Last month, we showed how the Hawk boys began the muscle-building process with proper training, diet and supplementation. As he guides his son along the mass-building track, David is continuing to refine his own body before bulking up. So while both use Nitro-Tech’s unique whey protein formula to gen-erate muscle, David also relies on the diet supplement Xenadrine to lose his fat stores.

If you have similar goals for getting in shape, we invite you to follow the Hawks on their mission and continue to pick up tips along the way. After a month of basic compound moves and low training volume during which their muscles adapted to the rigors of resistance exercise, David and his son embarked on a more complex routine. Rather than training each muscle once every four days with a three-day-on, one-day-off schedule, they now work each muscle once a week and give it more attention. They alternate between heavy weeks, emphasizing compound movements, and light weeks with isolation exercises.

The combination of compound movements and fewer reps in the heavy weeks means that they handle more weight, hit the deep muscle fibers and improve their strength and power. During light weeks, they aim for more muscle hypertrophy with higher reps.

David also concentrates on the areas of his body that he considers weaker. “While you’re genetically preconditioned in terms of which muscles respond the quickest, you can use tricks of the trade to focus on a particular muscle and get it to grow,” he explains. In particular, David targets his biceps and hamstrings by never training his biceps with his back or his hamstrings with his quadriceps. The conserved energy pays off when he can train these assisting muscles harder on separate days.

David also varies the muscles that he trains to- gether. “I like to mix things up. Many people follow a push/pull/leg routine. That makes sense, but I don’t like to always do the same thing. Maybe I’ll do biceps with my chest instead of my triceps, which are already worn out. More variety yields better results,” he says. Not training certain muscles together can ease joint stress, a concern for David since he tore his elbow tendon in 1987. That’s why you’ll never see him doing a chest/shoulder/triceps bodypart combination, which can overwork the shoulders and elbows.

David uses Natraflex Premium Velvet Antler for his joints. Natraflex contains a blend of potent compounds used for centuries in Asia for joint care and overall health. Made from the antlers of ranch-raised North American elk (without harming any animals or the environment), Natraflex has been shown in clinical studies to promote joint function and flexibility. It also provides greater strength and energy for your workouts. While most over-the-counter joint-care products such as aspirin and ibuprofen relieve pain and inflammation, Natraflex actually helps the body to regenerate cartilage. David takes one to four capsules of Natraflex an hour before every strength-training session. Just as proper training is necessary to build a better body, so are the right supplements. Cytodyne’s Xenadrine and MuscleTech’s Nitro-Tech are two essential ingredients in David’s supplement arsenal. He’s able to burn more fat and work out longer with Xenadrine, while Nitro-Tech boosts his ability to build muscle and increase strength.

“With Xenadrine, my fat loss has been more rapid than I had thought possible. My metabolism is sky high. It’s been exciting,” he says.

David started out taking two capsules before his morning cardio session and two more prior to his evening strength routine, but he sometimes got too wired during the workouts. He now spreads his intake throughout the day. “Xenadrine has supercharged my workouts,” he says.

“Xenadrine gives one heck of an energy boost,” says Cytodyne researcher Michael Bengiveng. “It actually enhances any type of athletic exercise, and you’ll lose some fat as well.” Xenadrine works by stimulating your metabolism and overall heat production through its combination of ma huang and guarana. Consequently, you burn more calories throughout the day.

The other significant benefit of Xenadrine involves its anti-catabolic effect, which helps you to keep your existing muscle. “We found in the research that people were able to maintain higher concentrations of muscle compared to those who were simply dieting. And both groups were eating the exact same number of calories and working out the same,” says Bengiveng.

David does warn that you can’t just pop Xenadrine like candy, as it could increase your heart rate or make you lightheaded. “People think that more is always better. But you should train harder instead. Use Xenadrine as directed, then bust butt in the gym,” he says.

In fact, Bengiveng recommends that you go off Xenadrine once in a while so that your receptors regain their sensitivity and fully respond when you add it back in. If you use it for energy rather than fat loss, you don’t need to take it every day anyway.

