Page 1 of 2 12 LastLast
Results 1 to 10 of 17

Thread: Awesome Gains with Doggcrapp Routine

  1. #1
    Freethinker "Friend of Germanics"
    Skadi Funding Member

    Thorburn's Avatar
    Join Date
    Jun 2002
    Last Online
    Monday, February 25th, 2019 @ 04:06 AM
    Ethnicity
    Germanic
    Subrace
    Europid
    Country
    Vinland Vinland
    Location
    MidgŚrd
    Gender
    Family
    In a steady relationship
    Politics
    Reason, Freedom, Justice
    Religion
    Truth, Greatness, Beauty
    Posts
    1,368
    Thanks Thanks Given 
    84
    Thanks Thanks Received 
    201
    Thanked in
    61 Posts

    Cool Awesome Gains with Doggcrapp Routine

    If you wonder how should train to gain muscle mass as fast as possible, the Doggcrapp routine definitely works. Nothing spectacularly new, basically just an adaption of HIT (High Intensity Training): after warming up your muscles, only one (or at most two if you have the genetics) sets of high intensity (extreme weight) repetitions until total muscle failure. Target at 8-20 reps, depending on the muscle. Train each muscle group about twice in a week at most (or less if you are advanced.)

    In general, I believe that if you spend more than 30-45 mins in the gym for your weight workout, you have a real problem (be it then you have Schwarzenegger's genetics who trained several hours, twice a day, 6 times a week, and still got massive gains with it.)

    I don't believe in additional cardio at all, in particular not running, as cardio inhibits muscle growth.

    Firstly, HIT training is cardio training, and positive cardio, as it triggers conversion of fat to muscle, and it burns much more kcals than running, cycling or any other "cardio" activity will ever do.

    Contrary to popular belief "cardio" hardly burns any fat. Just calculate: if you do three times 30-40 mins cardio (like cycling or stair climbing) a week (in the fat burning zone), you burn about 600-1000 kcal, depending on your condition and the intensity. Times four and you get what you burn in a month: 2400-4000 kcal. A kg of fat has about 9000 kcal. So you could lose about 0.25 to 0.5 kg/fat in a month with reasonable cardio.

    You reach the same effect, if you would eat about 100 kcal of food less/day (that's about one freeland egg/day or a Big Mac/week) but without inhibition of muscle growth.

    If you really want to do additional cardio, then do no more than 30 mins, three times/week, and stay in the fat burning zone (55-65% of your maximum pulse rate; your maximum pulse rate is roughly 220 minus [your age]). If you train in the anaerobic zone or do more, it will seriously inhibit your muscle growth (be it then you have extraordinary genetics, as above.)

    Much better to go to the sauna or into the steambath if you want additional cardio-vascular stimulation.

    Eating is most crucial, of course, you need enough kcal and enough protein to make your muscles grow. About 18 kcal per lbs of body weight, 5 - 6 meals a day, with about 1 g of protein per lbs of body weight per day (some eat double that and more, it depends on the individual, obviously) are typically recommended.

    Having said all this, all of which is my personal opinion only, and being aware that 10 different people who train have at least 12 different opinions on how to work out and what to eat, here is what Dogg says. Try it or not ... it definitely works for all people I know who ever tried it.

    CYCLING FOR PENNIES CONTINUES
    by Dogg

    It is so tough to talk about training when I am not in front of someone. In real life or at my gym people will see me or someone I train and be convinced that my system works very well. And in person I can explain how it all fits together. But for some reason giving an opinion on training online offends a lot of bodybuilders. It is like a blow to their ego as if your putting them down or telling them they donít know how to train. And then you get every HIT, periodization, and brainwashed Wieder principle disciple arguing with me why their method is the best and I am wrong. People get pissed if they think what they might be doing training wise is wrong or not the most productive. It's human nature.



    I can continually turn 170lb guys (who go along with me 100%) into 260lb plus monsters over and over but I cannot help guys who are 190-230lbs who are stuck in their ways. Those guys can continue to take the long road or never get there. In the past months since Iíve put my methods out there to view, I continue to hear different arguments against my way of training. Hey itís radically different than the norm and like I said people canít stand to think what they are presently doing training wise isn't the best! So far Iíve heard the usual gamut (overtraining, undertraining, undervolume, CNS saturation). One guy who said "not enough stimulation per workout"-sadly he has confused volume to equal gains. WRONG!!! If volume = gains go head and do 100 hard sets per bodypart and do each bodypart once every 3 weeks. Please tell me what incredible gains you get.



    To me all this is an egotistical way to debunk a radically different method because you donít want to believe what your presently doing is incorrect or 'slower gaining'. No one is overtraining or undertraining that I train. Every bodybuilder that I have trained has gained at least 47lbs! This sport is full of fragile egos, pseudo-experts, armchair bicep curlers. I am a very advanced bodybuilder but the only thing I am conceited about is I truly believe I could take anybody reading this and turn them into a 4.0lbs per inch bodybuilder. I love taking a humble bodybuilder who doubts his genetics and making him the largest guy in his gym. That is so fun for me. I love the people who whisper in the corners that "he must be loaded to the hilt" yet he is on the same things they are. I love hearing the petty jealousy and anger that comes over other bodybuilders now that the guy I trained is the big boy on the block. Iím not pushing my methods on anyone. I want you to decide for yourself with deductive reasoning. But if you have been lifting for 4-5 years and people aren't commenting, stating or asking questions about you being a bodybuilder on a daily basis-I think thatís embarrassing and you might want to question if what you are doing training wise has merit to it. I only train hardcore bodybuilders (and some fitness girls) down here in So Cal. (its not my main job--I turn down about 90% of people due to my own personal reasons--which are mostly after interviewing them I feel they wont do what I say 100%) I am very, very good at turning normal people into the biggest bodybuilders in their area. Iíve trained 7 people bodybuilding wise in the last 4 years (5 used super supplements 2 were clean). Every one of those people gained at least 47lbs on their bodyweight at roughly the same or less bodyfat.



    1)188 to 260(2.5 years)

    2)172 to 254 (3 years)

    3)208 to 261(clean! genetic mesomorph 1 year)

    4)218 to 275 (cut his juice in half, doubled his protein, showed him how to train correctly-2 years)



    I donít like to comment on others training philosophies directly because they get so offended if you donít agree with them. I believe when you make something too complicated or hard people donít want to follow it. I believe the baseline training protocol for bodybuilding is "progression" and whatever training is needed to get stronger (and therefore bigger). Here is my personal opinion on volume training...itís a way for people who cannot generate inhuman intensity during a set to make gains. If that seems like a "putdown" so be it, I am sorry. Volume training to me is the long way to achieve trauma whereas there are shorter more productive ways of going about it.



    If you were a world class sprinter with a time a couple tenths off the world record what would you do to break the mark? Would you run 5k races and repeated sprints at 60% intensity for hours at a time? Would that make you any faster? Or would you push the intensity limits with a wind bearing running parachute and do explosive sprints as hard as you can? You tell me.



    I say 60% intensity with volume training because I know this: You cannot do 20 sets for a bodypart at a balls to the wall all out intensity-itís impossible. I know this about myself, if I truly squat with everything I have (where its rep or death), with an extremely heavy weight and at 12reps I want to quit.....but somehow, someway I make myself do 13, then the 14th, the 15th--my face is now beet red and Iím breathing like a locomotive yet I 'will' myself to do another rep, another, another---with two more reps to go till 20, I feel faint but I am going to fucking do it because "I am not driving my car home thinking how I pussed out and didnít make it"....19.....and 20 goes up agonizing slow and I am thinking to myself "oh please, please go up"----done! Ten minutes later I couldnít even attempt to try to duplicate that. Not even close. I bet I would make it to maybe 14 reps tops. If you could duplicate that same set you are a robot.



    Ninety percent of people in gyms around the world are doing some form of volume training but besides the rare genetically elite and heavy steroid users, why does everyone stay the same size year after year? (With volume training you see a lot of overtraining, joint injuries and people who are burning up all their energy stores) If you can't train at above normal intensity levels I feel volume training is beneficial to cause trauma (hey it works for genetic freaks like Flex Wheeler and Paul Dillett--two half-ass 60% trainers if that). Too bad with their incredible genetics that they donít have the hardcore mindset of a Yates or Coleman who bypass them by force of willpower and effort. Personally I like the shortest route at the shortest time possible to get someplace. Do I think my way of training is the best? For myself and the people I train-yes. I have no way to gauge others intensity levels online. Someone training at 90% intensity for 6 sets is going to get more out of it than Joe Blow who is doing 20 sets per bodypart at forty percent. In the simplest terms, no matter what way you train-if you are way stronger than last year, 6 months ago, 3 months ago, last month, last week you are getting continually bigger no doubt about it. A lot of modern day training has been evolved pretty much from what Arnold and bodybuilders of the 60's did---and Arnold just winged it--there was no thought provoking science there. I want people to think their training out.



    1)If you train a bodypart every day you will overtrain and not get larger



    2)If you train a bodypart once a month you will not overtrain but you will only be growing 12 times a year besides the atrophy between workouts (pretty much a snails pace)



    3)If you train with 30 sets a bodypart it will take you a great deal of time to recover from that besides using up a great deal of energy and protein resources doing it (and maybe even muscle catabolism will take place)



    4)If you train one set for a very easy 8 reps per bodypart you could train that bodypart more often but you didnít tax yourself to get larger.



    So what is the answer? Iíll tell you the answer! The answer is doing the least amount of heavy intense training that makes you dramatically stronger (bigger) so you can recover and train that bodypart the most times in a year (frequency). If you can train/recover/GROW, train/recover/GROW, train/recover/GROW as many times as possible in a years time--you will be essentially gaining twice as fast as the bodybuilders around you.



    Ok back to my training conceptsóIíve stated how my whole goal is to continually get stronger on key exercises which equals getting continually bigger. I will state this, the method I am about to describe to you is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people. Itís going to go against the grain but I'm making people grow about 2 times as fast the normal rate so bear with me.



    A typical workout for the masses is (lets use chest for an example) doing a bodypart once every 7 days and sometimes even once every 9 days or more. This concept came to the front due to recovery reasoning and I agree with most typical workouts your going to need a great deal of recovery. Hereís the problem, lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should be at 52/64 (or 13/16 ). Almost an inch of thickness (pretty good).



    To build muscle we are trying to lift at a high enough intensity and load to grow muscle but with enough recovery so the muscle remodels and grows. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it. Incredible strength GAINS will equal incredible size GAINS. And you sure as hell donít need to do 3-5 exercises and 10-20 sets per bodypart to do that! In actuality you really donít need to do much to grow. As long as your training weights continue to rocket upward you will always be gaining muscle. If you go in and do squats using your ultimate effort with 405lbs for 20 reps are you going to say youíre not going to grow from that? If you went all out on that effort, I'm sorry but throwing hacks, leg press, leg extensions and lunges into that same workout is going to do nothing but royally lengthen your recovery process when you were already going to grow in the first place.



    You can train in a way so you can train a bodypart 3 times every nine to fourteen days and you will recover and grow faster than ever before. If you train chest 3 times in 9-14 days you are now doing chest roughly 91-136 times a year! So instead of 40-52 growth phases with regular once a week training you are now getting 91-136 growth phases a year. I personally would rather grow 91-136 times a year than 40-52 times a year. At a hypothetical 1/64th of an inch per workout you are now at 136/64 (or roughly 2.1 inches of thickness). So now youíre growing at roughly two times as fast as normal people who are doing modern day workouts are. Most people train chest with 3 to 4 exercises and wait the 7-9 days to recover and that is one growth phase. I use the same three exercises in that same 9-14 days but do chest 3 times during that (instead of once) and get 3 growth phases. How? Super heavy weights for low low volume so you can recover and train that bodypart again as quickly as possible.



    Everyone knows a muscle either contracts or doesnít, you cannot isolate a certain part of it (you can get into positions that present better mechanical advantages though that puts a focus on certain deep muscle fibers)--for example incline presses vs flat presses. One huge mistake beginning bodybuilders make is they have a "must" principle instilled in them. They feel they "must" do this exercise and that exercise or they wonít grow.



    This is how I set bodybuilders workouts up. I have them pick either their 3 favorite exercises for each bodypart or better yet the exercises they feel will bring up their weaknesses the most. For me my chest exercises are high incline smith machine press, hammer seated flat press and slight incline smith press with hands very, very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus. What you do is take these three exercises and rotate them, using only one per chest workout. I would do high incline smith on my first chest day, then 3-4 days later I would do hammer seated flat press on my second chest day. Three to four days after that wide grip slight incline smith press would be done and then the whole cycle is repeated again in 3-4 days.



    Whenever I train someone new I have them do the following --4 times training in 8 days---with straight sets. Sometimes with rest pause sets but we have to gauge the recovery ability first.



    Day one would be Monday and would be:

    Chest

    shoulders

    triceps

    back width

    back thickness



    Day two would be Wednesday and would be

    biceps

    forearms

    calves

    hams

    quads



    Day three would be Friday and would be the same as day one but with different exercises

    chest

    shoulders

    triceps

    back width

    back thickness



    (sat+sun off)



    Day four would be the following Monday and would be the same as day two but with different exercises



    biceps

    forearms

    calves

    hams

    quads



    and so on Wenesday, Friday, Monday, Wenesday etc.



    Youíre hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set. That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again). For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.

    As you progress as a bodybuilder you need to take even more rest time and recovery time. READ THAT AGAIN PLEASE AS YOU PROGRESS AS A BODYBUILDER IN SIZE AND STRENGTH YOU NEED TO TAKE EVEN MORE REST AND RECOVERY TIME. EXAMPLE: My recovery ability is probably slightly better now than when I started lifting 13 years ago but only slightly...but back then I was benching 135lbs and squatting 155lbs in my first months of lifting. Now I am far and away the strongest person in my gym using poundages three to six times greater than when I first started lifting. With my recovery ability being what it is both then and now, do you think I need more time to recover from a 155lb squat for 8 reps or a 500LB squat for 8 reps? Obviously the answer is NOW! Yet remember this-the more times you can train a bodypart in a years time and recover will mean the fastest growth possible! Iíve done the training a bodypart every 10 days system in the past and while recovering from that--the gains were so slow over time I got frustrated and realized the frequency of growth phases(for me)was to low. I want to gain upwards of 104 times a year instead of 52--the fastest rate that I can accumulate muscle (YET AGAIN WITHIN ONES RECOVERY ABILITY-I CANT SAY THAT ENOUGH)



    I have been slowly changing my philosophies of training over the past 13 years to where I am now. Iíve been gaining so fast the last couple of years itís been pretty amazing. Iíve got my training down to extremely low volume (a rest pause set or ONE straight set) with extreme stretching, and with recovery issues always in the back of my mind. I realize the number one problem in this sport that will make or break a bodybuilder is overtraining. Simply as this--you overtrain your done as a bodybuilder gainswise. Kaput. Zip. A waste of valuable time. But I also think there is a problem with underfrequency (only if you can train hardcore enough with extremely low volume to recover). I skirt right along the line of overtraining--I am right there...Iíve done everything in my power (Stretching, glutamine, "super supplements", sleep)to keep me on this side of the line and its worked for me. I believe everyone has different recovery abilities--the job of a bodybuilder is to find out what their individual recovery ability is and do the least amount of hardcore training to grow so they can train that bodypart as frequently as possible. For anyone who wants to follow my lead that would mean starting out with straight sets training 4 times in 8 days and strictly gauging yourself recovery wise with every step up you take (statics, rest pauses)--I would rather you wait until my next article comes out to go over the details of this kind of training before you attempt it--as its important to me that everyone who wants to do this does it correctly.





