April 2007
Interview with BodybuildingPro.com

 

 

 

First Magazine Cover

April 2007

2007 GUEST POSING

2007 ARNOLD CLASSIC

 

 

 

 

 

 

 

 

DEC 28 2006 270 lbs

LEG DAY

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Bodybuilding.com presents:

David Robson - An Interview With Pdi Athlete, Jack 'the Rhino' London

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Candid pics:

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Youtube of me and Teri Mangini (trianing partner) doing heavy rack deadlifts

 

I have signed a deal with Body Factory as their athlete, as well as consultant. I will be writing for their online site and coaching the amateur athletes.

The Other Guy
by Rhino

So I'm at the gym the other day and I see this guy walking across the gym floor with his notebook. You know the guy; he jots notes down, writes down every rep, every set. Shit, he's writing more than he is lifting. When I see this guy, and he is in every gym, I want go up to him and say, "Hey bro, don't be so worried about doing the same thing. You don't have to write everything down. Try to do it different every time." My body is a temple, but is also a chameleon, one that can change and more importantly, adapt. If I do the same thing over and over again, my body knows what is coming next and is ready for it.

When I train, I want to obliterate that body part, showing it no mercy. I leave a trail of destruction along the way. This is why I am called the Rhino. Training should be instinctive. So I don't have a notepad and pen. That sort of shit screws up my focus. I walk in the gym and I say, "I am training back today. What should I start with?" Then after completing that exercise, I go on to whatever moves me next. Of course I have my favs, stuff I always do like rows, dead lifts, shit like that. But never the same sets, never the same weight, never the same combination of movements. Never. This is instinctive training.

People tend to get into this fucking rut, where they are just going through the motions and aren't really making any gains. I feel bad for these people because they really are wasting their time. Sad part is, they don't even know it. They see me and they can't understand why I make constant gains and they don't. My advice is simple: Take the attitude that you are in the gym for a purpose--to train hard and improve, all the time--and never forget about the goal at hand. Come on Animals, bring it, and bring it hard. I train depressed, sick, hungry, tired, whatever. Nothing fades my focus.

There is the other guy who needs help. The dude who goes to the gym consistently, 5 times a week, 2 hours a day, yet his body never changes. Why? Well, watch his "training." He's hanging out, talking to the girls, talking while he is going through his movements. He's wasting his time. This guy needs some help, because he just doesn't know any better. He never learned the "mind-body" connection that is critical for growth. What is this connection? It is hard to define. It's like being able to make a 25 lb dumbbell feel like 150 lb, by moving slowly and deliberately. It's focusing your mind on whatever movement you're doing, drowning out everything around you, forgetting where you are, who you are, and what problems you have.

Training a body part to me is like meditation. I focus on that body part, say triceps, like there is no tomorrow, like there is no world, like there is nothing but me and the weight. I'm forcing that fucking muscle to grow, and not stopping until I can feel that pump, the blood flowing to the cells, the veins bulging out. I love it. I live for it. This mind-body connection is essential to grow, so you can't simply hoist weight. Not only won't it make you grow, it will also put a great deal of stress on your joints and tendons. And not the kind of stress necessary to build muscle, the kind of stress that'll land your ass in ICU.

Now guys like the one I just mentioned, well they love it when women check them out. Me? I like it when women look at me in disgust and fear. How could he look like that? Why? Who the fuck cares? I want to grow and grow and grow. Either way, I don't care. I'm here to do work, not to get anyone's approval. I will lend a hand though, to those who reach out for help. For those who are sincere when they ask the question why I do what I do, how I do it. For example, I try to keep it basic when it comes to form and range of motion. Simple guy, simple guidelines. Use a full range of motion at all times and make sure your form is perfect on every rep of every set.

Over the years, I have heard a lot of bullshit on this subject, and the truth is the only way to fully hit a muscle is through a full range of motion. Yes, that includes squats. Squatting is the single most painful, uncomfortable and tiring thing in this world. I hate squats. Funny thing is I love them too, because they are so effective. This reminds me of that third guy, you know him--the one who squats 800 lb about three fucking inches down. Then he pops back up, acting like he did something. Then when you talk to him, he tells you how he has "bad knees" and tells you the doctor told him only to go that deep.

Truth is, he is afraid to go all the way down, and more importantly, he can't handle as much weight when he squats properly, and his ego can't take that kind of blow. When I train legs I do just that. I "train legs." I don't squat, I don't lift weights, I train legs. I bomb legs. I obliterate them. When I squat, I go ass to the floor. Why? Why the fuck not? Why would you do a half curl? Or half a row? Or come halfway down on a dumbbell press? You wouldn't would you? Of course not. The squat hurts, and it really hurts to go all the way down. People are too lazy or scared. They always ask me, "Don't you have bad knees from that?" I tell them, "No. Just like I don't have bad biceps from doing full curls." It's just another excuse and there isn't enough time in the day for excuses.

