Stan Mcquay wins 212

[GrowthMan]

IFBB SACRAMENTO 212 (first 212 show in history) won by Stan Mcquay less than a week ago. I believe Stan won the show at 194lbs. They asked him how he felt about the new 212 class and he responds l, "who gives a shit about weight. How about upping the prize money (1st place was $3,000).

Im on my phone so I cant attach pics, but he definitely was not the biggest guy. But!?! He didid not have the pumpkin thing going.

[Bouncer]

Dudes been around a long time. Food for him.

[BEAST]

Dudes been around a long time. Food for him.

First it's dude's not dudes. There is only one of him and you are right three grand is not gonna buy much. "food for him":retard::rofl:

[Scrumhalf]

B is starting to sound like Mr. I.

[Mr I]

Guy can't even type, watch he'll try and pass it off

[GrowthMan]

Just found this from www.angkormusclesport.blogspot.com: Stan Mcquay, Training routine and diet!

Funny, no tricks all basic bs. He's no freak at 190's onstage but he beats freaks :)

Stan Mcquay, Training routine and diet!

TRAINING TIPS
LEGS
He likes to train his legs to failure (sometimes by immediately jumping to a leg machine that works the muscle from a different angle) once a month
Leg extension machine is good, don’t mind those who say don’t do it, just do it safely

ROUTINE DESIGN
Use both Compound and Isolation movements, it’s all good
Work most body parts twice a week – heavy for low reps on workout 1 and high volume super setting for workout 2
He likes doing Push-Pull movements
Start your workout with your weak body parts
High reps doesn’t work. Your muscles need weighted resistance to grow.
Lift heavy but don’t lift super heavy, rather concentrate on strict form, good technique, slower movements and really feel the muscle

ARMS
For Biceps, he’ll do a Chest/Biceps day and a Triceps/Biceps day (Biceps worked 2 days a week)
Stan skips Forearms – they get worked a lot in other exercises

SHOULDERS
He has a Shoulders/Traps day (but be careful they are prone to injury)
Dumbbell Raises – Front, Lateral, and Rear (rows) are most important for Delts. Military/Dumbbell press are not so desirable because Stan does a lot of Chest Presses.

ABS
If you do abs with weight they get too bulky but do them with weights when you first start out. After they are developed well work ‘em for reps only.
He does abs at least 3 days a week, you can get away with just 2 movements at the end of your workout.

CHEST
Don’t work your chest too much, it will pull your shoulders forward and it doesn’t look good.
He doesn’t bench because it doesn’t hit the chest muscle directly enough, it can also cause shoulder injuries.

BACK
Pull-ups and Pull-downs are important for Back training
———-
DIET
How well you do on your diet and what you eat accounts for 75-80% of how you’re gonna look
Timing is everything with diet. Just ensuring that I’m consuming different proteins and different carbohydrates at different times of the day.
In general straight after cardio (before breakfast) I would have two scoops of whey protein then wait 45 minutes before having my first meal of the day.
In general in the off-season I’m getting about five meals a day with around two to three shakes. Come contest time I’m getting in around ten meals. Call me crazy but that’s all I have ever known – eating every two and half to three hours.
———-
CARDIO
When cutting do cardio right out of bed – you’ll drop body fat real fast. Add another 20-40 minutes after your workout if needed.

ROUTINES
SPLIT
MONDAY Quads, one hamstring exercise, abs and calves
TUESDAY Chest
WEDNESDAY Back, abs and calves
THURSDAY Hams and one quad exercise
FRIDAY Shoulders, traps, abs and calves
SATURDAY Biceps and triceps
SUNDAY Off

CHEST ROUTINE
Incline BB press 5 x 8-10 / Incline DB Press 3 x 6-8 / Incline DB Fly 3 x 12 / Cable Crossover 21′s 7 x 3 / Decline DB Press 3 x 12
ANOTHER CHEST ROUTINE
Incline dumbbell presses 4 X 15 / Decline hammer presses 4 X 15 / Smith machine chest presses 4 X 15 / Dumbbell flyes 4 X 15 / Cable crossovers 4 X 15

AB ROUTINE
Hanging Leg Raise 4 X 20 / Crunch 4 X 20-30 / V-Up on Bench 3 X 20-30 / Standing Oblique Cable Crunch 3 X 20 per side

BICEP ROUTINE
Drag curls with EZ-curl bar 4 X 15 / Incline dumbbell curls 4 X 15 / Hammer Strength preacher curls 4 X 15 / Concentration curls 4 X 15

TRICEP ROUTINE
Rope pushdowns 4 X 15 / Overhead cable extensions 4 X 15 / Lying triceps extensions 4 X 15 / Seated machine dips 4 X 15

LEG ROUTINE
Leg extensions 4 X 15 / Leg presses 4 X 15 / Inverted leg presses 4 X 15 / Hack squats 4 X 15 / Reverse hack squats 4 X 15

[Bouncer]

i hate those type of articles though. ^ they never go into the real shit, its just surface BS. yea yea, we know you eat every 2-3 hours and train hard. now what about the drugs! :D

[GrowthMan]

i hate those type of articles though. ^ they never go into the real shit, its just surface BS. yea yea, we know you eat every 2-3 hours and train hard. now what about the drugs! :D

No shit, right? Training in Golds Venice as a Charles Glass client I'd be very curious too