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Interview with Natural Pro Bodybuilder Josh Trentine
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Drew Baye

Florida, USA

I thought some of you would be interested in this, since Josh is an example of a natural HIT bodybuilder who's done very well in competition. he recently turned pro in both the NGA and IDFA.




Interview with Josh Trentine, NGA and IDFA Natural Pro Bodybuilder

by Drew Baye



Natural Pro Bodybuilder Josh Trentine uses High Intensity TrainingJosh Trentine is the CEO of Overload Personal Training and a natural bodybuilding competitor. He has been competing successfully for years using high intensity training, and turned pro this year in both the NGA and IDFA after taking 1st places in both the 2006 Natural USA and 2006 Canadian Classic.



Question: How did you get involved in bodybuilding?

Answer: I watched my first contest, when I was 20 years old. The next year, I found out there would be a natural Mr. Ohio, and I entered (21 years old). At the time, I was using the typical high volume approach that the muscle mags promote. I was training at least 2 hours a day six to seven days per week, many times two sessions per day, not including a bunch of cardio. I hit the stage that year at a whopping 159 lbs.

Question: So when did you make the switch to H.I.T. training and what prompted you to do so?

Answer: I continued to compete for the next 2 years, until I was 23. During this time, through the process of trial and error, I gradually reduced my volume, and got better, and better results.

I wouldn?t say I was officially training H.I.T. until 1995, when I read Mike Mentzer?s book Heavy Duty Mind and Body. I began using his suggestions for a split routine and my gains skyrocketed. When I plateaued, I switched to his consolidated routine, and continued to make tremendous strength gains with very little improvement with regard to muscle mass.

Question: How would you describe your training today, in terms of your general approach?

Answer: I train once every 3-4 days for approximately 30 minutes using an eclectic mix of: pre-fatigue, post-activation, forced reps, negative-only training, Max Contraction training, a variation I call "Extreme Max Contraction", hyper reps, occlusion training, and a variation of SuperSlow, using one repetition.

Question: It sounds like you use quite a bit of variety in your training. Could you describe your variations of Max Contraction training and SuperSlow?

Josh Trentine performing Max Contraction on an Eccentric Edge leg extension machineAnswer: My version of Max Contraction is done very similar to John Little's Omega Set with the application of a Russian EMS unit in order to override neuromuscular inhibition. I will be posting my results from this type of training soon.

As far as SuperSlow goes I use a prefatigue, with only one repetition per set, for example SuperSlow biceps curl done as slow as possible approx. 8-15 seconds on the positive and as slow as possible while still moving on the negative, this takes at least 15 seconds, then immediately to SuperSlow pulldown for 1 rep with the exact same procedure. Two reps total with an accumulative load time around 1 minute. That's it for biceps! I'm currently using extreme max contractions on leg extensions.

Question: How exactly are you using the EMS unit with Max Contraction?

Answer: My Max Contraction training is done in conjunction with a EMS unit set at the higest intensity tolerated. The machine's "on" cycle is set for 10 seconds and the "off" cycle is set for 5 seconds. When the e-stim kicks on my training partner lifts the resistance into the contracted position. I hold in that position for as long as I can, the initial reps will be a bit less than 10 seconds, the final reps will be about 2-3 seconds. I'll perform about 5 to 7 reps.

Question: A while back you mentioned using Max Contraction on the Eccentric Edge leg extension machine during a lot of your workouts while preparing for the Mr. USA. What do you think of their equipment?

Answer: I believe it is the only way to do this type of training, unless you have multiple training partners and gigantic weight stacks. I required at least 420 pounds on my David leg extentension. This is difficult to lift even with two strong partners. Also, the hand-offs are tricky and your spotters are at risk for injury. I used the Eccentric Edge leg extension heavily in preparation for the Mr. USA. I think the pictures will speak for themselves.

Question: What kind of routines did you use while preparing for the USA and the Canadian Classic last year?

Natural Pro Bodybuilder Josh Trentine uses High Intensity TrainingAnswer: The most common reccurring theme in my workouts is the pre fatigue method. It could be as simple as chest fly to chest press, or as complicated as duo-poly hip and back to leg extension to nautilus compound leg press to duo-squat. I really like Arthur's old lat sequence. I also like to incorporate more and more Max Contraction, for example omega set leg extensions with e-stim to pendulum squat.

Arthur Jones Upper Back Routine

1. Behind Neck Machine
2. Pullover Machine
3. Parallel Grip Pulldown
4. Rowing Torso Machine
5. Negative-Only Chins

Question: Do you train any differently during the off season?

