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Ask The Fighter Diet Girl: Nordin's Hardest Workout, Favorite Supps, And Rep Range

Ask The Fighter Diet Girl: Nordin's Hardest Workout, Favorite Supps, And Rep Range

Pauline Nordin, founder of the Fighter Diet, answers your burning fitness questions on video. Knock out your goals with this hard-hitting column!

If you want a Fighter Diet body, you have to live the Fighter Diet life. This includes intense training, select supplementation, and hard work. In this week's episode of Ask the Fighter Diet Girl, I lay down the law on all three topics. Fighter school is in session!

Ask The Fighter Diet Girl Episode 3
Watch The Video - 03:02

Q
What's the most badass workout you've ever done?

The most badass workout I've ever done was in 2009. It was a KAPAP training course. It was anti-terrorist training. There were Israeli guys just yelling in my face, "Down to the ground!" I was doing push-ups nonstop on my knuckles on concrete. They were bleeding like crazy for three weeks after. I almost had a staph infection. The workout was 10 hours of running and being thrown into walls. Big, 240-pound guys were using me like a punching bag. I remember it, and I am so happy I did it, but that was crazy.

What are your top three favorite supplements?

My favorite supplements are probably vitamin E, protein powder, and greens.

Vitamin E is a strong antioxidant that supports cardiovascular health. There are various forms of vitamin E, but I prefer tocotrienols. Tocotrienols have had more research conducted on them than tocopherols, and they have a lot of strong science behind them.

I love various types of protein powder, including whey, casein, egg, and even pea protein. It's good to have easy food for your muscles, and that is what protein powder provides.

A greens supplement is a natural source of many micronutrients and antioxidants. Fighter Diet Greens is from my own line. It's a greens powder with vitamins, minerals and phytochemicals. I put it in a shaker and use it for two of my meals. If you don't eat vegetables, you need greens.

Remember, no matter what supplements you take, you have to eat for your goals. That's most important. You want to be lean? Don't eat McDonalds. If you want to be fat, do. Eat food that gives you satisfaction and helps you feel full and happy. You have to provide your body with all the nutrients it needs: vitamins, minerals, protein, fats, and carbs.

What's the best rep range for building muscle?

My favorite rep range for building muscle is 10-12 reps, with a short rest period between sets. On paper, this rep range is suggested to increase testosterone and growth hormone more than low reps. Think about the guys at the gym who do 1-3 reps, then sit for 5 minutes reading magazines. Who does that? It's the big, fat dudes who don't compete in bodybuilding.

Fight for more intensity, faster training, and more reps. Hard mechanical work is really good to increase muscle mass.

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About The Author

When I work out, my ambition is to push my body harder and harder every time to see how much it can take how much pressure it can stand Pauline Nordin

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MMAMONSTER23

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MMAMONSTER23

Low reps arent good for test levels? Haha tell that to Mr power-bodybuilding Mike O Hearn. Disagree with that

Jul 3, 2013 5:43pm | report
 
rynie27

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rynie27

I agree with you. Though she makes a good point about people reading magazines for 5 minutes in between sets, At my gym anyways, the people doing that are stupidly out of shape and think they are huge.

Jul 3, 2013 7:59pm | report
iamdrewhaha

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iamdrewhaha

haha i agree

Jul 3, 2013 8:02pm | report
jeffie28

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jeffie28

i disagree with monster23, 10-12reps is fine and short rest period wil give you more intense workout, unless if you do power lifter style then go ahead do it 1-3 reps. would you like to be next mark henry? lol

Jul 4, 2013 5:25am | report
andrewk1991

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andrewk1991

Thank God someone else had the same thought I did. I lifted 10-12 for awhile and saw nearly no results. Started lifting heavy put on much more mass for me and lower body fat.
I also compete in powerlifting meets though, so I don't get too into the whole body builder thing. Love the Mike Ohearn concept. But Please find me a fat *** that is competing in the lower weight classes of powerlifting. They are much more intimidating than the body builders of the same class.

Jul 5, 2013 11:57am | report
cgraham531

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cgraham531

Both of you are right.. sort of. Do not the heaviest compound movements (squats & deadlifts) trigger the body to release the most amount of growth hormone? These compounds are usually performed for 1-5 reps if they are heavy bad *** weight.. That's training for strength and myofibril mass. However.. traditional bodybuilding parameters suggest the 10-12 rep range because you want to isolate the **** out of your muscles, sort of like sculpting the masterpiece, you know? A 10-12 range will allow for maximum hypertrophy and will most likely promote sarcoplasmic/type 1 fiber growth, especially when you aren't giving your body an adequate amount of time to recover.

