A bodybuilder's odds of becoming an IFBB pro have to be something like one in a gazillion, right? Now imagine doing it drug-free. Get up off the floor and stop laughing! I'm dead serious. Jeff Willet did it. He won the overall at the '03 Team Universe Championships, and in doing so, he got his pro card.
While he's not like most of the mass-monster pros walking around today, Jeff certainly holds plenty of enviable size and shape, and he's ultraconditioned. I figured that if he could look so good drug-free, maybe he's got some tips we can all benefit from. Boy, was that ever an understatement.
DY: Tell us a little bit about yourself.
JW: I was born and raised in Adrian, Michigan. I went to Adrian College, a small liberal arts school. I started training and competing when I was 16. I did it throughout high school and college and did quite well when I was a teen. I based my whole life around training and competing as a bodybuilder. I lived at home and commuted, which allowed me to train and eat the way I needed to. I've made most of my decisions in my adult life based on my bodybuilding goals.
I lived in Michigan until 1999. That's the year I won the light-heavyweight division at the Team Universe, signed with AST Sports and moved to Colorado to work for them.
My position now is technical specialist, which involves a lot of writing for the AST Web site and answering a lot of questions about training and supplementation. I've posted online my entire training journal for every show I've done since I've been here.
DY: How old are you, how tall are you, and how much do you weigh?
JW: I just turned 30, I'm 5'7', and I weigh 235 pounds.
DY: Were you athletic growing up?
JW: Yes, I played basketball up until my junior year in high school, at which time my focus shifted to bodybuilding.
DY: Basketball at 5'7'?
JW: Well, it was Adrian, Michigan.
DY: Obviously it takes a great deal of discipline and motivation for a natural bodybuilder to become a pro. I don't think many people can hang with the training and diet for the extended periods that it takes. What motivates you?
JW: A strong connection to my goals keeps me motivated in and out of the gym. I envision what I want to achieve and work to make that a reality. I know hard work, focus and continual execution can achieve great things.
DY: Arnold used to say that he visualized his biceps being bigger than the Santa Monica Mountains. So you use visualization?
JW: I use visualization a lot. Before and during workouts I envision the type of development I want to achieve for any given bodypart. I also believe in writing down goals and affirmations. That helps me stay connected to my goals and make decisions daily that move me closer to achieving them.
DY: Tell me something you've done that you're proud of.
JW: I graduated magna cum laude from Adrian College with a double major in exercise science and business administration while continuing to compete.
DY: What's your diet strategy, both precontest and off-season?
JW: My precontest and off-season diets are similar. The difference is that during the precontest period I gradually skim away calories as the show approaches. As I do that, I maintain similar macronutrient [protein, carb and fat] ratios and keep an emphasis on postworkout nutrient and supplement timing.
DY: Do you have a cheat day? ALL JW: Yes, I take Sundays off during the off-season and eat what I want. That's the main difference besides calorie intake between off-season and precontest diets.
DY: What's your favorite supplement or nutrient?
JW: AST VP2 Whey Protein Isolate is my favorite and the backbone of my nutritional plan, especially pre- and postworkout.
DY: What's your philosophy of life?
JW: I once heard a priest say, 'The Lord will never be outdone in kindness.' And that has stuck with me ever since. I believe kindhearted actions will always be rewarded.
DY: That's pretty cool. What strategies do you use for success in your life and career that you carry into bodybuilding?
JW: Without a doubt, the ability to set goals and prioritize to achieve them has been invaluable in all aspects of life and has proven to be vital in bodybuilding as well. Prioritization allows you to structure your tasks of the day and complete them all successfully, always taking steps closer to achieving your goals.
DY: Okay, I know this is a touchy subject in today's legal environment, but is it true that you're drug-free? We're all a bit skeptical.
JW: I always believed you could do it without drugs, but there is so much negativity about it. People have come to believe that negativity. It takes more than just average knowledge about nutrition and training to do it drug-free, and it's a very disciplined approach. I have a profound respect for all the pros out there, and I don't get preachy about my approach. I just say, 'Hey, this is how I choose to do it.'
DY: Can you be more specific about your dietary approach?
JW: I feel protein is the most important nutrient, and I consistently supply myself with quality protein every two to three hours. I also feel it's important to practice intelligent nutrient timing and selection during the vital postworkout period. I get the majority of my carbohydrates within three hours after training, and I choose high-glycemic-index carbs at that time. The rest of the day I eat low-G.I. carbs, mostly vegetables. I keep fat the lowest-percentage nutrient and get the majority of that through EFAs, CLA 1000 and flaxseed oil.