Answer: No. The only time I train different is the last three days before the show and this is only in an effort to enhance my carb depletion and carb load.

Question: How far out from a contest do you usually start dieting, and what is your diet like?

Answer: 16 to 20 weeks out.

My diet is protein dominant, I take in anywhere between 250 and 325 grams of protein per day. I cycle my carbohydrate intake. On a low carb day, I will take in 150 grams of carb, and for a carb load I go as high as 425 grams of carb. The key to achieving peak condition (regardless of your macro-nutrient ratios) is a gradual reduction of calories until the desired level of body fat is reached. The diet must be long enough to allow for these gradual reductions and spare muscle loss.

Question: How much protein do you recommend when dieting for a contest?

Answer: 1 to 1.25 grams of protein per pound of lean body weight. For example a 200 pound body builder at 10% body fat will require 180- 225 grams of protein. This may vary on a low carb day. I may go as high as 1.5 grams per pound of lean body weight in order to meet my calorie needs when I have cycled my carbs down.

Question: What protein sources do you recommend?

Answer: Your best bet is from whole foods as much as possible. For me this means 7 to 10 meals per day. In order to maintain these protein levels you have to use protein powders and meal replacements. Sometimes I will alternate whole food with MRP, but one should consider there is a greater metabolic cost when consuming whole foods therefore we shouldn't use the powders as a crutch. A more complete explanation can be obtained from my nutritional seminar DVD.

Question:Lets change gears and talk about presentation. What advice do you have for someone new to competition who is trying to put together a posing routine?

Answer: More important than what poses the bodybuilder chooses is the way, the quality they can demonstrate in each pose and the type of muscle control they exhibit. Good classical posing seems to be a lost art at shows today. It seems most competitors lack the ability to transition from pose to pose - they don't tie their moves together - and lack the muscle control necessary to get the most out of their physique. Other than myself I rarely ever see the classic vacuum poses done with ab and thigh or front double biceps. I believe Dr. Darden was known for this in his competitive days.

I just don't think most bodybuilders spend enough time perfecting each pose. And of course everyone will show better with some poses than others; for instance a common mistake I frequently see at a natural show is when the judge calls for most muscular and everyone hits a crab pose. Most natural guys don't possess enough thickness to pull that one off. Another extreme mistake is when you see an ectomorphic type bodybuilder trying to hit " big guy " poses like the old Sergio arms overhead pose.

Question: What do you recommend to someone who wants to improve their transitions?

Answer: Obtain some videos of some of the older guys; Arnold, Frank Zane, Ed Corney, Mike Mentzer, or maybe one could do what Arnold did in pumping iron and hire some one trained in ballet or classical dance to help them get from pose to pose. Russ Testo, natural bodybuilder and perhaps best poser ever, has a great video to demonstrate how .Don't forget practice, practice, practice!

Question: How much time do you spend working on your posing routine before a contest?

Answer: I spent about 3 months on the routine i used to win best poser at the natural Mr.USA . When designing a routine I'll spend between about 3hrs for every 30second phase of my routine. Most shows allow 90sec routines, pro shows 3min.Once i have choreographed the routine, i practice daily so that it becomes second nature, over time the routine becomes more fluid and i can add more flare.

Question: Who are your biggest influences with regard to training?

Answer: Arthur Jones, El Darden, Mike Mentzer, Dr. Doug McGuff, Ken Hutchins, Gus Diamantopoulos (from Toronto), John Little, Charlie Haire, Randy Rindfleisch (the creator of Eccentric Edge), and of course you. I'm sure I've taken a little from everyone, even Arnold.

The problem is that there hasn't really been any natural bodybuilders for me to emulate, many of these guys are juiced or have juiced. None of them train like I do, and the guys who are really natural and successful are just off the charts genetically. I mean it doesn't matter what they do, as long as they train in my sport I can't find anyone like me.

Question: If someone is interested in training with you, how can they contact you?

Answer: They can set up an appointment at Overload's Beachwood, OH facility. The contact information is on our web site at www.overloadfitness.com

Question: Josh, congratulations again on your recent wins at the 2006 Natural USA and 2006 Canadian Classic and on turning pro in the NGA and IDFA, and thanks for taking the time to do this interview.

