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The Uncensored Truth About Drug-Free Bodybuilding

Tom Venuto

An Interview With WNBF Natural Pro, Darin Steen: Part 1

Tom Venuto and Bodybuilding Secrets.Com are proud to present the 2nd in our series of all-natural bodybuilding star interviews: “The Uncensored Truth About Drug Free Bodybuilding,” with World Natural Bodybuilding Federation (WNBF) Pro, and “Million Dollar Trainer,” Darin Steen.

Tom Venuto: Darin, in the natural bodybuilding community you’re very well known, and anyone who gets Natural Bodybuilding & Fitness magazine has no doubt read your articles and seen your photos, but for anyone who may not know you yet, would you start out by telling us a little bit about yourself, your personal life, what you do for a living and your bodybuilding background?

Darin Steen: I am 40 years old. I have been married to my best friend Julie, for going on 13 years and have two incredible daughters, Kiana (10) and Lexi (7). Athletically I grew up playing at least three sports a year from the age 7 on. I had a 14 year football career that ended by getting cut by the Chicago Bears in 1989. At that point, I simply redirected my passion for football into drug-free competitive body-building. I can still remember how foreign the body-building life-style seemed at first. Most of the aspects were completely opposite of power-lifting for football.

I am very excited to be competing in the World Natural Bodybuilding Federation (WNBF) for my 9th season. I am also excited about presenting by far my most complete package at the age of 41. I still love competitive body-building, but now I am transitioning into aging gracefully. Focusing on making the insides healthy (de-toxing, strengthening organs, improving blood ph, etc), improving flexibility and range of motion, breaking through scar tissue, releasing adhesions, improving athleticism, having balance in my physique and in my life, etc.

Professionally I was raised by a blue collar father, and worked a blue collar job as a truck driver for 18 years until Aug. of 2001. At that point, I knew that to be fulfilled, and reach my true potential as a man, I had to make a living at something that I had a passion for. Not knowing anything about being a professional trainer, I took a position at LifeTime Fitness in Orland Park, Il. Within six months I become the #1 highest income earning trainer in the company out of 1400 trainers. I remained the busiest trainer in the corporation until I opened up my own private studio in August of 2005.

To date, I have received well over $1.2 Million dollars in contracts, and serviced those contracts one workout at a time. I train clients one on one, I train trainers, and I also I speak to corporations on how to improve their sales productivity by improving their people skills, their energy, and their attitude. I live to inspire people to stand up and expect more out of life. I hold seminars at schools to inspire and mentor the kids. I am incredibly excited about many things, but the top on the list is my expansion into a 15,000 square foot club where we will mentor employees and members.

Tom Venuto: That’s fantastic, congratulations on everything - and I see that your tag line, “The Million Dollar Trainer” is literally true! Let’s talk about your pro bodybuilding success a little more. How did you get your WNBF pro card and what did it feel like when you won it? What has your experience as a professional natural bodybuilder been like so far and how does it compare to the amateur ranks?

Darin Steen: I don’t know if Charlie Carollo (vice chairman of the WNBF) will be happy with me telling you this but here it goes. In 1996 I wrote Charlie well over five letters asking, begging, to get invited to a pro show. I am not sure, he probably got tired of me bugging him, but finally he invited me to compete in my first pro show. Up to that point I had competed six times in the NANBF as an amateur with six first place finishes. I made the jump over from the NPC where I started my career and got tired of the “no rules” competitions. I wanted a more level playing field on competition day. On my first competition in the WNBF, I placed 13th out of 20 competitors, good enough to get my pro card. In my third and fourth shows as a pro I placed fourth and fifth respectively.

Competing in the pro’s for the WNBF is a dream come true. It is a very humbling experience. I am very proud and excited to compete against the world’s best truly drug-free body-builders. Trust me when I tell you that the pic’s in the magazines do not do these guys and gals justice. They look unbelievable in person. The difference between the amateur and pro’s is like night and day.

There is a lesson that we can all learn from me obtaining my pro card. For one, “no” should not mean “no.” Persistence is a very powerful trait. Secondly, believing and visualizing are very powerful tools in achieving greatness. Sixteen months before I stood on stage with my idols in my first competition, I cut a photo of my physique out and placed it next to a well known pros on my fridge. Every day I would say, “I can compete with these guys.” I can still remember hitting mandatory poses right next to my idol Big Joe Patterson (20 inch arms, 29 inch waist on contest day). Sensing my rookie nervousness, he looked over at me and said, “You are doing great, kid.” At that point I knew I had made it.

