Who is Milos Sarcev?

Miloš Šarčev was born on January 17, 1964. He is a IFBB Pro bodybuilder from Bečej, Serbia. He has studied Nutritional Technology at University of Novi Sad until he moved to USA in 1987 to pursue his bodybuilding career. In 1989 he won Mr. Universe title and in 1991 he became IFBB professional.

In his pro debut (San Jose Pro Invitational) he immediately qualified for his first Mr. Olympia competition. Known to be in contest shape year around, Miloš had set the new standard among IFBB professionals by competing in every organized show throughout the year.

Until his retirement in 2003, he competed in a record number of 72 IFBB pro shows, qualifying for Mr. Olympia competition for ten consecutive years. After his competitive career, he became known for coaching/advising numerous professional athletes and Olympic medalists. He took part in the famous Project World Record, as a nutritionist and strength and conditioning coach for Tim Montgomery - creating fastest man alive by breaking the World Record on 100 meters sprint (9.77 seconds) in less than 9 months of coaching.

Miloš Šarčev is known for his excellent muscular proportion, aesthetic shape, balance, symmetry and conditioning. His presence on stage was one of perfection and detailed Flex.

Here are some of his most notable clients over the years; Wheeler, Monica Brant, Chris Cormier, Gustavo Badell, Luke Wood, Dennis Wolf, Dennis James, Sonny Schmidt, Richard Jones, Ben Pakulski, Markus Ruhl, Greg Kovach, Lee Powel, Patrick Tour, Haiko Kalabach, Barry Kabov, Mustafa Mohammed, Ernie Taylor, Roland Kickinger, Melvin Anthony, Nasser El Sonbaty, Vince Taylor, Hidetada Yamagishi, Tarek El Setouhi, Joel Stubbs, Troy Alves, Ed van Amsterdam, Mohamad Anouti, Marcos Chacon, Kris Dim, Marius Dohne, Johnnie Otis Jackson, King Kamali, James 'Flex' Lewis, Kiyoko "Kiyopi" Yamanaka, Robert Hatch, Ari Kokkonen, Liaw Teck Leong, Nicole Acker, Shellie Beaty. and many more...

MILOS METHODS

Milos says, "My approach is that I choose four different exercises per muscle group and the first two I do with a goal to stimulate fast twitch (white) muscle fibres responsible for size, bulk, and strength. Usually that would be some free weight heavy compound movements where I would be able to lift heaviest poundage's. After couple of warm up sets I would choose the weight that I believe I can lift for about eight repetitions to failure. I would perform it in perfect form, full range of motion, but SLOWER than usual. Changing a tempo and performing both eccentric and concentric contraction in this manner I would put my muscles in prolonged 'time under the tension', an extremely important parameter in muscle stimulation. Using slower tempo I would be able to do less repetitions than normally, and I would fail probably on 5th or 6th rep. Today's scientific research shows that for the best results in fast twitch muscle fibre stimulation for muscular hypertrophy, we have to use rep range between 5 and 8 (with 4 reps meaning not enough and 9 reps meaning too many."

"My second set I would try to handle the same weight but perform repetitions in normal tempo (slow eccentric and explosive concentric) and this one I consider that 'all out set'. My final third set of my first exercise is 'finishing' set where I would attempt to lift the same load for another 5-8 repetitions. If anyone tries this system they would certainly realize that their strength would be diminished after 2 exhausting sets, and in order to be able to accomplish the same number of repetitions in this final set, they would have to be using 'forced' reps with the help of their training partner."

Hidetada Yamagishi's 2018 Arnold Classic Preperation. Legs training video.

The objective of training is to stimulate the muscle fibres and then let it recover as much as possible to then be able to achieve maximal stimulation again. It is generally accepted that muscle fibre types can be broken down into two main types: slow twitch (Type I) and fast twitch (Type II) muscle fibres. Fast twitch fibres can be categorized further into Type IIa and Type IIb fibres. The difference between fast and slow twitch muscles is significant; the fast twitch muscle fibres can contract almost ten times more frequently than a slow twitch muscle. The slow twitch muscle is made to contract for longer periods of time without needing rest. On average, we have about 50% slow twitch and 50% fast twitch fibres in most of the muscles used for movement.

Hidetada Yamagishi's 2018 Arnold Classic Preperation. Chest Training Video.

Here's What You will Learn!

The traning camp is divided into three days, and because of the structured subjects, it is highly advised to attend all three of the training days.

Day 1. The Science of Hyperemia Advantage System- Hyperemia Advantage Nutritional and Training System: diet and supplementation design and exercise selection for maximal muscle fiber stimulation/hypertrophy

- Elevations of endogenous anabolic hormones during resistance exercise and enhancement of training-induced muscle hypertrophy

- Specific pre-during-post training supplementation for Hyperemia induced stimulation of maximal muscle protein synthesis

- 2 super intense Training sessions.

Day 2. The Science of Muscle Growth- Mechanisms of Hypertrophy - Muscle damage, Mechanical tension, Metabolic stress,- Biomechanics of Resistance Training; Training Frequency and Volume, Exercise Selection and Order, Training Load and Repetitions

- Advanced Training Principles - Heavy Duty, Giant Sets, Super Slow, Cluster Training, Pre/Post Exhaustion Training, Occlusion training, Max-Contraction, Controlled Contraction, Isometrics, Negatives, Forced Reps, Static Contractions, Partial Reps, Power Racks...

