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Boards => Champions Q & A => Topic started by: Jon on February 01, 2011, 11:09:31 PM



Title: Steve Howarth, NPA British Masters Champion
Post by: Jon on February 01, 2011, 11:09:31 PM
Welcoming Steve Howarth, 2010 NPA British Masters Champion.

Here to answer all your questions at Natural Muscle.  8)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: daveybriggs on February 02, 2011, 01:17:28 PM
whats your offseason training like steve? do you use lower reps and heavy compound movements or do you still include isolation exercises and high rep sets?

also do you still use advanced techniques like supersets and dropsets in the offseason?


Title: Re: Steve Howarth, UIBBN World & NPA British Masters Champion
Post by: SteHowie on February 02, 2011, 05:54:49 PM
Hi Davey
I have gone from doing a single bodypart per day and 3 sessions of cv per day, to come down for a comp - to training just 3 times per week for weights and once for cardio.

My current splits are:
Back & Shoulders (Sunday as longest session the other days I try and fit in)
Chest & Biceps
Legs & Triceps

I train abbs every session and calves every session - after everything else - but from Sunday I am going to do calves first to see if I can stimulate some growth and I intend to use 30 rep sets, as heavy does nothing for my claves. :'(

All the rest I pretty much go 80% of one rep max and look for between 6-12 reps.
So back for example am deadlifting 160-180 x 3sets for 8-10 reps - but I don't put the weight back to the floor - it is a hell of a long way down for me - so I go to about an inch above and back up - plus the poncy gym I go to frowns upon loud noises and shaking the floor - but it keeps me in total control and I never go for max weight!
I love bent over rows happy with 120kg x 3 sets x 10 reps and love T bar - but I stick the Olympic bar in the corner of the room and go from there, upto 5 plates and a 10 on a good day.

I tend not to use supersets or drop sets - mind you I normally train very fast - usually no more than 15 secs rest between sets - so every body part is like one gigantic drop set/pyramid set.

I also train instinctively - I don't really mind about the weight - if I feel strong - I go for it - if not I "feel" the weight I can manage and slow the reps down.  I also train on my own - cause I never really know when I can get to the gym or at what time - work permitting.

I am a training "tart" as well - I love training with a partner and their routines cause I can pick up new ideas and incorporate the bits I like into my routine.  e.g. I trained with a chap @ Evolution this week on back - he is a Masters over 50 ex UK Champ - he did lat pull downs with a reverse grip just slightly wider than shoulder width - he says it builds thickness - so I am using that instead of chins (bad elbow stopping me from doing them)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Adam on February 02, 2011, 07:22:09 PM
When you do a day of cv in your off season Steve  what form is it in ie power walk first thing ?  and for how long ?

Thanks
Adam


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: thebull on February 04, 2011, 01:05:16 AM
Hey Steve!

You had a while away from the stage and came back a right lump. Do you think time out and giving your body that chance to develop is key to progressing quicker physically?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 04, 2011, 12:29:34 PM
Adam - CV  - I tend to hit 15 mins x 3 on different machines off season just for variety.  So 15 mins on rower - about 4500m, 15 mins on stationary bike, 15 mins on stairmaster.

When trying to condition I tend to go for the power walks - 20 mins first thing, 20 mins starimaster and then 20 power walk end of the day


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 04, 2011, 12:51:48 PM
LOL - I am a right lump!!  Alway have been always will.

The shot below- I am far left is the last time I competed 1991 - Yorkshire Heavyweights - I was 87Kg - was still playing footy - although I think I did retire that year.  Shows the kind of size I had even when playing 3 times per week, training twice, and doing 3/4 times for weights - talk about over training!!  Plus my idea of diet was to cut things out!!!  Didin't have a clue but I was always ripped  ;D

If we then fast track to last year - I think with Jon Clarks support and advice I can just about nail condition - only photo I have of the UIBBN Worlds - I was 91.5kg there.  
NPA Yorkshires - 91.6kg
UIBBN Europeans - 91.6kg
Open Mr Lincs - 93Kg
MWC - 93.6Kg
NPA Britain - 89.7Kg

So my gains over the last decade have been about 5-6lbs of solid muscle.  But my main focus now is to maintain what I have - over 40 Testosterone tends to dip - and it is hard to make any form of progress.

But you know that this sport is all about illusion - I have been blessed with wide shoulders, narrow waist and big thighs (school ribbing - hated fat thighs) and with help, support and a bit more confidence - can now create a better illusion of size, shape and condition than I could a decade ago - where I was frightened by the size of people around me.

But a lump I will remain till they carry me out of the gym

[attachment deleted by admin]


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 04, 2011, 01:15:34 PM
Oppppsss forgot to add.

I diet down very slowly - to try and hold on to as much mass as possible, so no 6 week diet for me.  I started the diet for the Yorkshires Jan 1st - and didn't cheat till the day of the comp!  That was 5 months - and I pretty much carried on all year, very high carbs, high protein, clean fats.

I am looking at Sept 25 for my first run out this year - so it will be interesting to see if I can nail my condition for that one - and daft as it sounds I am eating clean for that now  ;D  That is an initial 9 months to come down from around the 99Kg mark that I am now - I feel huge at that weight, but still have all my abbs, can still hit the intercostals and my glutes are still ripped - why I just don't know - think each time you go very low bodyfat wise - it goes back on in a different spread  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Bungle on February 04, 2011, 01:33:40 PM
I'd love to be 99kg with ripped glutes!!! Envious m8, i can be very low bodyfat and my lady still calls me saggy bum  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 04, 2011, 05:58:13 PM
LOL  ;D - We all have our weak spots - I carry it on my lower back - that takes forever to come in - usualy the last few days if I drink tons of water!

In fact I am now paranoid - I do hyper extensions super set with low pulley rows every week - and try and stick in hypers a lot - even though I know you can't spot reduce! :'(


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: strange1 on February 11, 2011, 09:26:20 PM
whats your diet look like steve?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Wolverine on February 11, 2011, 10:38:52 PM
Steve mate
As a guy fast approaching his 40th birthday I am intrigued to know how you stay motivated.
You have won nearly every title going.
What are your aims this year? Retain all titles. I guess I must have the lowest boredom threshold out there.
You are an inspiration though along with my good mate Lloyd to show you can get better after 40.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 14, 2011, 10:23:00 AM
Hi Strange 1

My diet hasn't altered from the last two years clean eating plan I am afraid ;D  I am sticking in bits extra at the moment which makes the grub a bit more colourful and adds flavour - but it is essentially:

6.00 a.m.
150g Oats, 2 x scoops MM5, 10ml of EQ Oil, handful of blueberries, pint of green tea - 1 x 1000mg vit C, 1 x Cissus, 1 x multi vit
9.00 a.m.
250-300g baked potato - with a tin of tuna - splash of chilli sauce (added in 2 tablespoons of cottage cheese) - pint of water
12.00
250-300g baked potato - chicken breast 0 2 tablespoons of cottage cheese - 1 x banana, 1 x apple peeled - pint coffee
15.00
250g-300g baked potato - with a tin of tuna - splash of chilli sauce (added in 2 tablespoons of cottage cheese) - pint of water
18.00
8 egg omlette all yolks and whites, either a splice of turkey breast off the bone or ham for taste, brocoli, cauliflower, peas n carrots - pint of fresh orange h=juice
21.00
tin fruit cocktail, 2 x scopps EQ Nut Fudge protein, 10 ml EQ Oil - pint of H2O - 1 x 1000mg vit C, 1 x Cissus

After training I also take a protein shake - MM5 2 scoops

I have stabalised around 99Kg - so up from comp weight by around 7.5Kg - but I think a lot of that is H2O!!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 14, 2011, 11:00:33 AM
Hi Jon - hope you are well.

That is the one question I have been mulling over since last year and probably the hardest question to answer without exposing a raw nerve!  I read it on Friday night in Amsterdam - and have been thinking about it all weekend  :'(  Think my response may not make sense or will ramble - but bear with me ::)

I don't want to look back on my life when I am with my grand kids and say - "I could have been good at that - I wanted to be able to say I was the best"

I have "almost" suceeded in every aspect of my life.
School came easy
Sport came easy
Football came easy
Rugby came easy
Athletics came easy
Work came easy
Life is easy - I have a  wonderful wife, brilliant kids, a great job, big house, flash car - but I had a nagging doubt that I wasn't really doing anything of value.  My mid life crisis was an epithany that I was a "Gunna" - I was gunna do this and I was gunna do that, but not that well.

