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Boards => Champions Q & A => Topic started by: Jon on February 01, 2011, 11:15:10 PM



Title: John Heaton, INBF World Champion
Post by: Jon on February 01, 2011, 11:15:10 PM
Welcoming John Heaton, 2011 INBF World Champion, 2010 UIBBN World, 2010 NPA Pro-Am and 2 x NPA British Champion.

Strength and Conditioning coach in professional rugby and MMA.

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


Title: Re: John Heaton, UIBBN World Champion
Post by: Zid on February 02, 2011, 10:43:06 AM
Morning John,

Hope you are well and congratulations on a great year in 2010. I saw you at Leamington and you looked awesome!

Your condition is always spot on, how far out do you start your diet?

Also, I know this is probably second nature now but when you initially competed, how did you know what your competition weight would be?

I appreciate that now you have competed on many occasions, you are aware of your competitive weight and roughly how much you should weigh on contest date but my question relates to your first show.

Thanks


Title: Re: John Heaton, UIBBN World Champion
Post by: daveybriggs on February 02, 2011, 01:20:14 PM
as Zid above me said your known for your outstanding condition, and being a taller bodybuilder I take alot of inspiration from what you have accomplished.

do you stay within shooting distance of stage weight offseason and do you have anything you do to help prevent muscle loss when getting to very lean levels?

also favorite kind of cardio and why? i have seen your vids of you doing sandbag drills and strengh conditioning work and was thinking of incorporating it myself. seems like a manner of training that would lead to greater muscle retention than purely aerobic training.


Title: Re: John Heaton, UIBBN World Champion
Post by: Damo NY on February 02, 2011, 02:09:05 PM
Hello John,

Very interested if you could share with us your typical cardio methods please?

Thanks

Damo


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 03, 2011, 02:02:51 PM
Thanks for the kind words guys. It is nice to know that I can inspire anyone to work hard to achieve something. Once sportsmen and women pass 33-35yrs of age they tend to get written off. Bodybuilding is the perfect sport for us to move into in our 30's as we dont have the knocks and impact of other sports but we can still strive to achieve something.
When I started in 2004 aged 33 I had no idea what I wanted to achieve. Not to come last was my first goal. Since then I wanted to win a qualifier, then the Britain then a UIBBN title. I have systematically ticked these boxes. I have made some lifelong friends and travelled Europe to represent my country. What more could I ask for as an average Swimmer then Rugby Player.

Anyway, I always get asked about my views on cardio for conditioning. It is no coincidence that I have achieved my best ever condition in 2009 & 2010 and I have stopped doing cardio! Yes, you heard it right. It was Ian Duckett's idea that I try something different and to be honest, not power walking or cycling every day to strip fat makes life much less stressful.
I always try to stay around 88-90kg off season and compete around 80-82kg. I would love to compete at 85kg ripped and that is my aim if I ever compete again. Perhaps I will have to go to 90-93kg in the off season to achieve this.
I dont do cardio other than the odd walk or bike with my kids. My diet and metabolic conditioning sessions take care of my bodyfat so I dont need to. I am currently working on a book on how to get in contest shape with minimal cardio. I hope to get it finished this Summer when I finish Uni.
I am updating my Blog on NPA website with some workouts so be sure to check it out. I hope to get some vid's on there soon as well.

Did this answer the questions?



Title: Re: John Heaton, UIBBN World Champion
Post by: Mezza on February 03, 2011, 04:07:07 PM
Hya Jhon

Very interesting achieving your best conditioning with no cardio.
Put me down for a copy of your book please.
Staying in good nic all year round helps and i guess is a big factor, i used to do lots of Volume training, training fast with lots of drop sets ect and for sure a was ripped all the time,perhaps this with lots of glute work would do the job for contest prep ,but maybe with out going to total failure on each set .....

I still do enjoy cardio just 25 min walk Monday to friday ...infact the other week i was doing fast sprints in the field with walking that was brill.

Thanks John

M

M


Title: Re: John Heaton, UIBBN World Champion
Post by: thebull on February 04, 2011, 12:57:34 AM
I already knew the answer to that question as John picked mine for his npa blog  ;D

As we have another place to ask questions now John I am gonna pick your brain again!
How does a conditioning session (instead of cardio) fit into your weekly plan and can you give a small example of one?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 07, 2011, 03:06:46 PM
Pete

My schedule is very tight having 2 jobs, being a fulltime student and having 3 kids. I train as and when I get chance. I set my targets for the week. At the moment, I am doing Wendler 5, 3, 1 so I make sure I get a press, deadlift, bench and squat session per week. Anything on top is a bonus. Based on this I am doing 4 x weights sessions per week and usually 1 Met Con session per week. I often add a 'finisher' to a weights session if I have time i.e. prowler pushes at the end of a leg session.

One of my conditioning sessions done recently was
Warm up - Mobilise, activate and foam roll, 10 mins
Barbell Complex - Wide RDL, power snatch, overhead squat, behind neck jerks, row. Bar for sets of 8, 30kg for sets of 6 and 40kg for sets of 5.
Prowler Suicides - 5m shuttle, 10m shuttle, 15m shuttle x 50kg x 3.
Protein shake and shower! :P


Title: Re: John Heaton, UIBBN World Champion
Post by: merve500 on February 07, 2011, 10:27:13 PM
Hi john,
what do your metabolic conditioning sessions consist of?
many thanx
M


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 07, 2011, 11:04:21 PM
Merve
The above was 1 example of what I would call a Met/Con session.
www.crossfit.com (http://www.crossfit.com) has lots more examples.

