-- Weightlifting & Nutrition Thread -- v9.0 Optimized

[opticallyinviz]

With overtraining if you're doing bodypart splits you should only be doing 4-5 exercise per workout with a max working set of 18-20 and that's just a general rule, changes relative to everyone obviously. But it's always about the same.

Also magnus is correct, just because something worked for that one guy here doesn't mean it's the best possible way to do things.

[Sharktongue]

magnus so what is the workout? I am not one of those who will glance and read and never come back if someone says stfu or balh blah blah. If you don't mind tell me what i should do in my workout's to maximize it. I want to lose this fat, and gain muscle mass. And i have a time period i want to do it in. IF split workouts isn't where its at, can you explain what it is i need to do when i enter the gym?

[MagnusMadness]

With overtraining if you're doing bodypart splits you should only be doing 4-5 exercise per workout with a max working set of 18-20 and that's just a general rule, changes relative to everyone obviously. But it's always about the same.

Also magnus is correct, just because something worked for that one guy here doesn't mean it's the best possible way to do things.


That's one way to do it. If you lower the volume, you can decrease the number of days in the gym and even organize the exercises a little differently and *gasp* it's a push/pull/legs split. Now you have a sense of balance. Hitting muscles once a week like you always do.

People, chill. Chill.

Jorant, your goal is aesthetic right? Well, congratulations.

Magnus, you like lifting giant amounts of weight right. Well, aren't you deadlifting some huge amount of weight? Well, there you go.

Yours works for you. And then his works for his.

This has been mentioned before...wtf is aesthetics?? You train for a few things in the gym and I'm not familiar with aesthetics...You train for strength/power/size/athleticism/conditioning. Let it be known I am training for size. I'll explain more in a moment.

so, how do you create a program/routine whatever you want to call it, without overtraining arms or sholders (as in what you believe is overtraining MangusMad)??? im curious...

im outi

Roberth

Program writing isn't exactly easy to explain. The biggest problems I see with programs today are too much pushing, not enough pulling, and too much isolation. The hardest thing for most people to do is to stop thinking in terms of "bodyparts" and start thinking in terms of "movement." If you push up/pulldown...push forward/pullback...you have now effectively activated nearly every tiny inhibited muscle in your upper body.

Once you've decided how to divide up your week...not "bodyparts" but seperating movement planes. Whether it be full body routines, upper/lower, push/pull....etc. Start filling in the blanks with what you feel are the most effective compound movements

Here's a push day:

Bench press
push press
incline press
seated DB military press

Now there's ur big lifts. Now throw in some accessory work....whatever you like...perhaps to hit those tri's a little harder? How bout some overhead extensions...maybe some lateral raises or pullovers? Just remember come pull day to pull as much as you pushed...throw in some accessory work, maybe some core work (not crunches, REAL core work) Then leg day let's have some quad dominant and hip dominant exercises, maybe 2 each. Call it a day. BALANCE. I could go on for days, but I hope you get the basic jist of things.

It can get uber advanced. I can divulge more later.


Sharktongue, you live in bama still?? PM me. I can help you.

[Chaos]

Aesthetics is not trainable for. To begin with its a subjective end so it cannot even be defined between groups of people. "Aesthetic" describes a body that has pleasing lines and is symetrical. For instance most people would agree Frank Zane had an aesthetic physique (google image him). However the problem is agreeing on what a beautiful physique is isn't possibl. Its exactly like looking at chicks at a strip club, you like tits, I like ass, you like skinny, I like a little thicker, you like tall........ETC. So basically people who train for aesthetics are going for an ideal body which is typically fairly muscular and almost always quite lean.

The choking point of training for this is that the "aesthetic" quality of your body is basically predetermined before you touch a weight. Other than the effect of being very lean, which you can control (and this is heavily genetic as well) you relative muscle size, origin/insertion levels, muscle belly type, and torso/leg- clavicle width ratios are genetic. Sure you can improve but Art Atwood (again google image) cannot become 93 Flex Wheeler EVER.

Lastly believing some because they look good is not always the best idea. Drug usage basically masks many dietary and training flaws. You can juice and gain muscle mass WITHOUT working out. Jorant looks great and I give him all the respect in the world a physique isn't built without hard work. I would like to see a daily diet plan and weekly workout plan though, as well as hear about his drug use or lack of. It is quite possible that he is a mesomorph who is genetically inclined to add lean mass easily, you all know the type. No stones I'm just curious.

Again what you look like and how much you lift, ironically, are not truly indicative of how much you know about working out. They go hand in hand to a point but drug use and genes throw them off. I will tell you this though if a natural lifter (no drug use EVER) looks good then he has found what works for HIM.

Finally Magnus I feel you must not be quite so confrontational as it scares some of the readers away. I understand you deal with dogma daily and when one is passionate about something it is annoying, but you've let 2nd to God change the tone of the whole thread and replies and bumping are slowing as a result. That dude was a troll, so lets go back to healthy discussion. Jorant has NOT attacked you so let him express his opinions and you can just agree to disagree. Your not Jesus, you can't singlehandedly revolutionize weightlifting, even if it is just to the masses of SRK. Put information out there and the people who get it will research and come to their own conclusions just like you did.

[MagnusMadness]

Finally Magnus I feel you must not be quite so confrontational as it scares some of the readers away. I understand you deal with dogma daily and when one is passionate about something it is annoying, but you've let 2nd to God change the tone of the whole thread and replies and bumping are slowing as a result. That dude was a troll, so lets go back to healthy discussion. Jorant has NOT attacked you so let him express his opinions and you can just agree to disagree. Your not Jesus, you can't singlehandedly revolutionize weightlifting, even if it is just to the masses of SRK. Put information out there and the people who get it will research and come to their own conclusions just like you did.

Had someone put information like this out there when I was younger I would've soaked it up...instead of disagreeing based on.....nothing....

Anywayz....good to see u man, how's ur lifting going???

[HeaT]

let me do some calculating as to how many times i will hit Tricepts in one week on my program and then on that push you just posted, because i want to compare this...i will operate under the assumption that i will be doing 3 sets for each exercise...i will also split it up into secondary usage of tricepts and primary...

Secondary on yours...

12 sets

Primary on yours..."accessory" i would say i would do 2 primary tricept exercises so...

6 sets

Total

=18

Secondary on mine...

12

Primary on mine

9

Total

=21
------------------------------------------------------

now this is when i do a day just for arms, as oppposed to how you split it...so would you consider that overtraining??? especially when there is a rest period??? i am just curious...

also, i guess now that i think about it, i sort of do a push pull thing, with the exception of arms...i normally do chest (push), back (pull), legs, rest, arms, in that order...

anyway...

im outi

Roberth

[MagnusMadness]

let me do some calculating as to how many times i will hit Tricepts in one week on my program and then on that push you just posted, because i want to compare this...i will operate under the assumption that i will be doing 3 sets for each exercise...i will also split it up into secondary usage of tricepts and primary...

Secondary on yours...

12 sets

Primary on yours..."accessory" i would say i would do 2 primary tricept exercises so...

6 sets

Total

=18

Secondary on mine...

12

Primary on mine

9

Total

=21
------------------------------------------------------

now this is when i do a day just for arms, as oppposed to how you split it...so would you consider that overtraining??? especially when there is a rest period??? i am just curious...

also, i guess now that i think about it, i sort of do a push pull thing, with the exception of arms...i normally do chest (push), back (pull), legs, rest, arms, in that order...

anyway...

im outi

Roberth

You say secondary and primary and said "now this is when I do a day just for arms" So I'm curious...are you doing 21 total sets on arms day? Cuz that is alot. If I was fresh and I was working arms by itself....and I wouldn't....6 sets for bi's would be plenty and perhaps 6-8 for tri's. If I were you. I would do it like this:

Push/rest/legs/rest/pull....repeat the next week. Since arms are of the utmost concern to most of you guys. Have one of ur compound lifts emphasize the arm musculature. For instance...one of your horizontal pushes would be a CG bench press...then add two exercises to the end of the workout...maybe a flying movement to emphasize the pecs and another tricep exercise like Over head extensions. Now you've got 6, 4 of which should be big compound lifts, exercises on a single day. You will be taxxed like hell. Then on back make one of your compound pulling movements with a supinated grip to accentuate the biceps, maybe yates rows or chin ups. Accessory work might be reverse flies and BB curls. Again 6 exercises that are guaranteed to smoke ur back AND ur biceps. On leg day (it's in the middle of the week on purpose) Just be sure to use squats, deadlifts, and lunges. Start writing out what you want to do. Figure out what kind of periodization you think you would like, and start setting goals. Figure out what your personal bests are and start SMASHING them regularly!! It sounds like I'm talking about strength and not putting on size. But if you are getting uber strong, while eating enough and resting enough....don't ya think you will get bigger?? I have.

You could always try something with a higher frequency and go full body 3x a week....Now you aren't just hitting bi's and tri's multiple times weekly like with a standard "bodypart" split....you are hitting EVERYTHING 3x a week. Growth is unavoidable.

Overtraining is somewhat serious. There are physical symptoms such as lethargy, insomnia and loss in strength. Chances are, you are not overtraining. Chaos is right, I am VERY passionate about resistance training and I do get excited easily sometimes. It's just some things I have preached hardcore...Like periodization....no one has really asked me about it. And it is a fucking INCREDIBLE tool.

[HeaT]

You say secondary and primary and said "now this is when I do a day just for arms" So I'm curious...are you doing 21 total sets on arms day? Cuz that is alot. If I was fresh and I was working arms by itself....and I wouldn't....6 sets for bi's would be plenty and perhaps 6-8 for tri's. If I were you. I would do it like this:


for what i put that was tricepts only, so i would do a total of 21 sets (12 secondary, 9 primary) of tricepts that week...basically 18 total (9 bicept 9 tricept) sets for arms on arms day...

"You could always try something with a higher frequency and go full body 3x a week....Now you aren't just hitting bi's and tri's multiple times weekly like with a standard "bodypart" split....you are hitting EVERYTHING 3x a week. Growth is unavoidable."

I don't get this part, so you are hitting everything 3x a week, everything which also includes bicepts and tricepts, but on splits, at least mine, i only hit it 2 times a week...i guess it depends how much emphasis you put throughout the week...that is what i was trying to get at in the first place to see if overtraining occurs due to the frequency of muscle usage...

im outi

Roberth

[2nd. To God]

Aesthetics is not trainable for. To begin with its a subjective end so it cannot even be defined between groups of people. "Aesthetic" describes a body that has pleasing lines and is symetrical. For instance most people would agree Frank Zane had an aesthetic physique (google image him). However the problem is agreeing on what a beautiful physique is isn't possibl. Its exactly like looking at chicks at a strip club, you like tits, I like ass, you like skinny, I like a little thicker, you like tall........ETC. So basically people who train for aesthetics are going for an ideal body which is typically fairly muscular and almost always quite lean.

The choking point of training for this is that the "aesthetic" quality of your body is basically predetermined before you touch a weight. Other than the effect of being very lean, which you can control (and this is heavily genetic as well) you relative muscle size, origin/insertion levels, muscle belly type, and torso/leg- clavicle width ratios are genetic. Sure you can improve but Art Atwood (again google image) cannot become 93 Flex Wheeler EVER.

