Bodybuilding.com Information Motivation Supplementation
in:

How IFBB Brian Yersky Won The NPC Nationals!

Brian Yersky took everything up a notch and won the NPC Nationals, earning his IFBB pro card!

My training for the 2012 NPC Nationals and ultimately an IFBB Pro Card was simple and straightforward, yet methodical. Both off-season and pre-contest, it consisted of three components: diet, physical training, and mental training. In my opinion, the last one seems to be overlooked most of the time.

I've been a weightlifting fiend since early in junior high school. I guess you could call it "bodybuilding," but we all know it usually starts with training only chest and arms. I just wanted to be the biggest kid in school, plain and simple.

Training took precedence over sports. I was training during practice and even before games. My junior and senior years of high school, I attended class at Youngstown State University in my free time and began training with the 1-AA National Football Champions. Sports took a backseat to my training, and I went from a three-sport letterman to not playing anything my senior year. As I gained more education in the sport of bodybuilding, I began to train all muscle groups.

Today, I have my system in place, and I was able to stay on course all the way through the 15-week contest prep. The result was that on my second try, I was able to win the 2012 Overall National Title and my pro card. Now I'm training, full-steam ahead, toward my 2013 IFBB Pro debut.

Comfortable Discomfort ///

The mental aspect can consist of so many different things, but basically it's whatever fuels you to accomplish your desired goal. It is easy to start with a strong mental frame of mind. The challenge lies in carrying that through the end.

Staying motivated to train has always been easy for me. After high school, I kept training religiously every day with my high school football coach. There wasn't a day we weren't training. During this time, I established a good base and gained about 45 pounds in that time. I was 20 years old and weighing in at 215 pounds. I trained for the next two years, continuing to grow and weighing in at around 250 pounds. This is the point in which I began getting ready for a couple of shows, in the spring of 2005.

What changed this time around, seven years later? I pushed myself on cardio to the point where it physically hurt, and I kept the intensity there, knowing that nobody else was training like that. My goal was to be the most-conditioned. I learned through competition that conditioning separates first place and second. Everyone can be big, but suffering through the diet and pushing through the pain during cardio is not for the faint of heart.

You know you're doing something right when the harder it gets, the better it feels!

Steak 'n Shake 'n Potato ///

Year-round, I stick to a high-protein, low-carbohydrate daily diet consisting of 7-or-8 meals and two protein shakes. The only thing that varies is the quality and total calories. I consumed the majority of my carbs between mid-morning and mid-afternoon, around my training.

The protein sources I used for my contest prep were skinless turkey breast, flank steak, and tilapia. I got my carbohydrates through oats, potatoes, and white rice. I drank whey isolate protein shakes both upon waking in the morning and before bed.

Before and during my workout, I drank the Met-Rx Amped ECN Concentrated shakes, which contain creatine, glutamine, and BCAAs. When I was lacking both carbs and energy, this shake provided the pick-me-up I needed to effectively push myself to the max.

Meal 1
Meal 3
Meal 4
  • tilapia

    Tilapia

    12oz

  • greens

    Greens

    2 cups

Meal 5
Meal 6
  • tilapia

    Tilapia

    12oz

  • greens

    Greens

    2 cups


Off-season? What off-season? ///

My training method and exercises leading up to the show were the same ones I used in my off-season mass-building phase of the diet. I continued to use the heaviest weight possible that allowed me to rep out full muscle contractions.

I focused on chest movements (primarily upper-chest) and leg movements. I continued to squat and leg press, but I added weighted walking lunges, butt blaster, and adductor and abductor movements to bring along deep muscle separation and overall leg conditioning.

For overall conditioning, my cardio primarily consisted of two daily sessions, ranging between 20-45 minutes, depending on how fast I was dropping weight. I did the first session immediately upon waking up on an empty stomach, and the second prior to my last meal of the day.

