PRO COR­NER:

Hy­brid Pow­er­lifter

Muscle & Performance - - CONTENTS - By Jerry Kin­dela, MA, DHS

For no small rea­son, ex­tra­or­di­nary pow­er­lifter Steve Gen­tili was of­fered an ath­lete spon­sor­ship with Beast Sports Nu­tri­tion’s Team Beast. With his per­sonal records (squat 755 pounds, dead­lift 835 pounds, bench press 585 pounds), the dude is him­self a beast. In just a cou­ple of short years (he started late in pow­er­lift­ing), he has de­vel­oped a large rep­u­ta­tion among com­peti­tors and he has opened his own gym, called Hy­brid Fit­ness, in Pasadena, Cal­i­for­nia. Gen­tili is at the fore­front of a grow­ing trend among strength ath­letes: hy­brid strength train­ing, which adds ex­er­cises from the body­build­ing arena to the strength reg­i­men. Mus­cle & Per­for­mance reached out to Gen­tili to find out about this evo­lu­tion­ary step in strength.

What is a hy­brid strength ath­lete?

A hy­brid ath­lete is some­one who em­bod­ies strength and the abil­ity to trans­late that strength in ath­letic move­ments while main­tain­ing an ap­peal­ing aes­thetic physique. The goal changes for the in­di­vid­ual but the over­all mojo is, “Look strong, be stronger.”

How of­ten do you strength train weekly and how do you break down that train­ing?

Be­cause I com­pete in pow­er­lift­ing, strength train­ing is the pri­or­ity. I hit the big move­ments — squat, dead­lift, bench press — twice a week each over a five-day split.

As a hy­brid strength ath­lete, what "ac­ces­sory" moves do you in­clude?

I uti­lize ac­ces­sory move­ments after my big­ger lifts, more so in my off­sea­son to help put on size. Some of my fa­vorite move­ments are lat­eral raises. I try to get those in ev­ery bench work­out. A sam­ple ac­ces­sory work­out might look like this: bench press, four sets/six reps; weighted pullup, four sets/six reps; dumb­bell in­cline press, four sets/12 reps; low-ca­ble row, three sets/10 reps; ca­ble lat­eral raise, three sets/10 reps; and dumb­bell up­right row, three sets/10 reps. Then I’ll throw in some arm work.

What nu­tri­tional ap­proach do you rec­om­mend for gain­ing strength?

You need to main­tain a caloric sur­plus; it’s nec­es­sary for max­i­miz­ing strength gains. I rec­om­mend good whole foods with the help of sup­ple­men­ta­tion. I’ve found a macronu­tri­ent ra­tio of 40 per­cent carbs, 40 per­cent pro­tein and 30 per­cent fat works best for me.

How can one main­tain strength while drop­ping weight for a com­pe­ti­tion?

As long as the pro­tein in­take is high and you max­i­mize rest and re­cov­ery, you can main­tain strength while drop­ping weight. You won't get stronger but you can main­tain.

How does sup­ple­men­ta­tion fit into your train­ing goals?

I’m a big be­liever in liq­uid nu­tri­tion sur­round­ing my work­outs. I start my day with a mul­ti­vi­ta­min/mul­ti­min­eral pack and three cap­sules of Crea­ture, a cre­a­tine com­plex, with break­fast be­fore train­ing. Then I have one scoop of Beast Mode Black, a pre­work­out for­mula, 30 min­utes be­fore my train­ing. I have one scoop of Ami­nolytes dur­ing my work­out. Im­me­di­ately post­work­out, I mix a low-glycemic carb with one scoop of Beast Pro­tein along with three more cap­sules of Crea­ture. The main goal of this sup­ple­men­ta­tion pro­gram is to op­ti­mize the an­abolic ef­fects of the work­out while min­i­miz­ing any catabolism. The plan re­ally also helps my re­cov­ery fac­tors.

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