DY: Which supplements do you use, and how do you use them?
JW: Supplementation is a very important part of my nutritional plan: VP2 Whey Protein Isolate, Creatine HSC, Ny-Tro PRO-40 and GL3 L-Glutamine are my foundation supplements. I bracket my workouts with VP2 Whey Isolate, Creatine HSC and GL3 L-Glutamine. I take that mixture before and after training.
I take Ny-Tro PRO-40 an hour after training and use it for two or three other meals each day, as it provides the perfect blend of nutrients for building muscle in an instant.
DY: Can you lay out a typical day's eating?
JW: Sure.
Off-season Monday through Friday
Meal 1 (5:30 a.m.)
2 scoops AST VP2 Whey Isolate
1 serving Frosted Flakes
1 cup skim milk
1,000 milligrams vitamin C
2 capsules AST ProFlex 750
1 capsule AST MultiPro 32X
1 capsule AST R-ALA 200
2 capsules AST CLA 1000
15 grams AST GL3 L-Glutamine
6:15 to 6:30 (30 to 45 minutes before working out
2 AST Dymetadrine Xtreme capsules
Preworkout (7:00 a.m.)
2 scoops AST VP2 Whey Isolate
1 scoop AST Creatine HSC
Work out (immediately following shake) Postworkout 1 (8:00 a.m.)
2 scoops AST VP2 Whey Isolate
1 scoop AST Creatine HSC
1 serving AST DGC (dextrorotatory glucose crystals)
Postworkout 2 (8:30 a.m.)
2 scoops AST VP2 Whey Isolate
1 potato
2 capsules AST ProFlex 750
1 capsule AST MultiPro 32X
1 capsule AST R-ALA 200
1 capsule AST NAC 500
1,000 I.U. vitamin E
15 grams AST GL3 L-Glutamine
Postworkout 3 (9:00 a.m.)
2 scoops AST VP2 Whey Isolate
1 potato
Postworkout 4 (10:00 a.m.)
1 scoop AST VP2 Whey Isolate
2 rice cakes
Noon
2 AST CLA capsules
Meal 2 (12:30 p.m.)
1 chicken breast
2 cups green beans
Meal 3 (3:00 p.m.)
1 AST Ny-Tro PRO-40 meal replacement
10 grams AST GL3 L-Glutamine
Meal 4 (6:00 p.m.)
2 scoops AST VP2 Whey Isolate
1/2 cup oatmeal
2 cups green beans
Meal 5 (8:00 p.m.)
8 ounces lean beef
1 1/2 cups green beans
Meal 6 (10:00 p.m.)
1 AST Ny-Tro PRO-40 meal replacement
30 to 45 minutes before bed
5 grams AST GABA
1,000 milligrams vitamin C
2 capsules AST ProFlex 750
1 capsule AST MultiPro 32X
1 capsule AST R-ALA 200
2 capsules AST CLA 1000
10 grams AST GL3 L-Glutamine
Meal 7 (2:00 a.m.)
1 scoop AST VP2 Whey Isolate
10 grams AST GL3 L-Glutamine
5 grams AST GABA Precontest (six weeks out)
Meal 1 (5:15 a.m.)
1 scoop VP2 Whey Isolate
1/2 serving Frosted Flakes
1,000 milligrams vitamin C
2 capsules AST ProFlex 750
1 capsules AST MultiPro 32X
1 capsule R-ALA 200
2 capsules AST CLA 1000
15 grams AST GL3 L-Glutamine
6:15-6:30 (30 to 45 minutes before working out
2 capsules AST Dymetadrine Xtreme
Preworkout (7:00 a.m.)
1 scoop AST VP2 Whey Isolate
1/2 scoop AST Creatine HSC
1/2 teaspoon AST Micronized
Creatine
15 grams AST GL3 L-Glutamine capsules
Work out (immediately following shake)
Postworkout 1 (8:00 a.m.)
1 scoop AST VP2 Whey Isolate
1/2 scoop AST Creatine HSC
1/2 teaspoon AST Micronized Creatine
1,000 milligrams vitamin C
2 capsules AST ProFlex 750
1 capsules AST R-ALA 200
2 capsules AST NAC 500
1,000 I.U. vitamin E
15 grams AST GL3 L-Glutamine
Postworkout 2 (8:30 a.m.)
2 scoops AST VP2 Whey Isolate
1/2 potato
Postworkout 3 (9:00 a.m.)
1 AST Ny-Tro PRO 40 meal replacement
1/2 potato
Postworkout 4 (10:00 a.m.)