Lastly believing some because they look good is not always the best idea. Drug usage basically masks many dietary and training flaws. You can juice and gain muscle mass WITHOUT working out. Jorant looks great and I give him all the respect in the world a physique isn't built without hard work. I would like to see a daily diet plan and weekly workout plan though, as well as hear about his drug use or lack of. It is quite possible that he is a mesomorph who is genetically inclined to add lean mass easily, you all know the type. No stones I'm just curious.

Again what you look like and how much you lift, ironically, are not truly indicative of how much you know about working out. They go hand in hand to a point but drug use and genes throw them off. I will tell you this though if a natural lifter (no drug use EVER) looks good then he has found what works for HIM.

Finally Magnus I feel you must not be quite so confrontational as it scares some of the readers away. I understand you deal with dogma daily and when one is passionate about something it is annoying, but you've let 2nd to God change the tone of the whole thread and replies and bumping are slowing as a result. That dude was a troll, so lets go back to healthy discussion. Jorant has NOT attacked you so let him express his opinions and you can just agree to disagree. Your not Jesus, you can't singlehandedly revolutionize weightlifting, even if it is just to the masses of SRK. Put information out there and the people who get it will research and come to their own conclusions just like you did.

Young man, what makes you think that I'm some type of "troll"? If you claim I'm a "troll", then you're one as well.

[Chaos]

for what i put that was tricepts only, so i would do a total of 21 sets (12 secondary, 9 primary) of tricepts that week...basically 18 total (9 bicept 9 tricept) sets for arms on arms day...

"You could always try something with a higher frequency and go full body 3x a week....Now you aren't just hitting bi's and tri's multiple times weekly like with a standard "bodypart" split....you are hitting EVERYTHING 3x a week. Growth is unavoidable."

I don't get this part, so you are hitting everything 3x a week, everything which also includes bicepts and tricepts, but on splits, at least mine, i only hit it 2 times a week...i guess it depends how much emphasis you put throughout the week...that is what i was trying to get at in the first place to see if overtraining occurs due to the frequency of muscle usage...

im outi

Roberth


Why can you not understand that Magnus does not advocate arms specific exercises? Even if you did do arms in a full body workout it would be 3 sets bi 3 sets tri. Thats 9 sets each per week, or less that your currently doing.

BTW surely you don't do two arm days weekly?

[HeaT]

Why can you not understand that Magnus does not advocate arms specific exercises? Even if you did do arms in a full body workout it would be 3 sets bi 3 sets tri. Thats 9 sets each per week, or less that your currently doing.

BTW surely you don't do two arm days weekly?

well, i am currently doing 9 sets of bis and 9 sets of tris, PRIMARY per week...if those are 9 primary sets you are talking about then it is not less then I am doing...

that is what im trying to understand is why, no i dont do two arm days, i thought that was clear from what i posted...and i also posted how my workouts go LOL...

im outi

Roberth

[MagnusMadness]

well, i am currently doing 9 sets of bis and 9 sets of tris, PRIMARY per week...if those are 9 primary sets you are talking about then it is not less then I am doing...

that is what im trying to understand is why, no i dont do two arm days, i thought that was clear from what i posted...and i also posted how my workouts go LOL...

im outi

Roberth

The "why" is because you don't have to. People place unneccessary emphasis on arm musculature. No single muscle was meant to work in isolation. Pushing movements alone are enough to stimulate growth in the triceps and the same goes for pulling movements and the biceps. Past that, any extra emphasis placed on the arms can and IMO should be kept to a minimum. Building a proportioned, symmetrical well balanced figure not only looks better to me...but leaves less room for haters to criticize and even helps prevent injury due to muscular imbalances.

"You could always try something with a higher frequency and go full body 3x a week....Now you aren't just hitting bi's and tri's multiple times weekly like with a standard "bodypart" split....you are hitting EVERYTHING 3x a week. Growth is unavoidable."

High frequency isn't bad if it's set up properly, it's awesome...nothing will net you gains in size faster!! But it's not done by doing 10 sets one day and another 10 at the end of the week. That much direct work requires more time to recover. What you would do is divide those 10 sets up over the course of a few workouts to keep protein synthesis elevated ALL the time!! You don't have to destroy a muscle everytime you workout to stimulate growth. And that's the point behind full body routines. You provide an almost constant growth stimulus while leaving yourself plenty of time to rest and grow. I work at a gym and only workout 4 days a week.


If you are interested, I can help u put something together, if not just for you to try it out and see what you think. Worst case scenario is that it would at least be "as good" as anything you've ever done.

[Soldier Zero]

I'm about to buy that IDS's Smart Gainer, chocolate caramel best flavor to go with?

Also, good read last 1 1/2 pages.

[HeaT]

The "why" is because you don't have to. People place unneccessary emphasis on arm musculature. No single muscle was meant to work in isolation. Pushing movements alone are enough to stimulate growth in the triceps and the same goes for pulling movements and the biceps. Past that, any extra emphasis placed on the arms can and IMO should be kept to a minimum. Building a proportioned, symmetrical well balanced figure not only looks better to me...but leaves less room for haters to criticize and even helps prevent injury due to muscular imbalances.



High frequency isn't bad if it's set up properly, it's awesome...nothing will net you gains in size faster!! But it's not done by doing 10 sets one day and another 10 at the end of the week. That much direct work requires more time to recover. What you would do is divide those 10 sets up over the course of a few workouts to keep protein synthesis elevated ALL the time!! You don't have to destroy a muscle everytime you workout to stimulate growth. And that's the point behind full body routines. You provide an almost constant growth stimulus while leaving yourself plenty of time to rest and grow. I work at a gym and only workout 4 days a week.


If you are interested, I can help u put something together, if not just for you to try it out and see what you think. Worst case scenario is that it would at least be "as good" as anything you've ever done.


sure im interested to see what you will put together...how long will the program be??? i am willing to give it 3 months...let me know what info you need...

im outi

Roberth

[MagnusMadness]

sure im interested to see what you will put together...how long will the program be??? i am willing to give it 3 months...let me know what info you need...

im outi

Roberth

What are you training for?

How many days a week are you interested in training?

Do you have any injuries/surgeries I might need to know about?

[doujinshi_2001]

If you are interested, I can help u put something together, if not just for you to try it out and see what you think. Worst case scenario is that it would at least be "as good" as anything you've ever done.

Can I get on this too? I'm interested as well. Thx


I was recently thinking about gaining weight. If you really wanted to put on pounds, you should work your legs. Your quads are already HUGE. Length from knee to hip versus should to elbow. And then of course, if you've never worked legs, you will gain "Beginner" level growth!:-)

Oh wow I didn't know that good shit. Maybe thats been my problem + poor diet....

[HeaT]

What are you training for?

How many days a week are you interested in training?

Do you have any injuries/surgeries I might need to know about?


I am training for getting bigger, putting on more muscle...

I can train 4-5 days a week, generally i would like 4 days a week, as that is what i am doing currently and it fits well with my schedule...

I had a knee problem that I had talked about earlier, but it seems to be fine now...

im outi

Roberth

[MagnusMadness]

I am training for getting bigger, putting on more muscle...

I can train 4-5 days a week, generally i would like 4 days a week, as that is what i am doing currently and it fits well with my schedule...

I had a knee problem that I had talked about earlier, but it seems to be fine now...

im outi

Roberth

You have a full gym available?? Dumbells, Barbells, and cable stacks??

[HeaT]

You have a full gym available?? Dumbells, Barbells, and cable stacks??

...

ya dude, i work out at a gym...

im outi

Roberth

[Reckless Fire]

Yeah, I need to get big. But I'm on the go a lot. So I don't really get to eat (that's bad right?) Is there something I can just throw in my bag, and eat for lunch later. I don't really like sandwiches. But if that's the only thing.......

[JuiceM0nkey]

Young man, what makes you think that I'm some type of "troll"? If you claim I'm a "troll", then you're one as well.

He meant to say......YOUR A FUCKING LYING DOUCH BAG:rofl:

[opticallyinviz]

Yeah, I need to get big. But I'm on the go a lot. So I don't really get to eat (that's bad right?) Is there something I can just throw in my bag, and eat for lunch later. I don't really like sandwiches. But if that's the only thing.......


Seriosuly if that's your problem then you're not even trying.

I always cook meals the night before and just bring them to school/work.


I also love the petty shit going on in this thread. it's really weird how so many bodybuilders or even guys that just work out are just so fucking childish. Seriously, it's a forum. Stop responding to each other.

[VruS]

Yeah, I need to get big. But I'm on the go a lot. So I don't really get to eat (that's bad right?) Is there something I can just throw in my bag, and eat for lunch later. I don't really like sandwiches. But if that's the only thing.......

I'm in the same boat, with college starting it's going to have to be tuna / turkey sandwhiches or chicken @ subway. If it comes down to it, I'm willing to cook the night before a meal, but i need some suggestions on what to cook.

**i'm also interested in magnus's program for heat because I'll probably try it out also. I've been using max-ot for the summer and while i havn't been strict on myself, i've seen some nice strength gains, but i'd like to put on a bit of mass too.

[Pat the Great]

hey magnus, i'm thinking of trying out that workout that you keep posting. i've never done deadlifts before, though, and i'm kind of worried of fucking up my form and hurting my back in the process. i'm at a small school gym so while we have the equipment not many people have any idea how to do anything more complicated than a bench press. any suggestions for alternatives, or should i try it anyway?

[denjin]

doujinshi_2001, thanks for the comments:-) Good to know someone's reading my posts.

Pat the Great, (doing this weightless,) stand up with perfect posture. Then slowly sit on something at about knee height. The entire time, have your hand on your lower back. The second you feel your back start to curve, poof, that's the height you shouldn't go lower than while working out. And of course, give it about 3 seconds, and someone will jump in and correct me.

[Latinofighter]

Hi I have pt test in a few weeks for the military. Is there a way to maximize my push ups/sit ups in a few weeks besides doing more of them? Is there a way to work the muscles that these excersises consist of more effectively to give me better and or quicker results?

[MagnusMadness]

I haven't forgotten about the program I promised. I'm actually going to put a couple together and give you a choice....with a few different kinds of periodization. And I'm going to have it looked at by some others. It will take a little time.

[b1gazn]

Magnus, I was looking for a new workout. Lemme try yours out when you are done with it too.

[Soldier Zero]

Eh, gym access is limited right now and school's taking up a whole lot more time than I thought, what should I be doing to maintain my current shape and size?

[hn2682]

I haven't forgotten about the program I promised. I'm actually going to put a couple together and give you a choice....with a few different kinds of periodization. And I'm going to have it looked at by some others. It will take a little time.

I'm interested too. Thanks for all the contributions to this thread.

[HeaT]

I haven't forgotten about the program I promised. I'm actually going to put a couple together and give you a choice....with a few different kinds of periodization. And I'm going to have it looked at by some others. It will take a little time.

sounds thorough, good stuff, i will be waiting...

im outi

Roberth

[2nd. To God]

He meant to say......YOUR A FUCKING LYING DOUCH BAG:rofl:


It's "you're" not "your". You're a lying "douch bag". You kids and these strange words. Go to bed.

