Super-Heavyweight Ed Nunn Discusses Breakout Year & Goal For USAs!

2007 was a breakout year for Ed Nunn - he took 6th in the super-heavyweight class at the North American Championships and 5th at the NPC Nationals... See how he is preparing for the 2008 USAs!

2007 was a breakout year for Ed Nunn. Competing at the National level for the first time, he took 6th in the Super-heavyweight class at the North American Championships and followed that with a 5th place showing at the NPC Nationals. This year he's on a mission to earn his pro card at the USA Championships in July.

Ed Nunn
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2007 Was A Breakout Year For Ed Nunn.

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[ Q ] How have you changed your approach to competition this year?
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    [ A ] In the past I've gone as high as 305 in the off-season, but being that heavy is not healthy. Then dropping down to 230 for competition is just too hard, and after last year I decided I didn't want to do that again.

    I've added a lot of muscle this year but I haven't gotten over 265. I'm at 255 now and I'm very sharp. So expect me to be both bigger and better conditioned at the USA's this year.

Ed Nunn
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Expect Me To Be Bigger &
Better Conditioned At The USA's.

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[ Q ] What's changed in your diet?
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    [ A ] I've been eating pretty clean and jacked up my good food big time. I load up on fish and chicken - a pound of chicken, a pound of albacore tuna out of the can. I stopped eating brown rice because it wasn't working for me. I dropped the red meats because I tend to hold onto fat when I eat red meat.

    I don't count calories. I put the food on the scale and weigh it. The mirror is my scale. I just know how much to put on my plate, I know exactly where I'm at with it. A food scale is good enough for me.

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[ Q ] What has been the focus in your training?
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    [ A ] I wanted to bring up my back, so I've training it twice a week, a heavy day and a light day.

Ed Nunn
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I Wanted To Bring Up My Back.

arrow Ed's Back Routines:

    Thursday: Thickness & Wideness

    • Chins (Warm-Up): I use my own bodyweight, but as I get leaner I may do them with extra weight.
      • 2 sets of 10 wide grip
        2 sets of 10 close grip
        2 sets of 10 underhand

    • 3/4 Deadlifts
      • 4 sets of 12 reps - Work up to 600 lbs. On my last set I squeeze out as many as I can to get to 12 and burn it out. This is moderate weight for me. My 1 rep max would be about 700 lbs. This movement gives me the stretch and full extension that's needed to build overall thickness. I don't do full deadlifts from the floor because that can widen your hips and I want to keep my waistline tiny.

    • T-bar Rows
      • 4 sets of 12 - Work my way up until I get eight 45 lb plates on the bar.

    • Lat Pulldowns
      • 4 sets of 12 - I like using the extra wide grip bar.

    • Behind the Neck Pulldowns
      • 4 sets of 12 - I really concentrate on the stretch and squeezing at the end of the movement.

    • Close-grip Lat pulldown
      • 4 sets of 12 - This works the inside of the back. I arch my back slightly, but not much.

    • Stretching
      • At the end of the workout I like to stretch my lats for about 10 minutes. I stretch before I get started and in between sets too.

RELATED VIDEO


Ed Nunn's Back Workout:
Lat Pulldowns!

    Saturday: Appearance & Definition

    • Chins (Warm-Up): I train at moderate to slow speed to make sure I'm completely warmed up to avoid injury. I've seen to many guys get hurt.
      • 2 sets of 10 wide grip
        2 sets of 10 close grip
        2 sets of 10 underhand.

    • Bent Over Barbell Rows
      • 4 sets of 12 - Lean over slightly and keep my back straight for proper form. I wear a belt all the time to keep my midsection tight and keep from extending my stomach. I'll go up to 315 to 375.

    • Reverse Grip Barbell Rows
      • 4 sets of 10 - I go for a good squeeze with some lighter weight, 275 lbs.

    • Dumbbell Rows
      • 4 sets of 12 (each arm) - I like to get up next to a rack and put one hand on a dumbbell and pump them out right there.

    • Seated Cable Row
      • 4 sets of 12 - I use it to hit my lats and get that stretch at the top.

    • Pulldowns
      • 3 sets of 10 - Moderate weight to get a good squeeze.

    • Stretching
      • 10 minutes

RELATED VIDEO


Ed Nunn's Back Workout:
Seated Cable Rows!

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[ Q ] Describe Your Training.
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    [ A ] There are so many things that I emphasize in each movement, such as the stretch and the squeeze. I want to stretch the muscle to stimulate extra growth. The squeeze pushes blood into the muscle. I want to feel the muscle that I'm working and get that burn. I do that on every body part in every movement.

    I train by myself normally. I take very short breaks because I try to push it as I train so I get a cardio effect as well. I take no more than 30 seconds between sets.

Ed Nunn
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I Want To Feel The Muscle
That I'm Working On.

    Sanjiv Neal (NPC Indiana Overall Champion, 2007) has been a big help with my training. He helped me prepare for the national level contests last year - there are a lot of competitors who are cocky and don't want to help - he went out of his way to help me at the North Americans where he was competing too. He said, "You're going to beat me, so let me help you beat everyone else."

    From time to time, he'll train with me. He pushes me and I'm able to do a lot more and do drop sets which I cannot safely do by myself. He knows exactly what I'm trying to do. It's great to train with somebody who has the same mindset trying to accomplish what your trying to do.

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[ Q ] Any final thoughts on the USAs?
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    [ A ] I'm excited about this year. Last year was a learning experience and I was happy with the success I had. I've made some big improvements since then, including my posing, and I'm coming to win.

Ed Nunn
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I'm Coming To Win.

arrow For More About Ed Or To Contact Him, Visit www.biggshow.net.