Steve Konopka is currently a professional football player for the Philadelphia Soul Arena Football Team. He plays DE and OL measuring 6'5 at a weight of 290 lbs. He has acquired NFL experience with the New York Giants in 1999. Graduated from Central Connecticut State in 1998 with a degree in Exercise Science. Konopka is co-author of The Lean Mass Program and Critical Ripped Program. Kono was voted team lineman of the year for 2005.
"Kono" is a walking encyclopedia when it comes to supplements. He'll most likely know the answer to your question right off the top of his head, without having to look it up. If you have a question regarding supplements, stacks, or training feel free to shoot Steve an e-mail: 54kono at criticalbench.com. Who knows maybe your answer
will be posted in "Kono's Corner".
Q:
I started an upper body workout program about 2 months ago using free weights...dumbbells and my weight bench. The only supplement I take is whey protein powder once or twice a day...either before or after workout. My diet nor my activity level has not changed other than for the weight lifting....I started out at 223 lbs I am now at 229 lbs??? What's going on? I have put on some muscle in my arms, traps and shoulders but muscle is supposed to burn fat which inturn makes one lose weight...I am gaining it which I don't want to do...is the protein powder doing it? I mix the protein powder with 1% milk and a small amount of peanut butter for taste. My friend said that she thinks the weight gain is from the muscles I put on...I train every other day and pretty intensely with supersets. Thanks. GEORGE H. NAIRN
Kono's Answer:
Your weight gain more than likely is from your training. If you started a new program you might have added a few pounds of muscle and that would increase your weight. Protein shakes alone will not start making you bulk up. You need to do some cardio and tighten up your diet to lose fat. Just lifting weights will make you gain muscle but may not make you look any learner. Look at o-lineman in the NFL, strongmen and power lifters not pretty physiques but they train like animals and are strong. If you want to rip up train like it which will include a lot of cardio and strict dieting. Keep in mind muscle weighs more than fat, so you may have gained weight while reducing your body fat level. KONO
add 10lbs of muscle
reduce body fat by 10-12%
develop lean and muscular physique (not overly concerned with huge mass)
Can you offer some suggestions on supplements?
Can you reccomend a workout routine?
Would it be possible to begin noticing results in 5 days?
Your help is appreciated?
David ALexander
Kono's Answer:
David, Your goals are the same as everyone and impossible to do at the same time. You won't be able to add 10 lbs of muscle and drop 10 % of your body fat. My suggestion is to rip up and get your body fat down from 20% to about 12% which will be hard to do in itself but if you have drive and can train like an animal we can help you. By the way if you get down to 12% you will look jacked compared to what you are now because all that fat hiding your muscles will be gone. You might be 10-15 lighter but with your shirt off it won't look like it! The main goal is to get your diet in order. Cut out sugars, saturated fats, fast foods, high glycemic carbs and keep your carbs to the early part of the day. Up your protein and your fiber. Whey protein, fat burners and fish oils will help for supplements. Cardio-cardio-cardio ! Hey our new CRITICAL RIPPED program just came out this would really take all the guess work out and map everything out for you with proven results! KONO
Q:
Hi Steve my name is Nick Spadola and I am a starting right guard for my football team I am going into my junior year in high school and during my sophomore year this past year I made all conference player. I am very proud of this achievement and would like to keep it going through my last two years of high school and hopefully through college. I am going to the gym when I can and am taking a weight training class during school but I also have a job and it is very hard to stay focused on football and working out while trying to keep the job and keep my grades up. The reason for me writing this letter is to ask you for any advice when it comes to conditioning or strength exercises. I would also like to know what you think about which supplements I should take. All of the supplement brands I see have big prices with big promises but I doubt that these promises are real so when I saw your articles on critical bench I knew you could help. Any help or advice would be greatly appreciated. Thank you very much for your time good luck in your career.
Nick Spadola #67
Kono's Answer:
Nick, Congrats on your all-conference selection last year! As far as working out it's something you just have to do if you want to continue being a dominate player. You can get what you need done in 45 minutes if your not hanging out between sets and talking with your buddys. In your class ask the teacher if you could do your football workout program. You should always be trying to get stronger, faster and more explosive. All your competition is trying to do the same! Hang your all-conference plaque or certificate on the back of your bedroom door and above it on some tape write EVERYONE IS TRYING TO TAKE THIS FROM YOU! So everyday you see what your training for. This is my eighth year but four years ago when I signed my first franchise player contract I taped it to my door going into my garage so everyday I saw what was on the line, my job and my livelihood! I have been a franchise player ever since and I still have the contracts posted somewhere to see everyday.
For training stick to the basics bench, squat, hang clean and push press. I tell that to all athletes because those are the most effective exercises for young athletes trying to build strength, power and explosiveness. Keep strict form and work on good technique. Core exercises are very important as well and should be done 3-4 times a week. Speed and agilities are another phase of training that must not be over looked. Agility ladders, jumping rope, plyo's and position specific drills are a must if you want to continue getting better.
The supplement issue is basically what you can afford. You can get all you protein needs from lean meats, chicken and egg whites. If your on a limited budget I would say just try some creatine. This is one supplement that is proven to increase size and strength and is not that expensive. A good brand that isn't to expensive is phosphagen hp by EAS. It is the old monohydrate version but it works very well and isn't very expensive now with the newer creatine versions out now. If there is money left over maybe some whey protein to make it easier to get all of your protein needs.
Steve Konopka is currently a professional football player for the Philadelphia Soul Arena Football Team. He plays DE and OL measuring 6'5 at a weight of 290 lbs. He has acquired NFL experience with the New York Giants in 1999. Graduated from Central Connecticut State in 1998 with a degree in Exercise Science. Konopka is co-author of 
