PARALYZED? NOT!

Craig, I wanted to get your thoughts on something.  I underwent back surgery in 1988. About one-third of my L5 was shaved off, as well as a bit of my L4. The neurosurgeon and anesthesiologist both advised me never to lift heavy weights again. As such, I now perform circuit training. I've noticed that I'm able to handle heavier weights and my back feels stronger than ever. I know I'm never going to powerlift again, but I know I could do bodybuilding training without hurting my back. Squats and deadlifts are out, but leg extensions, leg presses, lunges and maybe hack squats are still viable options. I should note that I was an athlete most of my life, competing in football, wrestling and judo. I want to train intensely, but I'm not sure how hard I should really push it at this point. Do you know of any modified training programs for people who have had back surgery? I've made a complete recovery, but would appreciate some advice on how heavy and intense I should be training.

Brother, you're talking to the best person on the planet for your particular problem. When I was 19, a chiropractor and neurosurgeon told me my L5 was 45 percent degenerated and I was not to lift weights or squat at all unless I wanted to be paralyzed by the age of 30. So, I followed doctor's orders and quit for a couple of months and my back pain increased. I found that lifting weights actually helped my back. I had no back pain whatsoever. Obviously, I've been training ever since. I'm 38 now. I have a little trouble with a pinched sciatic nerve once in a while, but other than that, everything's fine. I do both squats and deadlifts. By now, my L5 has to be a lot less than 45 percent, but I'm still blasting in the gym.

            I worked around the problem by pre-fatiguing the area prior to doing the power movements. For example, I never start with squats, because I'm way too strong in the beginning. I'd load that bar up real heavy and put too much strain on my spine. So, instead, I start with leg extensions and leg press and then hit squats on the Smith machine or the Powertech squat rack. And I use lighter weight. I never go over 405 pounds. I just do as many reps as possible with that 405. I went against my doctor's advice and I've been better off for it.

            You still have to be careful. You should probably check in with your doctor. Don't be stupid. Always pre-fatigue your legs prior to squats. That will keep you from loading that bar when you're feeling strong and froggy. Set a goal weight; mine's 405. I never go over 405 for anything- squat, deadlift, barbell rows, etc. It's called my "405 Rule." It's kept me injury free. If you can bench 405 for 20 reps, you're a big MF. I don't care who you are. That's serious muscle there. If you have some back pain, go to the chiropractor and get stretched. They have those tables stretching your spine, and the inversion tables where you can hang upside down. It all helps.

            MEATHEAD MAKEOVER

Craig, I just finished watching the Vince Neil makeover show on VH1 and thought it was awesome. You came across as a friendly and intelligent guy, which will hopefully show everyone that not all muscular dudes are assholes. Did you have Vince follow your blood volume training? Also, do you foresee yourself training other celebrities?

I appreciate the comments on the show. The fact is, there are a lot of pro bodybuilders out there who are halfway intelligent, educated and capable of giving information to other people to improve the quality of their lives.  Unfortunately, the public sees us as big meatheads. But rest assured, we're not all like that.

            Yes, I had Vince follow my blood volume training. We did high volume and high reps with little or no rest between sets. I'm hoping to train more celebrities in the future. VH1 has approached me about a reality TV series centered on training people. I don't know if it'll fly, so only time will tell.

            STILL KING OF THE MOUNTAIN

I've always respected your "tell it how it is" attitude. Do you think the decrease in prize money at the Mr. Olympia will cause a shift in the Arnold Classic becoming the top contest of the year? The Challenge Round at the Olympia was a complete joke. I know its been touted as the best of the best, but if another promoter offered more prize money, would fewer competitors enter the Mr. Olympia? Would it fall in prestige? Have there been changes since AMI, and not Joe Weider, took over the welfare of bodybuilding?

            No, I don't see the Olympia losing any amount of prestige. Every time a guy takes the title, he keeps it for six or seven years. All the other guys are gunning for him. That's a dynasty, whereas at the Arnold, there's usually a different winner every year. There have been a few who have won it several years in a row, but it's nowhere near the dynasty of the Olympia.

           I still say the Olympia is the Super Bowl of the sport and will remain so forever. AMI is doing it for the money, and they're not gonna blow it. The Arnold provides a shift in the competition. The placings at the Arnold are totally different from the Olympia. For example, Chris Cormier is not gonna be seventh or eighth. He'll be in the one or two spot. Dexter will not place behind Gustavo.  He'll be battling Chris for first or second. Gustavo will probably land anywhere from third to sixth. So it's a change-up. I truly believe Victor Martinez will come in drier than he did at the GNC and the Olympia. It's gonna be a totally different ballgame.