Answer: Thanks, and you're welcome.
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Drew Baye

Florida, USA

Josh Trentine
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Drew Baye

Florida, USA

Josh Trentine on Eccentric Edge leg extension
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cargo

Great interview, do you have any seminars coming up any time soon?
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MotorFed

California, USA

great post. always good to hear about natural guys using hit with good results. josh definitely does use a lot of variety in his routine. look forward to more interviews like this.

peace
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marcrph

Portugal

Outstanding!

Marc
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cmg

Thanks Drew. Nice interview.

Regards,

Ron
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bdog

Drew,

Great interview. Thanks.

On another note, how tall is Josh?

bdog
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Joshua Trentine

Ohio, USA

I am 5'11
offseason around 202
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noone

New York, USA

This was good. Glad to see articles like this.

Brte
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DSears

Drew and Josh, Great interview.

Josh, pardon me if I missed it but I don't remember seeing whether you train whole body or on a split. Could you please elaborate?

Thanks,

David
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Joshua Trentine

Ohio, USA

I cycle back and forth.Either two weekly full body workouts, or i'll split upper and lower and do 4 workouts where each body part still gets hit 2x/week.
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Paul Marsland

Josh, it's great to see someone who is doing well competively as a bodybuilder using mainly high intensity principles. What if any particular method or variable do you attribute your gains too, or which do you consider the most effective? It would appear you favour laod based method such as Negatives and Max Contraction training, why is this?

Also, and I realise you implement a degree of variety into your programs, but if it's not too much hassle could you outline a weeks training including, based on when you train whole body, as I'm curious to see how you go about this.

Congrats on your win and I hope you continue to do well in the future.

Regards


Paul.
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Tika

Florida, USA

Drew Baye wrote:
Josh Trentine


Your body is awesome!!
I really enjoyed this interview..
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Joshua Trentine

Ohio, USA

Cargo,

I will probabally do the next seminar this summmer when i start to prepare for the Pro "natural" Mr.Universe.I would like to hold it at Drew Baye's facility in Orlando, Fla.

In the meantime you could contact Drew for a DVD of the last seminar in Orlando, the quality of the recording is fair at best and we only got the nutritional part recorded, nothing on training.

I'm sure he would send you a copy, just pick up the shipping.
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Joshua Trentine

Ohio, USA

Thanks for the kind words, looks like you've been getting great results from your training.
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cargo

Joshua Trentine wrote:
Cargo,

I will probabally do the next seminar this summmer when i start to prepare for the Pro "natural" Mr.Universe.I would like to hold it at Drew Baye's facility in Orlando, Fla.

In the meantime you could contact Drew for a DVD of the last seminar in Orlando, the quality of the recording is fair at best and we only got the nutritional part recorded, nothing on training.

I'm sure he would send you a copy, just pick up the shipping.



Thanks Joshua, I'll have to take you up on your offer and get that dvd from Drew
Thanks!
I was actually planning on attending the seminar but i couldn't free my schedule up to make it in time.

I have actually stopped by Drew's facility a few times and I have to say that it's the best looking place i have ever seen, no other facility compares to it..it's basically a personal trainers dream gym. I look forward to the next seminar and hopefully i can bring a couple of my football athletes to attend.

-Jonas
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Joshua Trentine

Ohio, USA

Paul,

Thank you. I would agree that "load based training" has been of great emphasis in my training and responsible for the foundation of my current level of muscularity.I assume that your definition of load based traing is; heavy eccentric only, max contractions, omega sets .The protocals that allow for the use of maximum load. Is this correct?

The interesting point is that i have spent most of my H.I.T career focusing on this methodology, it seems to be less and less practical and productive to continue this direction.The weights are getting so ridiculously heavy and i don't any longer see a 1 to 1 relationship between load increase and increase muscle mass.If my intent was to pursue powerlifting i would continue this direction as well as
work the skill of the competition lifts, i believe i would do quite well.My interest remains in bodybuilding and i do believe continued progress will require a good bit of controlled variation, enough volume carried out in a brief period of time and perhaps some of the specialized techniques(intensifiers) that add a bit of volume,T.U.L, and create a better pump with less load.One easily recognized example is pre-fatigue which i did rely on with the load based workouts as well.

I hope this answers your question.If you like i can post a couple of full body or split routines i used in prep for Mr. USA. Realize none of my routines remain constant very long, therefore i'm a bit uncomfortable posting them out of context.

thanks
Joshua
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M Lipowski

New York, USA

Joshua Trentine wrote:
Paul,

Thank you. I would agree that "load based training" has been of great emphasis in my training and responsible for the foundation of my current level of muscularity.I assume that your definition of load based traing is; heavy eccentric only, max contractions, omega sets .The protocals that allow for the use of maximum load. Is this correct?