    Dogg is presently training people online with daily emails to them and an A to Z approach with diet supplementation training and recovery. He is expensive but he wants to be because he doesn't want to train a lot of people at once (Four at once is his limit). His first client has been lifting for 3 years with limited success but in 7 weeks with Dogg has gone from 183lbs at 7.5% bodyfat to 205lbs at 7.7% bodyfat. At the end of 10 weeks he should be around 216lbs or so and onward. Dogg is also online training 2 superheavyweight national competitors who came to him to put on pro size muscle. They will make an even bigger splash than what they already have accomplished. His flat fee is 400 dollars for everything designed (diet, training, supplementation) and then constant emails to you for at least 2 months monitoring and adjusting your progress. He does a strict interview first to see if you have the makeup and mindset of the person he wants to train. He turns away people who he doesn't believe will go at it or listen to him 100 percent. If 400 dollars equals out to the 40-60lbs of muscle Dogg puts on people repeatedly to you-- then you can contact him at Doggcrapp@ziplip.com
    This is a placeholder for a signature.

  2. #2
    New Member wulfgar's Avatar
    Join Date
    Apr 2004
    Last Online
    Friday, October 8th, 2004 @ 07:09 AM
    Subrace
    Nordid
    Gender
    Age
    36
    Politics
    -
    Posts
    3
    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts

    Post Re: Awesome Gains with Doggcrapp

    YEs, the HIT program was the only one that worked for me, before it I was training by fucking Weiders programs doing biceps, triceps, shmiceps I spent almost a year with no gain at all waisted tons ot time and effort with no result whatsoever. I am also en ectomorf by nature, meaning that I have a rather week frame and thin bones, and I can tell you that only HIT can bring you a result if you are an ectomorf, provided that you do no steroids of course.
    Principles are actually very simple:

    -train with the highest intensity possible, if you are training really hard and intensive it is impossibly to train for a long period of time. This guy actually describes it very well

    I know this about myself, if I truly squat with everything I have (where its rep or death), with an extremely heavy weight and at 12reps I want to quit.....but somehow, someway I make myself do 13, then the 14th, the 15th--my face is now beet red and Iím breathing like a locomotive yet I 'will' myself to do another rep, another, another---with two more reps to go till 20, I feel faint but I am going to fucking do it because "I am not driving my car home thinking how I pussed out and didnít make it"....19.....and 20 goes up agonizing slow and I am thinking to myself "oh please, please go up"----done! Ten minutes later I couldnít even attempt to try to duplicate that. Not even close. I bet I would make it to maybe 14 reps tops. If you could duplicate that same set you are a robot.

    -only go to the gym next time when you 100% rested and feel no pain (and you WILL feel the pain after each training if you train really intensive). usually 2 days a week is more than enough unless you are a genetical monster.

    -forget about biceps and triceps. Do not worry about small muscle groups at all, you only must do big muscle groups. The basic three exercisses are deadlifts, squats and a bench-press. If you want to gain weight you do not need anything else.

    -increase either the weight or the reps each time

    -eat a lot and drink lots of water.

    Basically the program would look as following:

    day 1:

    squats 1x20
    bench-press 3x7-8

    day 2:

    dead-lift 1x20
    bench-press 3x7-8

    Do this program for half a year and a gain of 20 lb is guaranted



    P.S. all of the above is for the skinny guys who want to be big, of course training for professionals is different

    Check out this site for HIT:
    http://www.teenbodybuilding.com/sean12.htm

  3. #3
    Freethinker "Friend of Germanics"
    Skadi Funding Member

    Thorburn's Avatar
    Join Date
    Jun 2002
    Last Online
    Monday, February 25th, 2019 @ 04:06 AM
    Ethnicity
    Germanic
    Subrace
    Europid
    Country
    Vinland Vinland
    Location
    MidgŚrd
    Gender
    Family
    In a steady relationship
    Politics
    Reason, Freedom, Justice
    Religion
    Truth, Greatness, Beauty
    Posts
    1,368
    Thanks Thanks Given 
    84
    Thanks Thanks Received 
    201
    Thanked in
    61 Posts

    Post Re: Awesome Gains with Doggcrapp

    Quote Originally Posted by wulfgar
    train with the highest intensity possible, if you are training really hard and intensive it is impossibly to train for a long period of time.

    -only go to the gym next time when you 100% rested and feel no pain (and you WILL feel the pain after each training if you train really intensive). usually 2 days a week is more than enough unless you are a genetical monster.
    Well spoken.

    The basic three exercisses are deadlifts, squats and a bench-press. If you want to gain weight you do not need anything else.
    Squats, Olympic lifts, deadlifts, and presses definitely build mass fastest, I agree. If they train, eat, and rest correctly, beginners should be able to increase their squat load by 2.5 - 5 lbs per week keeping about the same number of reps.

    -increase either the weight or the reps each time

    -eat a lot and drink lots of water.
    Amen. And listen to your body. It's a lot about finding out your personal recovery time and diet requirements, as every individual differs.

    Basically the program would look as following:

    day 1:

    squats 1x20
    bench-press 3x7-8

    day 2:

    dead-lift 1x20
    bench-press 3x7-8

    Do this program for half a year and a gain of 20 lb is guaranted
    I'd definitely add pull downs (for upper back, bizeps, and, isometrically, the forearms).

    It would i. m. h. o. do no harm to do shoulder presses, lower back, abdominal crunches, leg curls and calves, too. That way you train and stimulate (nearly) all muscle groups.
    This is a placeholder for a signature.

  4. #4
    Freethinker "Friend of Germanics"
    Skadi Funding Member

    Thorburn's Avatar
    Join Date
    Jun 2002
    Last Online
    Monday, February 25th, 2019 @ 04:06 AM
    Ethnicity
    Germanic
    Subrace
    Europid
    Country
    Vinland Vinland
    Location
    MidgŚrd
    Gender
    Family
    In a steady relationship
    Politics
    Reason, Freedom, Justice
    Religion
    Truth, Greatness, Beauty
    Posts
    1,368
    Thanks Thanks Given 
    84
    Thanks Thanks Received 
    201
    Thanked in
    61 Posts

    Post Re: Awesome Gains with Doggcrapp

    CYCLING FOR PENNIES
    by Dogg (not his real name--he just likes his anonymity) and Jason Meuller

    The genesis for this article was a thread on one of the smaller bodybuilding boards titled Cycling for Pennies. Written by Dogg (he is known by his prior "hardcore" writings fame), his one post eventually inspired him to write over 25 pages of material, outlining his philosophies on a wide range of bodybuilding topics. He has garnered a loyal following directly because he was writing about subjects seven years ago that have became staples in bodybuilding today. What follows is a drastically pared down version, briefly touching upon some of the many issues he discussed in his various posts. Itís Doggís intention to use this article as an introduction to a series of articles he will write for AE, discussing in much greater details some of the points addressed here. Meuller: As Dogg and I have a lot of the same ideas, he asked me to interject some of my thoughts in these articles along with his.

    Dogg:
    Without sounding cocky I am a very advanced bodybuilder down here in San Diego--cruising at 285lbs or so and going up over 300 this year. I came from a very, very hard gaining and skinny genetic structure (140lbs about 10 years ago) so gains have never come easy and I didnít start super supplements until I was 225 clean (took me 6 years). (I use food as my chief anabolic).

    What I am amazed at is the number of 180 to 220lb bodybuilders on the net who spend ungodly amounts of money and use so many different exotic compounds thinking that it is the end all super stack of all stacks. And they take huge, huge risks in trying to acquire these drugs. I have had an abundance of pro and top amateur friends to gain the knowledge that pretty much these top people in the sport are blasting high amounts of test as the base drug in the offseason to put on pro size with mostly one (sometimes two) other compounds (usually fina, or equipoise or some other non exotic drug and GH if it can be afforded). I firmly believe you will gain 2 times the amount of muscle off of 2 grams of test either alone or with another compound than having some kind of exotic stack involving 3 to 6 exotic hard to get expensive compounds. The receptor site theories have proven to be bunk. The cheapest and best stack I can think of anyone doing to put on major size is a gram or two of test with arimidex to keep water off with fina 75 to 150mg every other day for 4 weeks --then 2 to 3 weeks of cruising (test at 300-400mg and clomid at 5 (day one), 4(day two), 3(day three),then 2 every day for 2 weeks)--and then back on everything full again (maybe equipoise used instead of fina this time) for 4 weeks (then 2 to 3 weeks cruising again etc etc)---if you canít gain gobs of muscle on that nothing exotic (masteron, etc etc etc) surely isnít going to do it for you. Testosterone is always the base for any gaining cycle of any pro friend Iíve had or top people with whom I talked with off record. I have never even been over 1000mg of test myself (yet) but I see guys spending and using 10 times the amount I do weighing 70lbs less. I think there is a major problem when the easiest, cheapest and most potent things are right in front of people and they are off searching for substance B-737 undecylate in bulgaria.

    Meuller:
    All too often weíve seen 180-220 lbs bodybuilders obsessed with some irrelevant minutiae of bodybuilding, arguing the merits of using anavar stacked with creatine or how dosages of primobolan should be divided up in order to maximize size. Just the other day in the gym, I heard two wannabe bodybuilders actually discussing the merits of using creatine stacked with various fruit juices. Now admittedly, I train at 24 Hour Fitness, not the most hardcore gym on the planet, but I literally had to laugh out loud listening to these two idiots taking each other incredibly seriously over an issue that has about as much relevance to the gaining of lean body mass as what kind of underwear I choose to put on prior to my foray into the gym. I know that both Dogg and myself receive countless emails from bodybuilders looking for that one special compound, you know the one I mean, the secret steroid that all the pros are using and no one else seems to be able to get their hands on. The steroid that if only I could manage to obtain, Iíd be kicking Colemanís ass all over the Olympia stage in no time. There is a major problem when the cheapest, easiest, and most potent drugs are widely available and bodybuilders are blaming their lack of success on everything but their food intake, work ethic in the gym, or cycles that wouldnít make my girlfriend grow.

    Perhaps the biggest secret in bodybuilding is that there are no secrets. There are no secret stacks, there are no secret drugs, the amateurs and pros that we see in Flex and other magazines are using the same drugs that are readily available to you or I. Ask any top amateur or pro what his favorite steroid is and youíll undoubtedly get the same answer from everyone: TESTOSTERONE!! 2 grams of test a week is going to put size on you unlike anything else, I donít care how exotic or expensive. You show me a rare DDR steroid that supposedly is 50X as anabolic as testosterone and runs $600 per bottle and Iíll show you a GC/MS assay of cheap steroids you could pick up in Mexico for $20. Anavar? A drug I put my girlfriend on if she wants to gain a few pounds of muscle. Primobolan? A steroid Iíd give to my kid if he had the flu. Ok, these drugs may have their place in a bridging cycle, but believe me, no bodybuilder attempting to gain brutal size need to concern himself with mass cycles containing impotent steroids like anavar and primobolan.

    Dogg:
    I am of the opinion that people should use the lowest dosages possible that will keep them gaining. If a newbie bodybuilder starts off with 2 grams of T every week and a high dose of fina etc, etc and eventually taps out on that where is he going to go? 4000 a week? I believe one should make their way up 750, to 1000 to 1200 to 1500 and so on slowly thru cycles. I am an advocate of the 4 week on 2 week cruising (then back on) method not because of receptor site saturation but due to 3 very important (to me) factors...

    1) I lift extremely heavy and I push the limits for 4 weeks and I just need 2 weeks to kind of regroup myself and then go balls to the wall again with poundages for the next 4 weeks

    2)Same with food intake-I religiously get in 500 to 600 grams of protein and I have to give myself a little break for those 2 weeks (I only go down to 400grams or so) or I'll go crazy

    3) I think itís of utmost importance to keep yourself regulated HPTA-wise. If your endogenous test levels diminish due to constant months of high androgens when you do finally come off those size gains fly out the door...if you can keep your endo test somewhat normal you wont get the huge problems that keep most bodybuilders bouncing up and down in bodyweight like yo-yo's..namely getting colds and flu's/injuries/depression/lack of aggression and appetite (which usually means test to estrogen ratio out of whack)...During the cruising period the 300-400mg of test will keep you from losing any muscle at all and the clomid and arimidex will get you as close (via 2 different routes) to homeostasis as possible.

    Meuller:
    Repeat-- We are not advocating that a newbie run out and start injecting himself with 2 grams of testosterone per week in an attempt to gain as much size as possible? Let me quantify what we are trying to say. At some point, 2 grams a week of testosterone may become a necessity as you reach the upper limits of size your body will grow on bodybuilding drugs. Just as we all have a natural limit to how big we can get naturally, we also have a limit to how big we can get using performance enhancing drugs. You look at bodybuilders like Ruhl, Yates, or Coleman and youíre seeing men who have virtually maxed out their ability to add more muscle. Did Dorianís physique change noticeably from year to year during his last several Olympias? Has Colemanís? Sure, perhaps they come in a little tighter, Coleman may fluctuate 10 lbs in bodyweight from year to year, but realistically, these guys reached their genetic limit to add muscle long ago. Now the massive amounts of drugs they take are simply to maintain the incredible amounts of LBM they have accrued over years of training, eating, and juicing. And this article isnít being written for the Yates, Colemans, or Ruhls of the bodybuilding world, I seriously doubt theyíre coming to AE for advice. This article is written for you, the aspiring bodybuilder, someone who wants to gain as much muscle as quickly as possible but doesnít know how. Letís say youíre an aspiring bodybuilder with good genetics and want to start your first cycle. If you start out at 2000 mg of test a week with other assorted steroids, where are you going to go from there when you eventually stop growing. You should seek to start with as low of an effective dose as possible and work your way up, always bearing in mind that your cycle is probably the last reason why youíre not rowing. You show me a 180 lb bodybuilder thatís not growing on 750 mg of test a week and 50 mg of methandrostenolone per day and Iíll show you someone who isnít eating or training correctly unless heís 4í11Ē.