Road to the Ironman

Training Journal: Late January, 2005

            BORN AGAIN

It's all starting to come together. My prep for the Ironman Pro is really jelling. The water is draining out and the skin is getting thinner. The upper body is getting that grainy look that my quads already have. The pieces are falling into place. It's nice to be able to relax and let it happen, minus the stress. Over the years, I've learned that's the best way. If you're doing everything right, i.e., cardio, training, eating, it will all fall together. 

            I've brought back my old school approach. I'm doing the same things I did when I won the USA back in 1996. My old buddy, Rich Greenbaum, is back in the picture. This is the hardest and grainiest I've been in a long time. There are no secrets or newfangled tricks to getting in shape. You just have to be "on" early, cut back the cardio and bump up the calories. I'll train right up until Thursday and take Friday off. It's just a matter of dropping the water. I'll be ready to rumble at two weeks out. Then I've got four or five days of carb depletion and it's showtime.   

           I've got my eye on top three. Taking fifth behind a couple of guys I should have beat last year was a bitter pill to swallow. But the past is in the past. This year, with my conditioning, I'm expecting no less than top three. I need to smash some competitors and get my viability back.

            NO NEW GIMMICKS

             I was out of the game for three years, so when I came back I was looking for every trick in the book. I learned a lot of things that worked and didn't work. I made plenty of mistakes, but there are no regrets. As long as you learn from them, you can come out the winner. Now I know everything there is to know about my physique. I'm using information from Dorian Yates, Chad Nicholls, Rich Greenbaum and Keith Klein. Chad's and Keith's diets are excellent. Dorian's training philosophies are excellent. Richard's conditioning tricks at the end are mind blowing. So, I've combined all this knowledge with my own approach from '96 and 2001 to come up with the perfect game plan.

             TOUGH ROOM TO WORK

             The only way I'll do the Arnold Classic is if I win the Ironman. Five guys who placed in the Olympia are doing the Arnold. Let's see, you have Dexter, Chris, Victor, Darrem and Gustavo. Throw Lee Priest, Melvin Anthony and King Kamali into the mix. That's a deep field. And you're trying to go for top six with that lineup? No thank you.

              Speaking of Gustavo, I don't think he should have been anywhere close to third place. Not to be arrogant, but he's only beaten me twice in my entire career. Him taking third gives me greater aspirations for my own placing.  There's no reason I shouldn't be able to place ahead of him.

             KRYPTONITE FOR SUPERMAN

Lee Priest is making a lot of noise about working with Hany Rambod.  But he looks just like he did last year. He's the same little cartoon character dude he's always been. As a matter of fact, his legs looked a bit smaller than usual. He might be a little better conditioned this far out, but it's nothing groundbreaking.

The fact of the matter is I have to be 100 percent to beat Lee Priest. But he can be slightly off and still look good. If I'm not on, I won't beat him. He's short and thick with tons of muscle on his frame. That kind of build gives you an automatic advantage. But he doesn't faze me at all. Lee's beatable. He's a lot more beatable than Dexter or Chris. If those two guys were in the show, I'd already know I'd be behind them. But with Lee, anything's up for grabs.

            To be perfectly honest, I don't see what all the fuss is about his physique. I don't see the hype. I think he's making a mistake working with somebody else when he already knows what he's doing. He should stick with what he did for last year's show. He looked great last year.

            WHERE'S MY BLING-BLING?

What's up with the prize money situation at the Ironman? There's no reason why Mr. Balik or any other promoter should turn down prize money for their show. The prize money hasn't increased in 15 years and when Shawn Ray comes up with an additional three grand for the best poser award, he says no thanks?

Mr. Balik already has his Vince Gironda Best Poser award to the tune of $1,000. I think as long as the best poser award doesn't get more than the guys who placed in the show, it shouldn't be a problem. That may be the reason he declined Shawn's offer. It would be an insult to all the competitors if the best poser won more money than the fifth place guy. That's like rewarding someone for being fat and out of shape just because he can pose onstage. Last year, at the Arnold, I took sixth place and pocketed $6,000. Then King Kamali won the best poser award and took home $10,000. Hey, you weren't good enough to place, but since your posing routine was great, here's 10 grand. That's a kick in the gut!

            SURVIVOR, TITUS STYLE

NBC is shooting a pilot with me about the life of a pro bodybuilder. They're coming out at the Ironman to film me. It's a pilot, so I'm hoping they'll pick it up; if they do, this will go national. The show is gonna follow me as I train, eat, do cardio and go to photo shoots. You know, the life of a pro bodybuilder as he prepares for a contest- that sorta thing. Since they're filming me, it would be nice to finish in the top three. It should be rocking! I'm very excited about it and helping to give our sport some much-needed mainstream exposure.

            TITUS UPDATE!

            Editor's Update for Your Ass:  So how did our boy, Craig "Big Business" Titus fair at Ironman? Turn to Flex Wheeler's exclusive review of the Pro Ironman in this very issue for the late-breaking results!