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An Interview with Maiden
1
 

Blackaggar
Level 2

Join date: Apr 2009
Posts: 2530

Why did you start training?

I started training when I was 16 or 17 for baseball. My goal was simply to add weight and strength to add power to my swing. I was also heavily influenced by Stallone and Arnold movies. I started out on a plastic weight set with sand filled weights. I went from 150 to 170 in a year and a half from newbie gains and hit the more hrâ??s my senior year than I had hit my whole life. Looking back, my training routine sucked and the weight and strength gains probably had more to do with natural growth than anything. I did one exercise per muscle group every day with 1-2 days off/week and drank mountain dew during my workout. I progressed though because I was new to training and loved it. I was always consistent.

What does your training look like? (exercises, sets, days training)

I am currently doing a typical push/pull/legs split, taking one day off a week:

Day1
CHEST
-Pin press, floor press, or bench press
-Incline Hs press or Incline DB press
SHOULDERS
-Glass raise
-Seated side lateral
TRI
-Skullcrushers or deadtop ext
-v bar pressdowns

Day2
BACK
-Deadlifts
-Wide-grip pulldowns
-Seated close grip cable row
-stretchers
BIS
-Hammer curl
-standing bb curl

Day 3
LEGS
-Box squat
-Leg press
-Lying leg curl
-Hyper extentions
-Machine calf raise

Day 4
SHOULDERS
-Standing military
-Chest supported rear delt raise or seated
CHEST
-Bench press
-DB flyes or cable crossover
TRIS
-Vbar pushdowns
-one arm reverse grip pushdowns
-machine pushdowns

Day5
BACK
-Chest supported row
-Close grip pulldowns
-Seated wide-reverse grip cable row
-Straight arm rope pulldowns
BIS
-Db curls
-Seated incline db curls
-One arm machine curls

Day 6
LEGS
-Squat
-Hacksquat
-Leg ext
-Seated leg curl
-RDL or standing one leg curl
-Seated calf raises

On the first push day I go heavy chest, pump focused for shoulders. The second push day the opposite. I do 2-4 working sets for almost every exercise. I only do one working set for deadlifts and sometimes squats.


What is your current diet like?

If there is one thing I could be better at, it is my diet. I have never counted calories or macros. I just make sure to eat four to five protein heavy meals per day with protein/creatine shakes peri-workout and before bed. I eat a homemade hamburger almost every day. I probably eat fast food 3-4 times a week but only get a sandwich, no soda or fries. I might drink a soda once a month. I was stuck at 205 pounds for a while and found out that I have to eat some dirty, calorie dense foods a few times a week to break that barrier.

Best advice you could give someone about training/diet
Stay consistent. Every workout routine I have done I have progressed because Iâ??ve stayed consistent. Working out five days/week takes a whopping five or six total hours. I have worked 18 hr+ days consistently and still found a way to get my workout in. Changes donâ??t happen overnight.

1) What do you do for a living, and how has this affected your training?

No offense, but I just prefer not say anything specific. I will say that I have worked some looong hours, overnights, had very little rest at times, and still managed to get my training in.

2) What has been your worst injury, and how did you work around it, repair it?
I have not had any serious injuries. With how atrocious my form was and how high my frequency was when I started out I feel very lucky. I have had little nagging injuries such as elbow tendonitis and a few slight shoulder strains. When these issues occur I first try to find an alternative exercise where I can keep the same volume and intensity. If thatâ??s not possible I will lower the volume and intensity until the problem goes away.

3) If you had to pick one or two key principles/words of advice to tell every newb, what would they be?
Stay consistent, research as much info as possible, experiment and find what works for you (This doesn't mean find an excuse not to do squats), go to the gym to progress, be open to advice. I still do all of these things and have a lot to learn. I would bet that if you gather all the biggest and strongest people on the planet and ask them if they know everything about bodybuilding or strength training they would tell you that they are still learning and picking up new things.

4) How does your size/strength affect your life outside of the gym?

Aside from a random person asking me what supplements I take or how often I workout once in awhile, It really doesnâ??t. I have never been the guy that will bring a protein bar with me when I go out drinking or order a salad while eating out. I have also never competed so take that for what itâ??s worth.

5) If you could do a couple of things different, what would they be and why?

There is a host of things I can think of that I should have done different from researching proper technique to making better food choices. I just look at it as part of the learning process and Iâ??m just glad I know what I do now. Iâ??m sure 5-10 years from now I will have knowledge that will make me look at myself today wishing I knew that stuff.



6) What is it going to take for you to feel like you have accomplished something special in this thing we do?

