The bridge of size: Milos Sarcev outlines the fundamentals of building quality muscle - interview with bodybuilder Milos Sarcev

Renowned for the aesthetics of his physique rather than humongous dimensions, Milos Sarcev is both a student and teacher of bodybuilding. Gains never came easily to him, so rather than relying on God-given genetics, his progress has been made possible only by scientifically conceived training and diet strategies. This analytical approach has made it possible for Sarcev to compete in more pro bodybuilding contests (71) than any other athlete. As such, he has gathered a wealth of in-the-trenches knowledge about the process of accumulating muscle. He has also become an adviser to a growing band of pro and amateur bodybuilders who flock to his Powerhouse Gym in Fullerton (Southern California) for guidance. In a rare departure from his photographic duties, FLEX'S Chris Lund decided to sit down with Sarcev and explore the training and dietary beliefs of this bodybuilding mentor.

More Articles of Interest

The Editors

FLEX: Can you remember the first training routine that enabled you to really start building muscle?

MELOS SARCEV: When I began bodybuilding in 1983, I was always experimenting

because I didn't have any training books, magazines or videos about bodybuilding. Being a teenager, I thought that if I just trained for several hours every day, I would grow. Training for about four hours a day and eating common Yugoslavian food made me a perfect model for Anorexia News.

The first time I noticed any major progress was when I increased my protein intake to 1.3 grams (g) per pound of my bodyweight and started dividing bodyparts -- training them on different days instead of all at once. I did chest, shoulders and triceps on day one and legs, back and biceps the following day. I would train six days straight and have Sunday off. Usually, I would do three different exercises for each muscle group, five sets each with reps in the range of six to 15. I did grow considerably, even though I was definitely overtraining. The problem is, how do you tell a teenager, "Listen, you can train less and you will grow more!" I have that same problem now when I am constructing a diet and training program for someone who wants to lose weight, and I am telling him or her, "You can eat more, train less and you'll lose weight faster!"

How do you think the average bodybuilder should train?

Anyone who trains seriously should definitely set some specific goals. Then they should analyze the best ways to achieve these goals through training and nutrition. In my opinion, anyone can achieve reasonable goals within three years. When I say that, I mean regardless of your present condition. If you dedicate yourself for the next 36 months, you could be a competitive bodybuilder at the amateur level. Add a couple more years and you could even be a top Olympia competitor.

How should you train? Well, we are all individuals and you can bet that Arnold Schwarzenegger's program was completely different from Dorian Yates', yet both of those great bodybuilders achieved outstanding results. Do some research to understand how the body works and what works for you. Learn the difference between fast-twitch and slow-twitch muscle fibers and how to stimulate them. Learn about proper macronutrient ratios and when certain nutrients should be taken along with supplements, and then you will be in touch with your body. From that point on, listen to your body and remember that progress is what you want it to be. If you feel you are not progressing fast enough, try something else you have learned. Most important, listen to what everyone else has to say -- Ronnie Coleman, Dorian, your training partner, whoever. Think about it, and if it makes sense, try it.

Average bodybuilders train day in, day out for many years, yet they never seem to build muscle mass after that three-to-six-month initial gain. Why is this?

Initially, everybody will make some gains (just like I did, despite the overtraining) simply because any weightlifting training, even done incorrectly, will stimulate some muscle fibers in the formerly untrained body. However, to make continuous gains, you have to "train with your brain." Again, I would need a whole issue of FLEX to explain myself completely, but here are a few important points.

Say someone is weak in the chest area. I would first analyze to see if he needs more muscle size in the upper, middle or lower, or the inner or outer area of the chest. If the lower portion of the chest lacks size, I would choose isolation exercises for that particular bodypart. For example, I would have him do close-grip decline barbell presses for fast-twitch muscle fibers. Specific training that produces muscle hypertrophy would give him size and strength. He should use a heavy weight set with the maximum amount of weight he could handle, doing no less than five and no more than eight reps. He should do this exercise first in his routine to give the lagging part of the pecs top priority so it can catch up with the rest of his chest.

Execution of the exercise itself is crucial. Full range of motion and proper form are imperative. An exercise such as bench presses, for example, is most effective if the elbows are moved in (toward the body), so the triceps get more involved. If the rib cage isn't expanded during the eccentric and concentric parts of motion, the front delts get more involved. A close grip emphasizes the inner chest, a wide grip the outer chest. Lowering the barbell to the neck recruits upper fibers of the chest; lowering to the lower sternum involves the lower chest. You must know exactly what your specific goal is and how you want to accomplish it.