So - I am a jack of all trades.
Never quiet good enough at Footy
Never quiet good enough intellectually
Never quite good enough @ Athletics
I was very good at Rugby - but never went for it
I am not quite good enough at work (OK might be but it doesn't rock my boat)

So I am a nearly man - and I realised that I have talent and have wasted whatever I was blessed with and mucked about.  I never put the hard work time and effort in - to be the top man.  Was happy to be top 6 but disgrunteld when I was.

Bodybuilding is the same - I have pretty much looked like this since late teens early twenties - but I didn't diet properly (didn't know how and couldn't be bothered to seek help and advice) - expecting it all to happen without knuckling down and working your butt off.  Mezza kicked my butt in the first comps, then I kept on coming in the top 6 - but not really shining and getting down and defeatist.

It was easier to concentrate on the kids and family without putting yourself in a postion to be shot at and shot down - not by the judges, not by others but by yourself.

When I tried again a few years back at the Yorkshire Masters - Fivos kicked my butt, and I thought here we go again - I very nearly gave up then again and It could haev gone two ways - I could have had the same defeatist attitude as before and jacked it in again.  But Fivos did me a huge favour.  I swallowed my pride sought support, help and advice.

My saving grace were the kind comments (Mez, Lee Kemp, MJP) telling me I should have stuck at it years ago and the intervention of two people who I owe a real debt of gratitude.  Jon Clarke made me realise diet was king and Rich Gozdecki - kicked my poor mental attitude around.  a lot of soul searching went on then - plus hitting that 40 ish mid life crisis where you question everything about yourself, life, values and approach.

I had the essential ingredients to suceed - but my mind would not support the whole - it didn't want to knuckle down and work hard - why would it - I have never really worked hard in my life.

My eldest is the same as me in a lot of respects - gifted singing wise - but intrinsically lazy and I wanted to prove to her that if you do knuckle down and work for something that you really want  - you can suceed.

I didn't expect to ever win a comp, I didn't expct ever to win a British Title and I never imagined in my wildest dreams that I would ever be good enough to step on stage as a British althlete and grace a World stage.  I still can't accept that I won.  I have a strange approach to success - outside looking in I have it all - inside looking out - I don't feel like I deserve it. 

I know I worked my butt off the last 2 years and have fully enjoyed it but there is a piece of me saying you were lucky, it was a one off day for the rest - just the way I am - like an inner demon you have to overcome.

The gym though is where I feel comfortable, I just love being there, love training, love DOMs, love the banter, love the escapism, love the respect - working out - be that running, tennis, spin classes or bodybuilding is in my blood, I live it. 

My goal for this year - I would love to step on stage next to Roger Waters and give him the fright of his life. ;D 

Barring that retaining the British Masters is my focus, but if all the over 40s turned their eyes on that title - I know full well what a battle it would be - so with that in mind I am training as hard as I have ever done in the past and know that I have Jon Clarke batting in my corner for diet, conditioning and support and have my "little" Bro Quadzilla - enforcing PMA in my ear.

Long winded insight into my weird mind - hope it resonates Jon and I am going to post on your Q&A the same questuion - cause it really nailed me and made me think  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: MJP on February 14, 2011, 11:07:40 AM
Fantastic post, Steve.  8)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Mezza on February 15, 2011, 03:06:11 PM
steve please tell me my eyes are diceiving me ,your new pic of the young lad in photo omg?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: dan236 on February 15, 2011, 07:48:07 PM
steve please tell me my eyes are diceiving me ,your new pic of the young lad in photo omg?

I recall him being on a Ch 4 documentary a few years back. I think this is him:

http://www.youtube.com/watch?v=CJTSwoXSGag&feature=related


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 16, 2011, 01:49:37 PM
It is a bit freaky!!

I run a google search for freaky bodybuilders and it is amazing what you can find.  The claim for the litle chaps lifts is mind boggling!
But just look at his development ::)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: thebull on February 16, 2011, 06:40:10 PM
Hey steve. You delts are quite magnificent for a tall chap. Any tips for taller chaps on developing melon delts?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 17, 2011, 09:04:54 AM
LOL- It is all an illusion!

I found that I havea freaky rear delt on the left hadn side - it sticks out like a bit of beef glued on - the right doen't look like that >:(

I have from day dot though always trained the three heads.  And I tend to mix up the movements, rep ranges and positions.

So for pressing at the moment I mix one week of seated dumbell presses (am upto 40kg now - but struggle to get them up to my shoulders for the first press) and I have just started to do (not sure what you call it) 60Kg power cleans I think - so I hold the Olympic bar at my thighs - flick it to my shoulders and then press - then back down again??  I am failing on my traps doing this so obviously have a week point in there somewhere.
Always do side laterals - seated at the moment 12 reps x 3, fronts just 2 sets x 20 reps - both 18kg dumbells.  Then rears, favouring my head on an incline bench and body bent at 90degrees and then doing 8 reps with my hands parallell to my body and then 8 reps with my hands at 90 degrees - that is one set - I use the same weight x 3 sets.  I have a weak vertebra in my neck - so can quite happily do dent overs with a lot more weight - but then need a trip to the Chiro! - then I do shrugs - usually dumbells but also mix with bar - just straight up and down - no rotation - cause again that flicks my neck out.

I normally do shoulders with back, so not sure if that is the right thing to do - but it seems to work for me.

But like everything else - it is consistency that seems to work - I have never gone "heavy" never hurt them but have hit them week in week out for 25+ years - my shoulders are the first thing that rips up as well which makes them stand out a bit.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: thebull on February 17, 2011, 07:48:42 PM
Thank you steve. I am doing back and delts tonight so will follow your advice.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 18, 2011, 08:37:23 AM
hi steve, i am a keen reader of ur journal, like you i am a tall guy 6,3. i also have a weak chest area, do you have any exersizes tips wich you could share to help me improve?
when you say you are on clean eating does that mean 100% or do you ever go out for food with ur family ect?
i saw you at the mwc andthebritish final this year and reading about ur chrons inspires me
many thanx
marvin


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 18, 2011, 08:43:36 AM
Hi Merve
Thought I would move this one across so that I can continue the theme on here - hope you don't mind?

Chest - I hate training it - by fart the worst area for me to train - so I have made the decision to train it on its own - and I do things different every time.  I am power racking at the moment - on the smiths.  I put the bar about an inch from my chest and take the weigth from th ebottom, each rep I pause at the bottom - attempting to increase strength at the bottom of the movement. last time I did it - I managed to get up to 140kg for 3 - never done that before.

I have also followed the advice of a lot og guys on here with strong chests and I dip at the end of my work out.  I am still rubbish at doing it - still on my bodyweight only -= but it does seem to be having an impact.

I also don't do that much - 3 working sts on incline - 2 on mid incline and 3 on flat - with 3 dips to close - no isolation at the moment.

Clean eating - I don't eat any processed food at all, no buns biscuits, crisps, choc, rice, pasta, bread etc - so only clean sources usually oats, baked potato, tuna, chicken and eggs - with a bit of veg and fruit for good measure - but I take the skins off the fruit.  It is a ball ache and all the cooking kills me - but it is working. 
Eating out - every restuarant will make allowances for you - so yes I eat out - steak and veg, tuna steak and baked potato no butter!!  Just have to ask and make it clear what you need.
I don't dwell on it anymore - it is a way of life and I am pretty happy with the results.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on February 18, 2011, 01:14:00 PM
Steve,

1. Thanks for that long post. The First half of it I thought you were describing me (apart from the flash car - Galaxy will have to do). I feel exactly like that. Jack of all trades, never had to work hard, and got some great stuff out of it but never the best.
Its made me think a few things through as I have struggled a lot with these thoughts lately - a) I am glad you helped me realise this while I am only 28 - though lots of opportunities will never come back like athletics and education options, and b) Now is the time to do things. I am still trying to do everything. I need one thing at a time. Commit and try, and then start to aim for it. Ie Judo, the strongman comp, and BB shows.