    A good starting dose for a newbie is in the range of 750-800 mg of testosterone per week, stacked with another steroid like methandrostenolone (50 mg/day in divided doses), trenbolone acetate (75 mg ED), or even an old standby like deca (600 mg/week). Use of an anti-aromatase like Arimidex is a must. As Dogg advocates, steroid cycles are times during which your body must be pushed to its limits. All too often youíll see so-called bodybuilders (bodybuilders in their own mind really) begin a cycle and maintain the same kind of eating and training habits they adhered to pre-cycle. Will they gain muscle? Most definitely, several double-blind medical studies have proven that moderate dosages of testosterone will add small amounts of LBM and cause a slight decrease in body fat without any change in diet or exercise programs. But then again, thatís not really bodybuilding now is it? Bodybuilding is an attempt to build yourself up to what you consider to be a physical ideal, and for more AE readers than not, that means brutally huge size. Brutally huge size is the result of two primary actions 1) brutal workouts and 2) a brutal eating schedule. Steroids assist in both of these endeavors, allowing you to train harder in the gym and increasing appetite so one can consume more food. There is also a limit to how much of this the psyche and body can take, regardless of how tough you are mentally or how genetically gifted you may be. My workout partner and I have been training balls to the wall for the past 2 months with the singular goal of my reaching 310 lbs. We agreed that once I reached this weight, we would take 5 days off from the gym and do nothing but rest as much as our respective schedules will allow. In all seriousness, we both breathed a sigh of relief when I stepped on the scale Monday night and it read 312 lbs, because we were both very nearly at our breaking point. We agreed to finish out the week as planned (I didnít expect to break 310 until Thursday or Friday) and then take all of next week off. Youíre seeing more and more top bodybuilding gurus advocate training cycles in this fashion, Dogg advocates 4 week training cycles, Trevor Smith from Nuclear advocates 6 week, and I advocate 8 week cycles.

    Doggs 4 week training cycle involves cruising for 2 weeks after the initial four weeks (as discussed above) to get the HPTA back in check and then back on full bore again. You can either keep doing that indefinitely or stop the 4+2 regimen whenever you deem in necessary. Regardless of whether itís 4+4, 6, or 8 weeks, at some point your body needs a break when youíre doing everything right in and out of the gym.

    One must temper their newfound strength and appetite with the wisdom to apply them properly, weíre certainly not advocating that one lift weights to the point of injury or that an endomorph stuff themselves with everything in sight. Both Dogg and I are major advocates of stretching prior to working out and MORE IMPORTANTLY STRETCHING TO THE POINT OF THRESHOLDS AFTER working out. I (Meuller) even more so after having torn a triceps and having 200 ccís of pus removed from a bicep in May of this year. At a bodyweight of over 310 lbs, I am the very definition of ďmuscle-boundĒ and find it very difficult to perform actions that most people take for granted (like tying my shoes, and Iím not joking). As such, I am routinely stretched every week by another trainer to try and maintain some modicum of flexibility, and stretch prior to and while working out to avoid further injuries (or exacerbate the ones I currently have). I happily take my hat off to Dogg and give credit where credit is due, the guy is an amazing trainer and showed a young and cocky Jason Meuller what hardcore was really all about back in í94. He believes like Jon Parillo did, that "extreme stretching" directly after a bodypart is trained is key for recuperation, recovery, and a primer for growth via fascial stretching and maybe even hyperplasia (more on that in a future article). Heís outlined a series of stretches that he finds extremely effective at both avoiding injuries and adding size during cycles. These includes the weights he uses, which readers will obviously have to adjust (more than likely down) according to their own strength levels. Every extreme stretch is done right after that body part has been trained.

    Chest

    Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds drop down into deepest stretch and then next 50 seconds really push the stretch (this really, really hurts) but do it faithfully and come back and post on the AE message board in 4 weeks and tell me if your chest isn't much fuller and rounder

    Triceps

    Seated on a flat bench-my back up against the barbell---75lb dumbbell in my hand behind my head (like in an overhead dumbbell extension)--sink dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of my head

    Shoulders

    This one is tough to describe--put barbell in squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds

    Biceps

    Just like the above position but hold barbell palms down now (hands on top of bar)--sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down--60 seconds--I cannot make it 60 seconds-- I get to about 45óitís too painful--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung

    Back

    Honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and itís way too hard too explain here--just try it and get your feel for it

    Hamstrings

    Either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds

    Quads

    Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads donít look a lot different than they used to Calves

    My weak body part that I couldnít get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too). I donít need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God.

    If you doubt the extra muscle growth possible with stretching I urge you to research hyperplasia (and the bird wing stretching protocols) where time X stretch X weight induced incredible hyperplasia. Our stretching is done under much lower time periods but fascial stretching and the possibility of induced hyperplasia cant be ignored. Iíve had too many people write me or tell me in person that the "extreme stretching" has dramatically changed their physique to ever doubt its virtues.

    At this point, you may be asking yourself, why the title Cycling for Pennies? As future articles in this series will detail, success in this sport is more about dedication, willpower, knowledge, and application than it is incredibly expensive drug cycles. Yes, it cannot be denied that as one climbs the rungs of bodybuilding success that more and more expensive compounds must be used to level the playing field (most notably GH), but GH is a drug best utilized by those whoíve already made significant progress in the sport. For the beginning or intermediate level bodybuilder, the actual expense of the drugs should be minimal. Itís our hope that we can provide you with a series of articles showing you how to maximize gains in the gym with a bare minimum of expense. Stay tuned.
    This is a placeholder for a signature.

  5. #5
    Freethinker "Friend of Germanics"
    Skadi Funding Member

    Thorburn's Avatar
    Join Date
    Jun 2002
    Last Online
    Monday, February 25th, 2019 @ 04:06 AM
    Ethnicity
    Germanic
    Subrace
    Europid
    Country
    Vinland Vinland
    Location
    MidgŚrd
    Gender
    Family
    In a steady relationship
    Politics
    Reason, Freedom, Justice
    Religion
    Truth, Greatness, Beauty
    Posts
    1,368
    Thanks Thanks Given 
    84
    Thanks Thanks Received 
    201
    Thanked in
    61 Posts

    Post Re: Awesome Gains with Doggcrapp

    CYCLING FOR PENNIES CONTINUED
    by Dogg


    I Bodybuilding as a whole is extreme and you must go to extreme lengths to be an out of the ordinary bodybuilder in this activity. The human body in no way wants to be 270 to 330 lbs of extreme muscularity. It wants to be a comfortable 155 to 180 lbs and will do a lot to keep a person at that homeostasis level. Jon Parillo was on the right track years ago when he was trying to make bodybuilders into food processing factories. It takes extreme amounts of food (protein), extremely heavy weights, sometimes extreme supplementation, (the choice) of extreme drugs, and other extreme situations to take a person who by evolution and genetics should be 180 pounds and make him into a hardcore 3 hundred pounds. OK first I have to go over some principles I believe in regarding training and Iíll hit more on training details later on.

    a) I believe he who makes the greatest strength gains (in a controlled fashion) as a bodybuilder, makes the greatest muscle gains. Note: I said strength gains--everyone knows someone naturally strong who can bench 400 yet isn't that big. Going from a beginning 375 bench to 400 isn't that great of a strength gain and wonít result in much of a muscle gain. But if I show you someone who went from 150 to 400 on a bench press, that guy will have about 2.5 inches more of muscle thickness on his pecs. That is an incredible strength gain and will equal out into an incredible muscle gain. Ninety-nine percent of bodybuilders are brainwashed that they must go for a blood pump and are striving for that effect--(go up and down on your calves 500 times and tell me if your calves got any bigger). And those same 99% in a gym stay the same year after year. It's because they have no plan, they go in, get a pump and leave. They give the body no reason to change. Powerbodybuilders and powerlifters plan to continually get stronger and stronger on key movements. The body protects itself from ever increasing loads by getting muscularly bigger=adaption. IíM going to repeat this and hammer it home because of its importance: THE PEOPLE WHO MAKE THE GREATEST STRENGTH GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER TIME ACCORDING TO THEIR GENETIC POTENTIAL. If you reading this never get anywhere close to your ultimate strength levels (AT WHATEVER REP RANGE) you will never get to your utmost level of potential size.

    b) I haven't seen a guy who can squat 500 for 20 reps, bench press 500 for 15 and deadlift 500 for 15 who was small yet ---but I have seen a lot and I mean a lot of people in the gym and on these Internet forums that are a buck 65 or two and change, shouting that you don't have to lift heavy to get big (in rare cases you will see a naturally strong powerlifter who has to curb calories to stay in a weight class and that is the reason he doesn't get bigger).

    c) Training is all about adaption. In simple terms you lift a weight and your muscle has one of 2 choices, either tear completely under the load (which is incredibly rare and what we don't want) or the muscle lifts the weight and protects itself by remodeling and getting bigger to protect itself against the load (next time). If the weight gets heavier, the muscle has to again remodel and get bigger again to handle it. You can superset, superslow, giant set, pre exhaust all day long but the infinite adaption is load---meaning heavier and heavier weights is the only infinite thing you can do in your training. Intensity is finite. Volume is finite (or infinite if you want to do 9000 sets per bodypart)...everything else is finite. The Load is infinite and heavier and heavier weights used (I DON'T GIVE A CRAP WHAT SOME BUCK 58 POUND WRITER FROM FLEX MAGAZINE SAYS) will make the biggest bodybuilder (add high protein, glutamine and drugs to the mix and you have one large person).

    d) The largest pro bodybuilders in the last 10 years (outside of Paul Dillett who is a genetic alien and I think could grow off of mowing lawns) are also the very strongest (Kovacs, Prince, Coleman, Yates, Francois, Nasser (although he trains lighter now). For anyone who argues that they have seen so and so pro bodybuilder and he trains light---well I will bet you he isn't gaining rapid size anymore and that his greatest size increases were when he was training shit heavy going for his pro card. Of course he will convince himself and others that he is "making the best gains of his career" though because no one likes to think what they are presently doing isn't working and they are running in place. Sadly heavy drug use can make up for a lot of training fallacies and leave people still uninformed on how they became massive. Ronnie Coleman is definitely in an elite class of muscle building genetically yet do you see him doing isolation exercises with light weights to be the most massive bodybuilder on this planet? NOPE! Ever see his video? 805 deadlifts for 2 reps, 765 for 6 reps deads, front squats with 600LBS for 6, 200LB dumbbells being thrown all over the place for chest, military presses 315 for 12 and a double with 405. I believe Coleman was clean or close to it when he was powerlifting and when he was an amateur bodybuilder. He won the Natural Team Universe and got his pro card at roughly 220-230LBS shredded to the bone and if that was natural or close to it--that's about 270LBS offseason and would be a huge natural bodybuilder. Since that time he has hooked up with Chad Nichols and blasted (with juice) up to his current 265LBS contest weight and 320LBS offseason. He trains heavier now than he ever did! The man has used extremely heavy weights and powerlifting fundamentals (even with his superior genetics for muscle size) to become the most impressive bodybuilder walking the globe. Well, if the man with some of the best genetics to build muscle out there is using back breaking weights trying to get bigger isn't that more of a reason the mere mortals of genetics in this sport should maybe take note? There are other pros out there with genetics on par with Coleman and using the same amount of drugs yet aren't pushing the limits with poundage's in training as does Coleman. You figure it out then, why is he absolutely crushing everyone onstage by outmuscling them if all things besides training are equal?

    e) Who is the last incredibly massive bodybuilder you have seen (juice or not) who couldn't incline 405, squat 550, deadlift 550. I am talking freak-massive ALA Dorian, Kovacs, Francois, etc.....there are slew of guys in gyms using mega amounts of steroids on par with pros who are no where close to a pro's size, some with mediocre genetics, yet some with superb genetics. But the pro's using weights that are up there in the stratosphere are by and large the most freakish. These are pros we are talking about, who all have superior genetics for muscle accumulation. Do you think Yates, Francois, Cormier etc all just had natural genetics for incredible strength, not ever having to work for it? Jean Paul Guilliame is the only clean professional bodybuilder I ever trusted to be truly natural. The man is a smaller pro training without the juice yet trains incredibly heavy for his size--405LB squats rock bottom for up to 20 reps and his wheels are incredible. Flex Wheeler and Cris Cormier are the same height, the drugs are equal, Flex trains light, Cormier trains heavy. Cormier outweighs Wheeler onstage by 30LBS! Genetically, Wheeler is unsurpassed in pro bodybuilding, I think you already know the answer to this one--case closed. I usually don't like to use pro bodybuilders for examples but in these cases, my points are proven.
    For those training clean-if you got guys doing massive amounts of steroids in gyms around America, who are not putting on appreciable size because they train with light weights, what in your right mind could make you think you will gain appreciable amounts of muscle mass as a natural training light?!?! One million people in the United States have admitted to using steroids--1 million!!! That is one out of every 300 people walking around. How many big people do you see out there? Not many. It sure isn't close to 1 million---- because 98% of bodybuilders have no clue what needs to be done training and eating wise to become elite.

    f) Please think of the times when you made the best size gains---the first time is in the first 2 years of lifting WHEN YOU MAKE YOUR BEST STRENGTH GAINS TOO! Then things start to slow down.. What's the next time?--You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. And you get dramatically bigger! (IíM taking into effect protein assimilation, recovery etc also). The greatest strength gains you make will result in also the most rapid size gains (if youíre taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group).

    g) I believe in Powerbuilding not bodybuilding--using techniques that build the most strength gains in the fastest time possible while using the most effective exercises for that person. I am positive I could take 2 twins--have the first one do his own thing training wise, but using the same drugs, supplements and nutrition as the twin I train......come back a year later and the twin I trained would have 25LBS more muscle.

    h) I've seen powerlifters (who catch a lot of guff from bodybuilders for being "fat") diet down and come in and destroy bodybuilders in bodybuilding shows time and time again. Over and over. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows.

    i) Heavy is relative--it doesn't mean 3 reps --- it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom--that's as heavy as I can go on that exercise for 20 reps. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 8-50 reps. The day you can squat 400LBS for 20 deep reps will be the day you are no longer complaining about your leg size.

    j) No matter what the method someone uses to gain super strength gains-itís imperative they do so. Again if you put someone out on a deserted island with 135LBS of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight...the sad story is his gains will quickly come to a halt because his limiting factor is the amount of strength he will gain. He has 135LBS to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes, in 5 years I'll show you a big Gilligan.

    k) I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"--you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. If you don't write down your weights and every time you enter the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr. Hypothetical gym member does 235 for 9 on the bench press this week, "tries to keep his body guessing" by doing 80LBS for 13 on flyes next week, 205 for 11 on inclines the week after, 245 on hammer press for 12 the week after that --and so on and so on---there is only a limited number of exercises you can do. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything? Absolutely NOT! Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change? Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. All year long have the first twin blast away until he brings his squat with 20 reps from 185LBS to 400LBS. Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. Believe me he is always going to be sore and he will be shocking the body every time but the sad truth is he will not gain shit after about the third leg workout because the load didn't change. There is no reason for his legs to grow in size due to the strength demand presented. The first twin who can now squat 400 for 20 is going to have some incredible wheels.

    l) I use a certain method in my training because in my opinion it is the utmost method to rapidly gain strength. More on that later. Others might like a different method, that's up to them, doesn't matter as long as they are rapidly gaining strength. If youíre gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. Take that exercise and method to its strength limit and when you get there, then change to a different exercise and get strong as hell on that exercise too.

    m) For the next few months take note of the people you see in the gym that never change. They will be the ones using the same weight time after time on exercises whenever they are in the gym. These are the people who use 135, 185, 225 on the bench every time its chest day. Your best friends in the gym are the 2.5LB plates--your very best buds!!! You put those 2.5LB plates on that bar every time you bench press for 52 weeks and now your bench is 250LBS more at the end of the year! That would equal out to another inch to inch + half thickness on your chest. Can it be done? Probably not at that rate but TRYING TO DO IT will get you a lot bigger than doing what 98% of the people in the gym do. Unless you are gifted genetically to build muscle at a dizzying rate (most people aren't), the largest people in your gym will also be the ones heaving up the heaviest weights. Do you think they started out that way? No, they were probably 175 lb guys who bulldozed their way up to that level. A perfect example are male strippers. These guys use a boatload of drugs on par with hardcore competitive bodybuilders. After an initial phase where they grow off of steroids like everyone else--their growth stops (like forever). Why? Because they aren't eating 500 grams of protein a day and don't fight and claw their way to 500LB bench presses and 700LB squats and deadlifts. They stay on the drugs for years and years while stripping but don't go beyond that 200 to 220LB range. So much for juice being the total equalizer. I don't know why pseudo experts try to make training such an elite science when in actuality itís pretty cut and dry. If you keep a training log and note your weights used for the next 5 years and find they are still the same you will pretty much look "still the same" in 5 years. If you double all your poundage's in the next five years in everything, your going to be one thick person .....If someone ever took a ratio of people who don't make gains to people who do, it would be pitiful. I would venture to say that 95% of people in gyms across this country aren't gaining muscle and are wasting their time. The absolutely best advice I could ever give a guy starting out lifting is "go train with an established powerlifter" and learn all the principles he trains with. There would be a lot more happy bodybuilders out there.