Sixteen months before I stood on stage with my idols, I cut a photo of my physique out and placed it next to well known pros on my fridge. Every day I would say, “I can compete with these guys.”

Tom Venuto: What you said about the pictures in the magazines not doing you guys justice is so true. I went to watch the WNBF Pro Natural World Championships last year in New York City and you really do have to see the pros right up close to really appreciate the physiques. It’s just incredible the level you and the other WNBF pros have reached being 100% natural. One of the reasons I do what I do on the internet is to get the word out and let everyone in the bodybuilding and fitness community know that drugs are not necessary to build a great body. The caliber of physique you can achieve drug free with hard work and discipline and persistence is just incredible and you’re walking proof of that.

You’re not just a success in bodybuilding. You’re one of the busiest and most successful personal trainers in the Chicago area as well as in the entire country, having logged more than 18,000 hours of training sessions. I’m curious to know who is your typical client and whether you would train a bodybuilder and “regular person” differently.

Darin Steen: I’ve trained every type of person that you can imagine, young, old, strong, weak, female, male, sedentary, professional athletes. Etc. My typical client is 40 years old, busy with business and family, and wants to lose 20 lbs. of fat, gain 10 lbs. of muscle, lose 3-6 inches off their waist, all in a time efficient manner. I haven’t trained many body-builders. But I have turned at least 10 typical clients into competitive body-builders. Go to my web-site www.darinsteen.com and click on testimonials to check out my clients of the month. I would train my typical client and a body-builder slightly different at first, and transition them towards body-building work-outs. I train every one primarily the same, using all the things that competitive body-building has taught me.

Tom Venuto: I noticed that one of your certifications is from the National Academy of Sports Medicine (NASM), and that’s an organization which – and correct me if I’m mistaken – places a lot of emphasis on functional training and non machine training. Functional training is a phrase that is used a lot among fitness pros lately, but I’m still not sure whether the average person or even most competitive bodybuilders really understand what it means. Would you explain what functional training means and how or if it applies to a bodybuilder?

Darin Steen: You’re correct about the NASM certification. Let me start out by saying that 99.9% of what I use every day with my clients and my trainers is what I have taught myself through living the fitness life-style and what my clients have taught me. It is a trial and error type of thing. If you instinctively think you should try something, if it feels right and it gets you closer to your goal, then keep doing it. If not, then trash it. Certifications and educations are simply a foot in the door. I would rather have an employee with street smarts versus book smarts.

It is a trial and error type of thing. If you instinctively think you should try something, if it feels right and it gets you closer to your goal, then keep doing it. If not, then trash it.

When I got done with the NASM certification I was more confused than anything. I had too much information and suffered from paralysis by analysis. After a couple weeks I told my employer that if members or clients needed a physical therapist or a chiropractor, then I would refer them out. But if they didn’t need one, I was going to train them the same way I train myself; “Back to the basics”. Once I did that, my confidence and self image as a professional trainer were sky high. I definitely know how to train myself, although I am very open-minded. I believe that confidence and a high self image are the pillars of highly successful people.

To me, functional training is doing explosive type plyometrics and power movements. For the most part, it is also staying off of machines that do all the balancing and stabilizing for you. Usually it’s done with free weights or just body weight (plus added weights, vests, or belts). I incorporate at least one functional movement per work-out per body part. In a perfect world, I would periodize and totally do functional movements and no traditional body-building type movements for a couple months a year; possibly get involved in rock climbing, track and field, rowing, etc. Some of the best physiques that I have ever seen do this. But psychologically it is very difficult, especially at first.

Tom Venuto:You know, this is great information – you just rattled off a list of some of the most important conclusions I’ve come to myself in over 20 years of bodybuilding: one, the value of real world experience and trial and error, two, keep what works for you and ditch the rest, three, self confidence is a pillar of success – and that includes confidence and self faith in the training system you’re using and not second guessing yourself, and of course, four, getting back to basics. I’ve done somewhat the same thing that you described– I do primarily free weights and basics – bodybuilding old school – but I include something that I would call “functional” in every one of my workouts, so I stay balanced - in every sense of the word. So what’s your take on the conclusion made by many strength coaches that machines, isolation training, body part split training and bodybuilding training in general are non functional and therefore, completely worthless to anyone who is not a bodybuilder?