Otherwise, my program is fairly simple. I stick to the basics when it comes to training. I do between 4-6 exercises per body part, both compound and isolation movements, and between 3-5 working sets per movement. I incorporate different training techniques, such as forced reps, negatives, dropsets and supersets.

IFBB Brian Yersky Back Training Preparation 2010

Watch The Video - 04:19




Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Rest
Day 4: Legs
Day 5: Delts/Traps
Day 6: Arms
Day 7: Rest

The Stack that Led Me to the Podium ///

Nutrition is the key to competitive bodybuilding, and also living a healthy lifestyle. MET-Rx delivers the essentials in great-tasting, convenient products. I was a believer from the beginning, when I started lifting weights in junior high school. I consumed the Original Meal Replacement Shakes 3-4 times per day, and grew in response.

I've stuck with the Met-Rx lineup ever since, incorporating the new products as they came along, and I continued building new muscle and improving my physique. MET-Rx has something for everyone, no matter what their fitness level or goals may be.

Post-workout

Bookmark and Share

Related Articles

About The Author

Check out these awesome articles by some of the best writers in the industry.

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.7

Out of 10
Good
23 Ratings

12

Comments

Showing 1 - 12 of 12 Comments

(5 characters minimum)

      • notify me when users reply to my comment
jwethall

Rep Power: 0

  • rep this user
jwethall

Congrats my man. I notice you have white potatos listed, they don't make you accumulate fat? I'd get rolls (of fat i mean) personally. But every body is different right? Also, any reason for no chicken? Or is that just a preference?

Way to go once again! Glad they're doing a story on a bodybuilder.

Feb 7, 2013 10:31pm | report
 
JRose13

Rep Power: 0

  • rep this user
JRose13

you could eat mcdonalds french fries if you wanted and still lose weight, as long as it fits your macros

Feb 7, 2013 10:47pm | report
simity

Rep Power: 10

  • rep this user
simity

He's doing a ton of cardio and his potato servings are very small.

Feb 8, 2013 1:04am | report
ShreddedT88

Rep Power: 0

  • rep this user
ShreddedT88

He opts for turkey I think maybe purely because its lower in calories and fat than chicken.

Feb 8, 2013 3:25am | report
Archinfinite

Rep Power: 0

  • rep this user
Archinfinite

pretty good serving of protein and veggies with the potatos which is sure to slow digestion down. I eat potatos as my source of carbs often but always a bit after some protein and veggies.

Feb 8, 2013 8:09pm | report
GWATER

Rep Power: 0

  • rep this user
GWATER

1g carb=1g carb
It doesn't matter where it comes from.
JROSE13 you are correct!

May 9, 2013 7:31am | report
Shepherd215

Rep Power: 0

  • rep this user
Shepherd215

Oh, 1g carb=1g carb?

That means i can eat table sugar and wonka dipping sticks all day, everyday as long as im meeting my carb requirements. Cool.

Nov 14, 2013 11:35pm | report
GlassMoon

Rep Power: 0

  • rep this user
GlassMoon

listed every supplement except the one that works

Feb 9, 2013 9:26pm | report
 
HBDYWI

Rep Power: 0

  • rep this user
HBDYWI

soo true

Feb 10, 2013 9:07am | report
Shepherd215

Rep Power: 0

  • rep this user
Shepherd215

Yea theres nothing wrong with using that stuff especially when you compete at his level, i just wish people like him would just go ahead and admit that they are on it instead of pretending it doesnt exist.

Nov 14, 2013 11:38pm | report
morph87

Rep Power: 0

  • rep this user
morph87

awesome work! same split as im doing to

Feb 10, 2013 12:12am | report
 
morph87

Rep Power: 0

  • rep this user
morph87

awesome work! same split as im doing to

Feb 10, 2013 12:12am | report
 
DurtyBulk

Rep Power: 0

  • rep this user
DurtyBulk

Great conditioning....I was pulling for Kevin Jordan...but well desrved first place and pro card. Congrats!

Feb 11, 2013 2:10pm | report
 
Showing 1 - 12 of 12 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com