    So now you guys know I believe in the heaviest training possible (safely)---I think I hammered that home, I needed to do that because so many bodybuilders are lost on how to get from A to Z.....itís all part of my quest to make the biggest heavy slag iron lifting, high protein eating, stretching and recuperating massive bodybuilders I can.-- till next time-DOGG
    This is a placeholder for a signature.

  6. #6
    Freethinker "Friend of Germanics"
    Skadi Funding Member

    Thorburn's Avatar
    Join Date
    Jun 2002
    Last Online
    Monday, February 25th, 2019 @ 04:06 AM
    Ethnicity
    Germanic
    Subrace
    Europid
    Country
    Vinland Vinland
    Location
    MidgŚrd
    Gender
    Family
    In a steady relationship
    Politics
    Reason, Freedom, Justice
    Religion
    Truth, Greatness, Beauty
    Posts
    1,368
    Thanks Thanks Given 
    84
    Thanks Thanks Received 
    201
    Thanked in
    61 Posts

    Post Re: Awesome Gains with Doggcrapp

    DOGG POUND TRAINING
    by Dogg


    Now to get into specifics regarding training. Stay with me here. You are only doing one exercise per muscle group per day. You are doing your first favorite exercise for chest on day one, you're doing your second favorite exercise for chest the next time chest training rolls around and then your third favorite exercise for chest the time after that when chest training rolls around. Then you repeat the entire sequence again. You're doing the same exercises you would be doing anyway in a 7-14 days time and training chest 3 times in that same period with minimal sets so you can recover. You cannot do a 3-5 exercise, 10-20 set chest workout and recover to train chest again 3-4 days later. It's absolutely impossible!! But you can come in and do 2-5 warmup sets up to your heaviest set and then do ONE working set (either straight set or rest paused) all out on that exercise then recover and grow and be ready again 3-4 days later. This kind of training will have you growing as fast as humanly possible. Again the simple equation is "the most times per year you can train a body part incredibly heavy, with major strength gains, and recover will equal out to the fastest accumulation of muscle mass possible".

    Why don't most pros do this kind of training? Why don't you?!?! Because every form of training has been taught to someone, passed down from the magazines for decades with no thought out rhyme or reasons. Every form of modern day training stems from what the guys in the 60's and Arnold was doing. Finally Yates and some others got people thinking about what truly is working when it comes to training. If you think about it-it's ridiculous some of these recommended routines in the magazines. Most training comes from peoples egos. People are so driven and desperate to get big that they believe they MUST do this and MUST do that every workout. Thirty sets here, with multiple exercises to hit every angle there. You know what that does? It dramatically cuts into your recovery ability (never mind amino acid pools and glycogen stores) so you cannot train that body part again in a couple days time. That defeats the purpose of rapid accumulation of muscle mass. I'll state this as a matter of fact because I believe it's true. I believe if you, the person reading this, trained the way I am recommending, you will be 20-40lbs of muscle larger in 3 years than if you kept training the way you are presently training. If that offends you or seems ballsy to state-SO BE IT!!! I've done enough studying and real life experimentation on aspiring bodybuilders to state that.

    To start-Three key exercises are picked for each body part. USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that certain point you change the exercise to a new one and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you are eventually bench pressing 905 for reps obviously) Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail.

    Some principles I believe in:

    A) I believe rest pausing is the most productive way of training ever. I've never seen a way to faster strength gains than what comes from rest pausing. I'll use an incline smith bench with a hypothetical weight to show you my recommended way of rest pausing.

    Warmups would be 135x12, 185x10, 250x 6, 315x4 (none of these are taxing--they are just getting me warmed up for my all out rest pause set)

    MAIN REST PAUSE SET-375x8 reps (total failure) rack the weight, then 15 deep breathes and 375x 2 to 4 reps (total failure) rack the weight, then 15 deep breathes and 375x 1 to 2 reps. I personally do a static right after that but I'll explain that later. Remember every time you go to failure you always finish on the negative portion and have your training partner help you or rack the weight yourself. To explain further on my first rest pause above I struggled with every iota of my strength to get that 8th rep up. At that point instead of racking the weight up top I brought the weight down to my chest again slowly (6 seconds) and had my training partner quickly help me lift the weight back up to the top to rack it. That "always finishing on the negative rep" will accrue more cellular damage over time and allow for even greater gains.

    B) Every exercise is done with a controlled but explosive positive and a true 6-8 second negative phase. The science is there just read it. Almost every study states an explosive positive motion is the priming phase and the negative portion of an exercise should be done controlled and slowly. I have the mindset that I hope you guys develop. I try so hard to get the weight up only for the sole reason I can lower it slowly to cause eccentric phase cellular damage.

    C) Extreme Stretching: it must be done, it's imperative. It stretches fascia and helps recovery immensely. It will dramatically change your physique in a short amount of time if done right, trust me on that. I hit on it in the first article of this series.

    OK you guys have to use some deductive reasoning here. If I do a 375 or so LB smith incline press rest paused for 10-15 reps with statics on Monday morning (which is the time of day I lift) by that same Monday night, 12 hours later I am viscously sore. By Tuesday morning I am still pretty sore but to a lesser degree. By Tuesday night I have very little soreness. By Wednesday morning I have absolutely no soreness and Wednesday night the same, so I could probably train chest again on Thursday no problem but I currently wait till Friday and train chest again. If your training chest on Monday and on Thursday your still pretty sore, a couple things are happening--either you're training with more volume than I recommend, or you're not extreme stretching (as recommended in my first article for AE), or more likely your recovery ability is not your greatest asset. If the last one is true you are going to have to take note of that and broaden the workout days between bodyparts hit. Most of you reading this (90%) will be able to go the Monday, Wednesday, Friday and Monday again route hitting bodyparts twice in 8 days. A chosen few might be able to go Monday, Tuesday, Thursday, Friday especially if they really work their extreme stretching and get the proper rest. That's very rare though that someone can recover that quickly even from one working set per bodypart. My recommendations are to start out Monday, Wednesday, Friday, Monday first and gauge how that goes. I am currently seeing that most people go best with that protocol. I know some of you want to train a bodypart as many times as possible in a weeks time, hell I would love to be able to train a bodypart 4 times a week and grow but it can't be done. So this is something I can't help you on.....you need to check yourself and find out where you are recovering and then work with that. I can do a 20 plate leg press for reps and be sore for the next day and a half and feel fresh and ready to go on my next leg day. High dose glutamine has been a godsend to my recovery ability as has extreme stretching. My training weights continue to rocket upward on everything. What I cannot do is 3 leg exercises for multiple sets in a workout session and recover 3-4 days later to do legs again. I think you're begging for injury if you are still very, very sore the next time a body part comes up.



    Example Day one
    First exercise smith incline presses (I'll use the weights I use for example)
    135 for warmup for 12
    185 for 8 warmup
    250 for 6 warmup
    315 for 4 warmup
    Then all out with 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!-that's it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes as described earlier and then that's it for chest and on to shoulders, triceps and back. The next time I come in to do chest I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the time after that I come in to do chest I would do my third favorite exercise rest paused/stretched and then the cycle repeats.



    In simple terms I am using techniques with extreme high intensity(rest pause) which I feel make a persons strength go up as quickly as possible + low volume so I can (recover) as quickly as possible with as many growth phases (damage/remodel/recover) I can do in a years time.



    Some exercises involving legs and some back rowing exercises don't allow themselves to rest pause too well. A sample couple of days for me would be the following (IM not including warmup sets--just working sets).

    Workout 1
    CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
    SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches)
    TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches)
    BACK WIDTH: rear pulldowns to back of head 300 x 18 RP (20 second static at end)
    BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back)


    The information below is from Peter O'Hanrahan's "Body Types, Part 1". It is a brief and incomplete description of the mesomorph's temperament.

    Workout 2
    BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
    FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
    CALVES: on hack squat straight set for 12 reps but with a 20 second negative phase
    HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
    QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

    Then stretches for quads and hams.

    The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad. So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both. If I can't or I don't beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don't beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop. At that point you must turn to a different exercise and then get brutally strong on that one. Then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you'll start somewhat lower and build up to a peak again--and trust me that peak will be far more than the previous one. Some exercises you'll stay with and gain strength at for almost up to a year and some exercises you'll be at the limit in 4 weeks and lose them but its all in the plan. For example-- I love reverse grip bench presses, knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315, I have to get at least 19 reps RP or so. If I'm feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that's it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again, it's all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.

    I find myself irritated now when people look at me and say "genetics" or something to that effect--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stickboy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must have always been big" and genetics. That's tough for me to hear thinking how psyched I was to weigh more than 170 at one point. I've only trained one true mesomorph. Mesomorphs don't need trainers usually. I train ectomorphs and endomorphs. The last 3 people I've trained have been a pudgy Mexican who was 172 (now 258lbs hard)--a skinny marine, and a guy stuck at 188lbs for many years (now 260). These people all thought the same thing seeing how my workouts were set up-"am I doing enough?"--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, that's half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly, truly train balls to the wall hard. Personally, if I do a 20 rep hack squat with slag iron heavy weights....at 10 reps I am seriously doubting I am going to make it---at 14 reps IM seeing colors---at 17 reps IM asking God for help--and the last 3 reps are life, death, or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that I'm cruising at 70% at the most. If all you get out of my articles is the mindset of heavy weights, low volume, stretching, and frequency of body parts trained-I would be very happy because then I would have you on the right path to get you where you want to be.
    This is a placeholder for a signature.

  7. #7
    Freethinker "Friend of Germanics"
    Skadi Funding Member

    Thorburn's Avatar
    Join Date
    Jun 2002
    Last Online
    Monday, February 25th, 2019 @ 04:06 AM
    Ethnicity
    Germanic
    Subrace
    Europid
    Country
    Vinland Vinland
    Location
    MidgŚrd
    Gender
    Family
    In a steady relationship
    Politics
    Reason, Freedom, Justice
    Religion
    Truth, Greatness, Beauty
    Posts
    1,368
    Thanks Thanks Given 
    84
    Thanks Thanks Received 
    201
    Thanked in
    61 Posts

    Post Re: Awesome Gains with Doggcrapp

    Doggcrap Semi-Condensed
    by HIT (Fitnessprat Moderator)

    here it is, my training bible. I went through the 60 pages of info on the cycles for pennies thread and a few others around the net and came up with 22 pages of what i thought was good information and really hammers the message home. I still suggest reading the thread if you can, and i'm always finding new info whenever i go back. I started reading this stuff in august and have since added ~35lb. and assload of weight to all of my lifts (still not impressive, but i'm working on em).



    ok first I have to go over some principles I believe in first regarding training and Ill go to work and hit more on the training later on.
    a) I believe he who makes the greatest strength gains (in a controlled fashion)as a bodybuilder, makes the greatest muscle gains--note: i said strength gains--everyone knows someone naturally strong who can bench 400 yet isnt that big. Going from a beginning 375 bench to 400 isnt that great of a strength gain and wont result in much of a muscle gain. But if i show you someone who went from 150 to 400 on a benchpress, that guy will have about 2.5 inches more of muscle thickness on his pecs. That is an incredible strength gain and will equal out into an incredible muscle gain

    b) I havent seen a guy who can squat 500 for 20 reps, bench press 500 for 15 and deadlift 500 for 15 who was small yet ---but I have seen alot and i mean alot of people in the gym and on these forums that are a buck 65 or two and change--shouting that you dont have to lift heavy to get big. (in an extremely rare case you will see a naturally strong powerlifter who has to curb calories to stay in a weight class and that is the reason he doesnt get bigger)

    c)training is all about adaption--in simple terms you lift a weight and your muscle has one of 2 choices--either tear completely under the load (which is incredibly rare and what we dont want)or the muscle lifts the weight and protects itself by remodeling and getting bigger to protect itself against the load (next time). If the weight gets heavier--the muscle has to again remodel and get bigger again to handle it. You can superset, superslow, giant set, pre exhaust all day long but the infinite adaption is load---meaning heavier and heavier weights is the only infinite thing you can do in your training. Intensity is finite. Volume is finite (or infinite if you want to do 9000 sets per bodypart)...everything else is finite. The Load is infinite and heavier and heavier weights used(I DONT GIVE A SHIT WHAT SOME BUCK 58 POUND GURU SAYS)will make the biggest bodybuilder. (add high protein, glutamine and drugs to the mix and you have one large person)

    d) The largest pro bodybuilders in the last 10 years (outside of Paul Dillett who is a genetic alien and I think could grow off of mowing lawns) are also the very strongest-(kovacs, prince, coleman, yates, francois, nasser (although he trains lighter now) For anyone who argues that they have seen so and so bodybuilder and he trains light---well I will bet you he isnt gaining rapid size anymore and that his greatest size increases were when he was going for his pro card and he was training shit heavy. He will convince himself and others that he is "making the best gains of his career" though cuz noone likes to think what they are presently doing isnt working and they are running in place do they.... Sadly heavy drug use can make up for alot of training fallacies.