Darin Steen: I can see the point that they are going towards but they are wrong. I’m assuming that you mean “competitive body-builder.” I do agree that we “competitive body-builders do less functional exercises than let’s say a gymnast, but what I’ve found is that everyone wants what we have, the look, the confidence, the energy, the positive aura, etc. Every consultation that I have ever done wanted the exact same thing. Get more toned, and drop 3-8 inches off the waist. It was purely vanity. After a sixty minute consultation I am able to convince every consultation that they are actually body-builders. I have done well over 600 consultations in the past 5 years and what everyone told me is that they did not want to look like a marathon runner, a swimmer, or even a gymnast, they wanted to look similar to me. So it makes sense to train them like you and I train.

Tom Venuto: So tell us how you train. Specifically, how often you train each body part, which body parts you train on each day, how many sets, how many reps and what types of training techniques or training systems you use the most?

Darin Steen: Typically I train each body part once per six days, 2 or 3 sets per exercise, 2 or 3 exercises per body-part. I like the slow go mentality with rep speed, 3-1-3 going to absolute failure with perfect form. I end each set with a slow six second negative. For time efficiency, a lot of times I will use a circuit style system with 90 seconds rest between circuits, not focusing on the same type of exercise two movements in a row. Repetition speed may increase as poundages are slightly increased each set (maybe using some explosiveness on the last set. I use isometric squeezes, working on the mind muscle connection during each repetition. I’m a very instinctive type of trainer, walking that fine line of having a set program but also making each work-out different than the last. I like to keep it basic. If it feels good, do it. If it doesn’t feel good don’t do it.

I like the slow go mentality with rep speed, going to absolute failure with perfect form… working the mind muscle connection during each repetition

Here’s how a typical schedule goes for me:

Sun: Off, no resistance, no business, no cell phone, no e-mails
Mon: Chest (it is my weakest body-part)
Tue: Arms (one set of bicep’s then one set of triceps)
Wed: Hamstrings
Thu: Back, traps
Fri: Shoulders
Sat: Quads, squat, presses - This is the only day that I have enough time for legs, because of some issues that I am working through after a 14 year football and power lifting career, from the age of 19-25 I was causing more damage than positives because of lack of knowledge.

Tom Venuto: I know that one subject you’ve written about is healthy aging and bodybuilding at age 40 and beyond. What are your thoughts on a person’s bodybuilding potential after the age of 40?

Darin Steen: I know that when I compete in the master’s cup in Nov. in Connecticut, I will absolutely be in the best shape of my life by far, at the age of 41. So much so, that I believe that I am going to beat the world champ Dave Goodin (who is well into his 40’s). Since drug-free for life competitive body-building is for the most part, slow going, I believe most competitors should peak around the age of 46 or 47. That is if they are knowledgeable and focusing on the health of their insides (organ toxicity, blood PH, stress levels (physical, mental, emotional). Unfortunately, some competitive body-builders fall into the trap of abusing supplements, drugs, or stimulants, for that competitive advantage. The quick fix mentality will shorten a body-builder’s career.

Tom Venuto: Quick fix mentality is definitely something that runs rampant in bodybuilding – and in all fitness for that matter. How has your own training changed, if at all, as you got older? What about the results of your training? Is it harder, easier or the same today to gain muscle mass and get ripped as it was 10, 15, 20 years ago?

Darin Steen: It has definitely changed. It is by far easier now. I can make gains now and get leaner for contests or photo shoots much quicker with more balance in other areas of my life. It could be summarized simply by the term “Working smarter not harder.” Whenever I hear the term “hard gainer” I smile, because whoever uses that term is definitely limiting their potential. I don’t think there is such a thing as hard gainer. I believe they are hard learners. If your physique is stagnant and you are at a plateau, get different information, preferably from someone that you want to be like.

Whenever I hear the term “hard gainer” I smile, because whoever uses that term is definitely limiting their potential. I don’t think there is such a thing as hard gainer. I believe they are hard learners.