Secondly mate - Hang cleans are from standing, upright row into rack position. Pressing is optional. A power clean is a full clean but the bar is caught above a parallel front squat. Parallel and below catch is a clean. :)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 18, 2011, 01:45:39 PM
 ;D Just goes to show I haven't got a clue- but that movement really is testing my middle and upper back!  Pressing bit is easy - I wonder if it is down to the way I have trained back for all these years?  Stuck to deads and bent overs - where as I concentrated on middle back today again - with machines and T bar - and really can feel my middle back and all down my spine - so from now I think I will have 2 workouts and mix it up.

Mon - I have been struggling with that question for ages - cause there is not real single point for my motivation. I don't really aspire to get bigger - never did - just enjoy training and being in the gym, I don't want to get stronger - never been a driver and now too old and on the downward spiral :( , never really had a hero to aspire to look like (Tony Currie - long haired skinny bloke who could do marvelous things with a football) so what the heck does make you train consistently for twenty plus years with no real goal?  I still can't nail that bit?

The comp thing really was to show my daughters that I was no super man (Daddy Hero worship) in the first instance, then it was to prove to them that the easy option is to quit - but if you try hard you can achieve way beyond your expectations  ;D

Think it was also a mid life crisis :'(

But it has left me with a real desire to go and do it all again, even after all the trials and tribulations of last year and the ups and downs - I am a strange person - but then aren't we all?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 18, 2011, 01:50:18 PM
I also agree Mon - you can have it all over a period of time - but as you have a real talent for Judo - grasp it with both hands.

That Olympic goal will help the powerlifting and bodybuilding - but that is a side line.  Aim for Gold - and I will happily be in the crowd cheering you on.  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: thebull on February 18, 2011, 05:21:46 PM
Went for some single arm clean and press steve, had already deadlifted pretty heavy but traps are feelin it today!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: merve500 on February 18, 2011, 09:21:48 PM
thanx for that steve. i am reall enjoying this journal and look forward to reading more


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on February 19, 2011, 12:56:11 PM
Thanks stevie. Some good advice there mate i certainly wont take for granted.

Im enrolled in the strongman comp as its for charity and i figured i'm training for it anyway by trying to get stronger so rather than talk about it like i always do, ill have a fun day out with the family doing it. And in turn the training will make me bigger and leaner physically, and stronger and fitter for the judo.

I had to miss a few early comps this year in judo due to dates, but there are a lot from the summer onwards both in comps and contest gradings as ill be a brown belt then and fighting for black.
Then after 2011, with some good comp experience, another year's knowledge and practice, and a black belt round my waist i'll be ready to starting fighting for national ranking, senior trials invites and the gb squad.

Then thanks to your advice and inspiration, when i'm done, i can turn to the natural bodybuilding stage. And chase my other sporting dream.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: daveybriggs on February 19, 2011, 01:20:27 PM
Steve,

Q1. who was the first bodybuilder you saw that really fired your imagination?
Q2. your standing infront of the squat bar, whats going through your mind?
Q3. World champion.. describe how you feel when you look at the pictures from that day(or the trophy is the missus has not put into storage ;) and do you know your a big inspiration to alot of people ?

just at my gym a lad i trained suffers with stomach ulcers and i pointed him in your direction, now he hammers it hard because he sees that it is something he can overcome if he keeps things moving forwards.
 
Q4. any tips on keeping the missus sweet when breaking the news your competing lol? :D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 19, 2011, 06:21:37 PM
Hi Davey - hope things are going well mate.  Some good and difficult questions to get my mind round  ;D

The first bodybuilder who really inspired me, left me dumb struck and was a pleasure to chat to was Nigel Davies - I still have not seen such a physique at any comp I have been to, natural or assisted - I was and still am blown away by his aesthetics - and I had been training for about 12 years then - I was literally wrapped up in footy till I was late twenties.

Squatting - I love legs - but have not really though about what goes through my mind  ;D  First set always hurts my knees, so I don't look forward to it and it preys on my mind. After that the discomfort goes away as I get progressively heavier and I love the challenge and the balls out nature of the movement - I normally have my "routine" I have to bang my chest against the bar twice and then get under, take the weight and go for it.  So guess my last thoughts are really "COME ON" - I don't believe in screaming - so it is all in my head.  I think after all the years I have belief that I can handle the weight - so again I mentally prepare myself for a certain number of reps - and that is usually dictated to by how many I got on the last set or how I feel on the day.  I occasionally call myself names to fire myself up - or indeed have used "certain individuals" or day to day stresses to do the same thing - I see them lifting more weight, more reps and working harder than me ;D

Immense pride fills me when I look at some of last years shots.  The best ones are from the NPA Finals - and the shots of my posing routine have blown me away - I can't believe I look like that - the compulsories I don't really like - I look award and feel uncomfortable - but the free posing and movement (although not my strongest point! Poise of a JCB!) are fantastic and I am really glad I bought the CD - I normally don't cause I just don't look like I envision I do  >:(  I also can't believe it - we don't really talk about it at home - why would we - three girls who don't really bond to my sport are not interested in how daddy feels, they do boast to their friends - but they are girls and not impressed by a freaky gravey stained bloke who is old enough to be their Dad!  So it feels very much like a dim and distant dream.

As such I don't really see myself in the same light as the other World Champs on here - they have been slogging their guts out for years - I feel like a bit of an impostor - and they have forgotten more than I will ever know about this sport ;D  I may have been training for 25 odd years - but only competing for a few years and it has all happened so fast - I almost think I have not come out of my apprenticeship yet.  I am a bit weird with personal glory - I find it far easier and much better to celebrate others success.

So I can't get my head around being an inspiration - I am just me, a normal Yorkshire tight fisted bloke who likes a quiet life with my pipe and slippers (OK for pipe substitute protein bar).  But if I can be of use I am more than happy to help - especially when it comes to eating problems.

Keeping the Missus happy - I gave up on that years ago! ;D  Trophies are in the loft, tan is hidden away, trunks are safely washed and stashed out of sight - and the comp dates are on the calendar now - have started on my 26 week diet quietly without telling her - and find that diamonds seem to hell or exotic holidays in the sun - oh and she wants  new car ;D

[attachment deleted by admin]


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: MJP on February 19, 2011, 07:18:58 PM
Steve - Eric Guy was positioned too far away from the stage at the pre-judging at the NPA Britain last year. He realised his error but had to wait till the judging was done before he moved to just behind the judges seats, that's where he normally films from. And as you know the photos from there are fantastic of you.  :)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 21, 2011, 09:21:36 AM
I think it is more the compulsories are not my natural flow  ;D  But agree some of the eveing pics are very flatering ;D  I am starting to lok like a bodybuilder and not a beach bum!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Zid on February 23, 2011, 05:12:46 PM
Afternoon Steve,

Hope you are well big man.

As a football player myself (I’d never say “footballer” as I am rubbish!) I love training and equally love doing weights. Changing things up, enjoying the gains of training and clean eating etc but due to the sheer volume of CV and intensity in many instances, I have a fairly pleasing physique but not necessarily a particularly muscular one.

My question to you: How do you know when you are big enough to compete? Are you ever “big enough” to compete? What made you initially take this on?

I am 6ft and you are also tall for a BB so I wondered whether you have ever thought you weren’t big enough? Taking extra consideration to my comments about football and how this makes an impact.

Apologies, I know this is more like a couple of questions, but I hope you can gauge what I am asking ???

Your thoughts?

Mark


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 24, 2011, 09:17:30 AM
Hey Mark - you are a footballer and a damn good one - playing at your standard is nothing to be sniffed at - I would love to be back in and amongst the banter and the linament!  Once your boots go on and the adrenalin kicks in - you are a different person and come alive.

I was called Chip @ most places I played as in Chippendale - I hated the connotation - as I was serious about playing and wasn't obcessed then about weights!  So your pleasing physique sounds very much like I used to be.  I am just over 6 foot and was around 14'8 when I was playing  - heavier than when I stand on stage now  ;D  But I would say my legs have come on the most since I stopped playing and running and cycling.

Not big enuff - yes I still think that now - we all have body dismorphia - some think they look like Arnold in his pomp - some think they look like a skinny teenager - I stil have my young (Mrs calls it immature) view on life - so I see a skinny sod in the mirror - last year went a long wawy to altering that perspective - but it still prevails.