It's like my mom always used to tell me. She said "Jackie," (she calls me Jackie), "Eat big, train big, and you will be big." Mom knows best. You see, I never had good genetics, but what I've always had is the ability to "will" things to happen. I believe that if you want something bad enough and you are willing to pay the price to get it, you will achieve. I have overcome all kinds of adversity--being fat, having loose skin, long torso, big feet, you name it. I wanted to be a great bodybuilder so bad I could taste it, and I still can to this day.

The will to train, to focus, to visualize, and to commit. These are the building blocks, principles far more important than genetics. I look at so many other bodybuilders and think to myself, "If I have done what I have, imagine what they could do, with just a little help." I will train harder, longer, out-diet, out-cardio, out-everything anyone to get what I want. I will outlast and I promise that when the dust settles, I will be the one left standing. So to all the Animals in training, consider the importance of what I have talked about--instinctive training, the mind-body connection, and the full range of motion. Apply these principles and with the right dedication, you too can have anything you want. Just focus on what it is and trample everything in the way. Bring it, and bring it hard.

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Feeding the Animal
by Rhino

Eating has always been and will always be a hotly debated topic in bodybuilding circles. How much do I eat? How many carbs? How much protein? Is fat good for me or bad? Some say it's all a mystery whereas some say it is plain and simple. I say... It depends. Your body type, your lifestyle and most importantly your goals should dictate your diet.

Anytime you set out to create a program, the first thing to look at is your physique goal. Am I trying to add more mass or get leaner? Am I trying to get stronger for a powerlifting meet? Do I want to compete in a bodybuilding contest? This question is the first that needs to be answered when considering your individual eating targets. For me, it's about growth, and so, I eat for growth. But what does this mean?

Since your muscle is made of protein, I always make sure to eat plenty of it: 1.5-2.0 grams per pound of bodyweight. I eat this amount because my goal is to continue to grow and keep my muscles in an anabolic state. I also eat carbs on top of the protein, but always making sure that the protein requirements are fulfilled first.

Carbs change in amounts and types depending on my contest schedule. Again, simple guy, simple rules--the closer I am to a contest, the lower my carbs, and the lower on the glycemic index they fall. Carbs that are higher on this index tend to break down in the body faster, causing much of those carbs to be converted to fat. You see, your body cannot utilize carbs as fast as they are broken down. The slower acting carbs, such as brown rice, sweet potatoes, and oatmeal, are better, as they are broken down slower and give the body more time to use them, instead of storing them as fat.

You see, carbs and fats are really the same thing: sources of energy. Some people store fat as fat and use carbs as energy. Other people use fat as energy, and store carbs as fat. This is what the current high fat diet craze has arisen from. You need to find out, through trial and error, what type of body you have. Are you carb efficient? Or are you carb sensitive? Once you know where you fall, then you can proceed to eat for your body type. I generally eat about 500-1000 grams of carbs in the off-season, but go as low as 150 grams precontest. This type of cycling works for my body, and because I weigh 275 lb, I can handle that many carbs. You need to figure out through experimentation what works for you.

Now that you know what to eat and how much, you need to address portion size and meal timing. Can I eat carbs at night? Before I workout? What are the rules? Well, just like everything else attached to diet and nutrition, everybody is different, but there are some general rules you can live by. First, make sure you eat many small meals versus a few large ones. This will keep your metabolism fired up and will help you burn fat. I mean shit, no matter what your goal might be, I doubt getting fatter is in the plans.

Also, make sure you eat protein and carbohydrates together, in every meal. Don't eat a meal consisting only of one or the other alternately. It won't work as well. Remember, you can eat all the way up until you go to sleep, as long as you follow these guidelines. Now, for bodybuilders, the later in the day, the less carbs you need, so you can eat as much as you want before bed. Just make sure it is mainly protein.

Okay, so what forms of protein you ask? Simple, lean forms. Again, there is no need for extra fat--you will get enough fat in your diet from the meat. My favorite protein sources are as follows: Flank steak, fish, eggs, chicken, turkey, whey protein. Carbs are as follow: rice, sweet potatoes, oatmeal. For the off-season, when trying to put on mass, I include pasta, fruit, some bread--usually some form of seven grain, or wheat. I do try to stay away from flour though, as it stores as fat in my body, and I am allergic to it. If you eat bread and it makes you hold excessive amounts of water, you are very likely to be allergic to it, so check it out.

People really overlook the power of food allergies, and their effects on the body, so be informed and be aware. As far as fats go, I have experimented with high fat diets and have found them to work for me to a point. I have gotten gains from the high fat, low to zero carb type of eating, but have found that the moderate carb, high protein diet works best with my body type. Most people do not work well on the high fat diet, so when experimenting, try the moderate carb diet first and see how your physique reacts.