[kainzero]

i've been going to the gym since the beginning of this year, mostly just to learn new exercises with proper form. i'm 5'9, 155lb, weak as fuck. i dropped from 175lb in the beginning of this year, likely a result from my diet in mainly cutting any drinks with calories in them (sticking to water/green tea) and eating more fish. my goals are to bulk up and to become more athletic, and i still consider myself a beginner... i'm sure the laughs were going around the gym this morning with my laughable mount for decline db presses =P oh, and that time i did squats with the bb on my spine... it was hell for the next 3 days =X

can someone critique my routine? i've been looking through this thread for a while, talking to several other friends who workout, researching online, and i came up with this.

i go every other day, this is what i do:

day 1-
Clean and Press
Back Squats
Good Mornings
Decline DB Press

day 2-
Deadlift
DB Arnold Press
BB Bent over rows
Assisted Dips
Assisted Pullups

week 1: 3x10
week 2: 4x8
week 3: 5x5
repeat

supplements (if you can call it that): the protein powder at costco, centrum

some noob questions:
how often should i try new weight? i started this routine today and i could barely clean and press just the O-bar using 3x10, more of the press than the clean. still, it was fucking exhausting and felt really good.

are flat feet a big problem? while doing squats it feels like i have to do everything in my power to keep my knees from buckling inward and my feet from pointing outward. i'm not sure if that's a result of poor muscle balance or the feet.

how do you avoid the energy crash afterwards? i eat a ton after i workout but i'm still struggling to stay awake... it's not too big a problem since i'm unemployed but i don't want to constantly be taking naps after workouts.

[Dice Man]

It's "you're" not "your". You're a lying "douch bag". You kids and these strange words. Go to bed.


How is JuiceMonkey a lying, when he has pics to prove it??
While your lame lying ass does'nt have shit:arazz:

[Soldier Zero]

i've been going to the gym since the beginning of this year, mostly just to learn new exercises with proper form. i'm 5'9, 155lb, weak as fuck. i dropped from 175lb in the beginning of this year, likely a result from my diet in mainly cutting any drinks with calories in them (sticking to water/green tea) and eating more fish. my goals are to bulk up and to become more athletic, and i still consider myself a beginner... i'm sure the laughs were going around the gym this morning with my laughable mount for decline db presses =P oh, and that time i did squats with the bb on my spine... it was hell for the next 3 days =X

can someone critique my routine? i've been looking through this thread for a while, talking to several other friends who workout, researching online, and i came up with this.

i go every other day, this is what i do:

day 1-
Clean and Press
Back Squats
Good Mornings
Decline DB Press

day 2-
Deadlift
DB Arnold Press
BB Bent over rows
Assisted Dips
Assisted Pullups

week 1: 3x10
week 2: 4x8
week 3: 5x5
repeat

supplements (if you can call it that): the protein powder at costco, centrum

some noob questions:
how often should i try new weight? i started this routine today and i could barely clean and press just the O-bar using 3x10, more of the press than the clean. still, it was fucking exhausting and felt really good.

are flat feet a big problem? while doing squats it feels like i have to do everything in my power to keep my knees from buckling inward and my feet from pointing outward. i'm not sure if that's a result of poor muscle balance or the feet.

how do you avoid the energy crash afterwards? i eat a ton after i workout but i'm still struggling to stay awake... it's not too big a problem since i'm unemployed but i don't want to constantly be taking naps after workouts.

I'll just say some things real quick since I'm about to sleep. Add a day 3 with bench press, lunges, bent-over DB rows, and and probably one or two more exercises. I think lat pulldown would be good for the one of the other days. Make the workout days Monday, Wednesday, and Friday.

I don't clean and press, but if I remember, it's pretty hard even on low weight. Try new weight every 2 or 3 weeks, but if your form is bad, go back to do what you were doing in my opinion.

Flat feet shouldn't be a problem, but maybe try a wider stance to see if that's more comfortable.

Protein powder is fine (though I don't like Costco's brand), but I don't think centrum is needed if you have a good diet.

I tried answering off the top of my head, I think someone else should advise you about your lifting program.

[MagnusMadness]

i've been going to the gym since the beginning of this year, mostly just to learn new exercises with proper form. i'm 5'9, 155lb, weak as fuck. i dropped from 175lb in the beginning of this year, likely a result from my diet in mainly cutting any drinks with calories in them (sticking to water/green tea) and eating more fish. my goals are to bulk up and to become more athletic, and i still consider myself a beginner... i'm sure the laughs were going around the gym this morning with my laughable mount for decline db presses =P oh, and that time i did squats with the bb on my spine... it was hell for the next 3 days =X

can someone critique my routine? i've been looking through this thread for a while, talking to several other friends who workout, researching online, and i came up with this.

i go every other day, this is what i do:

day 1-
Clean and Press
Back Squats
Good Mornings
Decline DB Press

day 2-
Deadlift
DB Arnold Press
BB Bent over rows
Assisted Dips
Assisted Pullups

week 1: 3x10
week 2: 4x8
week 3: 5x5
repeat

supplements (if you can call it that): the protein powder at costco, centrum

some noob questions:
how often should i try new weight? i started this routine today and i could barely clean and press just the O-bar using 3x10, more of the press than the clean. still, it was fucking exhausting and felt really good.

are flat feet a big problem? while doing squats it feels like i have to do everything in my power to keep my knees from buckling inward and my feet from pointing outward. i'm not sure if that's a result of poor muscle balance or the feet.

how do you avoid the energy crash afterwards? i eat a ton after i workout but i'm still struggling to stay awake... it's not too big a problem since i'm unemployed but i don't want to constantly be taking naps after workouts.

You are going every other day right?? Here's some changes, make it a full body routine...3 days a week...And the reason I'm dropping the cleans from this is because although a clean and press, or cleans specifically is a GREAT exercise. It is an exercise for strength and power, and shouldn't be performed outside of 5 reps IMO. Form begins to fall apart when fatigue sets in and you are just programming bad motor patterns at this point. So when I say "push press" it's the press part of the clean and press, a standing military press with the barbell, using a little leg action to get the weight moving...I'm adding an exercise or two to the routine but it shouldn't be too much for you to finish in an hour or less. I myself would add more to my own routine but this will be fine....the first day will have an emphasis on pushing and the second will have the emphasis on pulling...

Day1:
Back Squats
Push Press
Bent Rows
Decline DB Press
Good Mornings

Day 2:
Deadlifts
Assisted Pull ups
Assisted Dips
DB rows
Lunges

You periodize intensity which is great...and that periodization looks REALLY familiar :wink: Try this, it's something I've done recently and I like it.

3x12
4x8
3x5 (unloading this week...use the same weight you moved 8 times the prior week)
5x5....then repeat.

Try new weight when you can I set goals for each workout. If I benched 225 for 12 reps this month, then next time I'm doing 3x12 I'm going to try for 230-235 and see how it goes. Now what you are looking for is nothing drastic, but consistent performance improvement. Try to move too fast and you will dissapoint urself and/or hurt yourself.

When squatting if your knees are wanting to buckle...you probably have weak quads....as they get stronger the knee joint should become more stable, and the lunges may also help. If your toes want to point outward...I attribute this to a few things but it could be a number of things. Here's the list...You are probably bearing most of the weight on the balls of your feet, which might be poor ankle mobility/tight hip flexors/weak core/bad form. Try to break ur hips first and come back on the heels/middle of ur foot without leaning forward so much you bear the weight on the balls of your feet.

There's nothing wrong with taking naps. I love them.

[2nd. To God]

How is JuiceMonkey a lying, when he has pics to prove it??
While your lame lying ass does'nt have shit:arazz:

I recommend that your "lame lying ass" stay on topic.

[MagnusMadness]

I have 3 programs to choose from. You workout roughly 4 days a week and want size, so I chose an upper/lower split. It's also what I do...the first one will very much resemble my current program that I like very much. In all 3 versions the leg days are the same...what will change is the exercise selection for each given upper body day...You can try each one...but to really tell if the program is working for you or not is going to take at LEAST 2 months. In light of that I recommend you pick one based on what you think you will LIKE. That will better your chances of sticking to it. Now some of these exercises can be changed for others, but I did choose every exercise somewhat carefully for a reason, so if you decide you would like to make any changes to what I recommend then post what you want to change, and I will give it a thumbs up or down and why. Also, if you are using one of my programs I'm outlining right now, then post up which one you are doing and what form of periodization. I will again, give the yay or nay and my reasoning. Please don't bastardize what I'm givin u right here guys, I did this for free, I really want you to try this out how I intended it to be done, and I think you will be pleased with the results. And one last thing before I give you the program choices...if you are training for size....you MUST EAT....ALOT!! These programs are geared towards increased size but if you eat shit twice a day you will not grow, so DON'T BLAME THE PROGRAM....blame your diet.

Workouts are to be done in this weekly fashion Upper/Lower/off/upper/lower/off/off.

Version 1.0
Upper:
Bench Press
Bent Rows (pronated or palms down)
Seated DB Military press
Close Grip Lat pulldowns (use the handle that allows a neutral grip or palms facing each other)
ACCESSORY:
Incline flies/Reverse flies Superset

Lower:
Back Squats
Romanian Deadlifts
Lunges (stationary, step out..lunge...step back....repeat with other leg for desired reps)

Upper2:
WideGrip Lat pulldowns
Push Press (or standing military press...the "push" is ur legs snapping to get the weight moving)
Dumbell Rows
Incline Press
ACCESSORY:
Pullovers/Lateral Raises Superset

Lower2:
Deadlifts
Front squats (or if you hate these like I do, try bulgarian split squats)
Good Mornings



Version 2.0 (places much greater emphasis on arm musculature)

Upper:
Bench Press
Yates Rows (supinated grip, or palms facing upward)
Dips
Close Grip Lat pulldowns
ACCESSORY:
Barbell Curls/Kickbacks Superset

Upper2:
Supinated Lat pulldowns (form: think chin up on a lat pulldown machine)
Push Press
Dumbell Rows
Close Grip Bench Press
ACCESSORY:
Seated Overhead Tricep Extensions (dumbell or camber bar)/Hammer curls Superset



Version 3.0 (first upper body day is only horizontal movements, second day is vertical movements)

Upper:
Bench Press
Bent Rows
Incline Press
Dumbell Rows
ACCESSORY:
BB curls/kickbacks Superset

Upper2:
Lat pulldowns
Push Press
CG lat pulls
Dips
ACCESSORY:
Seated Overhead tricep extensions/hammer curls Superset

PERIODIZATION

Linear: (we are training for size I chose to increase volume linearly)
Wk1: 3x8
2: 4x8
3: 5x8 (drop accessory work this week)
4: UNLOAD 3x5 **using same weight as week 1**
repeat

Resting Intervals for this form should be 30-90 seconds. Be consistant with resting intervals as intensity isn't changing just volume.