As bodybuilders we work our socks off to become anabolic and build muscle. Some of us naturals find this harder than others, especially busy fitness professionals like myself that is constantly on his feet, demonstrating exercises, racing clients on the rower, taking them walking, etc. The last thing I need is slow, long steady state exercise which has been shown to be catabolic. Compare sprinters to power walkers!!
I also am very busy so if i can get a 20 minute metabolic boost I will take it.

I use boxing circuits, tabata sprints on the rower, kettlebell/dumbell/barbell/bodyweight complexes and sometimes Hurricane sessions courtesy of Martin Rooney and 'Training for Warriors'.
This may not be for everyone though. Some people love getting the ipod on and pounding the treadmill/streets for an hour. Not my cup of green tea ;)I am afraid. I dont use fat burners either and some people wont leave home without them.
What do you use for fat burning Merve?



Title: Re: John Heaton, UIBBN World Champion
Post by: Monbeef on February 09, 2011, 08:37:15 AM
Hi John,

I have two questions: 1. Re your met con example above, do you perform all those exercises on tne trot a rep each, then class it all as one rep? Then keep going til 8? Or do you do say 8 rdl, 8 power snatch, 8 overhead press etc until you've done all the exercises?
I do all those exercises anyway and love them, and will try that session. I compiled a similar leg session based on different types of squats starting with o.head, then front, then zercher, then back. All without stopping.

2. How did you become a strength amd conditioning coach for sports? I have sports science qualifications and fitness instructor quals but am not a personal trainer and am not reps level 3. But i love coming up with new training systems, some of which have been very successful, and i lead a group conditioning session every week which i really enjoy.
The reason i ask, is the only element of pt type work i ever really enjoyed was sports specific training for athletes and groups. Eventually i will be a judo coach, and i would love to be able to work as a strength and conditioning coach too for martial artists, track and field athletes and rugby teams etc just like yourself. But i dont know how to get into it, outside of general pt training?

Cheers mate

James.

PS - you're an inspiration to me for starting at 33. I'm 28 and although taking it year by year i feel it will be a few years of other sports before i eventually get on stage. Its nice to know that such achievement is possible starting at that age, and im looking forward to giving it a try.


Title: Re: John Heaton, UIBBN World Champion
Post by: MJP on February 09, 2011, 07:55:07 PM
Do you ever miss your rugby days, John, and all the food and beer that went with it!?  8)


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 11, 2011, 07:43:34 PM
Mon

Barbell Complexes [url]http://danjohn.net//url]

Simply put you do 8 reps of exercise 1, 8 reps of 2, 8 reps of 3, etc. When you have done all 5 exercises the bar hits the floor. You can then rest, change weight, etc. When you combine pushes, pulls, presses, squats, etc this becomes a fat burning inferno.

Re my S&C work, it is still evolving. I have worked in rugby league for Cas Tigers, Gateshead Thunder and now Batley Bulldogs. It is not as glamorous as it sounds and unless you are lucky and land a full time position you do a lot of work for very little reward both financially and appreciation from players. Some get it and appreciate what you are trying to do. Others see you as a sadistic mad man that makes them ache every week. I have done all my PT Level 3 qualifications, SAQ course, and Nutrition Diploma. I am also doing a Foundation Degree and working towards UKSCA Accreditation. Any pro team or association require a degree and UKSCA Accreditation.

MJP
Yes, I do miss playing rugby but my ankles and knees are absolutely shot. I need painkillers to even run, hence my choice not to. Being involved with Batley is good. I get the crack with the lads although like I said, some of em are not on board.





Title: Re: John Heaton, UIBBN World Champion
Post by: SteHowie on February 14, 2011, 11:08:04 AM
Hi Jon

I am going to return the favour with your question on my Q&A - it really nailed me and bowled me over, if we can insire one person on this forum to go for it - we have done our jobs ;D

I am curious to know how you stay motivated, you always have the best condition, but that doesn't guarantee winning a comp.

So what makes you come back year after year in incredible nick?


Title: Re: John Heaton, UIBBN World Champion
Post by: Gym-pig on February 18, 2011, 05:32:21 PM
John ,

I was doing cardio this morning whilst readin a Beef from 2007 or 2008 .
Was that you in the classic class at a BNBFF contest ?

If so what was it like competing against untested athletes ?
Also you look far far more ripped these days - what have you improved on ?


( If it wasnt then just ignore me - must be halicinating on my diet !)



Title: Re: John Heaton, UIBBN World Champion
Post by: thebull on February 18, 2011, 05:58:09 PM
Another q for you pal, I'm sure I saw u put somewhere u were trying to bring up your pl totals to help the olympic lifting. What sort of poundage are you shifting in the big three at the moment? I know from your max ot vids a while back you used a machine to deadlift?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 22, 2011, 08:57:08 PM
So many questions to answer at once.

Steve.
I have set little targets since my debut in 2004. First one was not to come last at my Novice Qualifier, I placed 2nd to Michael Smith. I then had the same target at the BNBF and NPA Novice finals. I placed 3rd and 1st.
My next goal was to win a qualifier in a weight class. I won the NPA welsh and the overall. I then wanted a top 3 place at the British in a Weight class, I placed 3rd in 2005 to Kevin Skelland and Gus. I then wanted to represent GB in an international which meant winning either the Britain or the Yorkshire. I won the Britain in 2006 and placed 2nd in the UIBBN Worlds. Finally I wanted a UIBBN title which I won in 2010.
So, that is what kept me motivated. I am not sure what my next move is. I am happy training and eating. No pressure. I have planned to have a go at Powerlifting and Olympic weightlifting again. This leads me to The Bulls question.
I am not too great at the heavy stuff. I think my genetics are crap as I keep picking up little tendon injuries. My age doesnt help. I am targetting a 500kg total for the powerlifting and trying for a 160kg total in the oly lifts.(my training partner clean and jerks 150-160kg)
Finally, yes I did the UKBFF (I think that is what you meant Gym pig) Classic class in 2007. I placed 2nd to Sean Ferguson at the British Finals.