1 scoop AST VP2 Whey Isolate
15 grams AST GL3 L-Glutamine
Noon
2 capsules AST CLA 1000
Meal 2 (12:30 p.m.)
1 chicken breast
2 cups green beans
Meal 3 (3:00 p.m.)
1/2 AST Ny-Tro PRO-40 meal replacement
2 cups green beans
10 grams AST GL3 L-Glutamine
2 AST Dymetadrine Xtreme
Postcardio (5:30 p.m.)
1 scoop AST VP2 Whey Isolate
Meal 4 (6:00 p.m.)
1 scoop AST VP2 Whey Isolate
1/4 cup oatmeal
2 cups green beans
Meal 5 (8:00 p.m.)
1 chicken breast
1 1/2 cups green beans
Meal 6 (10:00 p.m.)
1/2 AST Ny-Tro PRO-40 meal replacement
30 to 45 minutes before bed
5 grams AST GABA
1,000 milligrams vitamin C
2 capsules AST ProFlex 750
1 capsule AST MultiPro 32X
1 capsule AST R-ALA 200
2 capsules AST CLA 1000
10 grams AST GL3 L-Glutamine
Meal 7 (2:00 a.m.)
1 scoop AST VP2 Whey Isolate
10 grams AST GL3 L-Glutamine
5 grams AST GABA
6 capsules AST CLA 1000 DY: One of the things I notice when I look at your daily menu is that you eat four postworkout meals. Wow! It makes total sense, and I can see how that's one of the reasons for your success. You take full advantage of the postworkout anabolic window. Most guys do one or maybe two meals. I've seen pros go to a restaurant after a workout but not really take advantage of getting an anabolic surge.
JW: Exactly! That's one of the big things we stress, based on Paul Cribb's Anabolic Nutrient Timing Factor. (Paul is one of the researchers at AST Sports Science). You hit the nail on the head'taking full advantage of the anabolic window and the all-important surge of whey isolate at that time in the presence of high-G.I. carbs. A lot of people miss the boat when it comes to that.
DY: I've written about the anabolic window for IRON MAN, so I know its value. But you're taking it to a higher level with four postworkout feedings. What's your training program like?
JW: I train with the Max-OT [Maximum-Overload Training] principles. Max-OT is the brainchild of Paul Delia, owner of AST Sports Science. I stick with basic compound free-weight exercises and work on overloading the muscles in the four-to-six-rep range. I keep total set volume low (four to seven work sets) and train each bodypart once a week to allow for maximum recovery. I rest two to three minutes between sets.
DY: I know I experimented a lot before I found a routine that worked for me. How did you settle on Max-OT?
JW: Each step in my learning process brought me closer to the Max-OT principles, but since I've been using Max-OT strictly and exclusively for the past six years, my progress has been consistent.
DY: How does the switch from normal to contest mode happen for you?
JW: In order to achieve outstanding condition for a show, it's important to start preparation early. I gradually reduce calories while maintaining the same postworkout nutrient-timing strategies. I skim away from total calories and not just from one macronutrient. I also gradually increase my cardio-training frequency. I do intense cardio three times a week in the off-season, and I work up to six days a week. When I get to the final six weeks or so, I do double Max-OT cardio sessions four days a week. Max-OT cardio is short duration'16 minutes'and high intensity. That has a bigger effect on elevating your metabolism and keeping it elevated longer after exercise. Plus, short and intense cardio sessions have less of a negative impact on the muscle-building process than the more customary long-duration moderate-intensity cardio approach.
DY: How many weeks out do you start your preparation?
JW: I begin my preparation for a show about 20 weeks out.
DY: Do you use supersets or forced reps or anything like that?
JW: I do not perform supersets or forced reps. My goal is to overload the muscles with four to six reps, and I stop at positive failure'the last rep I can complete on my own. Supersets induce fatigue, and I want to avoid muscle fatigue because it limits overload.
DY: How do you organize your training week?
JW: I focus on one or two major bodyparts a day and train each once a week, with the schedule spread out Monday through Friday. My current split is:
Monday: Abs and shoulders
Tuesday: Quads and hamstrings
Wednesday: Chest and triceps
Thursday: Back and traps
Friday: Calves, biceps and forearms
Like I said, I keep total sets per bodypart at six to seven for larger groups'chest, legs, back, shoulders'and four to five for smaller ones'biceps, triceps, forearms, calves, abs.
Reps stay at four to six for all bodyparts except calves, abs and forearms. I train calves and forearms in the six-to-eight-rep range and abs with eight to 12 reps. DY: Bodypart by bodypart, which exercises do you avoid and why, and also which exercises do you do.