Tom Venuto: You mentioned that you had done more harm than good with some of your training when you were younger. With the benefit of experience now, what are your top 3 tips for bodybuilders to stay injury free at any age?

Darin Steen: Here’s my top 3:

1.) AVOID OVERTRAINING: Focus on proper amounts of rest. Focus on nutrition and study and manipulate the amounts and types of carbs you eat based on how you look, your energy level, and your attitude. Notice whether you’re excited to train or if it seems laborious.

2.) PERIODIZATION: You should get totally away from traditional body-building type training for at least 2-3 weeks a year. Ideally, get involved in a totally different activity for 8 weeks a year.

3.) EXERCISE TECHNIQUE: Lose the “How much ya bench” mentality, and work on the slow-go, isometric squeeze, make a light weight feel heavy by going slow technique.

Tom Venuto: Great advice. On the point of bodybuilding nutrition, what is your overall philosophy on contest dieting for the natural bodybuilder?

Darin Steen: I’ll give you a punchlist:

1. Always keep the amount of protein consistent

2. Manipulate the amounts and types of carbs. Take in higher amounts of starchy (higher glycemic) carbs the 3-5 hours after intense resistance training

3. Always combine protein and carbs together, except last meal of day (depending on how fast the metabolism is revved)

4. Take in higher amounts of calories (using carbs) two or three days per week.

5. As difficult as this is, try to be lean, ripped, even “emaciated” to the point where you may have even lost a few pounds of muscle, two weeks before the show. Then reduce your cardio, down to none if possible, and slowly eat up and increase calories into to the contest.

6. Do not do anything too extreme the week of the show. Most people do, and mess everything up and look worse. It’s next to impossible to out think the hormonal, enzymatic, and all the internal systems and counter systems that our incredible bodies use to maintain homeostasis.

7. Listen to what your body is telling you. Have one set strategy, stay consistent with it for a set amount of time – 4 weeks or so - then do a body-comp, take measurements, and do a photo shoot. Decide if you were in better condition than the last time. Change only one aspect of your nutritional approach at a time, stay consistent with it for a 4-6 week time frame, then check in again. This is a good way to weed out what works on supplements, nutrition and training strategies. Be patient.

Tom Venuto: Again, great advice. I would especially emphasize the part about being in top condition 2 weeks out and backing off cardio and eating more. I know I’ve blown that many times myself thinking I wasn’t lean enough yet, and ended up dieting down right into the show and looking ripped, but also flat and emaciated onstage. In your opinion, what is the one biggest mistake bodybuilders make in their precontest preparation?

Darin Steen: They do something extreme and it backfires. The looked better a week before, or the day or two after. Competing is very stressful, especially on the emotional level. I’ve always said that 6 months away I know everything on how to prepare for a contest, but 3 weeks before my contest I will call my neighbor for advice. We start doubting ourselves and get desperate.

Tom Venuto. I know exactly what you mean. It’s like what you said before about self confidence. No matter how many times you’ve competed, your mind can play tricks on you and you can start to doubt yourself and your plan and that can be your demise. What’s your philosophy on cardio training for fat loss? Do you prefer steady state or interval training, or both or neither? Do your recommendations for cardio type, frequency, intensity and duration vary depending on whether your client is a bodybuilder or do you think cardio training for fat loss should be the same for everyone?

Darin Steen: It’s totally different for different people. It depends on their body type - ecto, endo, or meso morph - activity level, body-fat level, target body-fat level, and amount of time to peak. For most of my clients, I prescribe two intense interval cardio sessions of 30-45 minutes first thing in the morning in a fasted state, two or three intense resistance sessions (60 minutes) per week. If I or my client feels drained or low energy and an intense interval session is scheduled, we’ll do a low intensity long duration session of 55-70 minutes. For physical and mental variety we will split it up on three different machines.

For competitive body-builders or advanced clients, we’ll do less interval training, where there’s a risk of losing muscle, especially if nutrition isn’t right on, and more low intensity long duration cardio.

The Uncensored Truth About Drug-Free Bodybuilding With Darin Steen, Will be Continued in Part 2…

You can visit Darin Online at: www.DarinSteen.com

Published on 11 April, 2006

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