Alternating: (this form I chose to change intensity weekly)
1) 3x8
2) 3x12
3) 3x5 (superset antagonistic muscle groups and drop the accessory work)
4) UNLOAD: 3x5 with weights from week 1
repeat

Rest Intervals should be longer (IMO) for the weeks with heavier weights...so...the heavier the weight, the longer you rest between sets...up to 2 minutes.

Undulating: (my favorite, we manipulate volume AND intensity and this particular model is what I'm currently using)

1) 3x12
2) 4x8
3) UNLOAD: 3x5 using weight from week 2
4) 5x5 (drop accessory work)
repeat

Resting intervals will be the same as with alternating periodization. Heavier weights= longer rests

Also, only periodize the main lifts....don't be doing 5 rep maxes with barbell curls...you are going for size, keep the weights for the accessory work low enough to complete 8-12 reps every week. And don't be surprised if these lifts don't jump up like ur big compound lifts...on weeks you unload or have lower volume or intensity you may be able to do more weight with the accessory work, but more intense, longer weeks will drain those arms before you get to em.

The forms of periodization I listed are examples and a good start....you can do all kinds of shit with periodization. I'm sure 2nd to God/opticallyinvis/juice monkey may know more about the different forms of periodization and how to manipulate variables better than me. If anyone of the more experienced lifters would like to make any suggestions please feel free to do so...but I will probably have a reason why I chose to do things a certain way.

Hope this helps....it was a very long post and I'm sorry...I may have accidentily left something out, if I recall anything I will post back up. Have fun, hope you guys like this.

[mr. newbie]

can't deadlift with dumbbells huh?

[MagnusMadness]

can't deadlift with dumbbells huh?

You can do the Romanian Deadlifts with dumbells...the lunges with dumbells or barbell, or the bulgarian split squat with barbell or dumbells. I would prefer you not use a barbell for everything to take some stress off the spine, but for back squats and deadlifts, I really prefer you use a barbell.

[MagnusMadness]

http://www.bsu.edu/webapps2/strengthlab/home.htm

Here is a decent website with exercise instruction as well as video of the exercises being performed and IMO performed very well.

If you haven't done some of these exercises, I strongly advise you seek help from an experienced lifter and if what they prescribe deviates too far from the video you saw on this website....find another person to critique your form. Regardless of experience, some lifters just don't do shit right. I see it all the time.

And if you haven't performed a few of these exercises...then for at least 2 weeks...please hammer the form and perform sets of 12-15 reps with submaximal weight....

[kainzero]

magnus and soldier:

thanks for the tips =P

i love doing the cleans. i also realized my form was awful for the clean and press, it was more like a clean, then a mil press. so basically, my upper traps are killing me now =\ i really want to keep them in my routine though, i want to train up my explosiveness since i don't really have any. plus i really enjoy doing it, so that keeps me in the gym. i want to at least stick it with for a few weeks and see if i improve, if not, i'll check the push press.

i'm still experiencing my large gains as a beginner, so i'm unsure about periodization and whether it would help me at this time. i'm wondering if i should 3x10 everything for 3 weeks before beginning periodization, especially since i'm trying a lot of new stuff and i want to be sure to get the form down... which is hard since i really don't trust anyone else in the gym with their critique of my form when they're doing shitty 1/4 smith machine squats and 5-day-a-week biceps+chest routines. and the best practice i can get at home is with a pvc pipe.

i'm definitely feeling the lunges though, and instead of a push press i'm thinking about just going with a military press for now. i used to have lat pulldown in my routine but i don't really like it because it's a machine and i generally don't like machines =P and i don't do BB benches because i don't trust anyone in the gym and haven't safely figured out my maxes.

i read that assisted pullups/dips aren't good because they limit your body to 1 dimension of movement. i can barely 3x5 the chinups with no momentum and i can 3x8 dips but not with good form, should i do those or should i use the assist machine? i love the workout i get in the core when i do chinups, but i don't like doing 15 reps max. lastly, i used to do DB rows when my friend told me to do BB rows instead because the form was easier. since i want to start doing DB rows now, what advice can you give me on form? i've seen a bunch of videos but sometimes watching somebody and doing something is completely different as i've learned many times on my deadlifts and squats.

so now i'm thinking, 3 days a week,:

day 1-
hang clean and press
squat
bb lunges
db rows
good mornings
decline or flat db press

day 2-
deadlift
standing military press
dips
pullups
bb rows

[MagnusMadness]

magnus and soldier:

thanks for the tips =P

i love doing the cleans. i also realized my form was awful for the clean and press, it was more like a clean, then a mil press. so basically, my upper traps are killing me now =\ i really want to keep them in my routine though, i want to train up my explosiveness since i don't really have any. plus i really enjoy doing it, so that keeps me in the gym. i want to at least stick it with for a few weeks and see if i improve, if not, i'll check the push press.

i'm still experiencing my large gains as a beginner, so i'm unsure about periodization and whether it would help me at this time. i'm wondering if i should 3x10 everything for 3 weeks before beginning periodization, especially since i'm trying a lot of new stuff and i want to be sure to get the form down... which is hard since i really don't trust anyone else in the gym with their critique of my form when they're doing shitty 1/4 smith machine squats and 5-day-a-week biceps+chest routines. and the best practice i can get at home is with a pvc pipe.

i'm definitely feeling the lunges though, and instead of a push press i'm thinking about just going with a military press for now. i used to have lat pulldown in my routine but i don't really like it because it's a machine and i generally don't like machines =P and i don't do BB benches because i don't trust anyone in the gym and haven't safely figured out my maxes.

i read that assisted pullups/dips aren't good because they limit your body to 1 dimension of movement. i can barely 3x5 the chinups with no momentum and i can 3x8 dips but not with good form, should i do those or should i use the assist machine? i love the workout i get in the core when i do chinups, but i don't like doing 15 reps max. lastly, i used to do DB rows when my friend told me to do BB rows instead because the form was easier. since i want to start doing DB rows now, what advice can you give me on form? i've seen a bunch of videos but sometimes watching somebody and doing something is completely different as i've learned many times on my deadlifts and squats.

so now i'm thinking, 3 days a week,:

day 1-
hang clean and press
squat
bb lunges
db rows
good mornings
decline or flat db press

day 2-
deadlift
standing military press
dips
pullups
bb rows


If you can't do alot of dips in good form and can't do a bunch of pull ups....then start somewhere else...eventually working back to them....you can do close grip bench presses and Lat Pulldowns to strengthen the corresponding muscle groups.

I outlined a good program for you to start with using, for the most part, the exercises you are already doing....but whatever. Try and balance out ur program a little bit. If you are going to do cleans then you are going to have to realize that it is a technique HEAVY movement. You need to do 5 reps or less with submaximal weight.

[b1gazn]

MagnusMadness: Did you ever write that program out(where the days were based on pulling, pushing and legs)? I definently need a new one but I am too lazy to make one for myself.

[HeaT]

before i pick, i have some questions:

1. When you say "incline press" is this an incline bench press? If so, with dumbells or barbell?

2. When you say "dumbell rows", is this one handed dumbell rows? or is it like barbell rows but with dumbells? (basically you pulling up dumbells in both hands at the same time?)

3. "CG lat pulls" <--- close grip lat pulls? with supinted grip?

4. For periodization: so do you increase weight the next set? so for example, first week is 3x8 so first set is done, the second set do you want me to increase weight? and then increase weight again the last set. OR do you want us to do whatever weight we can do 3x8 with even if it is the same weight each set?

5. The 4th week you say "unload" what do you mean by this because it is 5x5 or 3x5 with weight from week 1, which i assume will be less than then what would have gotten to by week 4...so you are doing light weight and these sets should be easy at lower reps and light weight?

im outi

Roberth

ps...like i said i will give this 3 months, but if you say that it only needs 2 months then ill run with that, also, what happens after these 2 months? what would you do, try another version? i am assuming that is what you would do, or write up another program based on where you got at that point...at least that is what i do, i tend to think about another program based on where i get after 3 months...

[hn2682]

Workouts are to be done in this weekly fashion Upper/Lower/off/upper/lower/off/off.



On the days "off" would cardio be good?

[MagnusMadness]

1. When you say "incline press" is this an incline bench press? If so, with dumbells or barbell?

Yes, you can use either...but don't do all your pressing movements with a bar. If you flat bench press with a bar, incline press with dumbells....this just takes some pressure off the shoulder joints...But if you pick one...stick with it for the entirety of the program. If you are constantly switching say grips and switching up say squat stance or switching between dumbells or a barbell with the same exercises, the weight you move will also change constantly, making it harder to gage whether or not you are actually progressing in the weights department and/or make it more difficult to set goals each month. Also by switching things up you won't be aware of what weight you can move x amount of times. I.E. "I can press 100lbs 10 times with a barbell, but I don't know how many times I can press 50lb dumbells.."

It's important that you stick to what you are doing and write your numbers down now that you are periodizing your workouts. I couldn't tell you what I benched last month for 12 reps...or if I got all my reps in on the last set... feel me??

2. When you say "dumbell rows", is this one handed dumbell rows? or is it like barbell rows but with dumbells? (basically you pulling up dumbells in both hands at the same time?)

yes, one arm at a time.

3. "CG lat pulls" <--- close grip lat pulls? with supinted grip?

yes, close grip lat pulls. Use the handle from the pulley row station...you know the one where your hands are close together and ur palms are facing each other??

When your palms are facing each other it's called a neutral grip. When your palms are facing up as in a dumbell curl, it's supinated grip....or if you are say doing reverse curls where your palms are facing down, it's pronated grip..The main difference between the two on the pulling movements in the programs I outline is that when you say do rows with a pronated grip, more emphasis will be placed on the rear delts and traps through shoulder abduction...when you do the same bent rows with a supinated grip (yates rows) it places more emphasis on the biceps. Both articulations work the lats.

4. For periodization: so do you increase weight the next set? so for example, first week is 3x8 so first set is done, the second set do you want me to increase weight? and then increase weight again the last set. OR do you want us to do whatever weight we can do 3x8 with even if it is the same weight each set?

It's periodized weekly. So ur first week would be 3 sets of 8 for every exercise. *excluding accessory work...that is all done between 8 and 12 reps*. Pick a weight that you can move for all 3 sets for 8 reps...don't pyramid up or down or anything like that. You shouldn't train to failure all the time...so ur first set maybe you could've done 10, just do 8...and try to get 8 reps the next two sets as well. The second week you will do 4 sets of 8 (this is the linear model) and the 3rd week 5x8...the 4th week you will do 3x5 and you will look back at how much weight you used the first week and use that. This allows some of the fatigue you've been building up for the past month to dissipate...here's an example

My first week I bench 200 for 8 reps....on the 4th week I'm going to bench 200 for 5 reps...so naturally it will be a light week, and will allow me to more fully recover.

BTW....I really don't like the linear model...I could've gotten more complicated with linear periodization but I don't like linear models in general so I didn't....that model is a poor example...You would be much better off with the alternating or undulating models I posted.

ps...like i said i will give this 3 months, but if you say that it only needs 2 months then ill run with that, also, what happens after these 2 months? what would you do, try another version? i am assuming that is what you would do, or write up another program based on where you got at that point...at least that is what i do, i tend to think about another program based on where i get after 3 months...