Title: Re: John Heaton, UIBBN World Champion
Post by: MJP on February 23, 2011, 12:17:35 AM
Talk us all through how you felt getting those two big titles at the end of last year, John; The Mike Williams Pro-Am, and the UIBBN Worlds. Especially tell us your feelings when you were just about to hear who was second, bearing in mind your Victor Meldrew view  ;D that you might get another damned second place, especially in Barcelona!  8)


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 23, 2011, 01:33:23 PM
MJP

I think my reaction at both shows said it all. I sat at the MWC amongst Wayne's army of supporters who took up the whole of the upstairs with Madeleine and the kids and I must say I was even more grumpy than usual :( :( As I said in the past, I stupidly read the forums and everyone seemed to have an idea of who was going to win what and it can get to you when your dieting. When Ian said to me backstage, 'you've got this mate' I still didnt believe him. He said that to me at the Yorkshire the year before!! When I heard Neil, whom I have admired for years getting called out in 2nd place I couldnt help but head to the back of the stage to nip down into the cellar ;D

Re Barcelona, I always remember Mezza walking into the restaurant in 2006 in Bolzano and everyone calling him World Champ. I honestly didnt think it would happen to me after getting close 2 or 3 times. I suppose it's all about timing. I had improved since 2006 and Felix had suffered an injury and probably gone backwards. I had a good chat with Stevie Howarth backstage and asked him what it felt like being a World Champion. He said I would find out soon enough. I still expected to be the bridesmaid again. Translating the announcer placing Felix in 2nd place was amazing. I am just glad Richie was peeping round the corner as he was genuinely chuffed for me which was ace after we had battled it out for the Britain 2 weeks before. That team spirit is the thing that I love about the GB trips. No more ego's, etc. We are just all mates helping eachother out. :)


Title: Re: John Heaton, UIBBN World Champion
Post by: SCOTTGALTON on February 23, 2011, 01:36:07 PM
how do you balance your work, bodybuilding and home life? I can imagine there maybe a lot of time conficts?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 23, 2011, 06:12:40 PM
Good question. I am not sure I do sometimes. I am a self employed personal trainer, full time student doing a sports coaching degree, strength coach for Batley Bulldogs and British Combat Academy and also have 3 kids (who all have hobbies) and my wife is working in Glasgow! No wonder I am going bald. I squeeze workouts in as an when. I trained with the Rugby league players last night (gym not pitch). I sometimes train with the fighters or even some of my more advanced PT clients. Usually though I train on my own in between sessions. At least I dont have to diet anymore so that stress is taken out of the equation. Thats why I lose patience when people moan that they dont have the time to train or cant afford to compete. Ian Duckett trains at 5.30am most days. I train with him 6am on Saturdays. If you want it you will find time.


Title: Re: John Heaton, UIBBN World Champion
Post by: DDG on February 23, 2011, 08:28:44 PM
Good question. I am not sure I do sometimes. I am a self employed personal trainer, full time student doing a sports coaching degree, strength coach for Batley Bulldogs and British Combat Academy and also have 3 kids (who all have hobbies) and my wife is working in Glasgow! No wonder I am going bald. I squeeze workouts in as an when. I trained with the Rugby league players last night (gym not pitch). I sometimes train with the fighters or even some of my more advanced PT clients. Usually though I train on my own in between sessions. At least I dont have to diet anymore so that stress is taken out of the equation. Thats why I lose patience when people moan that they dont have the time to train or cant afford to compete. Ian Duckett trains at 5.30am most days. I train with him 6am on Saturdays. If you want it you will find time.

That's absolutely key. Where the mind goes, the body will usually follow!!


Title: Re: John Heaton, UIBBN World Champion
Post by: daveybriggs on February 24, 2011, 08:50:37 AM
I saw you take the pro am class at the MWC and your conditioing was the best on stage that night, really impressed me (and the wife lol)

how do you fit in your nutrition with your busy lifestyle? i am guessing alot of your meals are either pre-prepared or of the very quick variety.


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 24, 2011, 11:11:45 AM
I am chuckled at when dieting because I take my coolerbag filled with Tupperware everywhere. That was amusing last year as I go to Uni on my 125cc scooter so I was loaded up with gym bag, college bag and cooler bag on my back. I looked like one of those guys in India that travel to Market on scooters with all their stock on their backs ;D ;D
If I know I can't get hold of a healthy meal (very rare) I will take my own. I do rely on meal replacement too more at this stage.


Title: Re: John Heaton, UIBBN World Champion
Post by: SteHowie on February 24, 2011, 12:03:43 PM
Now that is a very funny image - not one you expect from a World Champ  ;D

I am known as Mr Tupperware at work!!  Or at least that is the friendliest name I have heard ;D


Title: Re: John Heaton, UIBBN World Champion
Post by: MJP on February 27, 2011, 01:41:44 PM
Has the 'World Champion title helped you in your working life John? I know it certainly helped Ian Duckett, and its a great tag to have to your name; can you tell us, especially the ones who are striving to build their personal training businesses, how it can possibly open more doors...while I obviously realise that there's a lot more to the PT business than having a title like that (its a results business!), are you incorporating that title in trying to get more business?  8)


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on February 27, 2011, 09:43:12 PM
To be honest, i have been disappointed not to get any real recognition from becoming world champion other than kind words from my friends and family. :(
I am lucky to have 2 great sponsors already in Udo's and Powerhouse Fitness (Smart-tec) and I am pleased to win for them but Total Fitness havent been interested or the local press other than 1 tiny piece in the Wakey Express that I sent them.
I suppose I need some Duckett marketing skills 8)


Title: Re: John Heaton, UIBBN World Champion
Post by: K_Dogs on March 07, 2011, 10:41:27 AM
Hi John,

Very interesting Q&A's from yourself. I'm just about to try 5,3,1 which looks well structured.
Are you able to provide us with an example of your diet during prep please?
Is is typical AST style with large numbers of meal replacements and high protein?
Thanks


Title: Re: John Heaton, UIBBN World Champion
Post by: SteHowie on March 08, 2011, 09:04:32 AM
The questions seem to be drying up so we can now ask the difficult ones!!