    e) Please think of the times when you make the best size gains---the first time is in the first 2 years of lifting WHEN YOU MAKE YOUR BEST STRENGTH GAINS TOO! then things start to slow down. Whats the next time? You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. And you get dramatically bigger-(im taking into effect protein assimilation, recovery etc also). The greatest strength gains you make will result in also the most rapid size gains. (if your taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group)
    I beleive in Powerbuilding not bodybuilding--using techniques that build the most strength gains in the fastest time possible while using the most effective exercises for that person. I am positive I could take 2 twins--have one do his own thing training wise, but do the same drugs and nutrition as the twin I train......come back a year later and the twin I trained would have 25lbs more muscle
    f)Ive seen powerlifters (who catch alot of guff from bodybuilders for being "fat") diet down and come in and destroy bodybuilders in bodybuilding shows time and time again. Over and over. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows.
    g) heavy is relative--it doesnt mean 3 reps --- it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom--thats as heavy as I can go on that exercise for 20 reps. I could do sets of 6 and probaly use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 15-50 reps.
    so now you guys know i believe in the heaviest training possible (safely)--ok i got to go to work--


    Mondo I find 9.5 out of 10 times that someone stops gaining its his diet that is the problem. Eight out of 10 times that same lifter wrongly thinks he is overtraining or his workouts are off. The other 2 out of 10 times that person thinks his supplements or 'juice' is the problem. I keep trying to brainwash people SUPPLY AND DEMAND, SUPPLY AND DEMAND--if you can make a demand (hard enough training) you can meet the supply (abundance of protein grams). I love when people come to me with this problem of not making gains anymore and they go thru this intricate workout, supplement, and sauce fix and all i say is "double the serving size on all your protein drinks and make sure the post workout drink is 100grams at least." Boom! they take off gaining again. I know you don't know me from adam but trust me on this one. Food (protein) is your anabolic. Anyone in this forum who is at a true stalemate, I ask you to try 500 grams a day of protien for 6 months and then come back in here and tell me what you look like. Training is the engine, food (protein) is the gasoline and juice is the Nitrous oxide system. Mondo i would say hit 2 grams per lb of bodyweight that you want to be=500grams. That could be about 200-250 in protein drink grams and you can easily eat the rest


    Well if your not meeting your energy requirements some of the protein your ingesting is going to be used as a fuel source. I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seatbelting yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to mcdonalds I'll blast as many hamburgers as I can and skip the fries. (laughing) but true. After 6-7pm I will go high protein and trace to low carbs (example huge steak and alot of a vegetable but no rice, pasta or bread). This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still have them gaining at the highest rate. Im sorry im not a calorie counter at all. Im a protein gram counter. I weigh myself and others once a month on the same scale and if they are not gaining I already know they are on high protein so I fix the problem with added mono unsat's (olive oil), flaxseeds and some extra carbs here or there. I trained a 188 lb (former cornerback-NFL only one year) and got him up to 232 and then he stopped gaining. I tried everything to get him going again but after his protein intake I just couldnt get him to put enough food down the hatch. And I really got on his ass about it too. He was burning up every thing. He loved ice cream and I said fuck it--get your protein in but pound down 1/2 gallon to a gallon a day before 6pm--he did and very quickly after that shot up up to 265 or so (with striations everywhere still). Moral of the story? I got no idea--dont follow that method.



    Yes but I am a firm believer in using cardio to take off bodyfat than screwing with the diet that built you all that muscle. I see the main problem of unsuccessfull precontest bodybuilders is they drastically change their diet that made them a huge bodybuilder in the first place. Its almost like a panic comes over them. These are the guys you see walking around huge offseason and show up at contests like scarecrows and losing 30lbs of muscle along the way. I like people to stay with the diet, but unlike in offseason to be real strict with it at night(i.e. low to trace carbs after 6-7pm as stated previously). Combined with the low to trace carbs after 6-7pm I have them do 45 minutes of cardio upon awakening (with fat burning compounds)and that works for almost every single person like a charm. In the rare case (hasnt happened yet)that it doesnt work for someone--I will make the low carb phase one hour earlier (5pm)--I havent had a problem yet getting anyone shredded so until I do theres not much more I can say....In my opinion the most important thing to do is not to panic and radically change your diet! Your continued training and eating like it is in the offseason is what is going to keep every iota of muscle that you have built on you...let cardio do its work and take the bodyfat off of you.

    i.e. I wonder what something ike animal's animalbolics and this type of training and drug protocal would produce?????

    I feel the worst diet is the diet that someone cant stand to be on and their pissed because they cant eat something. If I am training them (dieting wise) the 45 minute cardio is mandatory(no exceptions) -the low to trace carbs after 6-7pm is mandatory (no exceptions) but if they want chocolate chip cookies or ice cream or something to that effect I tell them to blast it, eat as many cookies as you can possiblly eat so you dont crave it for at least two weeks. They can do that if they follow my two rules--1)they have to gulp down a protein drink before eating anything like that. 2) it has to be before 6pm. I do this for two reasons--mentally for their spirits and two probaly for my peace of mind--I have it stuck in my head that the body strives for homeostasis at all times and losing bodyfat is a war - I like to think I am tricking the body into thinking its not on a diet---and boom before it knows what hit it-6pm comes around/glycogen stores gradually utilized for rest of the night and during sleep and POW 45 minutes of cardio first thing in morning (rest of diminished glycogen stores and then bodyfat)


    I am under the opinion of "if it aint broke dont fix it"---meaning what you did training and protein wise to be a huge bodybuilder in the offseason will keep you being a huge bodybuilder in a contest. I like people to train heavy still (at a safe rep range) and keep their protein high (with low carbs at nite) and let the cardio and supplements take the fat off. Im sorry to be so simple but an hour of cardio in the morning upon arising 16 weeks out (# of weeks depending on your bodyfat) with whatever fat burning compound/s you want to use (usnic acid, ECA, or clen etc, etc) during the day is going to get you shredded. Severely changing your diet, panicking, being obsessive/compulsive with precontest cardio etc is the surefire way of coming in flat, catabolized and a shadow of what you should be up there. (I trained a guy a couple years back who wanted to compete ---he was a hard 287lbs and I told him he wasnt ready (he had just gotten up to 287lbs--I brought him up from the 240's...but I felt he needed to get some of his weaker bodyparts up--calves, more back width)--he wanted me to train him for the show but I refused and he was pissed. He went for it on his own and this guy was so obsessive compulsive he ate tuna or chicken and rice 4-5 times a day and cardio 2-3 times a day for 45 minutes to an hour for his whole precontest. He weighed in at 206lbs onstage (206!!!) he was 287 fairly hard in offseason. I shouldnt even have to say he got smoked--finishing 13th I believe out of 16 competitors. I feel if he had his head on straight he could of come in at 237 to 242lbs and done much better (still no calves)---I like to see people get inside out-- just nasty shredded 14 days out and cruise in---

    ....In the simplest terms--no matter what way you train--if you are way stronger than last year, 6 months ago, 3 months ago, last month, last week you are getting continually bigger no doubt about it.

    3)Watching, Listening, and observing. Science has it's place in everything but I am unimpressed that many times it doesn't prove out. At one time scientists said steroids were useless. Dball on paper doesnt look like it would do great things but it does. We have drugs that on paper look like they would be the godsend and really dont do jack. Hyperplasia has been talked about for years now--science cant come up with a training or drug protocol for it. Look at Animal he has disproven with his many kits (removing estrogen from synovex) and number of mg trenbolone per cc in his fina kits---what science said couldnt be done! So I give science some virtue but I put a huge amount of weight in "power of numbers"--I dont care what so called expert or psuedo scientist says, if 198 out of 200 bodybuilders says "this stuff works" i go with that! HMB, lutalyse, etc were highly touted on paper--the bottom line is a huge percentage of bodybuilders said "they suck!"---Ill go with that science. With that said, I started observing what all the people out there training who werent making any gains compared to all the people out there who were making gains. The people using lighter weights and eating 3-4 times a day were the exact same year after year after year. Sadly as you get bigger, other elite bodybuilders gravitate toward you whereas when you are a peon they dont even give you a second look. This happened to me...I started to get much larger from coming to the conclusions heavy weights and large amounts of protein are the fast track way of doing things. Soon alot of the bigger bodybuilders in the area were asking me some questions. Shortly after that a guy name Donnie Lemiuex who was Mr Massachusetts twice (also way up there in the AAU Universe, and pretty much won everything on the east coast for awhile) and I started talking. He sure didnt start out the strongest guy around but he ended up being by far the strongest bodybuilder I knew of in that area and hence also by far the largest. You start talking to that elite guy and then this one and soon your talking to a bunch of pros and top amateurs. I started taking in common aspects to their dieting and training. Awhile after that I got to talking to guys like Tom Prince, Phil Hernon, Vic Richards, Curtis Leffler, Jimmy Mentis and a slew of top amateurs (some who are now pro). These guys by and large were eating huge amounts of protein and training with incredibly heavy weights. Theres a monopoly of bodybuilders out there who are taking a boatload of drugs yet eat 150grams of protein a day and squat with 225lbs and they are getting nowhere.

    Along with that I thought, how can I eat the most amount of protein and not get fat as hell (like I was doing in the beginning) and what happens to others who do that.....the answer was curb carbs back after 5-6pm... Third for me was which supplements actually work and which are a waste of money. Fourth for me was the 4 on 2 cruising so you could gain at an optimal rate and try to keep the hpta in check....Just my theories no more no less---hell if someone comes up with a better method than the 4+2 that looks feasible to me, Ill be the first to jump on it... (this is getting long I better shut up)




    Im not a great fan of dropsets, I personally like to see people rest pause out heavy weights instead of dropping weight off the bar so they can do reps. I believe Trevor and Duvall are very large people because they both use back breaking weights in their training (especially Trevor)---our theories are somewhat similiar--a) low volume b)use heavy slag iron to failure and then go beyond that (he does it with dropsets and I do it with rest pauses)---in my quest to forever get stronger(bigger), in my opinion dropping weight off the bar so I can do reps is not going to make me 'personally' stronger. Hence I use rest pauses (I should state I have my own way of restpausing which is a higher rep range than someone like Mentzer and Yates use to advocate). Mentzer I believe used to rest pause singles out which I think can be incredibly dangerous. Back to the subject: Trevor is a good guy and I believe Duvall is looking so incredible this year (from what Ive heard)because Trevor has him using heavier weights than Matt has ever handled. Again I say: pick your poison--either of our training is going to rough



    Lets say "John Smith" is a 275lb bodybuilder holding 16% bodyfat in the offseason. He is smooth but his heavy training and high protein eating have made it possible for his body to hold 275lbs with probaly an ideal contest weight of 226-234lbs or so. Since his present diet is allowing him to hold a "hypothetical" 230lbs of lean mass, what do you think is going to happen on a "cutting diet"....oh he will get ripped but probaly at a 60-40 or 70-30 bodyfat to muscle mass ratio loss. My opinion is to leave the training heavy (more on that when I answer densitys post) and leave the diet 90% what it is. The only changes I would make are to be religiously strict with low/trace carbs after 6pm and drop dairy 6 weeks out. Let the cardio take off your bodyfat! Forty five minutes at a slightly brisk walk on a treadmill first thing in the morning on an empty stomach--on every day except leg days will do it. Add in maybe usnic acid and a thermogenic and your going to end up inside out shredded. Thats from a bodybuilding standpoint as I hate seeing someone gain 15lbs of muscle from training so hard in the offseason just to panic diet it all off trying to get ripped. In a general everyday sense for people who dont care about losing 8-20lbs of muscle mass on their way down to leaness,--cardio and a cutting diet will work faster for them.



    So Woody you personally know all 483 or so pro bodybuildrs in this world? Woody I am not going to start naming names here of competitors I know or have known as thats namedropping and stupid but I know alot are right at the 5500-6500 range and some are right around where I am and some are beyond me. I am a extreme ectomorphic person and I have had to eat my way up to 290lbs. At this weight I am not shredded (who would be at 290?)but can see the line down the middle of my abs and the top row of abs also. But again who the hell cares?!?! Thats not what this post is about-- I talk about superheavyweights alot because thats where I am at. Of course smaller guys and people with incredible genetics eat less. We arent talking about people with incredible muscle building genetics are we? Do you think someone like Instynct is ever going to need my help? Fuck no! That guy at 5'7 can weigh 261lbs offseason fairly hard. Thats amazing and thats amazing genetics on top of hard work. Im just trying to help people who have been lifting 3-6 years who noone comes up and asks them "are you a bodybuilder"--those are the people who could use my help.


    A precontest diet--wow great!!! Thats really going to put muscle on the members of this forum! Lets all hear how they dieted down so we can put gobs of muscle on....Dont forget to put Duffy's 1-2 sustanon a day and mega anadrol stack in there too ok...John Sherman (smaller pro I wouldnt doubt he eats much as he hasnt gained a pound since he got his pro card)--next Paul Demayo (from Boston where I am from)-first show he ever did I believe at 20 years old he weighed 238lbs!!! When you have genetics like that to build muscle you dont have to go the extra mile with diet---from that time till the time he turned pro (many, many years)he only gained about18 more lbs of muscle onstage! That sucks for a muscle gain with that guys genetics! Just think what he could of done with proper eating... Does Joe Mcneal take credit for that paltry muscle gain? Flex used him for that one show and hasnt used him since...why? And I cant even believe you brought up Chris Duffy--this guy was a Mcdonalds and Burger King maniac in the offseason and everyone knows it.....Tom Prince told me about Joe Mcneal-he has a great repuatation in South Florida FOR A PRECONTEST COACH!!! -I believe Mike Ashley has used him in the past too--hes great for precontest---what the hell does a precontest coach have to do with building muscle?!?!?! NOTHING!!! ABSOLUTELY NOTHING! They tell you what to eat and how to cardio when dieting down for a show. Putting major amounts of muscle on people is the hardest thing to do in this sport bar none...I really dont care about precontest coaches--they are a dime a dozen. I sure as hell dont want to be known as a percontest coach--Duchaine was and he had no idea how to put muscle on people besides drugs. I want to be known only for a guy who can put alot of muscle mass on people who thought they couldnt get there. Now if you want to talk about Chad Nichols and Jon Parillo and some other good coaches who put alot of muscle on people --then we have a discussion.