JW:
Okay, here goes. Chest. I avoid isolation exercises like flyes, cable movements and machines like the pec deck or flyes machine because they limit overload. I stick with compound movements that allow me to handle the most weight through full and natural ranges of motion. I do barbell and dumbbell pressing movements from all angles.
Back. I avoid pullover exercises and single-limb cable movements. I stick with basic rows, pulldowns, pullups and deadlifts, as they are better for achieving overload.
Shoulders. I don't do any Smith-machine presses because they limit natural range of motion and force you to move in one plane. I do barbell and dumbbell presses, dumbbell laterals and dumbbell rear raises.
Biceps. I stay away from isolation exercises like preacher curls, concentration curls and curl machines because they limit overload and natural range of motion. I like heavy barbell and dumbbell curls and dumbbell hammer curls.
Triceps. I don't use triceps machines because they limit overload and natural range of motion. I do lying extensions, pushdowns, close-grip benches and dips.
Forearms. I don't do any cable exercises. Free-weight movements allow for greater overload through a more natural range of motion.
Quads. I stay away from leg extensions because they are an isolation exercise that limits overload. I also don't do Smith-machine exercises because they limit natural range of motion and force your body in one plane of motion. I focus on squats and leg presses. Hamstrings. I avoid leg curls because they are an isolation exercise and limit overload. I do stiff-legged deadlifts and lunges.
Calves. I don't do donkey calf raises because it's hard to get enough resistance to overload my calves in a six-to-eight-rep range, so I do standing and seated calf raises.
Abs. I avoid specific oblique exercises, as obliques get enough work stabilizing the body during heavy compound lifts and weighted crunches.
DY: Please outline a typical week's workout.
JW: It changes often, but here's a routine from my journal:
Monday: Abs and shoulders
Cable crunches 3 x 8-12
Swiss-ball crunches 2 x 15-20
Swiss-ball leg raises 2 x 15-20
Seated dumbbell presses 2 x 4-6
Standing military presses 2 x 4-6
Lateral raises 2 x 4-6
Rear lateral raises 2 x 4-6
Tuesday: Quads and hamstrings
Squats 3 x 4-6
Front squats 2 x 4-6
Stiff-legged deadlifts 2 x 4-6
Wednesday: Chest and triceps
Flat-bench barbell presses 3 x 4-6
Incline-bench dumbbell
presses 3 x 4-6
Weighted dips 1x 4-6
Incline extensions 2 x 4-6
Lying extensions 2 x 4-6 Thursday: Back and traps
Barbell rows 3 x 4-6
Cable rows 2 x 4-6
Weighted pullups 2 x 4-6
Barbell shrugs 3 x 4-6
Friday: Calves, biceps and forearms
Leg press calf raises 3 x 6-8
Seated calf raises 2 x 6-8
Barbell curls 3 x 4-6
Dumbbell curls 2 x 4-6
Barbell wrist curls 2 x 6-8
Standing dumbbell
wrist curls 2 x 6-8
Saturday and Sunday: Off
DY: What about range of motion on your exercises?
JW: I concentrate on using a full and natural range of motion on each exercise.
DY: What about exercise cadence?
JW: I don't time my rep speed. I focus on maintaining muscular control throughout the rep, especially the negative portion.
DY: What else do you think is really important to bodybuilding success?
JW: Consistent execution of an intelligent plan in and out of the gym over a span of time yields results. The muscle-building equation is pretty simple: Train hard and heavy with basic lifts to stimulate muscle growth, and then be consistent with your nutrition outside the gym to fully recover and respond to the stimulus created.
I think people try to get too creative, looking for some short cut or magic method, when it really boils down to the continual execution of the basics.
DY: Can you summarize the key elements of training, nutrition, supplementation and cardio that lead to building a great body? JW: No problem.
Training. Keep it simple. Stick with basic free-weight exercises and train heavy because overload with a heavy weight creates the best stimulus for muscle growth.
Nutrition. Focus on getting quality protein consistently throughout the day and pay special attention to pre- and postworkout nutrient and supplement timing, as that's the most important part of the day for supplying the correct nutritional support.
Supplementation. Stick with the proven muscle-building products that have real research to back them.
Cardio. Keep it short (16 to 20 minutes) and intense. Short, high-intensity sessions have a bigger effect on elevating metabolism and keep it elevated longer than long-duration moderate-intensity sessions. Also, short-duration, high-intensity cardio has less negative impact on the muscle-building process than long-duration, moderate-intensity sessions.
Editor's note: You can check out Jeff Willet's training journal, get answers to your training questions and find all the AST Sports Science Products at www.ast-ss.com. IM
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