You can run the program as long as you like....I said at LEAST two months because at the 2 month mark you will have done each week twice. I've been doing my current split..(tweaking as I go) for the past FEW months....as long as it doesn't get stale, you don't HAVE to change anything. I myself like to try new stuff, kinda test my knowledge on a real person, feel me? When I get bored with this I might try full body routines...if I don't like it, or it gets stale, I plan on changing biometers.

MagnusMadness: Did you ever write that program out(where the days were based on pulling, pushing and legs)? I definently need a new one but I am too lazy to make one for myself.

Here ya go....

Push:
Bench Press
Push Press
Incline Press
Dips
Overhead Tricep extensions

Legs:
Squats
Romanian Deadlifts
Lunges
Hip Extensions

Pull:
Bent Rows
Lat Pulldowns
DB rows
Close Grip lat pulldowns
BB curls

Use one of the forms of periodization from my other post...

Just so you guys know...these are kinda general programs. If I could see your gym and what you are capable of and asses ur strengths and weaknesses...it would be very different. But I hope this helps and perhaps changes some of u guys minds about training methods and protocols and really pushes you to the next level...

[DRADIX]

MAX-OT = GREAT GAINS (At least for me anyway)

http://www.discussbodybuilding.com/Max-Ot_Complete_Routine/m_390/tm.htm

Read it, understand it then hit the weights.

DRADIX

[b1gazn]

.

Thanks.

Ima start it on Thursday, since I did my legs earlier today.

Whats a hip extension?

[MagnusMadness]

Thanks.

Ima start it on Thursday, since I did my legs earlier today.

Whats a hip extension?

It's a very light hip/hamstring exercise. Consider it like an accessory exercise...If you have an exercise ball at ur gym, then lie down on your back prop ur feet on the ball to where your upper thighs are almost perpendicular to the ground and push ur hips into the air...

Couldn't find a picture for you...maybe you can google it if you don't get the idea from my description....

Perform this exercise for a few more reps....it's easy...like 10-12 reps...don't periodize this...

[DRADIX]

It truly is nice to find other people with knowledge about weighlifting on SRK. When I was new to weightling I used http://bodybuilding.com/fun/exercises.htm and http://www.exrx.net/Lists/Directory.html to learn the proper form for many exercises. Videos are always best when trying to learn the proper form for exercises. Ideally you would want to have a trainer show you in person but that is not always possible.

Also, Magnus how long have you been training? You are quite knowledgeable. (Yes, I know I am new to this thread but not to weightlifting)

DRADIX

[HeaT]

yes, close grip lat pulls. Use the handle from the pulley row station...you know the one where your hands are close together and ur palms are facing each other??

When your palms are facing each other it's called a neutral grip. When your palms are facing up as in a dumbell curl, it's supinated grip....or if you are say doing reverse curls where your palms are facing down, it's pronated grip..The main difference between the two on the pulling movements in the programs I outline is that when you say do rows with a pronated grip, more emphasis will be placed on the rear delts and traps through shoulder abduction...when you do the same bent rows with a supinated grip (yates rows) it places more emphasis on the biceps. Both articulations work the lats.


ya i was checking because you had the same exercise listed twice but i felt that one was with different grip, just trying to figure out which one...

i will look it over and i will tell you which i have picked...

im outi

Roberth

[Soldier Zero]

Good stuff Magnus. :tup:

[MagnusMadness]

It truly is nice to find other people with knowledge about weighlifting on SRK. When I was new to weightling I used http://bodybuilding.com/fun/exercises.htm and http://www.exrx.net/Lists/Directory.html to learn the proper form for many exercises. Videos are always best when trying to learn the proper form for exercises. Ideally you would want to have a trainer show you in person but that is not always possible.

Also, Magnus how long have you been training? You are quite knowledgeable. (Yes, I know I am new to this thread but not to weightlifting)

DRADIX

heh, if you are asking how long I've been working out...less than 5 years cumulatively speaking...I've been a professional trainer just a short while now...Thank you for the compliment...

[Soldier Zero]

Are exercises like push ups, arm circles, sit ups, ect. useful for anything? And are they called isometric exercises?

[MagnusMadness]

Are exercises like push ups, arm circles, sit ups, ect. useful for anything? And are they called isometric exercises?

There are some good bodyweight exercises out there....but IMO they are more for conditioning..I really don't see push ups giving anyone a big chest (perhaps bigger or helping them bench press more weight...

Isometric exercises are ones in which muscles contract isometrically...meaning there is tension but no movement...for instance, when you hold a plank...there is a lot of tension in the trunk stabilizers but no movement....

[Remy Martin]

Are exercises like push ups, arm circles, sit ups, ect. useful for anything? And are they called isometric exercises?


isometric would be like pushing against a wall that wont move... i think the word you were looking for was calisthenics...maybe?

[Soldier Zero]

^Maybe, but thanks anyways Remy and Magnus. I was wondering why some people focus on them so much.

[Remy Martin]

MUSCLE MEDIA 2000 EXPOSES
30 OF BODYBUILDING'S BIGGEST LIES
THAT STAND BETWEEN YOU AND SUCCESS!
By T.C. Luoma and Bill Phillips.