I didnâ??t start weightlifting with the goal of accomplishing anything special in the sport. It is something I do for myself to accomplish my own personal goals. However, seeing members of T-Nation such as Stu, Synergy, Ebomb, Thoughts, and others detail their contest prep and compete with success has definitely been motivating and opened my mind to the idea. Also seeing guys like mauradermeat bench more than I squat makes me realize I have a long way to go and a lot of room for improving my strength. So for me to feel like I have accomplished something in the sport I would have to compete against the best and be successful. Realistically, the chances of that are slim. Personally, Iâ??ll feel like Iâ??ve accomplished something strength wise if I can bench 400, squat 500, and deadlift 600. I think that is very attainable within the next 2-3 years.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

GJ Blackaggar. it's very cool to see into the minds of the big guys here.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2530

fr0IVIan wrote:
GJ Blackaggar. it's very cool to see into the minds of the big guys here.



Aggreed especially when you look at the 3 done so far and how similar they are in a lot of ways. Its always good to provide the newer lifters with evidence that in order to do well like these guys have it doesnt need to be made into rocket science lol

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

EXACTLY.

god I wish I knew that ten years ago...

maiden: how far did you go with baseball? or are you still playing at a certain level?

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2411

fr0IVIan wrote:
EXACTLY.

god I wish I knew that ten years ago...

maiden: how far did you go with baseball? or are you still playing at a certain level?



Haha not very far man. I was pretty much done after highschool.

One thing I forgot to add- I have never been afraid of challenging myself in the gym and going up in weight. I have never gone to the gym afraid of injury, that is the furthest thing from my mind. Of coarse you have to be smart about it, that's where researching as much info as possible comes into play, but in my mind mo risk = no reward. If you're afraid of being injured stay home or go powerwalking.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

but I could trip and fall while powerwalking...

what do you feel is your weakest body part, and are you doing anything special to bring it up? lol I have a feeling you'll say calves, since one of your pics is captioned "calves suck". but I could be wrong.

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2411

Ya definiteley calves, legs in general. After that, chest. I say in my split that I do push/pull/legs, which is true, but I start off with legs so it's legs/push/pull. So I hit legs first in the week while i'm the freshest, and I hit back and bis lat since I feel those are my strongets points. I also hit shoulders first on my second push day because I feel my shoulders dominate my bench so I try to pre-exhaust them. It also allows me to prioritize shoulders one day a week.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

are you doing any crazy DC stretching-super-giant-deathsets to bring up your calves? incline walking? doing donkey calf raises with a few people on your back?

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2411

I haven't tried everything when trying to bring up my calves, but close. Iv'e done high reps, low reps, training them every day, and training them once a week really intense. Right now I'm training them twice a week with legs focusing on pausing at the bottome and getting a really good contraction. Iv'e seen small improvements, but I have come to accept that calves will never be a standout point for me.

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

well, it could be worse. they could attach higher.

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BONEZ217
Level 2

Join date: Feb 2007
Posts: 11473

Maiden3.16 wrote:
I haven't tried everything when trying to bring up my calves, but close. Iv'e done high reps, low reps, training them every day, and training them once a week really intense. Right now I'm training them twice a week with legs focusing on pausing at the bottome and getting a really good contraction. Iv'e seen small improvements, but I have come to accept that calves will never be a standout point for me.



Try training the gastrocnemius and the soleus separately. 2x each per week. high reps for one session and low reps for the other, for both muscle groups.

Myofascial release is also valuable. Get someone to roll out the knots in your calves with a baseball and a golf ball. The smaller the surface area the better for the deep knots.

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The Mighty Stu
Level 5

Join date: Oct 2002
Posts: 9865

BONEZ217 wrote:
Try training the gastrocnemius and the soleus separately. high reps for one session and low reps for the other.


^This is what I adopted about 5 years ago and it made a big difference.

S

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2411

The Mighty Stu wrote:
BONEZ217 wrote:
Try training the gastrocnemius and the soleus separately. high reps for one session and low reps for the other.


^This is what I adopted about 5 years ago and it made a big difference.

S


Thanks for the tips. Right now I'm hitting standing machine calf raise on one leg day high reps and seated machine calf raise on my second leg day lower reps. I am pretty much stuck with hitting high reps on the standing machine since the weight doesn't go very high so I can't go the other way around. How exactly do both of you work yours, what exercises?

I will givethe myofascial release shot, see if the GF will do it. Is it as simple as it sounds or do you need a professional?
I will give the

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The Mighty Stu
Level 5

Join date: Oct 2002
Posts: 9865

I use the lower reps for the straight leg (Gastroc) work, and higher reps for bent leg (soleus) work. My current training facility doesn't have an actual standing calf raise machine, or even a decent straight leg calf machine, so I make use of the leg sled, and pile the plates on pretty heavy in order to keep under 10 reps. My last set is always a complete strip, usually going from 6 plates per side, to 5, to 4... until I feel like I need a fire extinguisher to put out the pain in my calves.