So as to the question when to step on stage - I did it for the first time when I was 30 and I wished I had done it as a teenager - it is daunting but a great buzz, different from anything else you have treid.  I love team sports and this is individual - you can't hide

But go for it


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: daveybriggs on February 24, 2011, 09:27:05 AM
nice answer steve, things are good my end cheers mate :D could do with a few more hours in the day but who could'nt lol

what bodyparts are you looking to bring up and how are you doing it?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 24, 2011, 12:17:03 PM
Hi Davey
Don't we all - got to the gym fro 5.30 this morning to hit legs - am absolutely jiggered now  ;D  Like jon Heaton says - if you want to train you will find time.
Lagging Bodyparts - am well aware my chest is not my strongest point - from the front on relaxed pose the upper chest is non existant, so I have split out chest and training it on its own.  I am doing power rack work at the moment to try and increase my strength at the bottom of the movement.  So I rack the bar about an inch from my chest and press from the bottom and each rep I pause at the bottom and press again.  It does work and my strength is increasing when I flick back to dumbells. I also do 35degrees and then 30 degrees then to flat - so hitting two different inclines.  Plus a lot of guys suggested to dip at the end - I can't do some of the added plates that you do - am a weakling on this - but it seems to be working. 
I have also shifted calves to number 1 in my work out when I am strongest and am hammering them - I had a ruptured achillies on my right leg and lots of scar tissue - so my claves are a very odd shape and the size differential is huge  :o
Mind you at my age I am not expecting miracles  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: CJB on March 01, 2011, 08:40:02 PM
Hi Steve, what was your diet/eating plan for last years npa british? Was it similar to your offseason diet with reduced portions as that in itself is a very good & clean offseason diet! Also how much cardio did you do & how long was the diet for? As I judged the npa british last year you were a clear winner & looked like you had kept most of your muscle mass whilst dieting which in itself is an achievment as a natty. Thanks. Chris


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on March 02, 2011, 11:15:54 AM
Hi Chris - Many thanks for your vote of confidence, back stage it was very hard to see who would win, Wes looked great up top - but light on his legs due to injuries to his back, Andy looked phenominal and I though he had it, Chris Cowan - if he hits peak condition I think would have won - he is wonderfully balanced all round and big to boot - but the top 6 all nailed condition and to read I was a clear winner is a great boost ;D

Eating wise - I don't change the way I eat from now all the way through to the last couple of weeks.  I know that sounds utter crap and totally riduculous!

Breakfast – 6.30 a.m. ish
150g Porridge + 2x scoops MM5 +small banana + handful of blueberries + 10ml EQ oil   
Pint green tea

2 weeks out Swap from above to:
5 x Shredded Wheat, 2 x scoops MM5 protein in water +10ml EQ oil

1 week out swap to:
5 x shredded Wheat, 2 eggs fried no oil – plus tin tuna on top + 15ml EQ oil

10 a.m.
250g baked potato, tin of Tuna, chilli sauce
Pint coffee

1 weeks out swap to
250g baked potato – no skin, 200g Turkey
Pint coffee

Banana + apple pre workout
1.5 litre water during
Post workout – 2 x scoops of MM5

1 p.m.
250g baked potato, tin of tuna, chilli sauce or chicken breast + banana

1 week out swap to:
250g baked potato – no skin 200g Turkey

3.30 p.m.
Chicken breast, 250g baked potato, chilli sauce
Pint Coffee

1 week out swap to:
250g baked potato – no skins + 200g Turkey

6.30 p.m.
8 egg omelette (whole)
Broccoli
Cauliflower
Peas
Carrots
¾ pint fresh orange (2weeks out water)

9 p.m.
420g tin of mixed fruit
2 x scoops of EQ Nutrition Nut Fudge
10ml EQ oil

2 weeks Swap from the above to:
½ Honeydew Melon +2 x scoops EQ Nutrition Nut Fudge + 10ml flax seed oil

1 week out swap to:
½ Honeydew Melon + 15ml flax seed oil + 2 x fried egg plus tin tuna

The only thing I am doing at the moment which is different from the above is eating a third of a tub of cottage cheese in each of my baked potatoes and that is keeping my weight up around 97/98kg - I did the 09 & 10 MWC at 94kg - I didn't increase water to dry out the condition for either of those shows - then I am not that far off being on stage condition.  10-11lbs tops - as I was consistently 91/92kg last year - dipped under 90kg for the Britian - but feel I suffered slightly for doing that.

I think of my eating as a straight horizontal line - I eat the same macros day in day out - so when I am going to get ready for a show - I will use cv, stepper, walking, cutting routines to increase the intensity to sharpen me up.  I think of cv as a straight line off season running parrallel to the eating so I do 10 mins cv 3 x per week at the moment.  Once I start to focus I need to drag the cv line closer to the eating line so I will up that to 15 mins and see what impact that has over 6 weeks or so - then I will up it again to 20 mins 3 x per week and give that another 6-8 weeks to see the impact.  and I keep on going like that till 6-5 weeks out when I stick in a walk for 30 mins early morning and another walk for 30 mins when the kids have gone to bed. 3 weeks out I pose every night 3 times compulsories and 3 x routine - so I keep upping rhe ante each week and tend to get lost in cv hell!!  I also use Jon Clarke to mentor me each week to check and advise on progress - Jons word is law  :o

So 2010 I started my comp clean eating Jan 4 - and stopped Nov 11 - thoroughly worn out mentally and physically and I have to say I could not do that again this year ???

I am aiming for Lee's UKDFBA comp end Sept at the moment and have started to try and take out the cottage cheese - but am fighting a loosing battle there - but I can alrady see my shoulders lean up and my abbs sharpen - and that is 30 odd weeks out.  But I have learnt the last two years that if I use the mirror and not the scales then I can take my time, come down really slowly and keep as much muscle as possible.  I also find I don't get that grumpy and don't feel the need to cheat barring the occasional bit of choc or kids sweet  ;D


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Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Damo NY on March 02, 2011, 02:38:48 PM
Great read Steve.

Look forward to meeting you at Lee's show (or possibly at one of the earlier ones).  You never know, we might even end up onstage together!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on March 02, 2011, 05:02:01 PM
That would be great - I am going to be on the stand at the Welsh BNBF - cheering Si on and supporting the EQ stand


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on April 20, 2011, 08:45:56 AM
Big Steve,

An inspiration to many, especially to me; I wonder if I can ask you a quick question?

White baked potatoes are considered to be a fairly high GI carb and you seem to eat loads of them and still get ripped to shreds. Of course the fibre within the skins can slow their digestion to an extent and prevent the dreaded middle of the day insulin spike, but in your last week you drop the skins?

So...
What do you think about the whole GI thing with potatoes?
How come you dont choose sweet potatoes etc for their low GI? and,
Why do you drop the skins?

Thanks mate.

James


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on April 26, 2011, 07:11:38 AM
Hi Mon
Hope you are well mate and had a great Easter - apologies for the tardy response - been away for a complete break, gym, work, stress - so nice and relaxed and raring to go now.

My Metabolic rate is through the roof  ;D so I am not too worried about high or low GI - it seems to work for me - I have no doubt that somebody somewhere could point me in the right direction - but when I have strayed from my current diet - I lose weight - just drops off  :'(.  I have gone through a stage of eating sweet potatoes but got bored of the taste and keep coming back to my trusted source.

I drop the skins cause I am usually in a fine balance bewteen slowly coming down and hitting that smack on condition, they hold salt - and that is the enemy in the last week - plus that is what I am being told to do - I did the MWC last year without droping them and wasn't as tight.

My internal problems probably mean I am a total freak - 5500 calories a day plus - even when dieting (I don't count protein shakes etc) - but I bet I don't absorp 65% of that due to the Crohns, so what I do is probably not going to suit anybody else.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on April 26, 2011, 08:42:18 AM
Ok mate, cheers for the response.

Its amazing how bodies can vary so much.

5,500 cals is huge!

Do you know roughly what your macro balance is?

Cheers


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on April 26, 2011, 08:46:38 AM
In addition to the above i note you have very little fat compared to the rest.

Your morning oil and evening 8eggs seem to be it. So including the rest probably 60-65g?