Now, what about supplements? Well, they are exactly that, to supplement your food, not replace it. Generally, I get 200-300 grams of protein from whey powder. It is an easy, convenient, and efficient way to get in the protein you need. When trying to hit 500 grams a day, it makes it a little easier with protein powder. I also use creatine, glutamine, Animal Pak and Animal Nitro, for obvious reasons. The proper supplements will definitely help with growth and recovery. I swear by protein powder, as it has all the amino acids and such that you need. I never supplement carbs, as I don't see that as a necessity. You can get enough carbs through food. It is getting down 500 grams of protein that is a feat.

Eating is like lifting, you need to work at it. You need to be consistent, diligent, and focused. You need to know exactly what your goals are. You need to eat at least 6 times per day, every 2-3 hours. Eating is the most important component to growth and recovery and building solid muscle. You can lift all day, take all the supplements in the world, but without proper nutrition and enough protein, you will never build the body you really want. So make sure you eat up, like any true Animal would, and remember--bring it and bring it hard.

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Rhinocerology

"Hey man, whatcha' hittin' today?" How many times have I heard that question come from someone I see in the gym? "I dunno, maybe chest. Yeah, chest. I'm gonna hit chest."

This interaction makes me think about training... What is it that we are doing? Are we training chest? Or are we benching? Maybe we just go to the gym to fuck around and call it "training". As most of you probably already realize, I am a big believer in the mind-body connection. I believe that you can "will" your body to do shit. Training is so much in your head. Your goals, your dreams. Do we even consciously think about these things before we train? Should we? Absofuckinlutely.

Everyday when I go to the gym to train, I know that I am going to accomplish something--make my legs grow, get leaner, finish off the cap on my shoulders, whatever. But there is always a reason, a method to the madness that is the Rhino. I will be stepping onstage again in July 06' for the USAs. It is now October 05' and I already have my plan of attack for the entire year.

Every month, every week, every training session is planned for accomplishment. I know what the fuck I am doing and that's why when I step onstage, I am always ready. Always. Today I am training legs. I feel that my legs are losing a bit of ground, because my upper body has been responding so well lately. At 285lbs, you notice these things, but even as an amateur lifter, you should be aware of your body, your goals, and the journey that will take you to the top.

If you are just fucking trudging through life, day after day, I promise you, you will never get anywhere. Read "The Other Guy." He goes to the gym everyday, talks, hangs out, meets girls. But year after year, he never changes. Never gains a pound. I think I would have to kill myself. So back to today's routine--legs.

My goal is to bring more sweep in my outer quad, as to match up with the roundness of my growing delts. I'm looking for symmetry here. I no longer worry about how much I weigh, or my size--just refinement, symmetry, growth, and steady improvement. Every year, I get a little better, a little more refined, a little more vascular.

To me, bodybuilding is a marathon, not a sprint. If you can last, eventually, you will get what you want. Not like some flash-in-the-pan stars that do two shows and turn pro because of their genetic structure. That's not bodybuilding. Bodybuilding is blood and sweat and guts, and every ounce of energy focused on growth.

Okay, enough with philosophy. What do I do when training legs? Well again, my training is very instinctive, with, of course, one goal in mind--today that goal being to make my legs grow like weeds. My body is very adaptive so I take time to make sure I never do the same routine twice in a row. I always hit the basics: squats, leg presses, hacks, etc. But I throw in different ancillary exercises such as weighted steps, extensions or whatever. Here is a "typical" routine:

1) Leg extensions/4 sets
2) Front squats/4sets
3) Hack squats/3sets
4) Weighted step ups/3sets

I typically don't predetermine reps. I just train hard, do as much as my body can take--and train 'til I die, like every rep is my fucking last. No bullshit. This is not a marketing ploy. Anyone who knows me knows I train like a fucking maniac. People ask me, "How long do you train?" My answer? "Til I'm done." Seriously, I keep it simple. It ain't brain surgery. "Train big, eat big and you will be big." That's what mom always said, and she was right. Bring it, and bring it hard.

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Brand new!

See the Rhino in the new Animal DVD Training Chest with Frank Mcgrath.
Click HERE

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On a personal note I would like to discuss my placing at the Night of Champions. The friday before the show, I was in the middle of carbing up, and by the end of the night, I looked ready, tight and hard. I woke up sat and felt the same and continued to carb. Carbing is not something I noramlly do, but it seemed to be working. By sat 11:00, I noticed water on my lower back, but thought nothing of it, kept carbing. Once I was backstage, I began punpmping, I noticed nothing happeneing, and was worried, water seemed to be filling my skin (spilling). Anyway, Lee preise mentioned to me as I was onstage, he watched me go flat in front of his eyes. I seemed to spill and go flat, which makes you look watery as if you did not even diet. I looked anfd felt terrible. Afterwards, I knew I blew it, so Debbie and I went to a resturant and I ate, like a pig and drank water, but he night show, I tighened up quite a bit, but the damage was done already. I took a respectable placing of 18th, I think I should have been about 14th, but even at my best I probably would have been 11th-12th. It was a tough show, and I am foregoing the European tour, so that I can regroup and prepare for nect year's NOC and British West Indies shows in Sept '07.