Both of the Hawk boys, meanwhile, use Nitro-Tech for muscle building. They’ve noticed significant gains: Both of their chests have expanded by several inches and their arms by at least an inch. “Nitro-Tech not only tastes great and is convenient to use, but we’ve experienced muscle retention and size gains due to its unique formula. It works,” says David.

Nitro-Tech is the first-ever whey protein formula with a specific nitrogen delivery system. Four years of extensive, university-funded, clinical and real-world research helped uncover three complexes that work together to exert significant effects on your muscles. These complexes help to amplify the anabolic properties of whey protein by potentially allowing more amino acids to be shuttled into your muscles rather than being oxidized by your liver. This entry of amino acids and whey peptides into your muscles leads to more lean mass, strength and improved physical performance.

The first complex is called SynthePro, which is an exclusive blend of high-quality whey protein. It is made from 97% whey protein isolate and also contains amino acids, whey peptides and whey concentrate. Clinical studies have revealed that the whey peptides in Nitro-Tech produced 68% greater absorption and nitrogen retention than regular whey. SynthePro also helps jump-start protein synthesis by including the amino acids L-leucine and L-methionine (the most rapidly absorbed amino acids in the body) as well as a specific glutamine blend.

The second complex, Nitroxen, gets the amino acids to your muscles. Most current whey protein products don’t adequately transport the aminos from your bloodstream to your muscles. But Nitro-Tech uses this anabolic complex to increase and prolong nitric oxide production in your body, which enhances blood flow. Insulogen, the third complex, increases amino acid uptake through insulin-mediated mechanisms without adding carbohydrate. Its nutrients help force SynthePro’s aminos and peptides into your muscle cells.

The overall effect of these three complexes? Improved muscle tissue repair and growth. In a study of bodybuilders at the University of Saskatchewan, Nitro-Tech was compared to regular whey protein and consistently whipped the competition. One subject lost body fat and gained 15 lb of lean body mass in only six weeks. Amateur bodybuilder Mike Platz, 28, was selected to be an in-house test subject for MuscleTech. Twelve weeks later, he had 23 more pounds of lean muscle and finished second in the heavyweight class at the Canadian National Championships.

6:00 am	One Xenadrine
6:30 am	Stationary biking (45 min.)
7:20 am	Three scoops of vanilla Nitro-Tech protein (with oatmeal); one Aminogen; one Androstat Cyclo-Popper
9:45 am	Small meal
11:30am	One Xenadrine
12:30pm	Lunch, plus two scoops of strawberry Nitro-Tech (with water)
3:00 pm	One Xenadrine; protein bar; piece of fruit
4:00 pm	One tablespoon of Trac creatine; one Xenadrine
4:30 pm	One Androstat Cyclo-Popper; one to four Natraflex capsules; snack
5:15 pm	Strength training (approximately two hours, two out of three days)
7:30 pm	Immediately post-workout: Two scoops of vanilla Nitro-Tech (with water); one Aminogen
8:00 pm	Dinner
9:30 pm	Two scoops of chocolate Nitro-Tech (with water); snack; piece of fruit

While his son’s diet and supplementation program remained similar to last month’s, David tinkered with his own because of the increased training load. In particular, he began to eat more often throughout the day. Because he was dropping weight quickly (plummeting to 211 at one point), he upped his protein intake to 1.6 gm per lb and his carbohydrate to 1.25 gm per lb. Fat stayed under 60 gm per day.

Because the body can excrete cal-cium when so much protein is ingested daily, David decided to begin taking calcium tablets. He’s drinking up to three gallons of water a day as well.

David also listens to his body when it comes to the portions he eats. “When I feel weak or I’m losing weight too fast, I increase my protein and carbs. If I feel too full, I cut back slightly and increase my cardio,” says David. Meanwhile, David Jr. takes in plenty of calories — about 1 gm of protein per lb per day and unlimited carbs — because of his hard training and recently added muscle.

The effects of Maximum Human Performance’s Trac creatine continue to be felt by both Hawk boys. The combo of Nitro-Tech and Trac has helped David Jr. gain 14 lb of muscle. After two months, he’s up to 129 lb. Meanwhile, his father prevented his body-weight (and muscle) plunge with the help of supplements and an increased caloric intake. These changes got him back to his current weight of 218 lb.

