Oh, sorry! I was in my dream world again. For me, a 40 lb. gain of quality muscle was not realistic. You have to set a goal that you can achieve. Let's say you want to put on some size while staying pretty lean. Start out with a goal of 5 lbs. instead of shooting for a 20 lb. gain.

Being in a gym all day, I see so many people join the first week after New Year's and by the end of January they're gone. Work gets busy and the kids have homework. They take a night off from the gym. The next day somebody calls wanting to go out for burgers and fries. They take another night off thinking they'll work twice as hard tomorrow. After all the excuses are said and done, it's the unattainable goal that kills the deal. When it isn't reached, people lose hope and just give up.

When you set a goal you can reach, you feel great when you get there. But if you can't reach it, you lose sight of what that goal was all about. So start off with something simple. Whether it's paying off a credit card, gaining 5 lbs. of muscle, putting money away for a vacation, or even just taking more time to relax, I'd much rather achieve a few small goals than fail at one mammoth challenge. If you're looking to lose weight, start off trying to shed 3-5 lbs. You can always increase the range later, or stay the course and try to lose another 3 to 5.

Losing weight can be just as hard as gaining weight. After I competed in the 2007 UIBBN World Championships in Madrid, Spain I went crazy! I got on the "see-food diet." If I saw it, I ate it, and gained about 10 lbs. of nothing. The time, energy and nutrients you put into your body reflect the results. So take it day by day. Commitment is the key, and motivation drives that commitment. When you commit to one thing completely, it's easier to carry that over to something else.

As corny as this sounds, after every season I take a picture from the year's last contest and put it in a frame on the wall. Next to that picture, I tape up a blank piece of paper and draw a big question mark in the center. Throughout the year, my motivation is turning that "?" into improvement. Start small, commit to your goal and stay motivated no matter what. That's the difference between achieving your goal and saying, "I'll just work out harder tomorrow."

Nothing works better than consistency, but nothing works for everyone. That's because we're all different. We all know the heavier the weight, the fewer the reps and the greater hypertrophy. Less weight and more reps speed up your metabolism and ignite fat loss. Once you find the training technique that works for you, stay consistent. As the saying goes, "If it ain't broke, don't fix it." If it works for you don't start doing something else. Work from different angles and change your reps and sets around. You need to keep your body guessing. When you do the same thing, day in and day out, your body absorbs that like a sponge. It's the one time you should do something different. When you get good reactions, keep up the pace. If you don't notice any gains, change another aspect of your routine. Here are my off-season and pre-contest training routines...


My split ranges from 2 days on/1 day off to a 1-1 routine. Reps are triangle style starting at a moderate weight and going up to 10-12. After that I add more weight and focus on 8-10. Finally, my last set I keep near 6-8 reps. My rest between sets can be anywhere from 1-2 minutes. That's when I recommend doing dynamic stretching to promote blood-flow to your muscle, an important factor in anabolic growth.

Day 1-Back, Triceps, & Hamstrings

-Seated Rows
-One Arm Rows (every other week)
-Upright rows
-Lat Pulldowns
-Lat Pullovers
-Triceps Pushdowns
-French Curls or Dumbbell extensions over head
-Leg Curls
-Seated Leg Curls

Day 2-Chest, Biceps, & Shoulders

-Incline Bench Press (to activate major pectorals)
-Decline Bench Press (to activate minor pectorals)
-DB Flies
-Cable Crossovers (brought up from floor or brought down from top)
-Incline Curls (to allow maximum contraction on biceps)
-Hammer Curls (to work bicep brachialis)
-Shoulder Military Press
-Side Lateral Raises mixed with Front Raises (to activate dormant muscle fibers)

Day 3-Legs and Abs

-Leg Press
-Squats (mixed with hack squats every other work out)
-Leg Extensions
-Standing Calf Raises
-Seated Calf Raises
-Oblique Twists
-Abs Crunch
-Leg Raises

In between a busy work schedule, and my everyday commitments, this routine works for me. The key is to hit every muscle group with intensity. After any given training day, I have absolutely no energy to work out the next day. Most trainers and bodybuilders and fitness competitors believe the winning formula is combining high intensity workouts with a consistent plan.

Diet, supplementation, and nutrition are just as important to bodybuilding as the workouts. Any of the top pros will tell you that, before setting foot in any gym, you need a steady nutritional intake of carbohydrates, proteins, and fats. Not in the form of a greasy cheeseburger, even though it contains all of these macronutrients in a convenient and very tasty combo with fries!

Okay, okay. We all know about how we should eat approximately 1 gram of protein per pound of body weight per day. This will vary depending on your goals, metabolism and other factors. But it's a good baseline starting point. Chicken, steak, fish, cottage cheese, protein powder are excellent sources of quality proteins.

The average hard-training individual requires 2 to 3 grams of carbohydrates per pound per day. More if you're a hardgainer, less if you're cutting. Oatmeal, rice, pasta, and some fruits are excellent carb courses. Good fats can be obtained from almonds, cold water fish, peanut butter, and CLA products. Something like 50% of your daily total intake should come from carbs, 30% from proteins and 20% from fat. You'll want to tinker with these proportions to see what works best for you.

Here are recipes that combine supplements with everyday foods that you can use to make your pre- and post-workout drinks more interesting and tasty. During the year, I spoke with a lot of different people on a lot of different topics and one of the most popular was supplements to help you get bigger.

Pre-Workout Drink
1) ABB Diet Turbo Tea w/ Scoop of Optimum Nutrition's CGT (creatine, glutamine, taurine)
2) ON Vassive-NO w/ cup of club soda…perfect soft drink!

Post-Workout Drinks
1) ABB Carbo Force - your favorite flavor - with 2 scoops of ON 100% Whey Gold Standard Vanilla blended to perfection!
2) "Strawberry Blonde" pineapple juice with ON Serious Mass Vanilla weight gainer and 2 fresh strawberries

So now you're ready. Please do not feel fulfilled until the year has come to a complete end and you have achieved several very attainable fitness goals.

Glen Pacyna
ON Athlete
Personal Trainer / Natural Bodybuilder
Leave a Comment
chris keiser
Feb 07, 2008
Thanks for the help Glen, keep up the good work.

master \"g\"
Feb 07, 2008
No one knows the commitment and determination of an individual than someone that lives with them.Great artical Mr. Commitment
Feb 08, 2008
thanx Glenn,m inspired from your observations and take my workouts veru seriously.
Feb 08, 2008
Thanks Glen for ur guidance, it'll helpful
Feb 09, 2008
thanks Glen you have ispired me to worker smarter not harder. And closely watch my diet.