1 -- You can get as big as a pro bodybuilder. without taking steroids; it just takes longer.
Despite what many of the magazines say, all professional bodybuilders use either steroids or steroids in combination with other growth-enhancing drugs. Without manipulating hormones, it just isn't possible to get that degree of muscularity, the paper-thin skin, and the continuing ability to pack on mass, despite sometimes having poor workout habits and relative ignorance of the principles involved that many pro bodybuilders have. Many supplement distributors, in order to sell their products, would have you believe otherwise.
Still, that's no reason to give up. By using state-of-the-art training principles, consuming a nutrient-rich diet, and by getting proper amounts of rest, almost every person can make incredible changes in his or her physique. The competitive bodybuilder circuit may not be in your future, but building the kind of physique that gains you respect is certainly achievable, as are self-respect and robust health.
2 -- In order to get really big, you have to eat a super-high-calorie diet.
Well, that's true; you'll get really big if you eat a super high-calorie diet, but you'll look like the Michelin Man's fraternal twin. However, if you want to get big, lean-tissue wise, then super-high-calorie diets are probably not for you unless you are one of those very few people with metabolicrates so fast you can burn off these calories instead of depositing them as fat. Unfortunately, studies show that, in most people, about 65% of the new tissue gains brought about by high-calorie diets consists of fat! Of the remaining 35%, approximately 15% consists of increased intracellular fluid volume, leaving a very modest percentage attributable to increased lean muscle mass.
According to Dr Scott Connelly (MM2K, Spring 1992, p. 21), only about 20% to 25% of increased muscle growth stems from increased protein synthesis. The rest of the muscle growth is directly attributable to increased proliferation of the satellite cells in the basal lamina of muscle tissue, and dietary energy (calories) is not a key factor in the differentiation of these cells into new myofibres (muscle cells).
Of all factors determining muscle growth, prevention of protein breakdown (anti-catabolism) seems to be the most relevant, but adding adipose [fat] tissue through constant overfeeding can actually increase muscle pro- teolysis (breakdown). Furthermore, additional adipose mass can radically alter hormone balances which are responsible for controlling protein breakdown in muscle. Insulin balance, for one, which partially controls anti-catabolism in the body, is impaired by consistent overfeeding. So much for the eat-big-to-get-big philosophy!
Stay away from the super-high calorie diets unless you're a genetic freak, or you're woefully lean and don't mind putting on fat [or you're using appropriate pharmaceutical supplements].
3 -- If you eat a low-fat diet, it doesn't matter how many calories you take in, you won't gain any fat.
The bottom line is, if you exceed your energy requirements, you'll gradually get fatter and fatter. It's true that eating a diet rich in fat will pack on the pounds quicker for a variety of reasons, the most significant being that a gram of fat has nine calories as opposed to the four calories per gram that carbohydrates and proteins carry. Fat is also metabolized differently in the body. It takes a lesser amount of calories to assimilate the energy in ingested fat than it does to assimilate an equal (weight wise) amount of carbohydrates. Consequently, more fat calories get stored than carbohydrate calories. However, the gross intake of carbohydrates, as facilitated by many of the weight-gain powders, will make you fat very quickly.
4 -- The more you work out, the more you'll grow.
No, no no. This is one of the most damaging myths that ever reared its ugly head. 95% of the pros will tell you that the biggest bodybuilding mistake they ever made was to over-train--and this happened even when they were taking steroids. Imagine how easy it is for the natural athlete to overtrain! When you train your muscles too often for them to heal, the end-result is zero growth and perhaps even losses. Working out every day, if you're truly using the proper amount of intensity, will lead to gross overtraining. A body part, worked properly, ie. worked to complete, total muscular failure that recruited as many muscle fibers as physiologically possible, can take 5-10 days to heal.
To take it a step further, even working a different body part in the next few days might constitute overtraining. If you truly work your quads to absolute fiber-tearing failure, doing another power workout the next day that entails heavy bench-presses or deadlifts is going to, in all probability, inhibit gains. After a serious leg workout, your whole system mobilizes to heal and recover from the blow you've dealt it. How, then, can the body be expected to heal from an equally brutal workout the next day? It can't, at least not without using some drugs to help deal with the catabolic processes going on in your body [and even they're usually not enough .]
Learn to accept rest as a valuable part of your workout. You should probably spend as many days out of the gym as you do in it.
5 -- The longer you work out, the better.
It just isn't necessary to do 20-30 sets for a body part, or even 10 sets like many 'experts' would have you believe. In fact, research has shown that it's possible to completely fatigue a muscle in one set, provided that that set taxes a muscle completely, ie. incorporates as many muscle fibers as possible and takes them to the point of ischemic rigour where, rather than contract and relax, the muscle fibers freeze up, sort of like a microscopic version of rigor mortis. Any further contraction causes microscopic tearing. Hypertrophy is just one adaption to this kind of stress and it's naturally the kind most bodybuilders are interested in.
This kind of intensity can usually be achieved by doing drop or break-down sets where you rep out, lower the weight, and continue doing reps until you either can't do another rep or you've run out of weight. It can also be achieved by doing your maximum number of reps on a particular exercise: by a combination of will, tenacity, and short rest periods, you complete ten more reps. You achieve the short rest periods by locking out the weight-bearing joint in question without putting the weight down. In other words, completely surpass your normal pain and energy thresholds.
If you can truly work your muscle to the point described, it will afford you little, if any, benefit to do another set (Westcott, 1986). The exception would be the body parts that are so big that they have distinct geographical areas, like the back, which obviously has an upper, middle and lower part. The chest might also fall into this category, as it has a distinct upper and lower part, each with different insertion points.
6 -- You don't have to be strong to be big
For a variety of reasons, people, even those with an equal amount of muscle mass, vary in strength enormously. It might have something to do with fast-twitch/slow-twitch muscle ratios, or it might have something to do with the efficiency of nerve pathways or even limb length and the resultant torque. But it is still a relative term. To get bigger muscles, you have to lift heavier weight, and you, not the guy next door, have to become stronger -- stronger than you were. Increasing muscle strength in the natural athlete, except in a very few, rare instances, requires that the tension applied to muscle fibers be high. If the tension applied to muscle fibers are light, maximal growth will not occur (Lieber, 1992).
7 -- The training programmes that work best for pro bodybuilders are best for everyone.
You see it happen every day in gyms across the country. Some bodybuilding neophyte will walk up to a guy who looks like he's an escaped attraction from Jurassic Park and ask him how he trains. The biggest guy in the gym likely got that way from either taking a tremendous amount of drugs and/or by being genetically pre-dispositioned to get big. Follow a horse home and you'll find horse parents. The guy in your gym who is best bodybuilder is the guy who has made the most progress and done the most to his physique using natural techniques. He may still be a pencil neck, but he may have put on 40 pounds [19kg] of lean body mass to get where he is, and that, in all probability, took some know-how. That person probably doesn't overtrain, keeps his sets down to a minimum, and uses great form and concentration on the eccentric (negative) portion of each exercise repetition.
Many pros spend hours and hours doing innumerable sets--so many it would far surpass the average person's recuperative abilities. If average people followed the routines of average pro bodybuilders, they would, in effect, start to whittle down what muscle mass they did have or, at best, make only a tiny bit of progress after a couple of years.
8 -- You can't build muscle on a sub-maintenance calorie intake diet.
It may be a little harder, and it may require a little bit more know-how and a little bit more conscientious effort, but it can be done. The fact is, the obese state in humans and animals is not universally correlated with absolute levels of caloric intake and neither is the accrual of lean body mass. The ability to realize changes in lean/fat ratios is regulated by components of the automatic nervous system working in concert with several endocrine hormones; this is called nutrient partitioning. For example, certain beta-agonist drugs like Clenbuterol increase meat production in cattle over 30% while simultaneously diminishing bodyfat without increasing the amount or composition of their feed. Other drugs, including growth hormone, certain oestrogens, cortisol, ephedrine, and IGF-1 are all examples of re-partitioning agents. All increase oxygen consumption at the expense of fat storage--independent of energy intake!
Drugs are not the only way to do this, however. It's true that a significant component of this mechanism is genetically linked, but specific nutrients, in specific amounts, when combined with an effective training programme, can markedly improve the lean/fat ratio of adult humans. MET-Rx is one such nutrient re-partitioning agent, and several companies are trying to duplicate its successes [warning: one of the authors of this article has a significant financial stake in Substrate Technologies, the makers of MET-Rx].
9 -- You can't grow if you only work each body part once a week.
If you work out -- work out intensely-- then it can take 5-10 days for the muscles to heal. Although the following should be taken with a grain of salt when determining your own exercise frequency, a study in the May 1993 issue of the Journal of Physiology revealed it can take weeks for muscles to recuperate from an intense workout. The study involved a group of men and women who had worked their forearms to the max. All of the subjects said they were sore two days after exercising, and the soreness was gone by the seventh day, and the swelling was gone by the ninth day. After six weeks, the subjects had only gained back half the strength they had before the original exercise! By no means are we advocating that you wait two months between workouts, but we are trying to prove the point that it takes muscles longer to heal than what you might have previously thought. For some people, especially natural bodybuilders, waiting a week between body part workouts might be just what the doctor ordered for size and strength gains!
10 -- You can't make gains if. you only train with weights three days a week.
Although you probably couldn't find a single steroid-assisted athlete who trains only three days a week [well, I was, and I made fantastic gains!], there's absolutely no reason why a three-day-a-week routine couldn't work for many natural athletes. As long as your routine attacked the whole body and you worked to failure on each set, you could easily experience great gains on this sort of routine. However, you need to pay even more attention to your diet if you only train three days a week, especially if your job involves little or no physical activity, and you like to spend your idle time eating. Ignore those who say three-day-a-week bodybuilders are only 'recreational lifters'. Think quality and not quantity.
11 -- You should only rest 45 seconds in between sets.
That's true if you're trying to improve cardiovascular health or lose some bodyfat. But in order to build muscle, you need to allow enough time for the muscle to recuperate fully (ie. let the lactic acid buildup in your muscles dissipate and ATP levels build back up). In order to make muscles grow, you have to lift the heaviest weight possible, thereby allowing the maximum number of muscle fibers to be recruited. If the amount of weight you lift is being limited by the amount of lactic acid left over from the previous set, you're only testing your ability to battle the effects of lactic acid. In other words, you're trying to swim across a pool while wearing concrete overshoes. When training heavy, take [at least!] two and three minutes between your sets. Notice I said, "when training heavy." The truth is, you can't train heavy all the time. Periodization calls for cycling heavy workouts with less intense training sessions in an effort to keep the body from becoming overtrained. (See 'Periodization' by Brad Jeffreys on p. 85 of the Feb/March 1993 issue of MM2K)
12 -- You have to use fancy weightlifting equipment in order to make the best gains.
Futuristic-looking, complex machinery designed to give your muscles the 'ultimate workout' is typically less effective than good-old barbells and dumbbells. Using simple free weights (barbells and dumbbells) on basic multi-joint exercises, like the squat, bench press, shoulder press, and deadlift, is still the most effective means of resistance exercise ever invented. Scientific research has shown that many exercise machines lack the proper eccentric component of an exercise that's necessary to stimulate muscle tissue to remodel (grow). (See the article titled 'Research Confirms that Bodybuilders Should Pay Heavy Attention to Negative Reps' by Bill Phillips on p.18 of the Feb/March issue of MM2K)
13 -- Weight training makes you big; aerobic exercise cuts you up.
Manipulations in your nutrient intake are the main factor in getting cut up, and how you do it doesn't matter. If your daily caloric expenditure exceeds your daily caloric intake on a consistent basis, you will lose fat and get more cut.
Aerobic exercise is generally meant to improve cardiovascular efficiency, but if you do it long enough, you will burn up calories and in the long run drop the fat. However, weightlifting can do the same thing, only better. Studies have shown that the body burns far more efficiently if exercise is performed at a moderate pace for periods longer than 20 minutes. (It generally takes that long for the glucose in the bloodstream to be 'burned up', causing the body to dip into glycogen reserves for its energy) Once the glycogen reserves are used up, the body must metabolize fatty acids for energy. That equate to lost bodyfat.
In the long run, bodybuilding is more efficient than aerobics for burning up calories. Let me explain--if researchers were to undertake a study of twins whereby one twin performed daily aerobics and the other practiced a bodybuilding programme where the end result was increased lean body mass, the bodybuilding twin would ultimately be a more efficient fat burner than his aerobic twin. Why? Well, by adding lean body mass, that person's metabolic requirements are higher--muscle uses energy even while it is not being used. The aerobic twin might use more calories during the time period of exercise itself, but the weight-lifting twin would use a higher amount during rest time, leading to a higher net 24-hour expenditure. The weight lifter burns fat just sitting there.
14 -- You can completely reshape a muscle by doing isolation exercises.
You can't limit growth to only one area of a muscle. Larry Scott, for whom the 'biceps peaking' Scott curl was named, had tremendous biceps, but he didn't have much of a peak. The shape of your biceps, or for that matter, any muscle, is determined by your genetic makeup. When you work a muscle, any muscle, it works on the all-or-nothing principle, meaning that each muscle fiber recruited to do a lift -- along the entire length of that muscle -- is contracted fully. Why would a certain number of them, like the ones in the middle of the biceps, suddenly start to grow differently or at a faster rate than its partners? If anything, the muscles that are closest to the insertion points are the most prone to mechanical stress, and you don't see them get any bigger than the rest of the muscle. If they did, everyone would have proportions like Popeye.
This is true of any muscle, but you're probably thinking, what about quads? I know that when I do hack squats with my feet together, it tends to give me more sweep in my legs. Sure it does, but the quadriceps are made up of four different main muscles, and doing hacks with your feet together forces the vastus lateralis muscles on the outside of the leg to work harder; consequently, they grow proportionately along their entire length and give the outer quads more sweep.
As further evidence, take a look at a picture of any young professional bodybuilder before he was developed enough to become a pro. He will have virtually the same structural lines as he does today. All that has changed is that his muscles are now bigger.

[Remy Martin]

15 -- If you get a pump , you're working the muscles adequately to ensure muscular hypertrophy, or if your muscles are burning, that means you are promoting muscle growth.
A pump, despite what Arnold Schwarzenegger said about it "feeling better than coming", is nothing more than the muscle becoming engorged with blood from capillary action. It can be achieved easily by curling a soup can fifty times. It by no means equates to the muscular intensity needed to promote growth. The same is true of the coveted 'burn' that Hollywood muscleheads advise the public to 'go for'. A burn is simply an accumulation of lactic acid, a by-product of chemical respiration. You can get a burn by peddling a bicycle or simply extending your arm straight out and moving it in tiny circles [or sitting in a burning fireplace!]. It does not necessarily mean you are promoting muscle growth. For hypertrophy to occur, you have to subject the muscles to high levels of tension, and high tension levels are best induced by heavy weights.
16 -- If you do hundreds of sit-ups a day, you will eventually achieve a narrow, washboard-type midsection.
There is no such thing as spot-reduction. Doing thousands and thousands of sit-ups will give you tight abdominal muscles, but they will do nothing to rid your midsection of fat. Thigh adductor and abductor movements will give women's thighs more firmness, but they will do nothing to rid the area of fat, or what is commonly [and erroneously] called cellulite. Nothing will rid the body of fat, unless it is a carefully-orchestrated reduction in your daily energy intake; in other words, if you burn more calories than you ingest (or do that in conjunction with a nutrient partitioning agent. See #8)
17 -- Training like a powerlifter --deadlifts, heavy squats, bench presses--will make your physique look blocky.
Blockiness, like baldness or a flat chest, is a genetic trait. If you were born blocky, then powerlifting will simply make you a bigger blocky person. The only way to offset a blocky appearance is to give special emphasis to the lats, the outer muscles of the thighs, and to a fat-reducing diet which will keep the midsection as narrow as possible. With these modifications, you will give your body the illusion of a more "aerodynamic" appearance. The truth is, powerlifting exercises are excellent for bodybuilding.
18 -- High repetitions make your muscles harder and more cut up.
Although there is some evidence to suggest that high repetitions might induce some extra capillary intrusion into a muscle, they will do nothing to make the muscle harder or more cut up. If a completely sedentary person began weightlifting, using either low reps or high reps, he or she would experience a rapid increase in tonus, the degree of muscular contraction that the muscle maintains even when that muscle is relaxed, but that would happen regardless of rep range. The only way that high repetitions would make a muscle more cut up is if, by doing a higher number of reps, your body as a whole was in negative energy balance, and you were burning more calories than you were ingesting. The truth is, heavy weights, lifted for 5-8 reps per set, can build rock-hard muscles. You just have to get the fat off them to see how "hard" they are.
19 -- Instinctive training is the best way to promote gains.
If bodybuilders followed their instincts, they'd go home and pop open a Bud [much prefer Toohey's Red myself!]. Instinctive training is a wonderful catch-phrase, and it might even work for drug-assisted athletes since the very act of opening up a Bud would probably induce muscular growth in them. However, in a natural bodybuilder, the approach to long-term, consistent gains in muscular mass has to be, shall we say, a bit more scientific. Research results conducted by exercise physiologists recommend a systematic approach such as the one encompassed by periodization where the bodybuilder, through a period of several weeks, lifts ever-increasing pre-set percentages of a one-rep lift. This heavy period is also periodically staggered with a lighter training phase 'cycle'. Ultimately, the percentages increase, the maximum one-rep lifts increase, and lean body mass increases. There is nothing instinctive about it.
20 -- Women need to train differently than men.
On a microscopic level, there is virtually no difference between the muscle tissue of men and the muscle tissue of women. Men and women have different levels of the same hormones, and that's what is responsible for the difference in the amount of muscle a man can typically put on and the amount of muscle a woman can typically gain. There is absolutely no reason why either should train differently than the other sex, provided they have the same goals. The only difference in training might be as a result of cultural, sexual preferences. A woman might desire to develop her glutes a little more so she looks better in a pair of 'Guess' jeans. Conversely, a man might want to build his lats a little more so that he fits the cultural stereotype of a virile man.
21 -- There are food supplements available that are just as effective as steroids, yet safer.
The only things as effective as steroids are other steroids. Despite the proclamations of some supplement distributors, usually in giant, 35-point type, no currently available supplement works like steroids. However, nutrients and supplements can be extremely effective, especially if your diet is lacking in some critical component or you're genetically predisposed to accept that nutrient or supplement. Biochemically, individuals vary enormously, and the interaction of genetics, coupled with the widely varying diets that each of us eats, makes it virtually impossible to gauge just what will work for one individual and what won't. That is why some supplements work better than others for some people, just as some people are genetically predispositioned to accept steroids more readily than others. Food supplements do have benefits that can't be overlooked -- they're generally safe, and they won't get you thrown into jail. But none of them build muscle as fast or as well as steroids.
22 -- Professional bodybuilders represent the epitome of health and fitness.
The ultimate irony is that the IFBB is facing in trying to get bodybuilders into the Olympics is that while every athlete in every other sport is presumably the healthiest they've ever been so that they are able to compete athletically and break records, the bodybuilder is so weak on competition day that he or she would have trouble fending off the attacks of an enraged toy poodle. The weeks of constant dieting, workouts that continually tax the body almost beyond recovery, and a constant influx of potentially harmful drugs and diuretics have brought most of them to total exhaustion.
And think about the huge amounts of food some steroid-using bodybuilders eat. In all the longevity sites in the world where people routinely live to be one hundred, the only common denominator is that they all either under-eat or eat just enough to meet their daily caloric requirements. By ingesting less food, they ingest less harmful chemicals, and fewer free radicals are formed in the body. The average professional builder probably eats at least four or five times what these aforementioned people eat. As a result, bodybuilders often suffer from high cholesterol and high blood pressure. Plus, with all that extra mass, the heart has to work that much harder and will probably stop beating years before it was designed to. That's why professional bodybuilding is the ultimate act of vanity. It was done strictly to fulfill some misguided notion of the superhuman ideal, and health was not even a consideration. Almost without exception, these guys and gals are not healthy, and they'll probably be among the first to tell you so. However, weight-training and consuming a nutrient-rich diet is very healthy, as long as it is not carried to extremes.
23 -- Training with weights causes your muscles to get tight and hinders flexibility and, consequently, athletic performance.
If anything, when done properly (slowly and using a complete range of motion), weight training increases flexibility. Many athletes now engage in weight training in order to improve their performance in their chosen sport -- witness Evander Hollyfield or any number of track athletes, basketball players, or gymnasts; the list goes on and on.
This lie goes all the way back to the 1930s. Companies that were selling isometric exercise programmes by mail were trying to convince people _not_ to exercise with barbells, simply because it wasn't practical to send weights through the mail. So they made up the 'muscle-bound' lie.
This lie might have been fueled from the feeling of 'tightness' that accompanies an intense workout. If the workout was intense and a sufficient number of muscle fibers were recruited and microscopically damaged, then even the normal tonus (the normal amount of contraction experienced by a relaxed muscle) is more than enough to cause a feeling of pain and tightness. The tightness is compounded by the 'tugging' of the tendons on the muscles. Stretching, however, would do much to alleviate this tightness, and stretching is a recommended part of any athletic pursuit.
The only possible confirmation of this lie concerns a baseball pitcher's arm. An intense weight training programme might affect a pitcher's ability to throw a fast ball, but it wouldn't be because of a lack of flexibility. The speed a pitcher can generate seems to be determined more by a complex relationship of tendon length and strength and nervous system efficiency as opposed to muscular strength, and weight training could, possibly, upset this delicate balance.
24 -- Loading up on carbohydrates is an excellent way to enhance your athletic performance.
The traditional manner in which athletes 'carb up' for an athletic competition usually involves first depleting the body's stores of carbohydrates through exercise and diet. This is then followed by rest and a high carbohydrate intake. However, studies have shown that this type of preparation is unnecessary. An athlete who eats a balanced, high-carbohydrate diet and is in reasonably good shape has plenty of carbohydrates in his or her system to meet the demands of short-duration exercises that don't exceed roughly one hour. Anyone that does exercises that last more than an hour, like long-distance running or cycling, may benefit from 'carbing up', but the ability of muscles to use fat as a source of energy rather than carbohydrates in endurance events may be even more important to performance at that level.
25 -- Consuming foods high in sugar before training provides your body with extra energy to sustain workouts.
Simple sugars like sucrose don't need to be broken down by the body's enzymes to be used as energy like complex carbohydrates do. Therefore, they elicit a rapid release of insulin, the hormone that regulates blood-sugar levels. The trouble is, the sudden, rapid influx of sugar into the system causes the body to release insulin in what must be considered a haphazard method, ie. the amount released is usually more than what's needed to metabolise the sugar. Consequently, your blood sugar often temporarily drops to a point that is actually lower than it was _before_ you had the sugar, which might cause you to become more exhausted much earlier than it normally would. Your body is then forced to dip into its glycogen reserves in order to correct the imbalance.
To ensure that you have enough energy to complete a workout, eat nutrient- rich foods with low glycemic indices (those that elicit a smooth, steady stream of sugar into the bloodstream) like barley, lentils or beans.
26 -- All anabolic steroids are extremely toxic and dangerous.
Here's a good trivia question borrowed from Dan Duchaine's Underground Steroid Handbook [highly recommended]: if you lined up a bottle of Dianabol (a popular steroid), a bottle of Lasix (a diuretic used by heart patients and bodybuilders who want to 'cut up' for a competition), a bottle of Valium, a bottle of aspirin, and a bottle of Slow-K (a potassium supplement), which one, upon eating a 100 tablets, wouldn't kill you? Well, most likely the Dianabol. This isn't an endorsement of steroids; it's just an effective illustration of the stigma generally associated with all steroids: 'they'll give you brain tumors like Lyle Alzado . . . they'll cause your heart to enlarge and eventually give out [they cause spontaneous decapitation . .]'. Maybe, but all steroids are different. Some are more dangerous than others. Birth control pills are steroids. Testosterone patches have been used with great success to enhance the quality of life for elderly men. Some of the steroids that bodybuilders use are very mild, and the risk associated with them is virtually negligible. Still, there _are_ dangerous steroids, and that's all the more reason that athletes who choose to use them must be more knowledgeable about them. This is what Bill Phillips' Anabolic Reference Guide [_very_ highly- recommended] is all about -- education. Of course, the physical changes that steroids bring about might cause adverse psychological effects in the user, and that fact shouldn't be ignored.
27 -- If you stop working out, your muscle will turn into fat.
This is almost too preposterous to address. Muscle can no sooner turn to fat than gold can turn into lead. Muscle is made up of individual cells--living, 'breathing' cells that undergo all kinds of complex metabolic processes. Fat cells are simply storage packets of lipids. The possibility of one changing into another is akin to the bowling ball in your storage closet turning into your Aunt Edna. If you stop working out, if you stop applying resistance to your muscles on a consistent basis, they will simply adapt to the new condition. In other words, they'll shrink. If the degree of inactivity or immobilization is severe, the muscles will shrink faster than the surrounding skin, and a temporary condition of loose skin might be experienced, but that too would remedy itself with time.
28 -- Ingesting MCT . (medium-chain triglyceride) oils will give you tons of energy, but they won't make you fat.
MCTs first gained prominence for treating persons suffering from fat mal- absorption, pancreatic deficiency, or stomach or esophageal diseases. Researchers found that MCTs, because of their better solubility and motility, underwent a rapid hydrolysis by salivary, gastric, and pancreatic enzymes. Consequently, they were able to reach the liver and provide energy much more quickly than long-chain triglycerides (Guillot, et al., 1993). There was also some evidence that MCTs reduced lipid deposition in fat stores compared with that resulting from LCTs under identical energy intake conditions. However, this is no reason to believe that ingesting these oils in excess will not result in a positive energy balance which the body stores as fat. MCTs, like regular oils, like regular fats, have nine calories per gramme. Even though they are metabolized differently, using them in excessive amounts will add inches to your waistline.
29 -- If everyone took the same amount of steroids, everyone would look like a professional bodybuilder.
One of the ironies of steroid use is that some people are genetically 'gifted' in terms of steroid receptors. That means that they have a large number of receptor sites in the muscles with which a particular steroid can combine and exert its mass-building effects. The man or woman who won the last contest might very well have the most active steroid receptors rather than being the most dedicated, knowledgeable bodybuilder. On the other hand, some people might possess very few receptors for a particular steroid. That's why they experience very little, if any, growth on a particular steroid. Another factor that influences receptor affinity is age. The highest receptor affinity seems to occur in late teenage years. This is a generalization, but it seems to be true for a good number of people. Since there is a greater uptake in these individuals, they are often able to take lower dosages for longer periods of time and make better gains than older users. The truth is, two bodybuilders could take the same steroid stack, train and eat the same, and one could turn out to be in the Olympia, and the other might never even win a local contest. The difference in how people react to these drugs is incredible.
30 -- Someone with a well-built body must be knowledgeable about fitness and physique development.
Despite popular belief, just because some guy has 20" [51cm] arms or 30" [77cm] thighs, that does not automatically credential him as a bodybuilding expert. Unfortunately, in a society where looks count for so much, well-built lifters are often regarded as bodybuilding scientists. The unfortunate fact is, many well-built athletes, even pro bodybuilders, have no idea how they got where they are. Many of them are so genetically gifted and embellish their genetic potential even further by using tons of bodybuilding drugs that they actually succeed in spite of themselves. With few exceptions, elite bodybuilders are the last people in the world you want to turn to for bodybuilding advice if you're genetically average like 98% of us. You're more likely to find expert advice from someone who has 'walked a mile in your shoes'.
The above has been reprinted from the October/November edition of Muscle Media 2000.
For subscription information to this excellent publication, contact:
Muscle Media 2000
PO Box 277
Golden CO 80402
1-800-637-1572

[Chaos]

Muscle media used to be god tier before EAS hit it big with Creatine and they crossed over into "wellness" of the 40ish crowd and the Body by Life stuff. They were totally frank about drug use and discussion and writers included Charles Poliquin (sp?) and Dan Duchaine. Oh well the internet has become what MM2000 was except for better.......well anyway.

[MagnusMadness]

haha....one of the first threads on IronMagazine.

[TheIlluminati]

Chaos, Magnus, anyone else, what are your thoughts on those myths? For example, I noticed myth #2 seems to go against what I've learned in this thread regarding caloric intake and muscle gain.

[MagnusMadness]

Chaos, Magnus, anyone else, what are your thoughts on those myths? For example, I noticed myth #2 seems to go against what I've learned in this thread regarding caloric intake and muscle gain.

The more I learn about nutrition and physiology, the more I have to agree with that post. More isn't always better. I've been re-evaluating the way I do things in my diet and I'm about to start making some changes.

At most a person can add MAYBE 10lbs of LBM over the course of a year naturally. So whether you put on 30lbs in that year or put on 15, you are still only getting that 10lbs of LBM. The person who puts the least amount of fat on is better off in terms of general health as well as having a head start to a leaner physique come time to cut.

I myself put on way too much fat when I bulk...that is going to change.

[TheIlluminati]

^Interesting.

And well, damn-- eating large amounts to try and put on LBM (thinking that I was willing to take on the risk of extra fat) constitutes what I've been doing for ~8 months of the past year. Time for a change.

Do you still consider it to be pretty much impossible to put on muscle and cut fat simultaneously, short of when a person's first starting weight-training?

[HeaT]

alright, i have been looking over what you posted...

another question I have is there is no specific calf exercises, is this ok?

also for dips is it ok if i switch out dips for machine dips (where you sit down in chair)? i dont know if i will do this but i thought i would ask if i did want to...

i have picked version 3
Version 3.0 (first upper body day is only horizontal movements, second day is vertical movements)

Upper:
Bench Press
Bent Rows
Incline Press
Dumbell Rows
ACCESSORY:
BB curls/kickbacks Superset

Upper2:
Lat pulldowns
Push Press
CG lat pulls
Dips
ACCESSORY:
Seated Overhead tricep extensions/hammer curls Superset

-------------------------------

and for periodization

1) 3x8
2) 3x12
3) 3x5 (superset antagonistic muscle groups and the drop accessory work)
4) UNLOAD: 3x5 using weight from week 1
repeat

hows that look?

im outi

Roberth

[MagnusMadness]

in this particular case, the machine will be fine...it will allow you to vary the resistance enough for the different rep ranges....HOWEVER.

If you are strong enough to do 12 bw dips...you could just do weighted dips for the different rep ranges...I think that would be much more effective.

I'm glad you posted which and what not...cuz I want to make some changes now heh.

Week 1: 4x6-8 (still 3 sets of 8-12 reps of accessory work)
Week 2: 3x10-12 (still 3 sets for accessory work)
Week 3: 3x8 (supersetting antagonistic muscle groups, except KEEP the accessory work, otherwise you'd be done in like 22 minutes heh, you should be able to handle to volume.)
Week 4: Unload, 3x5 (using weights from week 2)


And about the calf exercises...you can throw in some calf raises at the end of your leg day....preferrably in some kind of apparatus that is standing upright and not seated.

^Interesting.

And well, damn-- eating large amounts to try and put on LBM (thinking that I was willing to take on the risk of extra fat) constitutes what I've been doing for ~8 months of the past year. Time for a change.

Do you still consider it to be pretty much impossible to put on muscle and cut fat simultaneously, short of when a person's first starting weight-training?


I've been talking to a certain specialist for a short while now who has a special insight on the subject of dieting for gains in LBM. The main thing she stresses is TONS of fiber. 6-10 cups of fibrous veggies a day. This in conjunction with other things can "condition" your gut to utilize more nutrients in the way you want. This conditioning process can take up to 9 months...but she thinks that, given all things are equal, a person can eat less than they think they would have to, and gain LBM at a very high rate...whilst losing fat possibly.

As for the normal person who isn't new to training....who knows. I'm just going to try and not get so fat this winter....my last cut was a bitch.

[Nematoad]

Hey, I've been lurking this thread for a while and there's a lot of good stuff in here. I've come to the realization that I have plateaued pretty badly. I want to try some different things to help me break out of this rut.

I've been doing a chest/tri, back/bi, leg/shoulder routine for a while. I was thinking of doing a push/pull routine, but I don't really know how to go about doing it.

Can someone ie. Magnus give me a program that I can do to gain some mass? Or if there was one already posted then can someone tell me what page it's on? Thanks.

[dial911]

Hi, I have updated my workout routine and been doing it for a little over a month now. All exercises are done with 45/40 pound dumbells, I'm 6'2" current weight is 195 pounds. What do ya think, any suggestions?

Mon - chest & back
Tues - biceps & triceps
Wed - shoulders
Thurs - chest & back
Fri - biceps & triceps

Week 1: RI 30 seconds, all exercises 4x8
Week 2: RI 120 seconds, 5x5
Week 3: RI 30 seconds, 3x12

Monday
Military Press
Single Arm Row
Chest Flies
Normal Flies

Tuesday
Hammer Curls
Normal Curls
Tricep Kickback
French Press

Wednesday
Shrugs
Upright Rows
Normal Flies
Front Raises

Thursday
Military Press
Single Arm Row
Chest Flies
Normal Flies

Friday
Hammer Curls
Normal Curls
Tricep Kickback
French Press

[denjin]

First of all, thanks for the giant post, Remy.

Second, they mention "negative" reps a lot. I'm assuming they mean, focus on the 'drop' in push-ups and the 'let down' of curling right? If yes, anyone have any comments?

[HeaT]

in this particular case, the machine will be fine...it will allow you to vary the resistance enough for the different rep ranges....HOWEVER.

If you are strong enough to do 12 bw dips...you could just do weighted dips for the different rep ranges...I think that would be much more effective.

I'm glad you posted which and what not...cuz I want to make some changes now heh.

Week 1: 4x6-8 (still 3 sets of 8-12 reps of accessory work)
Week 2: 3x10-12 (still 3 sets for accessory work)
Week 3: 3x8 (supersetting antagonistic muscle groups, except KEEP the accessory work, otherwise you'd be done in like 22 minutes heh, you should be able to handle to volume.)
Week 4: Unload, 3x5 (using weights from week 2)


And about the calf exercises...you can throw in some calf raises at the end of your leg day....preferrably in some kind of apparatus that is standing upright and not seated.



ya, the thing is i can do 12 dips, but i dont think i can do 12 dips every set, by the third set, that is why i asked, maybe i can combine the two lol...

im glad you switched up the periodization, cause i wasnt really feeling them...but i like the one you just wrote...

i should be starting this next week...

im outi

Roberth

ps...here is another question...so for that particular periodization you are expecting me to for the first week, go heavy, second week go light, 3 week medium, and last week unload? cause that is what i see what i look at that...i just want to make sure...cause other ones you had is like light, medium, heavy...

[Soldier Zero]

Good read Remy, makes me wonder about something now.

To bulk or not to bulk?

I'm trying to put on LBM, now easiest way would be bulking. My question is, how much fat would I put on that I'd later have to get rid of after my bulk? My BF right now isn't too high or too low, so it's decent.

[MagnusMadness]

Wow lots of questions....long post alert

ya, the thing is i can do 12 dips, but i dont think i can do 12 dips every set, by the third set, that is why i asked, maybe i can combine the two lol...

im glad you switched up the periodization, cause i wasnt really feeling them...but i like the one you just wrote...

i should be starting this next week...

im outi

Roberth

ps...here is another question...so for that particular periodization you are expecting me to for the first week, go heavy, second week go light, 3 week medium, and last week unload? cause that is what i see what i look at that...i just want to make sure...cause other ones you had is like light, medium, heavy...

On the days where you are doing less than 12 reps, do regular dips...you will be grinding out 12 rep sets before you know it. Whenever you feel comfortable doing so, add some weight. About the periodization...I wrote like 3 programs at once and tried to give examples of different periodization to use...once I saw it again, it was obvious it needed some changes, sorry.

Yes you are going relatively heavy the first week. This first week is when you will be the most fresh as the week prior you unloaded...over the next 3 weeks you will accumulate fatigue before you unload again. You can do ALL kinds of things with periodization. The example I gave you for alternating periodization is kinda biting gopro's program Power/RepRange/Shock. I tried to give some variety with the different choices of periodization too..that's why they are different.

Don't think in vague terms of light/medium/heavy or whatever...use a weight you can get for all the desired reps for each of your sets for that week...without having to do a bunch of forced reps or rest pause crap.

Good read Remy, makes me wonder about something now.

To bulk or not to bulk?

I'm trying to put on LBM, now easiest way would be bulking. My question is, how much fat would I put on that I'd later have to get rid of after my bulk? My BF right now isn't too high or too low, so it's decent.

Just watch your weight closely....if you are putting on weight too fast then cut back a little. If you aren't gaining weight at all or losing weight, you know it's time to bump up the calories.

First of all, thanks for the giant post, Remy.

Second, they mention "negative" reps a lot. I'm assuming they mean, focus on the 'drop' in push-ups and the 'let down' of curling right? If yes, anyone have any comments?


The "negative" or "eccentric" contraction is a contraction in which the muscle lengthens....i.e. It is an eccentric contraction in your chest and tri's when you lower the weight to your chest...

My opinion on the subject is to use eccentric contractions to control and guide the weight. I don't do super slow reps in an attempt to cause more micro trauma to my muscles...I lower the weight in a controlled/guided fashion, then I contract forcefully and explosively. Some programs might call for negatives and/or forced reps/cheat reps...I myself am not a big fan.

Hi, I have updated my workout routine and been doing it for a little over a month now. All exercises are done with 45/40 pound dumbells, I'm 6'2" current weight is 195 pounds. What do ya think, any suggestions?

Mon - chest & back
Tues - biceps & triceps
Wed - shoulders
Thurs - chest & back
Fri - biceps & triceps

Week 1: RI 30 seconds, all exercises 4x8
Week 2: RI 120 seconds, 5x5
Week 3: RI 30 seconds, 3x12

Monday
Military Press
Single Arm Row
Chest Flies
Normal Flies

Tuesday
Hammer Curls
Normal Curls
Tricep Kickback
French Press

Wednesday
Shrugs
Upright Rows
Normal Flies
Front Raises

Thursday
Military Press
Single Arm Row
Chest Flies
Normal Flies

Friday
Hammer Curls
Normal Curls
Tricep Kickback
French Press


I don't like this workout at all....arms are being used everyday and legs aren't used at all....not good.


Hey, I've been lurking this thread for a while and there's a lot of good stuff in here. I've come to the realization that I have plateaued pretty badly. I want to try some different things to help me break out of this rut.

I've been doing a chest/tri, back/bi, leg/shoulder routine for a while. I was thinking of doing a push/pull routine, but I don't really know how to go about doing it.

Can someone ie. Magnus give me a program that I can do to gain some mass? Or if there was one already posted then can someone tell me what page it's on? Thanks.

I am pooped out on program writing right now....on this thread alone I have written a full body routine, push/legs/pull...and 3 upper/lower splits and provided a few examples of periodization to work within...between those programs I'm sure you can find something that suits you fine....