Trac is the first sugar-free creatine product to have a timed-release component. Since only a small amount of creatine can be transported to your muscles at one time, Trac’s continual metered dose prevents overdelivery. No more creatine loading! And unlike other creatine products, Trac uses arginine instead of sugar to raise insulin levels. Arginine helps to get the creatine to your muscles by raising your production of nitric oxide. Arginine also prevents plaque buildup because of its antioxidant properties.

For further gains in muscle and explosive power, David turned to Pinnacle’s Androstat Cyclo-Poppers. They helped to raise his testosterone level and made a big impact on his workouts. He’s had no side effects whatsoever and says he can feel an energy surge from them. Other andro products that are swallowed are mostly degraded in the liver, but when absorbed under the tongue or between the cheek and gums, the full dosage of androgens in Cyclo-Poppers is sent into the bloodstream immediately.

The Hawk began taking Aminogen this month as well. Aminogen is a natural plant-derived enzyme that liberates free-form amino acids from any protein-containing food. David takes it immediately before or after ingesting protein.

David is also using the Vivonic Fitness Planner. This portable computer allows him to monitor his entire training program, including everything from his sets, reps and poundages to his supplements and calorie count for the day. Now he can access all the information he needs immediately. This month, David stepped up the intensity of his workouts. Five mornings a week he did cardio for 45 minutes. Then, in the early evenings, his son David Jr. joined him at the gym for a two-week-long workout regimen. The first eight days stressed heavy poundages, compound movements and fewer reps for increased strength and power. For the next six days, they used lighter weights, more isolation moves and higher reps for greater hypertrophy.

Each major muscle was trained approximately once per week except for abdominals, glutes and serratus, which were hit more frequently. To accomplish the pumped feeling that David seeks, they used giant sets — consisting of several exercises performed one after the other without rest. They took a break after each giant set.

HEAVY DAYS
Day 1: Chest (12 sets), biceps (9), forearms (9), abs (9 sets, 25 to 40 reps)
Day 2: Hamstrings (7), calves (8), glutes/serratus (3 giant sets of 4 exercises, 25 to 50 reps)
Day 3: Off
Day 4: Back (12), traps (7), abs (9 sets, 25 to 40 reps)
Day 5: Triceps (12), shoulders (11), glutes/serratus (3 giant sets of 5 exercises, 25 to 50 reps)
Day 6: Off
Day 7: Quads (11), abs (9 sets, 25 to 40 reps), glutes/serratus
(3 giant sets of 4 exercises, 10 to 25 reps) Day 8: Off

LIGHT DAYS
Day 9: Biceps (9 sets), forearms (3 giant sets of 2 exercises, 15 to 20 reps), hamstrings (4 giant sets of 2 exer- cises, 15 to 20 reps), calves (3 giant sets of 3 exercises, 15 to 20 reps), abs (9 sets, 25 to 40 reps)
Day 10: Chest (14), triceps (11), glutes/ serratus (3 giant sets of 5 exercises, 15 to 25 reps)
Day 11: Off
Day 12: Back (12), traps (7), abs (9 sets, 25 to 40 reps)
Day 13: Shoulders (10), quads (8), calves (6), abs (3 giant sets of 3 exercises, 25 to 50 reps), glutes/serratus (3 giant sets of 3 exercises, 20 reps)
Day 14: Off Take a look at what a solid training, nutrition and supplement program has done for the Hawk boys in only eight weeks. Virtually every part of former champion bodybuilder David Hawk’s body is being reshaped to his desired goals. Meanwhile, his slender son is putting on muscle so quickly that he’s not sure which weight class he’ll wrestle in this year.

David Hawk			David Hawk, Jr.
	Week 1	Week 8	Week 1	Week 8
Weight	225	218	115	129
Height	5’ 8”	same	5’ 5”	same
Chest	45	48.5	33	36
Arm	17	18	10.5	12
Waist	40.5	36	28	28.5
Hips	37	34.5	27	27.5
Thighs	27	28	16	17.5
Calves	16	17	12	13
Neck	16.5	17	12.5	13

Writer Ethan Boldt is embarking on a “return-to-dunking” program as he gets ready for his winter basketball league in New York City.