SuppVersity - Nutrition and Exercise Science for Everyone

Image 1: These are (from left to right) Tommy Reynolds, Adelfo Cerame , Francine Sablan and, of course, Myotropics Physique Nutrition CEO Vince Andrich. While this photo shows the three of them, when Adelfo signed his sponsorship contract, you can meet all three of them, as well as David "Lambo" Lamb, Raymond Querido and Ian Lauer, fellow Myotropics Physique Athlete's at the company booth at the USA Championships in LA, on the coming weekend. So, if you are in the area, don't hesitate to drop by and say hello, shake hands and maybe get one or another product sample or workout tip - sounds good? I don't know if you know those gut feelings, those days when you sense that a certain oftentimes unpleasant thing is going to happen? Well, exactly that happened to me earlier today. I opened my email inbox this morning and found... no email from Adelfo ! Actually nothing out of the ordinary, as when I crawl out of the bed over here in Germany, Adelfo is usually just ...

Image 1: That's what I call a Quantum Physique ;-) I want to use Adelfo's blogpost today for a brief announcement, which is not exactly related to our common friend and soon to be pro wheelchair bodybuilder. Some of you will probably already have seen the link on the SuppVersity facebook page , the rest of you can just click here if you are not already fed up reading my stuff and believe you can handle another dose of "Dr. Andro" in podcast format ;-) I have been on Brian Cunningham 's Quantum Physiques Radio show and despite the fact that this is no typo (the name of the show is Quantum Physiques ), we have actually covered everything from Adam and Eve (=Paleo) to Einstein and his unwillingness to accept the strange behavior of quantum objects... I had a lot of fun and I guess at least some of you will enjoy listening to the show, as well! Ah... I almost forgot: Don't take all the flattering things Brian says too literally. If anyone here deserves p...

Image 1: After his 2nd place at the Nationals, Adelfo wanted to bring up his rear delts and although the lighting does not really do him justice, he made use of the weeks between the Nationals (right) and the USA (left) and filled up considerably. It is more than 3 months ago that Adelfo and I have been talking about ways to bring up his somewhat lagging delts (if you could even say that there is something "lagging" about Adelfo's physique), yet still, it seems as if it had been yesterday that I told him that he would not have to wonder that those delts were not growing, when he was working them almost exclusively with compound movements for stronger body parts, which wouldn't allow the side and, more importantly, the rear delts to reach that highly productive, growth triggering point of just too much load to handle, but still not so much load that adaptation could not make up for it. And judged by his latest progress pics, Adelfo did not just take that comment to...

Image 1: "Hey Dude! Those arms come from rolling around in the chair, right? The time is flying by, it's almost June (just a few couple of hours left in May) and for Adelfo his next big day is approaching fast. After last weeks brief panic attack (see " Don't Let Red Flags and Banana Skins Stop You! ), he is back on track this week and that despite the fact that he has a hell lot of work to do that is not related to working out or dieting... or writing his weekly blogposts on the SuppVersity , of course. Usually you would think that sitting in a wheelchair does make all that more complicated and troublesome, but as you will see in this week's installment of Adelfo Cerame's Road to the Wheelchair Championships , sitting in a wheelchair can also have certain advantages, even when it comes to building a better physique! The overlooked advantages of training in a wheelchair I don’t get approached much, but when I do, the majority speculates that I have a...

Image 1: This physique was built on medium volume, high intensity workouts. So, how will it react to ultra high volume, medium intensity training? Go ahead and read how Myotropics Physique Athlete Adelfo Cerame Jr felt after the first three workouts of his " Overkill Training Program " I have been wondering: Are workout regimen, or styles, fads, or however you may call them infectious? I had just posted Adelfo's MOTP (My Overkill Training Program) workout plan last week, when I saw that my Super Human (Radio ;-) friend, Carl Lanore , was just about to perform an even more megalomaniacal arm workout designed to deliver no less than +1"  in arm size after "only" one 6h+ mammoth session of curls, curls, and did I mention curls? I don't know all the details, but from the pictures and measures he posted the severe trauma and subsequent inflammation must have delivered roughly 50% of the promised results - not too bad, if you just want to pose around t...

Image 1: In his effort to look even better on stage, Adelfo goes to extremes; yet, what may be beneficial, even necessary, when you are at his level of conditioning and muscularity. Mark my words: Don't try Adelfo's program at home , ah... I mean at your gym ;-) I must admit that when I read Adelfo's weekly write-up, I was ... well, "shocked" may not be the right word. Maybe "perplexed" would be a better word!? After all, here he was, my friend Adelfo Cerame, citing me as a source for workout that is in fact so insane that it could eventually actually work out (all puns intended). I am yet still not 100% sure if Adelfo simply misunderstood my "Do 100" principle from the last installment of the " Step to step guide to your own workout routine " series, which actually implied doing 100 reps of a single, i.e. one, uno, or in German "eine", exercise in as many sets as it takes and then head home , or, if he (and I guess thi...

Image 1: Adelfo follows his eight commandments of stupidly simple dieting and it is hard to argue about the results. Another Thursday and thusly time for Adelfo's "guest lecture" here at the SuppVersity . Today's topic is diet and nutrition. Your diet and your nutrition, to be precise. While I often refer you to Adelfo's blogs as a source of inspiration for your own diet (and as an example that it does not take many supplements to build an astonishing physique), much of what he does is... well, let's say it is "very bodybuilding-specific" and not necessarily practical for the average man or woman, just trying to get (back) in shape. So, in case this is you, you better perk up your ears and listen ... ah I mean cock your eyes,... ah, well - you know what I mean ;-) Dieting must not be overcomplicated As of late I have been getting a lot of messages from people who want to get back in shape again. Some of them have been following my blogposts...