We all think that wining is the pinacle - but how do you cope with coming down after a long diet, winning the World Champs and getting on with normality?
What emotions run through you and do you contemplate on your achievements?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on March 11, 2011, 09:59:00 AM
Keith
My diet is pretty standard. I have 3 meals and 3 meal replacements. Brekkie porridge with whey, fruit and Udo's, Lunch - sweet pot, tuna, cottage cheese, salad, udo's and piri piri. Tea brown rice, veg and chicken or turkey. I tend to make the evening meal with curry seasoning or something.

Steve
Coming down from Barcelona was with a big bump. Being away with GB guys is always the highlight of my year. The team spirit and friendships made makes it worth all the dieting and sacrifice. Coming back home to work and college where i am just Dad, or John is a reality check. My wife Madeleine and my kids are all proud of me as are my Mum and Dad but as I walk through work or college it is a bit surreal.
I do sometimes contemplate my achievements and I am my own worst critic. I have won a few titles and received some nice comments from people I admire and I have to remind myself. I have an ideal physique I am trying to build and I am still a way from it. When I reflect this is what I look at. I see photos from Barcelona and see where I can improve.
Does this answer your questions?


Title: Re: John Heaton, UIBBN World Champion
Post by: thebull on March 11, 2011, 11:27:53 AM
interesting u feel that way john. I suppose the thing about bodybuilding is leading up to shows and at them there is a lot of buzz around what's going to happen. Once the winter hits, everyone hibernates (as do the abs!).
That's why I feel meeting up for things in between and chatting on here is good because it maintains that feeling your part of a sport and not just a one off day. So anyone reading this, take it as a plug to attend the forum night!

John, question about your leg training mate. In your training vids a few years back you said u had problems with the IT band. Has foam rolling and gradually increasing depth helped this or is it and on going factor?


Title: Re: John Heaton, UIBBN World Champion
Post by: SteHowie on March 11, 2011, 11:29:12 AM
Hi John
It does and mirrors my own thoughts.  I am struggling to understand what it means to me and how I feel about it.  Guess we think too much  ;D
I have almost thought myself into being down for probably the first time in my life, I found the journey to damn difficult last year that towards the end I wasn't taking anything in total automation, I was spent physically and emotionally - to the point I just wanted to curl up and cry after winning - should have done it really and let all that emotion out - but just isn't me.
Thing is it has given me a real kick to have a real crack at doing it all again this year and this time enjoy the moment!
Bully - I agree and I would love to get down to Brum for a night out - and I don't drink - but would make an exception as long as you carry me back to the Hotel!!


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on March 11, 2011, 02:40:46 PM
Pete

Yeah, it is good to meet up in the off season and see eachother away from 'bodybuilding' as we all have other things to talk about.
My leg problems are ongoing. Foam rolling helps as does regular physio/massage and stretching. My IT bands are just one area I struggle with. My lack of ACL in my right knee has been causing my meniscus to wear and now it is giving me trouble. I did look into having it trimmed last year and if I can persuade my specialist to have a look will hopefully get it looked at this year. Another long standing problem I have is a degenerative bone in my foot due to a old break. I have been having real trouble for about 2-3 weeks now and realised I have not been having my Udo's for a few weeks. I am wondering if there is a connection ???

Steve
Yeah, I think we need to balance out our aspirations with our family and work life. I am 40 this year and as you probably did I am assessing what I want to achieve as I dont want to get to 50 then 60 and regret not taking a chance. This is the reason I am doing a degree at 39!
Bodybuilding to me is May-November. To some it is a 12 month thing. I suppose I try to keep it fresh by having other hobbies between November and May such as my Oly lifting, etc.


Title: Re: John Heaton, UIBBN World Champion
Post by: merve500 on March 18, 2011, 07:38:49 AM
Pete

Yeah, it is good to meet up in the off season and see eachother away from 'bodybuilding' as we all have other things to talk about.
My leg problems are ongoing. Foam rolling helps as does regular physio/massage and stretching. My IT bands are just one area I struggle with. My lack of ACL in my right knee has been causing my meniscus to wear and now it is giving me trouble. I did look into having it trimmed last year and if I can persuade my specialist to have a look will hopefully get it looked at this year. Another long standing problem I have is a degenerative bone in my foot due to a old break. I have been having real trouble for about 2-3 weeks now and realised I have not been having my Udo's for a few weeks. I am wondering if there is a connection ???

Steve
Yeah, I think we need to balance out our aspirations with our family and work life. I am 40 this year and as you probably did I am assessing what I want to achieve as I dont want to get to 50 then 60 and regret not taking a chance. This is the reason I am doing a degree at 39!
Bodybuilding to me is May-November. To some it is a 12 month thing. I suppose I try to keep it fresh by having other hobbies between November and May such as my Oly lifting, etc.

But you eat like a bodybuilder year round john?
what does your off season training and food plan look like?
also do you ahve any plans for 2011?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on March 19, 2011, 08:12:14 AM
My off season plan is almost identical but littered with cheat meals.
For instance, when preparing for show I take my food to college and work. Off season I may grab a sandwich or jacket spud with beans. Yesterday I bought homemade flapjack for comic relief with my cappuccino. When dieting I only drink espresso.
Re 2011. No plans. Just concentrating on my weak exercises. That's why I may do a powerlifting comp to force me under the bar to squat more. I am also still considering knee surgery so will see what happens.