The interesting point is that i have spent most of my H.I.T career focusing on this methodology, it seems to be less and less practical and productive to continue this direction.The weights are getting so ridiculously heavy and i don't any longer see a 1 to 1 relationship between load increase and increase muscle mass.If my intent was to pursue powerlifting i would continue this direction as well as
work the skill of the competition lifts, i believe i would do quite well.My interest remains in bodybuilding and i do believe continued progress will require a good bit of controlled variation, enough volume carried out in a brief period of time and perhaps some of the specialized techniques(intensifiers) that add a bit of volume,T.U.L, and create a better pump with less load.One easily recognized example is pre-fatigue which i did rely on with the load based workouts as well.

I hope this answers your question.If you like i can post a couple of full body or split routines i used in prep for Mr. USA. Realize none of my routines remain constant very long, therefore i'm a bit uncomfortable posting them out of context.

thanks
Joshua


Hey Josh,

First, congrats on the pro cards. As a fellow natural competitor (chasing his pro-card) I can relate to the amount of hard work and perserverance you've had to put into accomplishing this feat. I don't think people realize how competitive natural bodybuilding has become. It's growing in leaps and bounds as is evident by the 'conditioning' of athletes year after year.

I've been using HIT principles in my own training for about 7-8 years and my body has certainly been better for it. But like you I've recgonized over the last few years, the need to look for new ways to improve upon one's condition from one year to the next without relying heavily on progresive overlaod. In speaking with some other friends who are top level competitors all have related a similar setiment to yours which is, HIT is great but there needs to be "more" to it. This has led to short spurts of increased demands via volume and frequency but without quite going to the extreme of most HVT enthusiasts.

Aside from improving my diet strategy, I found that Zone Training was EXTREMELY benefical to me in my prep last year. It allowed me to keep workout frequency to about 3 workouts/week but added that little extra volume and variation that was needed to fill out and come in looking harder. For my friends, they more or less cycle their HIT with higher volume routines and I've been slowly moving in this direction as well (though my "high-volume" would hardly qualify for HVT).

Keep us posted on where your training is going. I'm always interested in seeing if other natural bodybuilding HITters are experiencing what I am and what changes they're making to take their physiqu to the next level.

Best,
Mike
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spud

Joshua Trentine wrote:
The weights are getting so ridiculously heavy and i don't any longer see a 1 to 1 relationship between load increase and increase muscle mass.

My interest remains in bodybuilding and i do believe continued progress will require a good bit of controlled variation, enough volume carried out in a brief period of time and perhaps some of the specialized techniques(intensifiers) that add a bit of volume,T.U.L, and create a better pump with less load.


Is it just me, or does that all sound vaguely like The J-Reps philosophy?

Interesting.
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Paul Marsland

Thank you. I would agree that "load based training" has been of great emphasis in my training and responsible for the foundation of my current level of muscularity.I assume that your definition of load based traing is; heavy eccentric only, max contractions, omega sets .The protocals that allow for the use of maximum load. Is this correct?

Yes Josh, that's the type of exercise I'm refering too. I agree and as a fellow bodybuilder (though not competitive) I can see were your coming from in regards to manipulating the loads on certain exercises, as like yourself I too reached a point were more load was not only producing no futher gains, but was creating other problems, such as joints, etc.

It was one of the reasons that I switched to zone training as this is an excellent method for milking the resistance on an exercise for further hypertrophy.

Feel free to post your Mr USA routines and I do understand your somewhat reluctance to post them, as non, I suspect are typical from week to week, or workout to workout, and some people will take it as gospel or see it as "The" routine that Josh used to win the USA etc.

As a fellow advanced trainee its always refreshing and interesting to see how others vary their routines.

I'm good friends with Mike Lipowski and he's of the same ilk as myself in that we both use a great deal of vareity in our routines while manipulating the variables.

Regards

Paul.
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Gluteus Maximus

Drew Baye wrote:
Josh Trentine on Eccentric Edge leg extension


i seriously think my quads are bigger
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Tougher

Alberta, CAN

What's your point?
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Gluteus Maximus

Tougher wrote:
What's your point?


the point is big wow

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Drew Baye

Florida, USA

Gluteus Maximus wrote:

i seriously think my quads are bigger


Post a picture.
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