Training Camp with Evan Centopani: Big Guts, Flat Barbell Press Done Right

Plus Last Meal Before Bed

Keeping Your Waist Small

Do you have any techniques that you use to keep your waist small? I know for a while the top pros were out of control, but now we have HUGE guys like you who have small waists. Should we wear a belt? Do vacuums? Avoid heavy squats and deadlifts? What can we do to make a difference?

I think it has more to do with genetics and not stuffing your gut with more food than you can process. I don’t buy into the belt theory. Are squats and deads going to make your waist thicker? Maybe a little, but to the point of causing distension, I doubt it. I think it’s important to eat a clean diet and not overeat. Stuffing yourself on a regular basis will definitely cause anyone’s gut to grow, because you’re stretching the stomach and intestines.

Flat Barbell Press Done Right

I was wondering if you could explain what you consider proper form and posture for the flat barbell bench press. I know people have their own two cents on every movement, so I wanted to get info from a reliable source. Also, do you keep your eyes under the bar before unracking the weight, or do you lie further up or further down on the bench?

I don’t know where my eyes are in relation to the bar, it’s just wherever feels natural. I arch my back slightly, contract my shoulder blades, unrack the weight, lower it to the middle/lower chest, and press. We all have different structures, so you need to figure out what feels natural or “right” for you.

Last Meal of the Day

I don’t like to get up in the middle of the night to eat or drink a shake because I feel that interrupting sleep is not worth it. So, I try to make my last meal of the day really count. What is your last meal of the day for contest prep, and during your bulk?

Get up in the middle of the night to eat? Screw it; that’s stupid. Unless you just burn through calories and actually wake up starving, I think it’s a bad idea for anyone. My last meal of the day pre-contest is 10 ounces of turkey breast, two cups of salad and one tablespoon of olive oil. Off-season, it’s 12 ounces of steak, eight ounces of white potato, and salad with one tablespoon of olive oil.

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