    One last thing--I believe anyone in this forum can turn their bodies into high protein-food processing machines. In fact I dont know of a better legal anabolic than hitting twice your bodyweight with protein grams over a definite amount of time. The difference is I have always had a very tough time gaining weight and I have to keep cardio episodes to 2 or less times a week to gain weight. Someone else in this forum who wants to build muscle on "the fast track" can get their 500 grams of protein in (along with moderate carbs and good fats) but might have to do a slight moderate cardio 2-6 times a week to keep lean. Again like recovery ability, I dont generalize and put people all in one boat. An endomorph and ectomorph who have the exact same muscle building genetic potential will not have the exact same bodyfat genetics....while each might have to take in 450grams of protein to build muscle at an optimal rate, the endomorph is going to probaly have to hit the treadmill- walking 4 times a week. I would much rather have people do things that way than curb back food (protein) intake to keep lean


    But Woody Im talking about the most rapid accumalation of muscle mass possible while trying to keep bodyfat in check------------im going to give you some observations as Ive been around this sport for a long time and seen too many competitors and what they do--and you can do what you want with it

    1)Ive seen black guys gain bigtime muscle eating the crappiest diets in the world and the most half ass workouts you would ever see due to their incredible genetics

    2)I havent seen a black guy yet with incredible genetics who didnt have to eventually boatload the food to get above that 260lb mark and into the superhuge pro 300lbs plus range (vic richards, ronnie coleman etc(8000-10000 calories a day as per his interview in latest musclemag intl)

    3)ive seen a million and one bodybuilders with good genetics get into the 210-230LB (stripper look) range with nutrient dense 2800 calorie diets and heavy drugs but then top out at that 210-230lb range (and not know why they cant get any bigger)

    4)Ive seen people with incredible genetics build muscle on 200-250 grams of protein a day (nasser el sonbaty, flex wheeler, paul dillet and some other incredibly gifted pros --remember i said gifted PROS)

    5)The people out there who have incredible genetics are so very few and far between its pathetic

    6)Ive seen millions of people training for years eating squeaky clean nutrient dense low volume food diets with average genetics who never get bigger--ever

    7)ive seen superheavy powerlifters who gain alot of bodyfat with muscle in the offseason, diet down and CRUSH everyone in their area in bodybuilding shows

    Ive never seen a white elite bodybuilder with slightly above mediocre genetics get superhuge without boatloading protein in the 500 and upward gram range (jimmy mentis, I also put Greg Kovacs in here as he isnt even close to colemans or wheelers genetics, kamali, palumbo, mike francois etc)

    9)Ive seen too many bodybuilders who are stuck at the same size and think the problem is their drugs, their training, everything else except their diet.

    10) Nine out of ten times when i help someone who is stuck as a bodybuilder--getting their protein grams up to 500 from the 280 or so they were eating sends them into muscle accumalation overdrive.

    11) Very rarely have I seen a person who could stay incredibly shredded in the offseason and gain bigtime muscle at the same time (and again the only ones Ive seen do it are black guys)

    12)ive seen alot of natural guys who eat incredibly clean all year long put on 1-2LBS of muscle a year (great in 5 years they will be 5-10lbs heavier)

    13)Thinking off the top of my head I cannot think of a over 250lb bodybuilder onstage who eats less than 400 grams of protein except nasser el sonbaty (who by the way hasnt gotten any larger for about 5 years) and Dillett

    14)How many millions of bodybuilders with average genetics are using the same drugs, training the same way as each other and eating 200 grams of protein a day--alot!!! How many of those guys have 4lbs of muscle per inch of height?

    15) Some years ago a study was done on sumo wrestlers, elite bodybuilders, and a untrained group of people trying to determine the upper limit of lean body mass in a human being. The sumo's while having the greatest bodyfat percentage also had the greatest lean body mass above the elite bodybuilders and way above the untrained. Why? Sumo's for the most part dont weight train but eat excess amounts of rice and fish...shouldnt they have less LBM than the elite bodybuilders? How are they developing that kind of muscle mass if they are not weight training to get it? Obviously some kind of adaption is taking place with the excess food intake allowing for great amounts of muscle mass. What would happen if they took the precautions to keep their bodyfat in check with cardio day and night?

    I personally am an overkill guy---I would much rather maybe take in too much protein and excrete the excess than worry about taking in inadequate amounts of protein and losing out on muscle mass I would of gained and wasting these workouts (that Im killing myself with)---I'd rather use cardio and low/trace carbs after 6pm to keep my bodyfat levels in check than be safe and take in 2500 calories and worry about half filled glycogen stores or worse yet catabolism of muscle. My mindset is to turn someone into a machine--heavy weights, high protein, filled glycogen stores, use the treadmill to solve the excess--it sure as hell isnt easy but its the fastest way Ive found to get someone from point A to point B. And woody if you think a 6 foot 170lb man with average genetics can turn himself into a 6 foot 300lb superheavyweight bodybuilder on 2500 calories a day, and 200 grams of protein a day your sadly misinformed. You can look at world class powerlifters in the lower (under 200lb)classes. They are lifting shit heavy, many are using boatloads of drugs, why the hell arent they getting dramatically bigger if thats all thats needed? Food thats why. Now you put a superheavy 360lb powerlifter on the treadmill 6 times a week for 45-60 minutes a day and low trace carbs after 6pm and Ill show you a massive bodybuilder in about 3 months.


    :I disagree strongly on that. No matter what the method someone uses to gain super strength gains-its imperiative they do so. If you put someone out on a deserted island with 135lbs of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight...the sad story is his gains will quickly come to a halt because his limiting factor is amount of strength he will gain. He has 135lbs to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes-- In 5 years i'll show you a big Gilligan.
    I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"--you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. If you dont write down your weights and every time you come into the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr gym member does 235 for 9 on the bench press this week, "tries to keep his body guessing" by doing 80lbs for 13 on flyes next week, 205 for 11 on inclines the week after, 245 on hammer press for 12 the week after that --and so on---there is only a limited number of exercises you can do. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything--absolutely not. Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change?
    Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. All year long have the first twin blast away until he brings his squat for 20 reps from 150 to 400lbs. Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. Believe me he is going to be sore and he will be shocking the body every time but he will not gain shit after about the third leg workout. Because the load didnt change. There is no reason for his legs to grow in size due to the strength demand presented. The first twin who can now squat 400 for 20 is going to have some wheels. I use rest pause because in my opinion it is the utmost method to rapidly gain strength. Others might like a different method--thats up to them, doesnt matter as long as they are rapidly gaining strength. I try to bring someone through the shortest but intense workout they can to produce rapid strength increases--use glutamine, extreme stretching and 3 days for recovery, and then try to make them grow again. If your gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. Take that exercise and method to its strength limit and then when you get there then change to a different exercise (and maybe method) and get strong as f#cking hell on that one too.


    This is how I show someone the intensity they should be putting into every exercise and it really opens some eyes up quickly in the people I train. Either next quad workout or next time you dont feel like doing your normal leg workout, be true to yourself and take the number of plates you load up on the leg press for a hardcore 10 reps deep ---cut it exactly in half and do one set of 50 reps deep. So if your bragging to everyone that you can do 12 plates on each side for 10 then guess what your going to be doing - 6 a side for 50. And you know what-- everyone reading this can do the 50 reps, it just comes down to who has the most balls or not. You cannot lock your knees the whole set and you cannot rest your hands on your knees either. I try to get 25 first and then pause at the top (with knees slightly bent) and take 5 deep breaths and then get 10 more (5 deep breaths) and 5 more.(im at 40 now)..then the last 10 reps is pure tortuous hell...i usually do 3 reps (take 3 breaths)3 more reps, 3 more breaths, then 2 reps (3 deep breaths) and finally the last 2 reps=50 reps. Your legs will be absolutely destroyed and you better start stretching or walking the next day is going to be an adventure. My best ever was about 3 years ago I got 7 plates a side for 50 and i go deep (knees to armpits deep). The people that I have seen who cannot make it to 50 are people who dont have the mental fortitude to take pain and get pissed off or someone who starts to cramp. But youll learn alot from that one set, you will learn the intensity it takes to approach every set on every other bodypart and exercise you do.


    : honestly I have no idea, I am continually into "accumalation of muscle" mode and I think if you start counting fat grams and carb grams in a size building program you'll drive yourself nuts. Personally I eat like the following every meal.....65 to 110 grams of protein down the hatch is imperiative, then I satisfy any other hunger needs with complex carbs......the fats I take in (besides whats in red meat and eggs etc) are flaxseed and extra virgin olive oils. After 6-7pm I lower my carbs dramatically and only take in protein and (low carb vegetables). I dont get fat this way. If I come to a sticking point with my bodyweight I start with one tablespoon of olive oil in my protein drinks and make my way up to 3 or 4 tablespoons over a weeks time. I dont include olive oil in my nightime protein drink though. As long as I get in 450 to 600 grams of protein in a day things keep moving upward. Ive never gained muscle easily (ever)-its a continual meticulous process for me.....thru trial and error Ive found simple things like 550 grams of protein and olive oil to get my calories up (when the eating gets tough) has been the key. I am ectomorphic and my mother was painfully skinny and I seem to be built on her lines---I know my body would love to weigh 168 to 175lbs normally without ever training--I've really had to put my time in at the dinner table for the past decade (plus) and it gets seriously annoying sometimes....but I do believe that the plate in front of you 6 times a day is what makes the difference between 97% of the 185-225lb bodybuilders out there and the 3% of the 260 to 310lb bodybuilders out there.

    1)protein drink(olive oil 600/milk 210/water 0/powder 260/flaxseed 50+ oatmeal 200+ banana 102=1420cals

    2) post workout drink=3 cups cranberry juice 390, four scoops protein powder 520, 2 baked potatoes 284=1194cals

    3)chicken rice casserole-cup of rice 190 chicken 581, sauce 150 , two cups milk 280=1201 cals

    4)T bone steak 1419, water with lemon (trace), mashed potatoes (400)=1819cals

    5) protein drink with olive oil 600/powder 260/milk 210/ water 0 and protein bar 290 = 1360

    6)two cups 2% milk 280 and 2 cups cottage cheese 440=720 so my total came out at 7714 calories for yesterdays eating.






    I wrote a long damn answer to this yesterday--took me like 45 minutes and the whole thing reset and I lost it all. Probaly not going to go into detail like I did yesterday but here goes....I buy in bulk period. I buy eggs (5 dozen), ground beef(10lb chubs), rice etc in bulk and save a grip of money. I also always buy according to unit price which seems simple but most people overlook it. I scour flyers for steak deals and go to the supermarket that is selling London Broils for 1.87 a LB and snatch up a slew of them. I am a stingy frugal shopper--my biggest expense is protein powder (I use the 4.4 Pro complex). At lunchtime at work every day I go out to eat (otherwise I go nuts eating homemade food all the time). I am "COUPON BOY"---I get tons of restraurant coupons in the mail and use them religiously. Dennys, IHOP, Aculpulco etc you name it...most of these coupons are 10 bucks off or one meal free if a meal of greater or equal value is bought. My buddy and I split the bill and I end up getting a free meal every other day. Ill go to Dennys and order the T-bone steak or chicken breast with rice no problem. I eat pretty much the same things every day (as in the post above) except at lunchtime where Ill mix it up. I am paying less for food than alot of people eating 3 times a day who dont lift (outside of protein powder). I have tried hard to get sponsored this year by a protein powder manufacturer to negate some of those costs.....Metrx added me to Team Metrx which allows me to incredible discounts on their stuff but comes out to the cost of my intake of Pro Complex(which I love and stay with). Optimum Nutrition's sponsorships are tapped and ISS research were/are considering....we shall see what happens.

    every workout I destroy or beat my previous. Every single time. My brutal life or death war is with that training notepad and I am fucking determined to be the winner. That piece of paper will not own my ass--no way in hell. I am adding 5-10lbs (at least) every time that exercise comes up again (for the same rep range). On large exercises involving back and legs sometimes its 20lb jumps. On a positive note I rotate 3 exercises per bodypart so I have about 10-11 days between repeating that same exercise which really allows me not to get burned out on it quickly. Only when I feel my rep range went a little too low last time that exercise was done do i think about staying with the same weight. I say "think about it" because I cant stand using the same weight and I virtually always end up throwing a 2.5lb on each side anyways just for my conscience. I can go a whole year beating last weeks performance (and I have the training log to prove it)..Sometimes like on a bicep exercise I can get to my strength limit in 6 weeks though.....My girlfriend hates being around me right before the gym--I pace around, have anxiety and I am very irritable. Why? Because I get nervous knowing I have to beat that damn notepad. Its like anticipating a fight with someone and its nervewracking---but I do not let myself lose. I know this much from training so long--if I only equal last weeks weight and reps I've wasted time and haven't gotten any bigger. If I continually destroy that notepad's previous records I continually get larger over time.
    Sadly there does come a time down the road where the poundage-jumps slow down on an exercise and I start fighting for a rep here and there to beat last week. When i go about 3 workouts with an exercise like that where a exercise finally beats me, I change the exercise and its time to destroy the new one I pick. I can relish in the fact that 98% of the time I am the winner though.


    like people to do this at their meals
    1)pound down the protein amount they must get in first for that meal
    2)add flax or olive oil to that meal if it allows it..i.e. protein drinks etc (and its before 6pm)
    3) finally eat carbohydrates to satisfy any other hunger pangs at that meal and dont worry about grams! If you cut your carbs off at 6pm the nite before you can pound raisin bran at breakfast and pasta at lunch etc etc your not going to have to worry about it (your going low carb after 6pm again tonite) Offseason you shouldnt feel like your abstaining or dieting--hell if you want 25 chocalate chip cookies--pound them down at 2pm (after you downed your protein drink first)

    After 6pm worry about carb grams--keep them low to trace--just delete potatoes, pasta, bread, cereals after 6pm and boatload all the corn, peas, or vegetables you want with your (after 6pm) protein sources.

    I dont know about you guys but I can put away the food (hell my name is up on a plaque at a restraurant 16 times out of 23 people for wolfing down this meal called "THE HE-MAN SPECIAL") but with 550 grams of protein coming in I still have trouble getting enough carbs in sometimes-I have to almost force feed myself ---Im just not that hungry by the time I down that huge steak to suck down huge amounts of pasta (especially at 6 meals a day pace)----My opinion is use carbs only to satisfy the rest of your hunger before 6pm and the veggies to satisfy hunger after 6pm and dont worry about counting carb grams.


