Interview with Josh Trentine, NGA and IDFA Natural Pro Bodybuilder
The following interview was originally posted on baye.com in late 2006.
Josh Trentine is the CEO of Overload Personal Training and a natural bodybuilding competitor. He has been competing successfully for years using high intensity training, and turned pro this year in both the NGA and IDFA after taking 1st places in both the 2006 Natural USA and 2006 Canadian Classic.
Drew Baye: How did you get involved in bodybuilding?
Josh Trentine: I watched my first contest, when I was 20 years old. The next year, I found out there would be a natural Mr. Ohio, and I entered (21 years old). At the time, I was using the typical high volume approach that the muscle mags promote. I was training at least 2 hours a day six to seven days per week, many times two sessions per day, not including a bunch of cardio. I hit the stage that year at a whopping 159 lbs.
Drew Baye: So when did you make the switch to H.I.T. training and what prompted you to do so?
Josh Trentine: I continued to compete for the next 2 years, until I was 23. During this time, through the process of trial and error, I gradually reduced my volume, and got better, and better results.
I wouldn’t say I was officially training H.I.T. until 1995, when I read Mike Mentzer’s book Heavy Duty Mind and Body. I began using his suggestions for a split routine and my gains skyrocketed. When I plateaued, I switched to his consolidated routine, and continued to make tremendous strength gains with very little improvement with regard to muscle mass.
Drew Baye: How would you describe your training today, in terms of your general approach?
Josh Trentine: I train once every 3-4 days for approximately 30 minutes using an eclectic mix of: pre-fatigue, post-activation, forced reps, negative-only training, Max Contraction training, a variation I call “Extreme Max Contraction”, hyper reps, occlusion training, and a variation of SuperSlow, using one repetition.
Drew Baye: It sounds like you use quite a bit of variety in your training. Could you describe your variations of Max Contraction training and SuperSlow?
Josh Trentine: My version of Max Contraction is done very similar to John Little’s Omega Set with the application of a Russian EMS unit in order to override neuromuscular inhibition. I will be posting my results from this type of training soon.
As far as SuperSlow goes I use a prefatigue, with only one repetition per set, for example SuperSlow biceps curl done as slow as possible approx. 8-15 seconds on the positive and as slow as possible while still moving on the negative, this takes at least 15 seconds, then immediately to SuperSlow pulldown for 1 rep with the exact same procedure. Two reps total with an accumulative load time around 1 minute. That’s it for biceps! I’m currently using extreme max contractions on leg extensions.
Drew Baye: How exactly are you using the EMS unit with Max Contraction?
Josh Trentine: My Max Contraction training is done in conjunction with a EMS unit set at the higest intensity tolerated. The machine’s “on” cycle is set for 10 seconds and the “off” cycle is set for 5 seconds. When the e-stim kicks on my training partner lifts the resistance into the contracted position. I hold in that position for as long as I can, the initial reps will be a bit less than 10 seconds, the final reps will be about 2-3 seconds. I’ll perform about 5 to 7 reps.
Drew Baye: A while back you mentioned using Max Contraction on the Eccentric Edge leg extension machine during a lot of your workouts while preparing for the Mr. USA. What do you think of their equipment?
Josh Trentine: I believe it is the only way to do this type of training, unless you have multiple training partners and gigantic weight stacks. I required at least 420 pounds on my David leg extentension. This is difficult to lift even with two strong partners. Also, the hand-offs are tricky and your spotters are at risk for injury. I used the Eccentric Edge leg extension heavily in preparation for the Mr. USA. I think the pictures will speak for themselves.
Drew Baye: What kind of routines did you use while preparing for the USA and the Canadian Classic last year?
Josh Trentine: The most common reccurring theme in my workouts is the pre fatigue method. It could be as simple as chest fly to chest press, or as complicated as duo-poly hip and back to leg extension to nautilus compound leg press to duo-squat. I really like Arthur’s old lat sequence. I also like to incorporate more and more Max Contraction, for example omega set leg extensions with e-stim to pendulum squat.
Arthur Jones Upper Back Routine
- Behind Neck Machine
- Pullover Machine
- Parallel Grip Pulldown
- Rowing Torso Machine
- Negative-Only Chins
Drew Baye: Do you train any differently during the off season?
Josh Trentine: No. The only time I train different is the last three days before the show and this is only in an effort to enhance my carb depletion and carb load.
Drew Baye: How far out from a contest do you usually start dieting, and what is your diet like?
Josh Trentine: 16 to 20 weeks out.
My diet is protein dominant, I take in anywhere between 250 and 325 grams of protein per day. I cycle my carbohydrate intake. On a low carb day, I will take in 150 grams of carb, and for a carb load I go as high as 425 grams of carb. The key to achieving peak condition (regardless of your macro-nutrient ratios) is a gradual reduction of calories until the desired level of body fat is reached. The diet must be long enough to allow for these gradual reductions and spare muscle loss.
Drew Baye: How much protein do you recommend when dieting for a contest?
Josh Trentine: 1 to 1.25 grams of protein per pound of lean body weight. For example a 200 pound body builder at 10% body fat will require 180- 225 grams of protein. This may vary on a low carb day. I may go as high as 1.5 grams per pound of lean body weight in order to meet my calorie needs when I have cycled my carbs down.
Drew Baye: What protein sources do you recommend?
Josh Trentine: Your best bet is from whole foods as much as possible. For me this means 7 to 10 meals per day. In order to maintain these protein levels you have to use protein powders and meal replacements. Sometimes I will alternate whole food with MRP, but one should consider there is a greater metabolic cost when consuming whole foods therefore we shouldn’t use the powders as a crutch. A more complete explanation can be obtained from my nutritional seminar DVD.
Drew Baye:Lets change gears and talk about presentation. What advice do you have for someone new to competition who is trying to put together a posing routine?
Josh Trentine: More important than what poses the bodybuilder chooses is the way, the quality they can demonstrate in each pose and the type of muscle control they exhibit. Good classical posing seems to be a lost art at shows today. It seems most competitors lack the ability to transition from pose to pose - they don’t tie their moves together - and lack the muscle control necessary to get the most out of their physique. Other than myself I rarely ever see the classic vacuum poses done with ab and thigh or front double biceps. I believe Dr. Darden was known for this in his competitive days.
I just don’t think most bodybuilders spend enough time perfecting each pose. And of course everyone will show better with some poses than others; for instance a common mistake I frequently see at a natural show is when the judge calls for most muscular and everyone hits a crab pose. Most natural guys don’t possess enough thickness to pull that one off. Another extreme mistake is when you see an ectomorphic type bodybuilder trying to hit ” big guy ” poses like the old Sergio arms overhead pose.
Drew Baye: What do you recommend to someone who wants to improve their transitions?
Josh Trentine: Obtain some videos of some of the older guys; Arnold, Frank Zane, Ed Corney, Mike Mentzer, or maybe one could do what Arnold did in pumping iron and hire some one trained in ballet or classical dance to help them get from pose to pose. Russ Testo, natural bodybuilder and perhaps best poser ever, has a great video to demonstrate how. Don’t forget practice, practice, practice!
Question: How much time do you spend working on your posing routine before a contest?
Josh Trentine: I spent about 3 months on the routine I used to win best poser at the natural Mr. USA . When designing a routine I’ll spend between about 3hrs for every 30 second phase of my routine. Most shows allow 90 sec routines, pro shows 3 min. Once i have choreographed the routine, i practice daily so that it becomes second nature, over time the routine becomes more fluid and i can add more flare.
Drew Baye: Who are your biggest influences with regard to training?
Josh Trentine: Arthur Jones, El Darden, Mike Mentzer, Dr. Doug McGuff, Ken Hutchins, Gus Diamantopoulos (from Toronto), John Little, Charlie Haire, Randy Rindfleisch (the creator of Eccentric Edge), and of course you. I’m sure I’ve taken a little from everyone, even Arnold.
The problem is that there hasn’t really been any natural bodybuilders for me to emulate, many of these guys are juiced or have juiced. None of them train like I do, and the guys who are really natural and successful are just off the charts genetically. I mean it doesn’t matter what they do, as long as they train in my sport I can’t find anyone like me.
Drew Baye: If someone is interested in training with you, how can they contact you?
Josh Trentine: They can set up an appointment at Overload’s Beachwood, OH facility. The contact information is on our web site at www.overloadfitness.com
Drew Baye: Josh, congratulations again on your recent wins at the 2006 Natural USA and 2006 Canadian Classic and on turning pro in the NGA and IDFA, and thanks for taking the time to do this interview.
Josh Trentine: Thanks, and you’re welcome.
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