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Hop on the Vain Train – 5 Steps to the Ultimate Body

June 16, 2009
Ultimate has adopted the Benjamin Button Program.

Ultimate has adopted the Benjamin Button Program.

Nate Green was previously on the blog giving some expert advice on training and a healthy athletic lifestyle.  Now he has put together a series of steps to Build the Ultimate Body.  It is a 5 step process and yes part of the process is simply trying to look good.  We all want to make good plays and look good on or off the field, so read up.

Step One – Understand why you’re training

“The combination of well-developed muscle mass and minimal body fat (what anthropologists mean when they report that the indigenous males of a particular region are “jacked”) is a sign of reproductive fitness.

Step 2 – Build a Solid Base

The best way I can describe “a solid base” is when you and others can really tell you work out. You need bigger legs, wider shoulders, and a general overall bulk. You should look like a moderately defined piece of clay. (How’s that for esoteric?)

You should know how to properly perform all the main lifts like squats, deadlifts, pulls, and presses properly and use a decent amount of weight in each. (Decent, of course, is up to the individual. But if you can bench more than you squat and can’t deadlift more than your bodyweight, you’re not there yet.)

Step 3 – Work Your Ass Off

Building muscle is hard. It takes focus.

So stop being a pussy.

Step 4 – Pick up the fork (or put it down), get some sleep, and recover

Eating the right foods at the right time is really the deciding factor on whether or not you’ll reach your goals. All the workouts in the world won’t do you damn bit of good if you’re not tracking what you put into your mouth. Want to gain muscle? Here’s a good rule of thumb:

Eat one gram of protein per pound of bodyweight
Consume around 80-90 grams of fat
Don’t be afraid of carbs
Maximize your peri-workout window by consuming a ton of fast-acting carbs and high-quality protein right before your training session.

Step 5 – Incorporate your new lifestyle into your old lifestyle

Work on yourself first. Understand why you do what you do.

Check out these steps and enjoy the journey!

One Comment leave one →
  1. L. Wu permalink
    June 16, 2009 11:35 am

    I’m not quite sure Ultimate athletes should train like Nate Green does…

    The article talks about “Five Critical Steps to Gaining Muscle, Burning Fat, and Looking Good Enough To Hook Up” but there’s a difference between looking strong and being strong. Sure, they are probably correlated, but you can have one without the other.

    For example, you could be good looking from the front (“looks good”) but so quad/anterior dominant that you get injured and have minimal power in your posterior chain (“performs good”).

    You could have bulging biceps but no lats, and incredible quads but ligaments/tendons that aren’t strong enough to play all weekend at Vegas. You could have great muscle tone visibly but movement patterns that will eventually end you in the physical therapy for injured ankles, knees, and shoulders.

    Sure, there’s an audience for Nate Green and being “built for show” but I think it’s worth unpacking what’s designed for looks and what actually works on the field.

    For example, if you check out this article

    Nate admits:

    “I can’t walk up a long flight of stairs without getting a little winded. If I play a game of pick-up basketball, I’m usually huffing after the first few minutes. And while I could use my mild asthma as an excuse for my aversion to anything resembling cardio, that’s just a cop-out.

    I’ll say this for me: At 5-foot-9 and 190 pounds, I certainly look athletic. And it’s not entirely an illusion. I can deadlift over 500 pounds, grab the rim on a basketball hoop, and knock out a few reps with 315 on the bench press. So I’m not out of shape. But I’m not exactly “fit” either, since I’m only really good at things that are over quickly…”

    I’m still sorting things through, but I do believe you need a strong aerobic base for Ultimate play at the college tournament level, based on my heart-rate monitor data and the classification of Ultimate as a transitional field sport (see Vern Gambetta’s book on Athletic Development). Of course, you also need a strong anaerobic capacity above that, and the ability to sprint is also great (a great expression of strength).

    But that said, you better be good at running, cutting, throwing, and each of these is an art and a form in and of itself. Interestingly, there’s a difference between quickness and the ability to sprint a 40yd dash. The latter is an expression of power (strength over time), the former an expression of eccentric loading, footwork, and deceleration.

    Anyway, I’m rambling, but I thought I’d chime in with a few thoughts on why it’s good to learn from these folks (bodybuilders, powerlifters, etc.) but also good to reflect on how these programs and methods need to be adapted for the real “Ultimate body” 🙂

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