I've also made use of one of those 'stick' type things to massage the area, as well as just digging my fingers into each muscle between sets. Always feels a bit better afterward.

S

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BONEZ217
Level 2

Join date: Feb 2007
Posts: 11473

Maiden3.16 wrote:
The Mighty Stu wrote:
BONEZ217 wrote:
Try training the gastrocnemius and the soleus separately. high reps for one session and low reps for the other.


^This is what I adopted about 5 years ago and it made a big difference.

S


Thanks for the tips. Right now I'm hitting standing machine calf raise on one leg day high reps and seated machine calf raise on my second leg day lower reps. I am pretty much stuck with hitting high reps on the standing machine since the weight doesn't go very high so I can't go the other way around. How exactly do both of you work yours, what exercises?

I will givethe myofascial release shot, see if the GF will do it. Is it as simple as it sounds or do you need a professional?
I will give the



if your gym has blocks or soemthing else sturdy to stand on you can load up the smith machine and elevate your feet on the blocks and do standing raises like that. PLates are ok to use but maybe not thick enough to get full ROM

You dont NEED a pro to work out the knots. Theres no danger or anything. Its just a vigorous and deliberate massage basically.

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2411

Ok sounds good. I'll switch the machine calf raise with smith raise (there's a platform available) and leg press raises and go heavy on those, higher reps on seated calf raise. I really don't know why I didn't consider this earlier as I'm up to 30+reps on the machine raise and it's becoming a waste of time. Just got stuck in the routine, thanks for the pointers.

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2411

SSC mentioned recent pics to go along with the interview

No calf pics, sorry!

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bugeishaAD
Level 3

Join date: Aug 2007
Posts: 3439

Big and lean. FML.

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2411

^I look leaner than I am. Probably around 15ish Bf right now, my abs just show through at higher bf, it's an illusion.

I'll give you the secret if you give me the secret to that 315x8 bench, ya I was creepin in your training log

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2530

Maiden3.16 wrote:
^I look leaner than I am. Probably around 15ish Bf right now, my abs just show through at higher bf, it's an illusion.

I'll give you the secret if you give me the secret to that 315x8 bench, ya I was creepin in your training log



give me the secret!!! I can bench 315x8

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2411

Blackaggar wrote:
Maiden3.16 wrote:
^I look leaner than I am. Probably around 15ish Bf right now, my abs just show through at higher bf, it's an illusion.

I'll give you the secret if you give me the secret to that 315x8 bench, ya I was creepin in your training log



give me the secret!!! I can bench 315x8


Haha black don't be so gullable you know there's no secrets in this game!

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2530

Maiden3.16 wrote:
Blackaggar wrote:
Maiden3.16 wrote:
^I look leaner than I am. Probably around 15ish Bf right now, my abs just show through at higher bf, it's an illusion.

I'll give you the secret if you give me the secret to that 315x8 bench, ya I was creepin in your training log



give me the secret!!! I can bench 315x8


Haha black don't be so gullable you know there's no secrets in this game!


i have a legit secret to getting PRs

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SSC
Level 3

Join date: Mar 2008
Posts: 6955

Blackaggar wrote:
Maiden3.16 wrote:
Blackaggar wrote:
Maiden3.16 wrote:
^I look leaner than I am. Probably around 15ish Bf right now, my abs just show through at higher bf, it's an illusion.

I'll give you the secret if you give me the secret to that 315x8 bench, ya I was creepin in your training log



give me the secret!!! I can bench 315x8


Haha black don't be so gullable you know there's no secrets in this game!


i have a legit secret to getting PRs


Obvi Little Caesars'.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2530

SSC wrote:
Blackaggar wrote:
Maiden3.16 wrote:
Blackaggar wrote:
Maiden3.16 wrote:
^I look leaner than I am. Probably around 15ish Bf right now, my abs just show through at higher bf, it's an illusion.

I'll give you the secret if you give me the secret to that 315x8 bench, ya I was creepin in your training log



give me the secret!!! I can bench 315x8


Haha black don't be so gullable you know there's no secrets in this game!


i have a legit secret to getting PRs


Obvi Little Caesars'.



lol nuhh uhh its better then that!!!

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

Blackaggar wrote:
SSC wrote:
Blackaggar wrote:
Maiden3.16 wrote:
Blackaggar wrote:
Maiden3.16 wrote:
^I look leaner than I am. Probably around 15ish Bf right now, my abs just show through at higher bf, it's an illusion.

I'll give you the secret if you give me the secret to that 315x8 bench, ya I was creepin in your training log



give me the secret!!! I can bench 315x8


Haha black don't be so gullable you know there's no secrets in this game!


i have a legit secret to getting PRs


Obvi Little Caesars'.



lol nuhh uhh its better then that!!!


a few pounds of sushi, white rice and soy sauce?

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