    Post workout regardless of time of day--
    for me its 75-110grams of protein in a protein drink consisting of 3 cups of cranberry grape (or dextrose or any kind of similiar concoction you want to come up with)--glutamine, creatine and some kind of complex carbs (I eat 2-3 potatoes) but you could do a double serving of oatmeal, some rice, dry pasta etc etc).......................
    thats post workout for people who train at morning or night. There probaly is 2 more meals after that one for most people who train after work at nite. See alot of this depends on 'that person' and what time they workout and how many meals they are eating after their workout. The absolute last meal of the day is definitely no/minimal carb-minimal fat and high protein-no exceptions to that rule. Theres not a quicker way of piling on bodyfat than high carbing or high fatting it right before bed no doubt (the variance being on glycogen stores). Up to now I have been generalizing for the masses because alot of you are worried about bodyfat but the second to last meal of the day for you guys who train at night is going to depend on who YOU are. If you have a tendency to gain fat easy then I would go high protein low carb and low fat at that second to last meal. If you have trouble gaining weight or if you feel flat glycogen wise i would have high protein, mod to low fat and mod to low carb that second to last meal. I cant write something in stone for 100 people who have different bodytypes. The general rule of thumb would be (disregarding post workout meal) high protein low carb low fat at nite. A high school kid trying to desperately gain weight could moderately carb it up and take in olive oil at that second to last meal (after he gets his protein in). An endomorph who is 40 years old and trying to put on as much muscle mass as possible will still not be able to do that. You guys have to take a look at yourselves and think that one out. The average guy could do the post workout meal (5pm or so) then have a big steak with a boatload of veggies and a little dry pasta or small amount of potatoes if he wanted at 7pm and then have a protein drink and some roast beef cold cuts before bed at 1030 or so and he would be right on the money (but we are not all average guys in here are we?)

    i totally agree with that instynct but I try to develop a plan of progression pushing toward the future bodybuilding efforts. I kind of look at things not so much as "this time in the present" but how can I make myself continually better in the longrun. For me supersets will work but in the long run how can you progress on them? --(by increasing the loads would be one way)--the only problem I find in them is you end up pissing people off in the gym who see an empty machine or barbell lying there and you yell "hey im using that" while your doing the other part of the superset.
    Slow mo reps again--can you use them in an efficient way that will be long term progression? I dont think my way is the only way at all. I just personally like to use rest pausing and progressively heavier weights for myself and the people i train. Whatever method you or BBBD or anyone for that matter --on this board use that allows you to be better next year than you are this year--will work in my opinion. I tend to train at gyms for 2-4 years and then change gyms and in that time i do alot of observing. And I see the same guys at the exact same size year after year benching (and lifting) the same weights over and over without fighting for those 2.5 to 10lb plates every week. Its like they are programmed to always lift 225 or always lift 315 in the bench. What the hell happened to trying to get 320 and 325 etc etc? If i stayed the same year after year like some of the people I see in gyms slaving away I would quit...I would see no reason to do something I cannot improve upon. I think alot of you guys have the same mentality as I have and that is--if I do something I have to be the best I can personally be at it--I cant go half ass with it. It amazes me to see people train hard and then not eat. Or train with the same weights year round.




    as im late for work--I cant make this post long but let me leave everyone with food for thought. There are roughly 400 pro bodybuilders in this world. Most with elite genetics for muscle building. Think it out and of those pro bodybuilders who are the most massive of the bunch? Did Dorian have the best genetics? I dont think so. I would give that to Flex Wheeler and Paul Dillett. But Dorian used backbreaking weights to make himself king of the hill. Just like Coleman has done, and Bertil Fox did. Mike Francois. Lee Priest. Shawn Ray has incredible genetics yet always stays in a comfort zone of weights and is one of the smaller bodybuilders onstage. So with genetics on the pro stage being just about equal across the board (with some variance)if strength meant nothing--you wouldnt have guys like Coleman and Yates and Haney etc winning Olympias. You would have incredible genetically gifted pros who did 75% intensity training with comfortable weights. Kovacs will not win a pro show because of his structure, but if you think Greg Kovacs would be even close to as massive as he is if he got satisfied doing 225lb benches and 350lb squats--there is no way in hell. So i stick to my opinion for anyone on this board: The day you reach your ultimate strength potential is the day you will be the most massive your genetics will allow. And if you dont believe that--stick with the weights you are currently using for the next 10 years and come back and please let me know how much larger you have become.



    breakfast: oatmeal(5) with soy grits and ground flaxseeds on top (23) a little bit of milk(2) in the oatmeal and a protein drink (55)=85grams

    afterworkout snack-two potatoes(7) and a double serving protein drink in cranberry grape juice (110) =117grams

    lunch (quick one cuz of my work)-can of ravioli (11) and protein drink(65) (cup of water cup of milk in there) =76grams

    snack--two 99cent bigmacs(54) and 2 cups of milk (20)=74 grams (hey I could lie and say a turkey on wheat but im being truthfull here)

    dinner -1lb of hamburger (100) cooked drained and then washed off with water thoroughly (to remove as much fat as possible)with condiments and noodles (4) =104grams

    I keep reasonably lean by taking in zero to trace amounts of carbs (found in vegetables) after 6-7pm

    nitetime meal-six eggwhite omelet with peppers or peas(20) or roast beef cold cuts with half water-half milk protein drink (65) =85 grams

    Thats 541 protein grams on average and with me usually eating larger portions than measured I probaly venture toward 600 grams alot. If you look at the food I eat its pretty cheap, specially the way I buy it in bulk.



    honestly I have no idea, I am continually into "accumalation of muscle" mode and I think if you start counting fat grams and carb grams in a size building program you'll drive yourself nuts. Personally I eat like the following every meal.....65 to 110 grams of protein down the hatch is imperiative, then I satisfy any other hunger needs with complex carbs......the fats I take in (besides whats in red meat and eggs etc) are flaxseed and extra virgin olive oils. After 6-7pm I lower my carbs dramatically and only take in protein and (low carb vegetables). I dont get fat this way. If I come to a sticking point with my bodyweight I start with one tablespoon of olive oil in my protein drinks and make my way up to 3 or 4 tablespoons over a weeks time. I dont include olive oil in my nightime protein drink though. As long as I get in 450 to 600 grams of protein in a day things keep moving upward. Ive never gained muscle easily (ever)-its a continual meticulous process for me.....thru trial and error Ive found simple things like 550 grams of protein and olive oil to get my calories up (when the eating gets tough) has been the key. I am ectomorphic and my mother was painfully skinny and I seem to be built on her lines---I know my body would love to weigh 168 to 175lbs normally without ever training--I've really had to put my time in at the dinner table for the past decade (plus) and it gets seriously annoying sometimes....but I do believe that the plate in front of you 6 times a day is what makes the difference between 97% of the 185-225lb bodybuilders out there and the 3% of the 260 to 310lb bodybuilders out there.


    Copa was a tough one for me training wise at first. He is somewhat endomorphic as stated yet his goal was to make an impact as a lightheavy. At 5'7" 205 offseason that would of made him a middle of the class middleweight. So the dilemna was do I take him down to 185-190lbs or so and then try to bring him up at 8-12 percent bodyfat with alot of treadmill work? Or should we go into muscle accumalation fast track mode and get him up to the top of the lightheavies as quickly as possible? I asked him this and he said "lets get this freight train rolling"--so we are trying to keep his bodyfat the exact same and get him up to 240lbs as quick as humanly possible. And then we will decide to maybe make the jump to 250-260lbs or lean him out a little bit and bring him up with some more treadmill work. That would make him a (actually 5'6" 3/4) 195-198lb lightheavy who will do some major damage. Copa has a set of wheels on him that arent going to make any other competitors want to trade leg shots with him any time soon. I dont think he realizes how good he is going to be in a show which is a trait of humbleness I like to see in bodybuilding. Like Coastal and kjigga this guy can put the food down the hatch. Guys like that make my job easy--I just jump start the car and get it moving and they keep pouring gas in the tank. The only problem i forsee with Copa is keeping him in the lightheavies as we might end up having to lose 10lbs of muscle (if he tops out at 255-260) to make those 198's.

    This stuff is fun as hell for me--I love shocking the hell out of these guys who pay me to train them. I know at the beginning they are thinking "well ive been stuck here for awhile what possibly could this guy do to change me"---that right there is absolutely the funnest part of it for me.



    I have the originals to the pics cris sent above. For some reason he looks a little smoother above than in the originals, maybe he saved them as jpegs instead of BMP and lost some of the detail. I have also seen cris's pics at 254lbs when he started with me 8 weeks ago and now he is 25 or so LBS larger and leaner than he was at 254 (by my eye).
    Onswole I have some radically different opinions on the best way to put on lean muscle mass at the absolutely fastest rate possible. Out of the seven bodybuilders I have trained in person the last few years every one of them has gained at least 54lbs at a leaner bodyfat in less than 2.5 years time. I dont want to be known as a precontest trainer--that bores me honestly. Shedding bodyfat takes 4 months. Getting 4lbs of muscle per inch of height takes people years (or never)! The "main problem" in bodybuilding isnt that people cant get shredded..(although that is a difficult task in itself) Its that most people dont have enough muscle mass to make a dramatic showing. I have been doing online training since August and have trained or am presently training 8 people during that time. My first client went from 184lbs to 214lbs (at his last weighing) in 4 months. His bodyfat was tested at 7.7% at the beginning and then at 208lbs it was tested again at 7.6%. My present clients are pretty much doing the exact same thing. Im not making people fat, Im putting muscle on them at the fastest rate possible. Cris makes my job easy, he has very good genetics but i felt his diet and training werent the most productive to gain at optimal levels. All Im doing is putting him into a fasttrack method of gaining muscle. My methods involve making huge jumps in muscle mass in 4-7 weeks and then cruising for 2-3 weeks and then jumping up in muscle mass again for 4-7 weeks etc etc. Whenever i take on a new trainee--they usually make that big 12-25lb gain in the first gaining phase and then we try to blast up 10lbs of muscle mass in each gaining phase after that. As with everything these eventually turn into 5LB jumps as someone gets more advanced. Regardless this puts them at a rate where they are gaining 30-60lbs the first year. I have chris and most people I train on low to trace carbs after 6pm so his glycogen stores are slowly depleted and any excess isnt being stored as bodyfat. He then fat loads or carb loads(always with high protein) at the first 3-4 meals of the next day.
    In another 45 days cris will be 10lbs larger and either at the same offseason bodyfat or slightly less bodyfat. And when cris gets to 300lbs (probaly somewhere between April and June) he will be at the same bodyfat you see or a little bit leaner. As this is chads board and this is starting to sound like an advertisement for my methods (which I dont want) --I'll stop there. Ive written some articles for AE and put alot of my theories up at Animals board if you want to look at them




    That is true but I believe certain exercises put you in a better mechanical positions---otherwise people would be building gigantic triceps from kickbacks and one arm reverse extension movements which doesnt happen much compared to reverse grip benches which most people get good results from. So I think its very important to find key exercises that work for you and rotate them. Lets look at back thickness....someone could do heavy pulley rows for thickness but what really is that doing toward great results for the traps or erectors? Hence Deadlifts and another thickness exercise such as rack deads, bent over rows, or t bar rows should probaly be used and rotated too. Only a study would show for sure but in my mind someone is going to build far better triceps rotating close grip benches, reverse grip benches, and lying ez bar extensions than coming in and doing a rest pause set of tricep pushdowns every tricep workout. Again key exercises/different mechanical positions but (yes the whole tricep contracts in every movement)--the whole quad contracts on leg extensions as it does in a squat but there is no doubt that a deep squatting movement is key in building large quads-------------besides that I think the main problem is that the workout you describe would be so unbelievably boring with zero variety that you would burn out on it mentally in a short amount of time.


    calves--I believe I have found a key in calf development that will get anyones calves past that sticking point no matter how crappy their calves are. Its also about as fun and comfortable as getting your tonsils pulled-lol --my three favorite exercise to rotate are
    1) leg press calf press
    2) seated calf raise
    3) hip sled or hack squat calf press
    The method is one straight set (after warmups) with 12 reps being the goal. Its up on the toes and then a counted 5 seconds down to the very bottom and then 15 counted seconds at the very bottom stretch and back up again. I believe it is that very stretch that is making the peoples calves I train respond so well. The first couple you think "ahh this will be cake"--at about the 6th rep it becomes "goddammit this is pain"---at 9 reps people are now looking at you shaking and you think one of two things to yourself "ok this is too much pain and IM a pussy" and stop there or you decide "I am the most hardcore motherfucker in this gym" and you somehow will yourself thru 10, 11 and the 12th rep (which you must finish on the negative)
    All I ask is that if your calves havent budged in a while, for the next 3-6 months try this and keep adding progressively heavier and heavier weights if you make it to that 10th or 11th rep---and then come into this forum and let me know if this did jack crap for you or dramatically changed your calves.

    One more thing I wanted to reiterate to people is -I believe the lowest gain of any guy Ive trained online has been 14lbs in 2 months with 32lbs or so being the top, so lets say for reference sake that 18-25lbs is the average. In that 2 months time people are only doing 24 workouts. That is it. Eight weeks times 3 times a week=24. So for laymans sake we are getting around an average of 1 LB per workout. Thats not a pure lb of muscle per workout with glycogen, water, and (hopefully not) bodyfat and other factors taken into consideration. But I wanted to show people how important every workout and every meal is and why I constantly drill into peoples heads "Do not miss meals!"



    no there are going to be trace to some carbs in many foods. Without going into great detail, in my plan you want to limit starchy or complex carbs--potatoes, rice, pasta, cereal, etc etc after your predetermined cutoff. That cutoff has to be determined by you guys. Some of you might go to bed every nite at 2am and get up at 11am while some might go to bed at 10pm and get up at 5am. The endomorph guys usually have to cut off the carbs a little earlier than everyone else. When I say cut off carbs I say it in a very lenient sense. I know there are carbs in milk, vegetables etc etc but a general rule is this :: lets say you go to bed at 1130pm every nite--I would make the cutoff probaly 6pm or 630pm or so. Before that time everything goes and if you get at least 60plus grams of protein in at every meal Im happy with that and you can eat carbs to your hearts desire. Well first I should state that at every meal I want the protein amount your supposed to eat taken in first, and then vegetables and lastly complex carbs. Believe me you pound down a 16 ounce steak with two helpings of peas you arent too hungry for a loaded up baked potato afterwards. So with that said--after your cutoff mark your pretty much eating high protein and vegetables etc and leaving out the complex carbs. A sample 630pm meal for me is a 16ounce prime rib with a huge Ceaser salad with some green beans on the side and about 2 small bites of the huge sweet potato that comes with the meal(because IM full at that point)--630pm is my lunch at work and I usually go to restaurants where they give me good deals-(coupons, freinds etc)-so Im the prime rib king--LOL
    My next meal after that is about 900pm and is usually a protein drink in milk and half a zero carb protein bar or some cold cuts (something to that effect)
    My last meal after cutoff is 1130pm and is usually roast beef cold cuts and 2 cups of milk or a protein drink and a chicken breast or egg white omelet with milk--something along the high protein-lower carb genre.
    Of course if you train at nite (which I dont) you would plug in the post workout meal directly after that workout. For the guys I train that is 80-100 grams of protein in 75 grams dextrose or 3 cups of juice (I like the vanilla protein and grapefruit juice combo myself as im gagging on everything else now) --along with that is a multi vitamin, 7.5 to 10 grams of creatine and an insulin protocol if that is used. Glutamine is usually in most of the protein powders I buy but if it isnt someone would also take that in post workout too. I hope that kind of clears some things up for you.
    I need to say the following because I think some are getting confused about my training philosophy. And this is my fault because I stated how I train personally(I know my recovery levels pretty well). Whenever I train someone new I have them do the following --4 times training in 8 days---with straight sets. Sometimes with rest pause sets but we have to guage the recovery ability first.

    Day one would be Monday and would be
    Chest
    shoulders
    triceps
    back width
    back thickness

    Day two would be wenesday and would be
    biceps
    forearms
    calves
    hams
    quads

    Day three would be friday and would be
    chest
    shoulders
    triceps
    back width
    back thickness

    (sat+sun off)

    Day four would be the following monday and would be
    biceps
    forearms
    calves
    hams
    quads

    and so on wenesday friday monday wenesday etc.