Title: Re: John Heaton, UIBBN World Champion
Post by: MJP on May 02, 2011, 12:48:31 AM
John - Going back to your heavier days as a rugby player....how have you changed mentally and physically from those days to now, and can you post up those porky pics of you when you were a bit chubbier as a 'real' rugby player.   ;D  Then maybe all the good folk on here will clearly see the changes you have made.

Also how much of a part has Maddy played over the last few years as you've effectively changed yourself physically and in your working life too.  8)


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on May 02, 2011, 11:04:32 AM
Michael
My pics are on the gallery section on my site www.Johnheaton.co.uk

Mentally I am totally different. My work ethic is better, my diet is revolutionized.
I am more focussed and driven. Physically I am more balanced. Strange thing is when I played rugby, I weight trained like a bodybuilder. Now I am a bodybuilder, I weight train like a rugby player.
I was 15-16 stone when I played rugby. Now I am 13-14 stone and still as strong.

Regarding Maddy, I couldn't compete without her. When I diet for shows, she loses weight as we eat salads together, we don't drink as much, etc. Obviously she does all my tanning (along with Ian these days), shaving and supporting. It's a proper team. When I used to do pre contest cardio Luke would come walking with me. Great family!


Title: Re: John Heaton, UIBBN World Champion
Post by: naturalstrength on May 02, 2011, 01:20:01 PM
After reading through this feed I have been inspired to find another hobbies which will keep me abit leaner in the off-season as I struggle with getting in shape

I've considerd doing a strongman event as I'm pretty strong in the exercises involved for a sub 13 stone guy and maybe gain abit of dense mass doing so

If you could suggest one sport, class form of exercise that would compliment bodybuilding and help me progress what would it be? I've often thought about MMA aswell


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on May 02, 2011, 06:41:50 PM
I personally think taking up another sport for the off season is a good idea for us Naturals as long as it doesn't detract from our main goal of Physique Improvements.
Sports with a large aerobic element can be detrimental as well as others with high injury risk.
MMA Or Strongman are ideal as they are both anaerobic in nature and also require full body functional training.
I have had gymnastic lessons, kickboxing lessons, competed in Olympic lifting and started powerlifting within the past 3 years. All athletes in these disciplines have great physiques (powerlifters who eat well do).
Go for it I say but about 12-16 weeks out from a show I would quit impact sports as risk of injury when dieting increases.


Title: Re: John Heaton, UIBBN World Champion
Post by: naturalstrength on May 02, 2011, 07:02:04 PM
Cheers Jon I may try competing in a strongman event and a NPA show next year....would make a good journal I think?


Title: Re: John Heaton, UIBBN World Champion
Post by: merve500 on May 17, 2011, 10:14:12 PM
ive just seen you write about kiss on drying out john. what do you eat on show day?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on May 20, 2011, 07:23:48 PM
A common theme among bodybuilders is that they felt they looked better Weds/Thurs before a Sat/Sun show. Trained well and got a great pump.
But then what do we do? Guzzle water, take dehydrating supplements, drink alcohol and all other crazy things. Some even cut water completely, eat dry coffee granules ( yep, I have seen a British and World Champ do this) and turn up in a bin bag.
So, the last 2 years I have competed I have tried to treat contest day like a training day. I have my porridge as usual. Drink normal water rather than the increased amount. Less stress! Keep It Simple Stupid.


Title: Re: John Heaton, UIBBN World Champion
Post by: merve500 on May 21, 2011, 04:54:54 PM
Thanks for ur reply,is that what you did for the finals then john? Also do you plan on competing this year?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on May 25, 2011, 08:03:29 AM
Merve
Yeah, I try to keep my eating normal. It's still tough as you always see someone else doing something different and you wonder 'should I try that?'
It makes sense though don't you think to keep things the same if they are working. If u are still a bit soft the week of show then it's different.
Re this year, I have no contest plans as yet but I have always wanted to compete in America. Quite enjoying prepping others for shows this year.


Title: Re: John Heaton, UIBBN World Champion
Post by: thebull on May 29, 2011, 11:37:04 AM
Reckon you would do well at an INBF show mate. Especially with the level of condition you bring. Interesting to hear you have turned guru now, did you have anyone competing at the yorks?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on June 03, 2011, 11:50:58 AM
Pete.
I turn 40 this year and have always wanted to see New York.
INBF is a possibility I may look into.

Yeah, I had 2 clients in Yorkshire. Rob Carruthers who placed 3rd in Heavys in his first contest and Julian Muca who just missed out on a place in Middles. Julian gambled as also his first contest by not going in Novices but was out gunned in Middles. He is a PT himself so at least he now has experience of how to get lean so he can pass it onto his clients.


Title: Re: John Heaton, UIBBN World Champion
Post by: thebull on September 20, 2011, 11:54:28 PM
Hows the diet coming on mate?


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on September 21, 2011, 07:51:37 AM
So far so good.
Weighed 85kg last week. Still 8 weeks to go. Wanted to step on stage at 83-84kg so will have to keep the carbs in a bit longer.


Title: Re: John Heaton, UIBBN World Champion
Post by: thebull on September 21, 2011, 08:01:14 PM
I know you wanted to compete over 85kg before but sounds like you are sticking to the lower end of the 80kgs now. If you won a worlds at that weight then probably the right move!


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on September 21, 2011, 08:14:03 PM
Competing internationally suits me better. There's no way i am a heavyweight. Competing at Light Heavy gives me a fighting chance.


Title: Re: John Heaton, UIBBN World Champion
Post by: thebull on September 22, 2011, 11:28:56 PM
80kg + just opens up every can of worms imagineable!