- Regional Differences in Muscle Activation - Utilization of multiple exercises, various grips, stances, angles, tempo, range of motion and type of muscular contractions for maximal muscle stimulation.

- 2 super intense Training sessions

Day 3. The Science of Sports Nutrition, Supplementation and Contest Preparation- Macronutrients; Micronutrients, Fluid, and Electrolytes

- Nutritional and Caloric requirement and timing of specific nutrients and nutritional supplements for maximal hypertrophy and/or maximal fat loss

- How to Evaluate the Adequacy of the Diet; Optimization of macro-nutrient regimens

- RER (Respiratory Exchange Ratio); Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise

- The science of Accelerated fat loss.

- Pre-competition Nutrition; Design of controlled anti-catabolic/anabolic fat loss diet for maximal results

- Peaking contest preparation methods with specifics on glycogen, water and mineral depletion and loading manipulations.

- 2 super intense Training sessions

FOR BOOKING INFORMATION CALL MARIA ANDRIANO ON 0447 064 161

Let’s start this blog off with a question: Who suffers from pain during weight training? I know I do; after all, we are putting load onto our bodies and breaking down muscle tissue in order to get stronger and grow… correct? Of course it’s going to hurt to some degree and if it doesnt then we need to talk about more than just your technique, but let’s save that topic for another day. Because before we can look at accumulation of load we need to focus on that key word “technique”.

I am not writing this to talk about muscle fatigue or cell break down or anything fancy, I am here to help you bring it back to the fundamentals and basics of strength/weight training. I want to talk about the so called "pain” that a fair majority of lifters and non-lifters suffer from, not necessarily attributed to training, but possibly a good reason to start as well, I’m referring to back pain, shoulder pain, hip pain, knee pain...etc Let’s get straight to the point: what do all of these pains have in common? They are all located in our major joints or spine, which defines to me that the muscles that are supposed to be supporting these fragile areas simply aren’t being engaged or used in training or even in your posture. With-out getting too complicated there is the solution right there. The problem may not be with the joint at all, it may be with the muscles; quiet simply if our joints are not supported enough they are going to bare to much load and hurt, after all its their job to allow our muscles to move the way they do but not to take all the load as well.

Whilst pain can be assessed by a medical professional to determine its cause, likewise a professional strength and conditioning coach can assess your technique to determine if poor form is contributing to your pain. What do you need to do to fix it? Well that’s simple; it can be done by using the correct techniques and practicing good human movement in training. This can strengthen the muscles to support your joints, essentially curing your pain. Often as a strength specialist I see people neglect their concerns and either stop training completely or blame certain exercises for causing the issue, when the reality is very often people are just doing it incorrectly.

The pain I am referring too can perhaps be put down to it two possibilities:

If you train and are experiencing these pains, then it’s highly possible that there is a problem with your technique - and a muscular weaknessIf you’re someone that doesn't exercise regularly, then it’s possibly a sign you should start.

I’ve lost count of how many times I’ve heard people say " I can’t squat because I have bad knees” However, you probably can squat, and you probably can do a lot of other exercises, it’s just that you’re just doing it incorrectly.

Any way let’s stop talking about these “problems” and start talking more about the “solutions”.

We’re all here to for the same reasons: health, fitness, self-esteem and a better quality of life. Don’t get me wrong Health care professionals certainly have a place for the treatment of our aches and pains, but let’s start at the beginning and address the causes.

The benefits of strength training are many including:

increasing muscle massimproving mood and releasing feel good "endorphin" hormonesconfidence and self esteemmindsetstability and control in jointsimproving flexibility and mobilityimproves posturemakes you strongimproves physical appearanceimproves bone density

The best part is that if done correctly there is no negative side to it. So how about we remove your pain by making a few simple adjustments. I have been training for ten years now and am injury free. I am proof that with proper instruction and by adopting correct techniques, injuries can be prevented and strength gains achieved. My focus is to find the cause then provide the solution.

Let’s accumulate load a little slower and find out where the technique falters. Remember a problem with your technique doesn’t mean that you have sustained an injury; you could have a weakness, and finding that weakness is the key. These weaknesses cause the body to compensate, resulting in postural issues, the compromising of proper form and as a result, pain.

What I do is promote programming with periodization, calculate overload with specific exercises, with a focus on technique, the strengthening of weaknesses, and measured progression to create an overall strong and pain-free body

NICK OCKRIM

OCKY STRENGTH

Nick is a Personal Trainer at City Gym:

Repost of original article from the Ocky Strength website:

https://www.ockystrength.com/single-post/2017/11/22/injury-or-Solution

Articles on the City Gym Blog are created by our staff, personal trainers, and our diverse community. The reproduction of these articles are for information purposes only. The comments and views expressed in these articles do not necessarily represent the views of City Gym.

Get your P (Priest) H (Haslam) D (Duca) in muscular development. City Gym is proud to host a 'hands on' training seminar with three Australian greats. The 5 hours workshop will see you instructed by the legends as you receive the inside word on strength and physique training. Sunday the 27th of August 2017. Where else but City Gym!