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Old 11-27-2009, 02:16 PM   #1
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Default Guesing Game - Natural Bodybuilder Francisco Montealegre

Time for a guessing game. The pictures of natural bodybuilding champion Francisco Montealegre is the answer. What is the question?





Hints...Francisco is 5'10", and has won 3 WNBF/INBF competitions on the last 3 years.


A) What does a maxed out natural bodybuilder look like?
B) What does a hardgainer look like who hasn't achieved his natural potential?
C) What can a full body routine achieve?
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Old 11-27-2009, 02:24 PM   #2
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Quote:
Originally Posted by MuscleandBrawn View Post
Time for a guessing game. The pictures of natural bodybuilding champion Francisco Montealegre is the answer. What is the question?







B) What does a hardgainer look like who hasn't achieved his natural potential?
C) What can a full body routine achieve?[/B]
Both B, and C are good questions for the answer. I've removed "A" because I don't believe he is maxed out. He may be close, but not maxed out.


I'm going to go with C, final answer.
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Old 11-27-2009, 02:36 PM   #3
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Originally Posted by glwanabe View Post
Both B, and C are good questions for the answer. I've removed "A" because I don't believe he is maxed out. He may be close, but not maxed out.


I'm going to go with C, final answer.
Very close.

The correct answer in B. Francisco weighs 176 at competition weight, which is far from maxing out. I received these numbers from Francisco himself. He is about 14 to 16 pounds (assuming the worst that he is VERY small boned like me) short of his natural potential.

What does this reveal to us?

A) That even a hard, hardgainer can look good and massive.
B) You do NOT need to be a monster to compete.

DISCUSS.

Regarding training, Francisco does a 5 day split and hits every bodypart twice a week. He has a heavier and lighter rep day.

He is very Arnoldian in his training.

Notes

One thing I'm learning about naturals as I profile them is that few of them are at their natural limits. I don't know if this is from the focus on being ripped on stage, or from the training approach. This is a good topic for discussion.
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Last edited by BendtheBar; 11-27-2009 at 02:39 PM.
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Old 11-27-2009, 02:29 PM   #4
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Quote:
Originally Posted by MuscleandBrawn View Post
A) What does a maxed out natural bodybuilder look like?
B) What does a hardgainer look like who hasn't achieved his natural potential?
C) What can a full body routine achieve?
B.

He isnt exactly a full-body guy.

Bodybuilders.com - Amateur Bodybuilder Of The Week: Francisco J. Montealegre! Pics and info and more!
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Old 11-27-2009, 03:08 PM   #5
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I'm still trying to process how he can look so big at 176. So you say few naturals you talk to are maxxed out? Why is that?
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Old 08-23-2010, 08:54 AM   #6
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I'm still trying to process how he can look so big at 176. So you say few naturals you talk to are maxxed out? Why is that?
kinda skimmed thru this, but the secret to looking more massive than you are, is good symmetry and low BF%
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Old 08-23-2010, 09:49 AM   #7
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kinda skimmed thru this, but the secret to looking more massive than you are, is good symmetry and low BF%
Def good symmetry make a huge diference
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Old 08-23-2010, 09:51 AM   #8
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Yesterday: I trashed Delts and ARms

The way i train my arms is dif that the way i train my upperbody. I try to focus on my form + feeling every rep to increase muscle activation + i look for the huge pump + i use lighter weights. In the past for many years i trained heavy and hard..i used to think than the heavier the better ( 155 bb curls x 10 reps / DB Hammer curls with 105's x 5 were my last PR's) however i was wrong and i ended up with several injuries....So after years of heavy training and reoccuring injuries i decided to change my mind and turn my arm workout around.....All i can say is that i am very pleased with the way my workouts are going now.

1. HS DELT PRESS
90 x 20
140 x 15
180 x 10
230 x 8
270 x 5
270 x 5

2. DB DELT TRISET ( Lateral raises/ Front Raises/ Overhead Presses)
if you guys have not try this one go ahead and give it a show...you will have the most Insane pump in your delts ever

35's x 15/15/15
35's x 15/15/15
35's x 15/15/15

3. REAR DELT MACHINE
150 x 15
150 x 15
150 x 15

4. REAR DELT CABLE (Reverse Flyes)
150 x 15
150 x 15
150 x 15

5. TRIS SUPERSET - SKULL CRUSHERS / CLOSE GRIP PRESS
95 x 15 x failure
95 x 15 x failure
95 x 15 x failure

6. CABLE TRIS EXTENSIONS
whole stack x 15-20 reps
whole stack x 15-20 reps
whole stack x 15-20 reps

7. DIP MACHINE
3 sets As heavy as i can do x 20 reps + 1 set of free Weight Dips to failure

8. Z-Bar BB Curls
65 x 15-20
65 x 15-20
65 x 15-20 x dropset to failure keeping good form

9. INCLINE BENCH DB CURLS ( 2 secs up/no rest/2 secs dwn)
35's x 10 each hand
35's x 10 each hand
35's x 10 each hand

10. HS PREACHER CURLS
90 X 15
90 X 15
90 X 15 X 15 X 15 Drop set

Cardio: 40 minutes
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Old 08-23-2010, 03:50 PM   #9
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AM WORKOUT : UpperBody Power

Great workout...i was feeling good despite the fact that yesterday i hurt my back a little while doing BB calf Raises.(i made an stupid mistake while puting the bb back to the rack) I didnt know how much i was going to be able to push today because my back hurt quite a bit last nite but to my surprise i felt great this morning.

1. LAT PULLDOWN
100 x 20 w-UP
120 x 15 w-UP
150 x 10 W-UP
180 x 8
220 x 5
220 x 5
220 x 5

2. HS HIGH ROW (Unilateral)
3 pl/side x 10
3.5 pl/side x 5
4 pl/side x 5
4.5 pl/side x 5
5 pl/side x 5
5.5 pl/side x 5
6 plts/side x 5

3. DB ROWS
150's x 5
160's x 5
170's x 5
180's x 5

4. DB PULLOVERS
120's x 8
120's x 8
120's x 5

5. DB INCLINE PRESSES
100's x 5
105's x 5
110's x 5
120's x 5
120's x 4 ..i failed i wish i had an spotter Lol

6. HS HORIZONTAL PRESS
2pl/side x 15
2.5pl/side x 5
3pl/side x 5
3.5pl/side x 5

7. FREE MOTION CABLE FLYES
100 x 12
100 x 12
100 x 12

8. Cardio : 30 minutes

My AM workout is DONE...i just need to hit Delt/arms this evening
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Old 11-27-2009, 03:09 PM   #10
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natural or not one thing that cannot be overlooked is genetics. Being chemically enhanced is the only way (in my mind) to really over come poor genetics. I know this holds true for me.
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