I may try a low fat higher carb stint on mine having seen this to see how i get on.
Thanks.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on April 26, 2011, 01:58:37 PM
 ;D I wouldn't have a clue - I eat big - look in the mirror if I am adding fat - I up the cv - if I am off season I drop the cv and reach where I am now - 99Kg - photo attached
I come in for a show around 91-94 (dipped under 90 for last years British Finals but felt poorly!) - so I may look Ok - but I am no way tight and ultra conditioned.  But nor do I believe in being a bloater and stacking the excess on.

My problem is that I am prone to Illeum problems more than anything lese - where the fat is benerally absorped - so high fat foods make me feel lethargic and trigger attacks.  Junk food is a killer for me - converseley now I understand that and have stabalised over the last 2 years the diet regieme really helps with bodybuilding - shame it is a god damn awful way of hitting condition though.

I don't often look at food and want it - but after smelling choc all weekend I did want to try a bit!!  Enjoyed a touch of Green & Blacks dark choc and ginger


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on May 11, 2011, 06:48:09 AM
Ok, Steve now for the dodgy questions...

For competition,

1. What tan do you use?

2. What method of hair removal do you use?

3. Do you have to wear oil as well as tan?

4. How did you come to develop your posing routine? As in music choice, pose choice, order of poses etc.

Cheers


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on May 11, 2011, 01:16:14 PM
I use Panatta - be check which fed will allow you to use it - this is gold dust to get and this is the only web site that is trust worthy   http://www.the-nutrition.com/store/index.php?sl=en

Hair removal - shave - Veet under my arms - hate that bit and I usually shave 6 weeks before the show so I don't get a rash - I also gte my back waxed!

No oil - cause the tan is brill!

Routine - Jon Clarke devised the basics and I did it consistently last year so I could do it in my sleep - main bit is to look confident and even when you forget bits - make it up and carry on!  I am starting to pull ideaas togetehr for this years routine - but I am stiff as anything and can't dance for toffee!! ::)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on May 11, 2011, 03:49:16 PM
Thanks Steve! World champ showday tips!

Brilliant.

I'll follow your advice. I already shave my armpits! But clipper my chest and my back needs attention. Wifey has agreed to groom it.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on May 12, 2011, 12:12:22 PM
Ha if the wife has agreed to do it - get everything else removed at the same time  ;D

I was always -vely critiqued on my poor tan before using Panatta (and rightly so) - Dream Tan makes you sweat and it drips off me in floods of red stains leaving a puddle on stage - Panata allows you to sweat through, which means it doesn't run and stays looking spot on.

It also allows you to pump up back stage like a looney - and still look spot on when you hit the stage - I won't use anything else now.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: daveybriggs on May 12, 2011, 03:24:27 PM
going to invest in some pannata I think!

nice and easy question for you steve...hows the prep coming? and which bodybuilders are you most looking forward to seeing compete again?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on May 12, 2011, 04:18:16 PM
Prep is going well, squatted my butt off today - condition is pretty A OK at the moment at roughly 99Kg

I think I can't wait for a Delroy - Neil Ashley show down again this year, Steve Davies to come back bigger and tighter than ever to have a ding dong with the Zambra deadlifting machine

The MWC could be a real highlight this year if all the big boys turn up and in decent nick - Will Jay Hollingsworth compete, will Vince, Michael H, Andy Palmer, Rich Gozdecki some old git if he gets invited ;D Love to see the Mighty Oak come back - will try and convince Mezza to come back  ;D

I think the Masters is going to be hellish tough - think Chris Cowan if he nails condition is going to be difficult to beat - Andy H will come back kicking butt wanting his crown back, Fivos, Mark Houghton, wil Delroy move up, will Gus Fisher, will Thala?

Have a few personal favourites to watch out for as well not necessarily class winners but guys you know work their butts off to get on stage - I also love the stories of overcoming obstacles and we see them each time a comp comes on.

Think most of all I like to see the Novices - what this sport is all about and where the future Kings emerge from - it is great to see lads and lasses grow and progress and take over

Move aside you old timers the new bods are a coming  ;D



Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Mezza on June 06, 2011, 07:34:30 PM
BIG STEVE.

Your looking the Bomb mate - you with your top of on the npa stage the other week hats off to you all your hard work has and is paying off,you will do very well when you stand on stage this year...

Respect

M


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 07, 2011, 08:30:30 AM
Cheers Mez - pity I can't hold on to the mass - will end up at 92Kg again  ;D
Aim to be ultra conditioned this year - for me - but will never attain the look I view each time I open my office door.

[attachment expired]


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Mezza on June 07, 2011, 10:37:14 AM
Champ....

You will nock a few out on stage this year ...



Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Bsimons on June 07, 2011, 12:29:25 PM
I've seen this pic a few times now- its incredible and always makes me look twice as it looks like Mezza has no skin! Do you think it is possible for any competitor to get to this condition....eventually? or does it take a little extra in the gene pool depaterment?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 07, 2011, 12:53:10 PM
I think Mezza is genetically gifted both physique wise and condition wise.

But I think he will be the first to admitt it takes a whole lot of guts, dedication and determination, never mind mind over matter to get any where near that kind of condition.  If you read Mez's blogs he goes to dark places where other fear to tread  :'(

It is something to aspire to - but maybe a bridge too far for most - think you need to predisposition to get like that.

Rob Feasey was the same - freaky.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Mark on July 29, 2011, 05:22:36 PM
Hi Steve.

 I would like to ask this question to you because you're  roughly my age, Steve, and would like to know your take on pre-com training as a Master.  I,ve notice, personally with myself, especially as i've become older, it taking me alittle longer to recover after an intense training session, compared to when i was 21 or so!
 So my question is, Steve, does your training style and intensity change as weeks come closer to contest, with training days increasing also?
 So, if ones diet begins at 24 weeks out; how would your training go from there, especially 12, 8, 6, 4 and closer to contest. Do you try to keep ethics and style to training the same,as say, to when you train away from the contest callender. Or as you appoach contest, does intensity and style change alittle: thinking ahead more cleverly as you train, for better body recovery towards the next daily training session - which could be the following day? I know having a impeccable and efficient training diet does make an incredible difference to recovery,especially when training daily, with ample rest also, but at times, these aren't enough, especially when ones, say, Central Nervous System or Endocine System will take longer to recover because of age-leaving the body and mind more fatigued- something good sleep, relaxation, good food and even massage can't heal overnight!
 So, Steve, I would be very interested on your take on this particular time of training...
 Cheer, Steve! And many thanks.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on July 31, 2011, 10:58:28 AM
Hi Mark - us oldies need to stick together - so any help advice or support I can give - I am more than happy to help (or try!)

I totally agree - I never believed it myself till I hit 43, suddenly I can't max out anymore - and if I do - on pure ego, it takes me weeks to recover!  I was in vegas 2 weeks ago - work!  And squatted 180kg - purely to outdo some meat head Yanks who were jucied up and cissy squating - I hurt my lower back and even after a week in Tenerife it is still pulling!  Hasn't stopped me doing a cutting leg routine this morning though in Prep for the BNBF North!

Diet - I eat clean all the time - I have done that for the past 2.5 years and stay within striking distance of my comp weight (I decided to go for the BNBF Heavies the day before I went to Tenerife!  So realistically have a week to prep  ;D Mind this is not specifically for bodybuilding - I do it to help with a few digestive issues I have.  So far the results have been startling.  I have made massive improvements condition wise - no added size - forget that after 40 - it just does not happen.  But my muscles have altered in the way they look.  This is an illusion game after all.