    Your hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set. That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set(depending on your recovery abilities again). For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.

    Three key exercises are picked for each bodypart (hypothetically we will use flat dumbell bench press, incline smythe bench press, and hammer press)---USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that point you change the exercise and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you eventually bench pressing 905 for reps obviously)---Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail---
    As you progress as a bodybuilder you need to take even more rest time and recovery time. READ THAT AGAIN PLEASE AS YOU PROGRESS AS A BODYBUILDER IN SIZE AND STRENGTH YOU NEED TO TAKE EVEN MORE REST AND RECOVERY TIME. EXAMPLE: My recovery ability is probaly slightly better now than when i started lifting 13-14 years ago but only slightly...but back then I was benching 135lbs and squatting 155lbs in my first months of lifting. Now I am far and away the strongest person in my gym using poundages three to six times greater than when I first started lifting. With my recovery ability being what it is both then and now do you think I need more time to recover from a 155lb squat for 8reps or a 500lb squat for 8reps? Obviously the answer is NOW! This past year I have been really pounding the slag iron as heavy and hard as I can in preparation of trying to get onstage at about 252lbs early next year. That means a hard 300lbs to me offseason and im pretty damn close to that right now. The gains I have made in strength this past year even at my lifting level are nothing short of phenomenal (in my mind). With those strength gains comes the ratio of recovery factor. Whereas a year ago i was training 2 on one off 2 on one off and getting away with it with extreme stretching etc....about 2 months ago i took an extra day off on the weekend because of work obligations and I just started to feel somewhat tired because of how heavy my weights were. If my strength keeps progressing at this level I am eventually going to have to train Monday Wenesday Friday Monday Wenesday Friday like outlined above simply because I am reaching poundages that are so far and away above my beginning weights-I have to take the neccesary recovery precautions. I am still training as often as I possibly can per bodypart--thats key to me. The more times I can train a bodypart in a years time and recover will mean the fastest growth possible! Ive done the training a bodypart every 10 days system in the past and while recovering from that--the gains were so slow over time I got frustrated and realized the frequency of growth phases(for me)was to low. I want to gain 104 times a year instead of 52--the fastest rate that I can accumalate muscle (YET AGAIN WITHIN ONES RECOVERY ABILITY-I CANT SAY THAT ENOUGH)
    In the past 4-5 years that I have been slowly changing my philosophies of training Ive been gaining so fast the last couple of years its been pretty amazing. Ive got my training down to extremely low volume (a rest pause set or ONE straight set) with extreme stretching, and with recovery issues always in the back of my mind. Like Iron Addict I realize the number one problem in this sport that will make or break a bodybuilder is overtraining. Simply as this--you overtrain your done as a bodybuilder gainswise. Kaput. Zip. A waste of valuable time. But I also think there is a problem with underfrequency (only if you can train hardcore enough with extremely low volume to recover)--As stated in an earlier post I skirt right along the line of overtraining--I am right there...ive done everything in my power (Stretching, glutamine, "super supplements", sleep)to keep me on this side of the line and its worked for me. I believe everyone has different recovery abilities--the job of a bodybuilder is to find out what their individual recovery ability is and do the least amount of hardcore training to grow so they can train that bodypart as frequently as possible. For anyone who wants to follow my lead that would mean starting out with straight sets training 4 times in 8 days and strictly guaging yourself recovery wise with every step up you take (statics, rest pauses)--i hope this clears some things up



    Notpuff for the next few months take note of people who you see in the gym that never change. They will be the ones using the same weight every time on exercises every time they go in the gym. These are the people who go 135, 185, 225 on the bench every time its chest day. Your best freinds in the gym are the 2.5lb plates--your very best buds!!! You put those 2.5lb plates on that bar every time you bench press for 52 weeks and now your bench is 250lbs more at the end of the year! That would in my mind be another inch to inch + half thickness on your chest. Can it be done? probaly not at that rate but TRYING TO DO IT will get you alot bigger than doing what 98% of the people in the gym do. Unless you are gifted genetically to build muscle at a dizzying rate (most people arent) the largest people in your gym will also be the ones heaving up the heaviest weights. Do you think they started out that way? No they were probaly 175lb guys who bulldozed their way up to that level. A perfect example are male strippers. (No offence Dancer) These guys use a boatload of drugs on par with hardcore competitive bodybuilders. After an initial phase where they grow off of steroids like everyone else--their growth stops (like forever)---Why? because they arent eating 500 grams of protein a day and dont fight and claw their way to 500lb bench presses and 700lb squats and deadlifts. They stay on the drugs for years and years while stripping but dont go beyond that 200 to 220lb range. So much for juice being the total equalizer. I dont know why everyone makes this such an elite science when in actuality its pretty cut and dry. If you keep a training log and note your weights used for the next 5 years and find they are still the same you will pretty much look "still the same" in 5 years. If you double all your poundages in the next five years in everything, your going to be a thick motherfucker.....If someone ever took a ratio of people who dont make gains to people who do, it would be pitiful. I would venture to say that 95% of people in gyms across this country arent gaining muscle and are wasting their time. The best advice I could ever give a guy starting out lifting is "go train with an established powerlifter" ----Fact: Dorian Yates and Flex Wheeler used drugs (Flex (straight from the persons mouth who gave him shots for a very long time)used some of the most abusive amounts I have ever heard of) Do you think Dorian Yates had the genetic gifts that Flex Wheeler had? Not a chance yet Yates willed himself with brutal slag iron to be utterly massive....On the other hand flex does his 3 sets of 10 reps with 185lbs and goes home. Yates hit 318 in the offseason and 270lbs at his contest peak. Wheeler I believe topped out at 265 offseason and 238 or so contest. Wheeler had the better physique yet Yates won by being so overpowering. Think it out.
    Oh by the way take a look at the Yates who is a lowland mountain gorilla--this is ridiculous. I believe he was 297lbs here at a guest posing.


    everybody out there gains 90LBs? if that was true noone in this world would be unhappy with their gains. Every 175 kid in the gym would be 265lbs in 18 months...cmon skylor we know thats not happening. If anyone in this forum thinks they will get massive--squatting 200lbs and benching 185lbs you really need to choose another activity. THE PEOPLE WHO MAKE THE GREATEST STRENGTH GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER TIME ACCORDING TO THEIR GENETIC POTENTIAL. If skylor and notpuff never get anywhere close to their ultimate strength levels(AT WHATEVER REP RANGE) they will never get to their utmost level of potential size.
    Dorian took off major time after he stopped competing and lost alot of the weight he had on him. He is 235-245lbs now and happy at that weight-- after training for a while. What does he have left to prove? The man doesnt have to walk around at 280lbs to garner respect....the guy ruled the roost for almost a decade. More power to him that he doesnt feel the peer pressure to be "inhumanly massive"
    I saw another guy in this thread talk about doing one warmup and then an all out set and complained of injuries. WHY THE HELL ARE YOU COUNTING WARMUPS? If it takes you 6 sets to warm up or if it takes only two it doesnt matter--ITS A WARMUP!!! Its only to get you ready for your main one or two sets on an exercise. Do as many warmups as it takes you to feel ready....Dont live or die by warmup sets---they dont count!!! If I went in and did one warmup on rack deadlifts at 135x6 and then went right for 650 for 10 for my main set Im asking for a slew of injuries! Notpuff the only thing I keep hearing you say to people is "you must have good genetics" ---well if you have bad genetics isnt that more of a reason to maybe take some of this info in?! I dont see any pros on this board....many of these guys dont have superior genetics for building muscle fast. I know for sure I dont have genetics ala coleman or cutler. But I know this--if i stuck around doing supersets and volume training with poundages 250lbs and lower for the last 8 or so years, Id be nowhere close to what I am now. WHY THE HELL IS FLEX WHEELER--THE BODYBUILDER WITH THE GREATEST GENETICS ON THIS PLANET a small pro? Ill tell you why--his training is laughable. Do you think Ed Coan has incredible genetics for muscle building? No he probaly has middle of the road genetics. But if you think Ed Coan would be anywhere as large muscularly as he is right now by doing volume training and the typical 225 benches, 250 squats and 225 deadlifts your fooling yourself. Do not confuse a strong guy who is small with someone who makes himself brutally stronger over time. IT IS STRENGTH GAINS over time that is the key----its not "oh Stickboy over there can bench 315 and he looks like crap"---well Stickboy was granted god given strength...thats just great....so what? Now if Stickboy works his ass off, and eats correctly and brings that 315 bench up to a 550lb bench then you will see some major muscle gains (up to the point his genetics allow). Im not a HIT or periodization or any voodoo disciple--I follow my own methods and plans as I am sure instynct and Iron Addict do. But the baseline for all of our methods seem to be the same thing---"what can we do to become the strongest individuals that our genes will allow?"----I havent come across an individual yet that was determined, listened to me 100% and did not miss meals who I could not turn into a person who hears "are you a bodybuilder" or "wow your big" in his travels. I think "complaining about genetics" is sometimes a cop out for people who dont really have what it takes to get to that "full bore" level of intensity that inches you up the muscle ladder.


    isolation and high rep exercises? Ever see his video? 805 deadlifts for 2 reps, 765 for 6 reps deads, front squats with 600lbs for 6, 200lb dumbells being thrown all over the place for chest, miliatary presses 315 for 12 and he has done a double with 405. Muscular Development should be embarrassed to print such idiocy. I believe Coleman was clean or close to it (Texas A+M could probaly say better than I could) when he was powerlifting and when he was an amateur bodybuilder. He won the Natural Universe and got his pro card at roughly 220-230lbs shredded to the bone and if that was natural or close to it---thats about 270lbs offseason and would be a huge natural bodybuilder. Since that time he has hooked up with Chad Nichols and blasted (with juice) up to his current 265lbs contest weight and 320lbs offseason. He trains heavier now than he ever did.... The man has used extremely heavy weights and powerlifting fundamentals to become the most massive bodybuilder walking this planet.

    Skylor here is a question for you-----Who is the last incredibly massive bodybuilder you have seen (juice or not)who couldnt incline 405, squat 550, deadlift 550. I am talking freak-massive ala dorian, kovacs, francois, etc.....there are slew of guys in gyms using mega amounts of steroids on par with pros who are no where close to a pro's size.....some with sucky to mediocre genetics, yet some with superb genetics. But the pro's using weights that are up there in the stratosphere are by and large the most freakish. These are pros we are talking about, who all have superior genetics. Do you think Yates, Francois, Cormier etc all just had natural genetics for incredible strength, not ever having to work for it? Jean Paul Guilliame is the only clean professional bodybuilder I ever trusted is truly clean. The man is a smaller pro training without the juice yet trains incredibly heavy for his size--405lb squats rock bottom for up to 20 reps and his wheels are incredible.
    Now if you got guys doing massive amounts of steroids in gyms around america---who are not putting on appreciable size because they train with light weights----- what in your right mind could make you think you will gain appreciable amounts of muscle mass as a natural training light?!?! One million people in the United States have admitted to using steroids--1 million!!! That is one out of every 300 people walking around. How many big people do you see out there? Not many. It sure isn't close to 1 million---- because 90% of those people have no clue in the world on what needs to be done.....
    This is a placeholder for a signature.

  8. #8
    Funding Member
    "Friend of Germanics"
    Skadi Funding Member


    Join Date
    Sep 2003
    Last Online
    Friday, September 5th, 2008 @ 06:36 AM
    Subrace
    Nordid
    Country
    United States United States
    State
    California California
    Gender
    Family
    Married
    Posts
    4,095
    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    17
    Thanked in
    16 Posts

    Post Re: Awesome Gains with Doggcrapp

    One or two sets to failure was the teaching of Arthur Jones in his Nautilus Training Principles, bulletin No.1, circa 1971 (this is Nautilus training with free weights). It is great unless your goal is gaining muscle mass or strength, in which case it is counterproductive. Don't let anyone con you into "pre-exhaustion" as one of these sets, especially for the legs. I know this paragraph won't move anyone, but remember where you heard it first.

  9. #9
    Funding Member
    "Friend of Germanics"
    Skadi Funding Member


    Join Date
    Sep 2003
    Last Online
    Friday, September 5th, 2008 @ 06:36 AM
    Subrace
    Nordid
    Country
    United States United States
    State
    California California
    Gender
    Family
    Married
    Posts
    4,095
    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    17
    Thanked in
    16 Posts

    Post Re: Awesome Gains with Doggcrapp

    Afterthought: If you are looking for a two set, two exercise routine for building strength, look into Russian trainer Pavel Tsatsouline. He was a Russian kettelbell champion and trained Russian Special Forces before coming to the US. He believes in a lean, unpumped body which is strong as you want to make it.

  10. #10
    New Member wulfgar's Avatar
    Join Date
    Apr 2004
    Last Online
    Friday, October 8th, 2004 @ 07:09 AM
    Subrace
    Nordid
    Gender
    Age
    36
    Politics
    -
    Posts
    3
    Thanks Thanks Given 
    0
    Thanks Thanks Received 
    0
    Thanked in
    0 Posts

    Post Re: Awesome Gains with Doggcrapp

    Quote Originally Posted by Thorburn
    It would i. m. h. o. do no harm to do shoulder presses, lower back, abdominal crunches, leg curls and calves, too. That way you train and stimulate (nearly) all muscle groups.
    i.m.h.o. even bench-presses are not necessary, all of the exercises mentioned above are too artificial. In the ideal there must be only one exercise – lifting of a weight from the ground all the way up. There is not a single muscle in the body that doesn’t participate in this process, and what is more important your body is developing proportionally, which is not the case with other popular exercises; yes, doing biceps and all kind of curls will increase the strength and the size of a certain muscle, but as a whole you body will not be developing right.

    I doubt that anyone will take the idea (idea is not mine) seriously or follow it, but anyway:

    There is only one physical force your body has to struggle with – force of gravity, every other physical force is a derivative of it, your muscles are a counter-force. Therefore in order to increase the strength/mass/stamina (whatever your goal is) of your muscles you have to increase this counter-force by lifting a weight, lets say a good cold stone, with the largest amplitude possible, in other words from the ground and all the way up. That’s it.
    If your goal is to increase strength, do one set with one only repetition. If your goal is to increase body mass – do one set with let’s say 20 repetitions. Stamina – do 1 set with 200 repetitions. And don’t forget to get a bigger stone each time

Page 1 of 2 12 LastLast

Similar Threads

  1. What Is Your Workout Routine?
    By Thorburn in forum Health, Fitness & Nutrition
    Replies: 53
    Last Post: Sunday, November 25th, 2018, 05:57 PM
  2. Hi, I'm Awesome, and You?
    By Vulcade in forum Introductions & Greetings
    Replies: 8
    Last Post: Wednesday, June 6th, 2012, 05:29 AM
  3. Replies: 0
    Last Post: Wednesday, April 21st, 2010, 11:38 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •