Proper Training Produces Results

Ted Roach, the young man in the photos below, began training with me in September 2002. He had tried the usual "train-to-failure" nonsense so popular nowadays and, while he had made some progress, he was pretty much "stuck."

When Ted came to me he was 5' 8½" and weighed 175 pounds. He was 19 years old. His bench press hadn’t increased in years. The first thing I did was to explain to him that the "train-to-failure" method was actually counterproductive and, if you trained properly, bodybuilding was 80% nutrition.

The only supplement he took was Mits’ Protein with coconut milk. During the year that I trained him, his goals were not always consistent. Some months he wanted to get big as a house. Other months he thought he might want more definition. Had he been more consistent in his goals, he would have made more progress.

One of the other things I had to teach Ted was how to diagnose and correct problems with his body before those problems developed into an injury and halted his progress. At one point he told me that the wrestler’s bridge I had him doing made it difficult for him to turn his head as far to the right as he could to his left. I immediately sent him to Dr. Tom Trimble, some of whose methods are featured on my video, Bodybuilding The Right Way. Dr. Tom found that Ted’s spine was twisted and straightened him out.

Ted used the basic, heavy exercises—squats, bench press, deadlifts, chins, power cleans, military presses, and the like. He didn’t waste any time or effort on light, frivolous "girl scout" exercises, such as chest laterals, concentration curls, or anything on the pulley machines. He never used the "exercise machines" (furniture with weight stacks) in the gym.

The day he left for his home in Alaska, August 28 2003, he weighed 215 pounds. He was 20 years old.

Read Ted's side of the story

Photos of Ted are as follows:

Mike Brown and Ted

Ted and me. That’s a 17-inch arm Ted is displaying—cold.

Back of Ted

Back shot of Ted.

Front of Ted

Front Shot of Ted.


Ted’s "Mr. Clean" pose.

Ted Roach, under my coaching and instruction, went from 175 pounds to 215 pounds in slightly less than a year, a gain of 40 pounds of muscle. He never took steroids.

The odds are I will not be able to give you a year of personal instruction. However, there are things you can do to accelerate your own progress.

1. Do not train to failure and do not spend more than an hour and 15 minutes in the gym, never more than 3-4 days a week.

2. Use muscle mass exercises, not exercises intended to isolate individual small muscles.

3. Eat correctly.

4. Take Mits’ Protein according to directions as a supplement.

5. Order and read The Strength of Samson: How to Attain It and Rich Tucker’s Biblical Nutrition.

6. Get enough sleep.

7. Correct any nagging little problems before they become debilitating injuries that force you to quit training.

For more information on how I trained Ted Roach and others, order the video, Bodybuilding The Right Way. You’ll be glad you did.

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This page was updated on 8 March 2008