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on September 27, 2011, 04:20:40 PM
A HUGE can of worms with guys weighing in over 100kg and in shape!! :o


Title: Re: John Heaton, UIBBN World Champion
Post by: K_Dogs on October 13, 2011, 10:32:24 AM
Hi John,
Nice to speak with you back stage at the UKDFBA.

I believe that you use full body workouts and utilise exercises like overhead squats? What does your workout schedule look like and how do you incorporate such a variety of exercises?
I’ve been reading a lot of articles from Dan John’s site and would like to know how a “bodybuilder” can benefit.


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on October 13, 2011, 03:55:53 PM
Keith
Nice to see you too.
I am quite unusual in my approach to bodybuilding. I see myself as a 'physique athlete' and therefore all my training is athletic. I use various strategies throughout the year sometimes doing full body sessions and sometimes movement splits. I dont split the body into individual parts as this is not how we are designed to function.
For example, my current split is lower-upper-full body then repeat. I may take day 4 off or day 7.
My leg session yesterday was  5 sets of front squats, 3 sets of bulgarian split squats then I supersetted leg press and sled pushes for 3 sets.
Today I did superset bench press and 45degree dumbell rows, superset hang clean and press with pull downs (would usually do pull ups but slight injury) and then added bicep and tricep superset.
Tomorrow is my olympic lifting day so I will do snatches, split jerks and possibly some glute work.
Physiques of the past such as Grimek, Park, etc didnt do 15 different type of delt raise. They picked things up and put them above their heads usually.
Dan John is a genius in disguise.
I follow lots of his work along with Mike Boyle, Joe Defranco, Jim Smith and Eric Cressey. I also do wendler 5, 3, 1 for my main lifts and use Mark Rippetoes Starting Strength as my template for techniques.
I know I have sacrificed mind boggling size for the sake of being athletic but I still managed to beat half the 20 year olds in my Uni class in a 10m sprint and the Tabata burpee challenge.
I hope that this helps. Let your diet take care of your bodyfat and read up on the guys I have mentioned above.


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on October 13, 2011, 04:02:13 PM
I forgot three of my favourite coaches who's training methods I use for conditioning (fat loss).
Martin Rooney of Training For Warriors, Ross Enamait of Rosstraining.com and JC Santana of ihp.


Title: Re: John Heaton, UIBBN World Champion
Post by: daveybriggs on October 13, 2011, 04:58:01 PM
Great post john! alot of very interesting points and will be incorporating this manner of training properly at the end of the season


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on October 13, 2011, 07:48:32 PM
Back in the day! :)


Title: Re: John Heaton, UIBBN World Champion
Post by: K_Dogs on October 14, 2011, 09:05:27 AM
Thanks for the great reply John. This has helped cement my thoughts and plans for a new style of training  8)


Title: Re: John Heaton, UIBBN World Champion
Post by: daveybriggs on October 14, 2011, 09:19:49 AM
agreed, the style of training and the physiques represent the true heart of the sport we are involved in.


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on October 16, 2011, 01:16:21 PM
Good to hear. I am not saying 'bodybuilding' style training is wrong. At the end of the day we are bodybuilders but you have to remember the hypertrophy rules. Training in isolation for 8-12 reps is not the best way to build 'functional hypertrophy' or 'myofibrillar hypertrophy' as opposed to 'sarcoplasmic hypertrophy'.

The way I train is also fun. Todays session 8 x 2 speed deadlifts. Last 4 sets with bands attached.
We then did 10, 8, 6, 4, 2 of 70kg deadlifts and full burpees with a lateral jump over the barbell between each one. Minimal rest in an i go you go fashion.
We finished with 10, 8, 6, 4, 2 again but this time continuous of incline reverse crunches, swiss ball crunches and ab wheel rollouts.
Left the gym feeling great rather than wiped out. ;D

I suppose that is why I get mistaken for a MMA fighter rather than bodybuilder as this session is more in line with a MMA s&c workout.


Title: Re: John Heaton, UIBBN World Champion
Post by: Wolverine on November 20, 2011, 07:23:44 PM
I think I need my title changing Jon. INBF World Champion maybe ;)


Title: Re: John Heaton, UIBBN World Champion
Post by: K_Dogs on November 22, 2011, 09:53:46 AM
Hi John,

Would you care to share how you got in shape to take a world title please?  :D


Title: Re: John Heaton, UIBBN World Champion
Post by: Natural Oak on November 22, 2011, 05:22:33 PM
I think I need my title changing Jon. INBF World Champion maybe ;)

Abso...bleeding...lutely mate! You rocked  :o and should be SHOUTING about it!  8)


Title: Re: John Heaton, INBF World Champion
Post by: Jon on November 23, 2011, 11:12:01 AM
Sorted, and many congrats John on an amazing achievement!


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on November 24, 2011, 12:03:31 AM
Keith
Read my earlier posts for my training.

I stuck to my experiment of training like an athlete. Olympic lifting, powerlifting and MMA Conditioning.
My diet basic
Porridge with whey fx, Udo's and fruit
Whey fx and PhD waxy vol & Udo's
Sweet pot, tuna, Udo's, salad
Diet whey fx
Chicken & veg
5 scrambled eggs

That's it for most days.


Title: Re: John Heaton, INBF World Champion
Post by: thebull on December 05, 2011, 11:48:07 AM
Keith
Read my earlier posts for my training.

I stuck to my experiment of training like an athlete. Olympic lifting, powerlifting and MMA Conditioning.
My diet basic
Porridge with whey fx, Udo's and fruit
Whey fx and PhD waxy vol & Udo's
Sweet pot, tuna, Udo's, salad
Diet whey fx
Chicken & veg
5 scrambled eggs

That's it for most days.

So no variation or drops in calories? Just steady healthy eating with a lot of good solid training?


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on December 06, 2011, 04:02:11 PM
Pete

I dont count calories I'm afraid. I have started numerous food diaries and even got iphone apps and after 2 days forget to log. I suppose you can say I am more instinctive although this instinct is based on what I have done in the past. I tend to aim for 6-7 meals with protein at each one, approx 30gms. This added to my pre/post workout would give me in the region of 250gms protein. I sometimes try to get upto 300gms. My fats from udo's and nuts is pretty standard and I alter my carbs accordingly. If its working I keep it the same. If I feel stuck i'll drop em for a few days. May not be much help. I dont know my bodyfat levels or measurements. Poor I know. ???


Title: Re: John Heaton, INBF World Champion
Post by: SimonC on December 06, 2011, 11:23:25 PM
Hi John, I get your diet approach based on your experience/feel etc, but for arguments sake if you felt you had put too much on around you stomach ( unlikely I,m sure) what would be the first course of action, drop the carbs or up the cardio/conditioning workouts or a combo of the two. Thanks.


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on December 06, 2011, 11:32:59 PM
I do put weight on in off season. I use my weight belt as a guide. If i need to adjust the buckle (screwdriver job) I start to cut back. If it gets tight again I really need to cut back.

My first thing to go is bread. Seriously, just cutting wheat out for 2 weeks can reduce my waist straight away. I then reduce dairy, sugar, alcohol, etc.
I can enjoy a healthy off season weight and still see my abs year round if I keep of the bread!


Title: Re: John Heaton, INBF World Champion
Post by: Jon Bibb on December 06, 2011, 11:38:51 PM
So alcohol is the last thing to go? Good man 8) 


Title: Re: John Heaton, INBF World Champion
Post by: Natural Oak on December 07, 2011, 06:32:48 AM
I do put weight on in off season. I use my weight belt as a guide. If i need to adjust the buckle (screwdriver job) I start to cut back. If it gets tight again I really need to cut back.

My first thing to go is bread. Seriously, just cutting wheat out for 2 weeks can reduce my waist straight away. I then reduce dairy, sugar, alcohol, etc.
I can enjoy a healthy off season weight and still see my abs year round if I keep of the bread!

I apply the same approach...with flapjacks!


Title: Re: John Heaton, INBF World Champion
Post by: K_Dogs on December 07, 2011, 11:17:15 AM
So alcohol is the last thing to go? Good man 8) 

If you can keep the volume under control then 125ml of a good Red can have a positive health impact.


Title: John Heaton, INBF World Champion
Post by: Smithey on December 07, 2011, 12:50:22 PM
I do put weight on in off season. I use my weight belt as a guide. If i need to adjust the buckle (screwdriver job) I start to cut back. If it gets tight again I really need to cut back.

My first thing to go is bread. Seriously, just cutting wheat out for 2 weeks can reduce my waist straight away. I then reduce dairy, sugar, alcohol, etc.
I can enjoy a healthy off season weight and still see my abs year round if I keep of the bread!



Who ever said things have to get complicated?Like the Sumo made said,"K.I.S.S."You're living proof John.


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on December 19, 2011, 04:26:54 PM
Thanks to Lee Austin of Austin Media my website has had an overhaul for Christmas. Check it out www.johnheaton.co.uk and let me have your feedback please.

John


Title: Re: John Heaton, INBF World Champion
Post by: thebull on January 01, 2012, 04:13:53 PM
Thanks to Lee Austin of Austin Media my website has had an overhaul for Christmas. Check it out www.johnheaton.co.uk and let me have your feedback please.

John

Looks good John

What PL show do you plan to do?


Title: Re: John Heaton, INBF World Champion
Post by: MJP on January 01, 2012, 07:39:19 PM
Have you posted up any pics form your USA win yet, John?


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on January 06, 2012, 09:34:15 PM
Not many

Just a few Gavin posted and David. I got none backstage. Me and Brandon were too busy eating jelly beans and visiting starbucks
http://www.facebook.com/photo.php?fbid=10150461804440452&set=t.565615525&type=3&theater (http://www.facebook.com/photo.php?fbid=10150461804440452&set=t.565615525&type=3&theater)
http://www.facebook.com/photo.php?fbid=10151123435310526&set=a.10150176873580526.430709.565615525&type=1&theater (http://www.facebook.com/photo.php?fbid=10151123435310526&set=a.10150176873580526.430709.565615525&type=1&theater)


Title: Re: John Heaton, INBF World Champion
Post by: SteHowie on April 27, 2012, 10:10:58 PM
Now that you are an old geezer and you can just about cast your mind back a few years:-)
Which World Championship win do you savour the most and why?
And what is this year's goal?


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on April 28, 2012, 07:45:17 AM
Steve, fellow old geezer.
It is impossible to choose from the two titles as they both mean a lot to me for different reasons as do the actual trips. As you know, the whole experience of a International comp is wonderful and the actual contest to me can sometimes be a bit of a let down. Spending time with people like you and meeting new friends has meant a lot more to me than a plastic trophy or having my hand shook by some foreign dude.
The team spirit we had in Barcelona partly due to the poor way we were treated by the Fed bringing us closer together was amazing. The NY trip did not have the same feel as we all seemed to do our own thing and perhaps bump into each other every now and then. Actually being in NY though with Brandon then seeing Foo Fighters at Madison Sq Garden with Kempy and Dave are far more memorable to me than the actual show.
Some of you may think why dont I just book a lads holiday and not bother with all the dieting. I may do that one day but what I am trying to say is that being part of Team GB or Team UK is far more important than the results on stage. My life hasnt changed back home from being 2 x World Champion. I have however got a big network of buddies (some of which I will be on Oakeseys stag do with) that share a common interest with me. I will elaborate more at the Yorkshire. Make sure you ask me a Question!!  ;D


Title: Re: John Heaton, INBF World Champion
Post by: Natural Oak on April 29, 2012, 06:27:36 PM
(some of which I will be on Oakeseys stag do with)

which will hopefully be another event in history, marked by competition and copious fluid intake!