Jul 5, 2013 11:57am | report
TonyGarber

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TonyGarber

i agree with cgraham531 then both have there place in the sport

Jul 10, 2013 7:53am | report
BerserkElite

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BerserkElite

Big fat dudes who compete in power lifting? Oh yeah, those exist too. Every rep range is necessary to tap into your growth potential. 10-12 is fine if you're starting out, but if you wanna grow past plateaus your body needs to know why it must go against nature's protocol and grow bigger. That's not going to be done with sissy weights. Ronnie Coleman - Nobody wants to lift no heavy *** weight.

Jul 3, 2013 8:15pm | report
 
blakeluthy

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blakeluthy

You obviously have no idea what you are talking about, and who would listen to a guys advice that is sitting at 30% bf.

Jul 4, 2013 2:11pm | report
IHeartYouGym

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IHeartYouGym

burn :S

Jul 4, 2013 11:20pm | report
Nomad1285

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Nomad1285

Blake, how does having 30% bf making him any less qualified to comment? Not everyone's goal is to minimize bf%. Yes, people who compete in body building may only be concerned with getting their % down, but his comment was about power lifting, not body building

Jul 5, 2013 6:09am | report
shingshong12

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shingshong12

ok Blake luthy I could argue and bring you down and say your a ***** for being 170. You dont look big at all and you dont know **** about building muscle hows that sound, not very pleasant is it? Everyone has an opion and brotha fyi fitness is very subjective to a persons perspective just like most things in this world.

Jul 5, 2013 12:46pm | report
Kovenant

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Kovenant

The truth. no one know how everyone bodies respond to exercises, to you maybe 6 reps works great or maybe you need 12 reps, you really need know how to hear your body and when you feel it, stick to it, and other tip, when you're lifting weights do it with the pounds you can to achieve the max goal to your body no with the max of the one around you, so having said that you do more for bodybuilding adding 2.5 lbs to weights instead adding 10 or 25lbs (ex. bench press)

Jul 4, 2013 7:52am | report
 
plmcute8402

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plmcute8402

thank you! I hate people hating on each other on here,

Jul 9, 2013 11:07am | report
Joedzilla

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Joedzilla

lol "If you wanna be lean you dont eat in mcdonalds, if you want to be fat yo do"...
Great :-)

Jul 4, 2013 8:51am | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 176.37 lbs
  • bf: 17.0%
Kovenant

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Kovenant

It depends lol hehehe, when i was in my pick on sports, I ate MC Donald, pizza, anything you put in front of me and I was 182 lbs 8 % fat but my daily fat burn calories was around 6,000 lol, I was a cyclist.

Jul 4, 2013 10:16am | report
juniorh113

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juniorh113

lol Agree with you on Mcdonalds bro.

Jul 5, 2013 12:25am | report
KettleBellFreak

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KettleBellFreak

People on steroids can lift far past their genetic potential, grow past their genetic potential, eat healthy, but their liver probably glows in the dark.

Such as the guy with abs and impressive PR's who eats mcdonalds. He has abs and good PR's, but his cholesterol and blood sugar might be so bad that he's four steps from a heart attack.

Healthy on outside doesn't equal healthy on the inside.

Jul 6, 2013 11:05am | report
dumbelfli

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dumbelfli

Big fat guys who can squat 4 times what you can?

Jul 4, 2013 1:26pm | report
 
RobbyKrapfl

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RobbyKrapfl

She was asked what's the best rep range for building muscle, not the best rep range for strength. She's right - 8 to 12 reps is best for hypertrophy (growing your muscle) whereas lower reps are better for getting stronger which is why it's common in power lifters (dudes that can squat 4x what she can lol) Both high reps and low reps have their time and place, just depends what your specific goals are.

Jul 5, 2013 7:53am | report
ExPwner

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ExPwner

There definitely is a time and place for the 1-3 rep range with 5 minute rests. It's called strength, and it's one of the best ways to achieve progressive overload. Don't get me wrong, the 10 rep range has its place, but you're delusional if you think only fat guys lift for strength.

Jul 4, 2013 2:08pm | report
 
natethegreat54

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natethegreat54

she's right i do gvt 10 sets of 10 and i have seen nice gains

Jul 4, 2013 3:01pm | report
 
monheimk

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monheimk

Low reps are the best way to break a strength plateau. Don't get me wrong I love to lift 10-12 reps myself, but not just "big, fat dudes" lift at 1-3 reps. Everything has its time and place.

Jul 4, 2013 4:37pm | report
 
williambeach

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williambeach

I think low reps are great. I've been able to get great gains with low reps.

Jul 4, 2013 4:42pm | report
 
dee45special

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dee45special

No offense to the lady. She has a great physic. But as a guy, I am going to take my muscle building advice from GUYS who have built a significant amount of muscle. Mike O'hearn comes to mind.

Jul 5, 2013 6:02am | report
 
Showing 1 - 25 of 30 Comments

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