Training wise - I have until recently stayed heavy and low reps right until the week of a comp, this year in an effort to improve my leg cuts I have resorted to a Andy Merrifield cutting routine (sorry can't divulge that mans secrets - but he is open to training sessions to help!)  That again seems to be paying off and my legs have improved.  But essentially I treain pretty instinctively all year round - if I am tired I back off slightly and use a lighter weight - if I feel good I go for it.  I am not concerned about the poundage - I am not a power lifter I am (hope) a bodybuilder - so reps and the feel on the muscle is far more important that sheer weight moved.  I also stay very strict to stop injuries and reffered pain - which we all have after years of abusing our bodies  ;D
My training is very intense all year round. I tend to look at 15-20 secs rest between sets and use minimal cv - off season.  On comp time I up the cv to 15 mins 3 times a week - then to 5-6 weeks out - then start to power walk twice a day from 5 weeks out, add in posing practice and routine practice 3 weeks out and if al that is not working I up the cv to 20-30 mins.  Mind again forthe BNBF North - I have done none of that and will go on stage in my 7 weeks out condition!  with no posing practice of cv work  ;D
I don't use scales - I use the mirror - I find as you come down and see the mass drop off it preys on your mind and it hurts - if you use the mirror all you see is positive improvements - no negative thoughts!
Sleep I am the worst ever!  That is one element that I can't get right even with ZMA etc - I might be a monster if I could manage that bit!
I agree the sheer fatigue on comps takes it out of your endocrine and CNS - so recovery is a must.  I am lucky that EQ sponcer me and I have access to their products - massive help.  But eating the right things at the right time off sets many issues

I am lucky that I don't drop carbs so generally always feel full muscle wise and never dramatically hungry - but then that is why I take weeks to come down for a show and not 6-12.  the latest Muscular Dev - has a great article on just that.  It shows on clincal studies that a slow diet adds lean mass (not too sure about that) where as the short sharp diet loses mass.

Starting to ramble - so will stop there - hope it helps and shout if you need any help.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Mark on July 31, 2011, 02:46:28 PM
Hi, again, Steve.

Thanks for the reply, knowing that you're so close to  BNBF Northern, i appreciate that! I've took on board the comment about looking through the mirror more; judging ones physic, rather that recording weight on scales- that will really help. It's true, we natties spend years building ones physique, adding alittle muscle stage by stage, then when dieting starts and as one slowly starts to diminish-so to speak- it can, I would think, play havoc with the mind, because of the body heading in a direct ones not used to. This method I will put into practise when it's time for me to compete. Thanks for the additional info, also, it all helps and I'm very appreciative of them. I've trained on and off for years and understand many aspect of training, but show work and competition is a whole new ball game for me at the moment,Steve, but very excited to be getting involved with it all very soon!
 I've been in contact with you about advice a few time now and even introduced myself to you at the 'NPA Yorkshire' and you came across humble and very helpful. Thank you for that, Steve!

All the best, Steve, and good luck with your endeavours!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on July 31, 2011, 04:53:19 PM
Dean I totally agree 3 oclock for me every day and why I have already shelved any plans for next year - it has to be a family and work focus year - no holidays with dieting, no delaying or neglecting to go on holiday, hitting those deadlines instead of the garage to practice posing, finishing my OU courses - which I am half way through and stalling.  Focussing on the kids - even though they never come second - my mind is sometimes elsewhere >:(

At least the kids are more self sufficient these days and I don't have to change nappies or play princesses all day  ;D

But agree it has taken over my life to the point where I have hit lows I didn't know I could - I have too positive a spin on life - until now  ;D

I am doing the BNBF Northern to pick me up - and it has worked.  But I need a break from the all consuming passion and incessant desire to diet that competing induces.  BUT I need to comitt to repeating last years results first  ;D

You may never combat the insomia. I never could and always ended up completely knackered at the end of a long hard diet. Sometimes I'd go to bed at 9:30pm and be awake at 2am, eat breakfast, then be at the gym for 6:15am. When that happens, however, it's as though one's whole life revolves around training and dieting. In fact it does.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: MJP on August 01, 2011, 10:08:54 PM
With all you have achieved Steve (and not just in bodybuilding) I'm a bit shocked that you've had lows, you always come across to me as someone very helpful and inspirational, good luck with all your contest plans, mate.  8)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on August 02, 2011, 07:39:39 AM
 ;D I think it is part diet - part age - part hormonal  ;D

Diet - 3 years of eating clean ends in feb - the closer it gets the more relieved I am - but also th emore apprehensive.  I am supposed to introduce "processed" food stuffs back in slowly - am I scared of doing that?  Shitting bricks.  I have been so well for nearly 3 years now and I do not wish to go back to feeling crap and taking the drugs they so easily push your way to reduce symptems I have conquered with diet.  Another reason for next year off - I need to think and plan how I approach this.  I only miss Pasta - so may never eat bread, rice etc again - def won't touch booze - maybe the odd glass of vino on occasions

Age - I am at the age of not believing - discounting everything I ever knew - mid life crisis - yes probably - no porche or motorbike for me - the stage called - maybe I am more settled now and not yearning for anything new - but will always chase that next challenge

Hormonal - male PMT???  Is that possible??  think it may be  ;D

Just riding the wave at the moment and focussing on the next thing.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Damo NY on August 11, 2011, 11:11:10 AM
Hey Steve,

Is your tan still dark from Sunday?  I still have a good colour. Can't get the bloody stuff of my hands properly though. It looks like I have a skin condition!

Looking forward to the photoshoot, which I assume is still on despite the rioting in London?

Do you know the agenda for the day?  Message me if it's easier mate.

D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Damo NY on March 16, 2012, 01:24:48 PM
Hi Steve,

I know that you're taking this year out and given someone else a chance to win a Masters title  ;)
Are there any particular areas of your physique that you are looking to improve on, or is it just a physical/mental break more than anything?

Cheers

D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on March 20, 2012, 09:11:07 AM
Hi Damo
Hope you are well
I sit here with major DOMs in my chest, back aching and shoulders preventing me from raising my arms above my head  ;D not to mention my shattered knee from 40 reps on 200kg leg presses last Thursday x 5 sets. (superset with hack squat just to finish them off)  ;D
I have a number of aims and goals this year to maybe not improve incredibly but try and keep ahead of everybody else.  The Mighty Oak gave me some really good tips on improving upper chest and I am sticking to that advice religiously at the moment and I think for the first time in 20 years my upper chest is starting to change, my traps needed a bit of attention - they do grow - so I don't train them and I was finding my neck was becoming a weak area - always pulling.  Leg condition (just can't get the razor cuts most others can)
I am also focusing on my diet - not just for bodybuilding but in general - understanding the impact of different macros and food sources have on enzymes and digestion, I have made a  number of tweaks so far - mercury fillings out, Mercury is toxic and binds with digestive enzymes in the gut to mis-shape them so they can't do their normal function - can't say that is having much of an effect just yet! Added in probitoics - (not yakult type ones!) and digestive enzymes. 
But I seem to be a "healthy" 100+kg at the moment so things seem to be working
Plus I want to focus on increasing brand awarenes at EQ, launch some new interesting lines and put my energy into something more useful than getting my weary bones on stage.
I aim to be back next year (goals already in mind) and I am training hard to make sure I have every chance of reaching those goals.  Need to come over and jump into one of your session - can catch up then


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: CurlyTop on March 20, 2012, 08:50:13 PM
Steve can you share these tips on how to improve the upper chest?  ;D

Pleeeease.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Adam.uk on March 21, 2012, 04:14:03 PM
Im with CurlyTop, what are these said tips Steve?

and also, im interested to see what your diet looks like now your taking a "break" mate, i know you've eaten clean for over 3 years now. What does your current diet look like? I presume you havent strayed too far from what you've been eating these past few years?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on March 21, 2012, 05:27:14 PM
 ;D Diet - I have altered very little - mainly dropped cv so I am not so lean.  I have altered my 3 p.m. meal - I rotate between a tub of quark, a mashed banana and 2 scopps of MM5, with a mashed banana and a tin of tuna and 4 or 5 rice cakes, or an occasional bagel with peanut butter and a peak body 50g protein bar - they are nice and 50g of protein in each one mmmmmmmmm  I guess I am still around 11% bodyfat maybe slightly lower, but very hairy!  The rest of my diet I am stil clean eating - fraid that can't change  :'(

Upper chest - I only do dumbells and Mark noted that most people on 45 degree incline slide their backside down the bench to make it easierand probably only hit 30 degrees, so Mark suggested I start at 60 degrees - knowing I would still slide down and hit 45 - if that makes sense?  So I started before Xmas, had to drop the weight dramatically but have worked my way back up to 46kg dumbells now for reps, I then hit 45, then 30 then flat x 3 sets on each - like one all mighty drop set - makes my chest ache like hell then I hit dips.  It is true - everybody I have watched since slides down and never actiually hits 45 degrees - simple really - but only when somebody you respect tells you so.  I don't expect to get a Might Oak chest though  ;D

I have also moved back in to high reps heavy one week and low reps very heavy the week after.  Love the low reps - hate the high reps.  Low reps = big fat DOMs a few days later, high reps = head spins but no DOMs - but I feel like hell doing it - just after I feel like I haven't trained.

