Workout Tips

Oympia Week Seminar: Getting Hollywood Muscle

Looking to get peeled? Our expert knows a thing or two about eating and training for a dialed-in physique


This week, M&F is kicking some serious wisdom. With Olympia Weekend right around the corner (Sept. 27-28), we have enlisted an all-star panel of experts and industry leaders to answer your most burning questions on physique-building – both digitally and in the flesh.

This weekend at the M&F booth in Vegas, you can put your queries to some of the biggest names in the industry, up close and personal. For now, you can bask in the wisdom and experience of our experts online. Already this week, we’ve covered eating and supplementation for mass-building with David Sandler and getting cover model lean with Mehmet Edip. Our final pre-Olympia online seminar covers a topic near and dear to our hearts: Hollywood muscle. Los Angeles based M&F advisory board member Eric the Trainer will address your Facebook questions on having a showtime physique. You can catch more of Eric this weekend at the M&F booth as he plays moderator to our live seminar series at the Olympia Expo.

Q: How can I build muscle and lose fat…at the same time?  

A: Actually, that’s easy. Keep it simple by properly aligning the three factors of physique change: exercise, diet, and sleep. The style and frequency of exercise will help determine how your body will be sculpted – eat more for size versus less for sleekness – but most importantly, prioritize sleep! Only during sleep does the body experience physical transformation. Manipulating these three factors takes some experimenting but it really is that simple.

Q: How do you balance upper and lower body training when trying to get a Hollywood physique?

A: For Tinseltown success, it's all about the shoulder to waist ratio -- small waist, broad shoulders. The muscular flow of the body must continue from upper to lower body. In other words, don’t skip leg day!

Q: I've been training for about 12 years now but still I am confused about the seven-day routine. What does the ideal split look like for fastest gains while keeping lean?  

A: Splits vary greatly and depend on an individual’s experience and availability but I encourage two days off per week, preferably Thursday and Sunday. A good split I’d recommend is:

Day     Bodypart(s) Trained

1          Chest + Back

2          Biceps + Triceps

3          Quads + Hams

4          REST

5          Shoulders + Back

6          Forearms + Calves + Abs

7          REST