Title: Re: John Heaton, INBF World Champion
Post by: MJP on May 01, 2012, 08:32:20 PM
How you looking at the moment, John, just over 3 weeks away from your NPA Yorkshire guest spot?  8)


Title: Re: John Heaton, INBF World Champion
Post by: SteHowie on May 05, 2012, 06:43:46 AM
Good answer JH and mirrors my feelings - the journey is far more important that the occasion and the friendships gained along the way go deeper than the momories of victory.   

Now to go and pen some deep and meaningful questions - cause I have a memory like a sieve  ;D


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on May 08, 2012, 08:21:50 AM
Michael

I am my usual doubting self but I have experimented with the diet this time. I will explain all on the day and see if feedback it positive or negative.

J


Title: Re: John Heaton, INBF World Champion
Post by: thebull on May 13, 2012, 08:09:33 PM
Be interesting to see if the experiment rewards you with better than world champion worthy condition mate! Always look forward to seeing you onstage (all be it pics on this occasion) and will serve as inspiration.
Are you posing to take that again?


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on May 16, 2012, 06:51:03 PM
Not the old Take That chestnut!! (although if I dont come up with something else may change my mind)


Title: Re: John Heaton, INBF World Champion
Post by: thebull on May 22, 2012, 08:44:35 PM
haha it was an honest question! i once posed to "greatest day" at a ukbff show so I'm no better!

In fact your uibbn 2007 worlds routine to starlight is a belter! I'm thinking of using foo fighters in 5 weeks


Title: Re: John Heaton, INBF World Champion
Post by: Natural Oak on May 22, 2012, 09:44:57 PM
I'm thinking of using foo fighters in 5 weeks

Stop "thinking about it " you lazy sod and get it sorted!  ;)


Title: Re: John Heaton, INBF World Champion
Post by: Natural Oak on May 22, 2012, 09:46:20 PM
John - looking forward to seeing you do your thing at the weekend!  8)


Title: Re: John Heaton, INBF World Champion
Post by: thebull on May 22, 2012, 10:07:12 PM
O you mean practice? **** will start tonight...and dieting too!


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on November 07, 2012, 11:40:32 PM
Well, it's got to the stage whereby my weight lifting belt is refusing to fasten (one that needs adjusting with a screwdriver).
Rather than me seeing this as a good sign in the quest to get 'massive' in my year off I see it as a signal to cut back a bit on the bread and beer in the build up to Christmas.
Unlike most other bodybuilders, I am trying to perfect what I have rather than build something I haven't. At 40 (nearly 41) years of age expectations need to be realistic and whilst I still feel I have a few more years improvements in me these do not involve ballooning to 15 stone + in the off season and then working twice as hard to shift it come diet time.
As I have also parted ways with my supplement sponsor Smart-tec I am having to monitor my supplement intake more and I can be more particular about the brands and products I use. What has been a great boost is the help from www.field-2-fork.co.uk (http://www.field-2-fork.co.uk) and my freezer is bulging with chicken and mince.
So, a few weeks of moderation will see the outline of abs reappearing and I can enjoy Christmas without guilt before my 2013 season prep starts in Jan.


Title: Re: John Heaton, INBF World Champion
Post by: Rich mc on November 07, 2012, 11:46:36 PM
Do you no what shows your planning on doing next year John?


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on November 08, 2012, 09:29:24 AM
Richard
I have to wait for the WNBF calendar to be published. I will hopefully do 1-2 shows next year depending on cost.


Title: Re: John Heaton, INBF World Champion
Post by: Rich mc on November 08, 2012, 07:37:11 PM
So you got no plans of competing in npa bnbf etc? Would be good to see you compete.


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on November 08, 2012, 09:35:07 PM
Now I'm a WNBF Pro I can't. I could do the Pro-Am but none of the others.


Title: Re: John Heaton, INBF World Champion
Post by: Rich mc on November 08, 2012, 10:07:20 PM
Oh rite I dint realise you couldn't do them, so the pro am it is then ;)


Title: Re: John Heaton, INBF World Champion
Post by: TimD on November 10, 2012, 12:03:42 AM
John, just going through some of your training resources/inspiration. Got to say Rosstraining.com has got to be one of the best websites I've come across in years.
If there's anybody out there who hasn't checked it out then do it now.


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on November 10, 2012, 10:36:08 PM
I agree.
He comes across as a genuine guy doing what he loves and making a living from it. Not someone in it for a quick buck.
His training compilation is incredible.


Title: Re: John Heaton, INBF World Champion
Post by: K_Dogs on November 16, 2012, 09:23:47 AM
Hi John, how is training going at the moment? Like you I prefer to train with basic compound exercises, however recently I've been adding in some rest pause sets to vary the stimulation. How do you structure your training when you’re looking to get contest ready?


Title: Re: John Heaton, INBF World Champion
Post by: Wolverine on November 16, 2012, 09:51:53 AM
I prefer to prioritise my workouts all year round so my explosive or compound work gets done first. Depending on which programme I am following at the time determines whether I throw in some isolation.
I do use rest pause as clusters sometimes but the biggest thing I add when getting ready is supersets and even tri-sets. This minimises the amount of cardio I need to do which is a good thing.


Title: Re: John Heaton, INBF World Champion
Post by: K_Dogs on November 19, 2012, 04:41:18 PM
Excellent, thanks for the info  :D