Plus I am back into 10 weeks training and 1 week off.  My body takes a pounding and needs that break

I am loving training again and really focussed on my goals for 2013 - if I can stay injury free for that period I wil be over them moon  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Wolverine on April 04, 2012, 08:58:02 PM
Steve
Being a fellow 40 and over athlete I'm interested to know how many days off you have per week.
I love training as we all do but I am forcing myself to have 2 days off every 7.
What's your take on days off?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on April 27, 2012, 10:08:45 PM
John you old sod:-) I love being in the gym, But can't wait to get out either:-) training 4 days for weights at the moment, other days too darn busy with work and Dad's taxi.
The days I don't train I try and walk if I have time, working from home full time is ace but can become a prison:-)
I try and go full on for 10 weeks then I find my bones and joints asking me nicely for a break, I then go to a lady who specialises in trigger point therapy, she pummels me with fingers of steel, that takes a few days to recover from, then go again:-)
Which World Champs are you aiming for this year? Can't help looking back to Barcelona and seeing you there the UIBBN after being so close before and now two crowns in different feds:-) wondered if the first time is the best or like me did you get time to savour the second?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Big Kev on June 10, 2012, 10:07:56 AM
Hi Steve mate, can I ask you you your thoughts on loose skin. I am 54 and been dieting for 2 years, well, started last year, jan 2011, but stopped when my hernia got nipped doing deadlifts and ended up having an operation to fix it, was considering competing that year but...so I started again this year, have lost approx 2lb per week and now as Im getting leaner my skin around the stomach/belly button area seems loose and crinkly (stop laughing lol), do yo think this will tighten up as I get to comp condition. In total since last year I have lost 26kgs and have another 8kg to lose for, hopefully, my first comp in August. Any help/comments greatly appreciated, thx Kev.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Wolverine on June 10, 2012, 10:47:25 AM
Steve

I think I answered this question in my Q&A. Both World wins special for different reasons. UIBBN for the team spirit, great camaraderie and getting revenge over Felix from Catlalan and the INBF for getting a great hard fought win against the UK champ Gavin Gibson.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 13, 2012, 05:12:42 PM
Big Kev
Now there is a question I can't answer.  I have a numbe rof mates who have lost a load of weigth and hit the stage (7 stones etc) and they all carry a little loose skin arouind the areas they used to carry their surplus.  I am no expert on skin elasticity, sory
I have been lucky to have really struggled to have put weight on through out my youth and 30's, even now I struggle to add any real mass.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Big Kev on June 13, 2012, 06:33:41 PM
OK Steve thanks anyway, you may see me drifting round the MWC stage with it tucked in my pants ;-))


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 17, 2012, 03:26:52 PM
Those pants ain't big so can't be much!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: tony_b on July 06, 2012, 01:26:35 PM
even now I struggle to add any real mass.

lol, did you buy your mirrors from a Circus or something?!?! Not sure how you don't see 'real mass' when you look at yourself!!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on July 06, 2012, 02:33:09 PM
body dismorphia - why we hit that gym so hard every week - and then again when you stand next to Quadzilla at 18 stone and conditoned you do feel puny!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Mac on July 08, 2012, 09:07:45 PM
Bit of a boring question but what does a week of training look like offseason?  :)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on July 17, 2012, 04:23:34 PM
Sunday - Back and Shoulders, abbs and calves - typical heavyduty stuff, Deads, Bent over barbell rows, seated row super set with hypers, chins to close off with, Standing shoulder press, side laterals, front raises - I tend to use a plate and sling it up and catch it again, bent overs and upright rows.
Monday - Chest - Gozdecki style at the moment - as heavy as possible for 12 reps - satying at 30 degree angle, press 4 sets, flies super set with presses, press again with as heavy as I can go, then pec dec
Tuesday - Tris n Bis - I love training them together get a fantastic pump
Thursday - legs - squats, hack squats, leg press, lunges, hams, calves - not all at once as I alter every workout to stay fresh

I have about 15-20 secs rest between sets and treat everything like a massive drop set
10 mins cv on bike after more for educing latci build up and fatigue
I tend to train for the feel, so if I feel good it is heavy if not I back off a bit - but not on the intensity

A bit boring and very old fashioned  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Damo NY on July 17, 2012, 09:11:57 PM
Steve, That tricep shot on your avatar looks wicked  8)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: felix on July 17, 2012, 10:04:43 PM
Awesome tricep photo Steve.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on July 19, 2012, 12:17:17 PM
 ;D Cheers Damo - Cheers Felix - I know it can get better, think I could look harder still - especially after watching Henry Elsom last weekend at the NPA South West - he really was granite, very impressive
Must admit I have been floating along for a few months, thinking I was training hard.  A trip to see Mr Gozdecki kicked my arse back into gear as did going last week, the strength in depth at that show was very good - so I have upped my game this week - big style


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Adam on July 27, 2012, 04:11:51 PM
Hi Steve .   

Your tricep picture on your profile is insane  :o

What does a typical tricep workout look like for you ?  Anything in particular you have found has really improved there development ?

Thanks alot


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on August 07, 2012, 12:44:54 PM
Hi Adam

Sorry - been a bit ofa busy chap last few weeks!
Triceps - I think they stem from cycle racing.  My old fella (step dad) was a domestic on th ePro circuit when I was a kid so I was brought up on 2 wheels, your triceps take a hammering  ;D
Biceps I put that down to 5 years of building with 9inch blocks - 65lbs each, tends to have a dramatic impact if you wall 500 a day  ;D
Workout wise - I am training them both together at the moment.  I have hurt my chest bicep tie in pretty badly at the moment, so I am training around a number of injuries!  I did manage to do 10kg dumbell curls today - that is th ebest I have done for a week or 2 - was down at 6lb curls last week!
This was my last real work out
Tricep close grip bench - 3 sets heavy, 100Kg x 10-12 reps - super set with EZbar curls 60kg x 10-16 reps
Tricep, skull crushers - but I use a 20kg dumbell in each hand 3 sets x 16-20 reps - super set with seated bicep curls - 32kg - 34kg x 8 reps
Triceps - cable push downs 3 x sets 8-10 reps superset with hammer curls

Not much and I get throguh that in about 20-25 mins.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Proff on August 14, 2012, 04:56:38 PM
Hey Steve,
You're really catching me up in the triceps race?  ;D ;D


Awesome dude.
I'll have chips and brown sauce with mine.

Mick


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Adam on February 15, 2013, 06:23:08 PM
Hi Steve hope you are well.  I have been looking through your journals.  I read that you used to do CV in the evening when your kids had gone to bed .  How far away from a meal did you do this , did you have a meal after ?  Also due to being late did you take any supplements/ stimulants ? .  Also when doing your cv first thing you then have 1 meal before your weight training do you find doing the cardio so close to the weights effected your session ? 

Thanks Adam   


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 19, 2013, 05:58:22 PM
Hi Adam - thanks for the prod  ;D

I tend to do 15-20 mins cv sessions, so when I finally get close to a show agian - I would walk for 20 mins at around 5.30 a.m. eat @ 6, 9, 12 train straight after my 12 grub - 30-40 mins weights and maybe 15-20 mins cv - then 20 mins walk again in the evening along with 20 mins posing practice.
I don't alter my food intake so I just up my game and intensity.
Yes I tend to eat aftewrwards - but just my normal 9 meal.  Mind you my youngest goes to bed a bit later now - so my times or eating wil have to move a bit!
I have been eating clean since Jan 1 and am just starting to see some form of detail coming back in now - good job with only 11 weeks to go till the first tanning of the season  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Toby on February 19, 2013, 08:32:52 PM
All of your CV is done via walking? What sort of pace do you walk at?

Are you weight sessions high paced/volume for the metabolic effect or are you a heavier and slower trainer Steve?

11 weeks til the first tanning? I'm game  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 20, 2013, 09:32:33 AM
Hi Toby pretty much - or the stairmaster if I can get one - my knees are blitzed from football - so I have to do low impact.  All my walking is power walking at top notch sweat inducing pace.
Training - you know my pattern - 15-20 seconds rest when on my own - OK you can't keep the weights too high - but then do you need to?  It isn't a strong man comp.
I still have my football circuit training mentality, fast hard and out - I don't like the gym - so why would I want to stay in there longer than necessary?  I don't grow there and it is the place that gives me pain  ;D
I enjoy the grub and the feeling of jaded muscles!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Adam on February 20, 2013, 12:12:34 PM
Thanks for the reply Steve.   :)

Prior to any of your Cardio sessions do you take any supplements / thermogenics ?  



Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on February 22, 2013, 03:30:52 PM
Hi Adam - i just take my normal food at my normal times- fat burners - I don't see much benefit from them, sure there are some good ones out there. But I find my body can come down fairly well without.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Natural Oak on September 16, 2013, 05:01:07 PM
Hey Champ! Another British Title for you...amazing! CONGRATULATIONS!  8)

What will be your plans now for this year in light of the option to compete with the DFAC and take that Pro card?

I for one, am still hoping to stand next to you somewhere this year.  :)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: BulkPowders.co.uk on September 16, 2013, 05:36:58 PM
I'd second that - congratulations, Steve!

From the pics I've seen, you were a well deserved winner. :)

Si


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on September 16, 2013, 06:59:52 PM
I aim to stick to my plans, UKDFBA, MWC Pro Am, I have planned DFAC all year as my main goal, but hadn't really contemplated DFAC Pro, but to step up and push myself to new heights is very very tempting. I can never do the INBF, it falls too close to my eldest daughters birthday and I would never forgive myself if I missed her special day
I had booked Miami as a family holiday, mix with prep  ;D suddenly it has taken on a new significance
In a perfect world I would have liked to win the amateur world's to get the Pro card and do it the hard way, but that may never happen, and I may not get this opportunity again.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Jon Bibb on September 16, 2013, 07:40:55 PM
Well done on another great win,Steve.Hope to see you at the MWC.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: felix on September 16, 2013, 11:41:19 PM
Well done Steve on Winning the British Title and on getting your Pro card a fantastic result.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: daddy1 on September 17, 2013, 10:17:30 AM
Congratulations Steve. Another great title  ;D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Nic on September 17, 2013, 02:21:27 PM
Congratulations Steve, delighted for you!

Add my Mum to your list of fans ;) heeee


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on September 22, 2013, 07:39:28 PM
Well done buddy! One of my idols, and the most consistent and hard working day in day out bodybuilders around.

Inspiring stuff.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on October 01, 2013, 04:49:17 PM
Cheers - tell you what though - I was in pretty good shape at the UKDFBA this weekend - and as one of the judges pot it to me - I was one coat of DT away from losing. 

Ian Hendy from Portsmouth - he is an absolute brute, thick slabs of muscle, back and legs - and he was ultra conditioned.  Not sure why I won cause if it had been me judging I know where the title would have gone  :o

I have seen the photos of the class and I look a lot "prettier" in a physique way and you can see a lot of detail - but was totally out muscled on a number of shots. 

Given me a good kick up the proverbial and will make me push hard for the Worlds in a few weeks.   


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: daddy1 on October 01, 2013, 06:10:17 PM
Congrats on the win Steve. looked a bloody hard class.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Toby on October 02, 2013, 10:46:51 AM
I wanted to ask what the future plans were Steve. You are continuing with this years plan which was BNBF finals, hopeful of DFAC invite, UKDFBA and I think MWC and well done on all so far this year. First show of the year and an overall win right up to an appearance at one of the last shows of the year in Miami.

As a DFAC pro, does this mean you will not only be appearing in those sanctioned shows - BNBF British Grand Prix Pro Class and DFAC World's?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on November 18, 2013, 09:14:25 AM
Sorry Toby! Missed this one - I had been watching with interest the opening up of the pro callses to any Fed  ;D

Looking at what is achievebale next year and starting to focus my growing lard Ass into gear.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Toby on November 20, 2013, 11:11:19 PM
Since I asked this everything has changed and the pro card is less restrictive. Interesting times ahead


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: MJP on June 17, 2015, 10:03:03 AM
Well done Steve Howarth, another title to the collection...UIBBN European Masters Over 40's Heavyweight Champion 2015.  ;D

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Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 17, 2015, 10:30:45 AM
Cheers MJP - another epic weekend - and not just for the win!  I just love the camaraderie with the GB team, the meshing of minds and the sharing of experiences.  Great memories to add to the fading grey matter.
I don't think I was at my best, 3-4 weeks away by my slow route to dieting, but it was great to get back on stage and push.
That phone call a few weeks back - and me not having a focus for the year  ;D now 16 weeks till the next comp - unless I can stick one in somewhere.
Bit of a greedy refeed yesterday culminating with Wagamamas white choc and ginger cheescake and back on it today - looking less lined and rounder  :o

That podium needs to be a tad wider as well - or is my ass just the only bits that is huge!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Damon Eaton on June 17, 2015, 10:50:01 AM
Well done Steve.

Inspirational as ever.

Where do you keep all your trophies they must need their own room by now?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Nic on June 17, 2015, 11:19:21 AM
Congrats Steve :D


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Maveric Matt on June 17, 2015, 12:44:52 PM
Another one in the bag there Steve! Congratulations  :)
Is that a recent tattoo on the pec?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Tom on June 17, 2015, 01:01:26 PM
Congrats Steve! Another title to add to the collection! Impressive as always.  :)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 18, 2015, 06:43:14 AM
Thank you one and all!

Tattoo - I divorced last year and it is a memento to my kids, father & daughter Celtic ring with their names emblazoned in the middle  ;D  Thoughts of going over my shoulder as well but maybe I am a too much respectable old man!
Trophy room - as above Divorce so I kept maybe 10-12 of them and had to get rid of around 30!  I wish I had the foresight of removing the plaques from each and mounting them like Mr Oakes.
Now on to the next thing - you are only as good as your next comp  ::)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Glen Danbury on June 18, 2015, 12:54:48 PM
Thank you one and all!

Tattoo - I divorced last year and it is a memento to my kids, father & daughter Celtic ring with their names emblazoned in the middle  ;D  Thoughts of going over my shoulder as well but maybe I am a too much respectable old man!
Trophy room - as above Divorce so I kept maybe 10-12 of them and had to get rid of around 30!  I wish I had the foresight of removing the plaques from each and mounting them like Mr Oakes.
Now on to the next thing - you are only as good as your next comp  ::)

its almost a pre requisite for the EQ team - divorce and tattoos:)


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 18, 2015, 02:15:17 PM
More like white chocolate n ginger cheesecake!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Monbeef on June 19, 2015, 05:13:38 AM
Well done, Steve. Has your 3 year clean crohns clear up plan ended now? I never thought expected to see cheesecake on your agenda because of the plan.


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SCOTTGALTON on June 19, 2015, 08:45:42 AM
great result Steve


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 19, 2015, 04:54:47 PM
 ;D I have started to introduce a few treats on the odd occasion - Proseco for one!  And dabble a bit with different ways of eating my normal stodge!  Love Mediterranean veg - bit of chili oil and slapped in the oven, skipped from tins of tuna to salmon in different marinades - which makes a big difference to taste buds. 

Afraid the 3 year plan is now into its 8-10th year - and will be in place for life.

And massive congrats on the Single Lifts Mon - flipping amazing!  Bet you can't wait for next year - becomes addictive!


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: merve on June 20, 2015, 07:12:44 AM
Hi Steve. Did you have to give up your pro card to do the Europeans ?


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: Peterbrady on June 21, 2015, 06:32:58 AM
Hey Steve I'm new to the natural muscle website
Question in regards to fat loss which way wud u go about it I'm 13% 165lbs how wud I get done under 10%
Thanks bro any info would be greatful


Title: Re: Steve Howarth, NPA British Masters Champion
Post by: SteHowie on June 22, 2015, 12:39:18 PM
Hi Peter Welcome on board, fat loss I am afraid is very much an individual thing.  I eat similar if not the same calories daily all year round, I up the intensity of my training as we get closer to a show - so off season may be 3 x week - minimal cardio - walking on off days.  I may then split to a single body part per day, then 15 seconds rest between sets, then stack in cardio, then stacking in more walking, then posing practice etc - so I am revving up all the way into a show.
I may switch food sources for a leaner type - bit that is generally 2 weeks out from a show.
I also then use individual shows to peak once - usually for the Worlds in Nov.
I have tried the diet way and just looked awful.
But it doesn't work for all.