Valk
22nd March 2005, 01:14 PM
Originally posted by Uldie42
We all know you do, otherwise you wouldn't have clicked A forenote before I go into the goodies...this is probably the most controversial thing you'll ever hear about bodybuilding...you've probably been doing it all wrong...are you gaining like you should be? Doubt it...therefore you are doing it WRONG. Leave all you know behind, because this is a whole new approach to gaining mass...the fast way. This technique will leave your skin so tight that you'll think your muscles are going to bust out of it. You think I'm shitting you, but I'm not...read on.
You guys know me...I'm not one to "bullshit" you. I'm going to be straight up and tell you the facts. I'm not selling anything here, or advertising a certain product, because THERE IS NO PRODUCT YOU HAVE TO USE!! STOP WASTING YOUR MONEY ON SUPPLEMENT...EVEN PROTEIN POWDERS!! Don't even worry about consuming your overly high protein...because that's not even right. Find a lean weight calculator, put in your weight and body fat % and find out your LEAN WEIGHT. The amount of protein you'll be consuming on your "progressive phase" will be your LEAN WEIGHT x 1.4 That is 1.4 grams of protein per pound of lean body weight. Fat does not take protein to maintain...so eating 1.5-2 grams of protein per pound of body weight isn't doing a bit of good. Is that a shock to you? Aren't you glad you don't have to eat all that protein? Your body EXCRETES most of it!! Don't worry...it's a shock to me as well. In my 20+ years, I've made great gains, but I've never thought about fat not taking up any protein...but now you know. Now that we have this taken care of, let's move on
Let's talk about the training part of the "program" first. It will consist of the first 6 weeks being high protein diets...meaning your 1.4 grams, blah blah you know the drill. Although you're having a high protein diet for 6 weeks, the workouts will consist of 3 week "sets". The first 3 weeks will be a progressive phase. In this time period you increase the weight you are lifting every workout you do that muscle group. Take bench press for example...day one say you bench 100 pounds, the next time you work your chest, you will add 5-10 pounds. Simple enough right? There's a catch though...remember "you must lift big to get big"? That's not true. Low reps/heavy weight=strength. That was one of my biggest flaws...and that's probably what you're doing as well. Forget about showing off and do this...10-15 reps per set...for 4 sets. Go to failure on your last rep. OK, now that that's out of the way...the next 3 weeks will consist of a hyper-adaptive cycle, but REMEMBER, this is STILL a high protein diet workout. But ONLY for the first 6 weeks. In this phase, you are tricking your body. It does not know whether you will keep adding weights or not. So, to prepare for the next "attack" it will keep growing. Does that sound ridiculous or what? Let me continue...during the hyper adaptive cycles, you will reduce the amount of weight drastically. This will give your muscles time to rest, as well as grow, because they're expecting to go through another progressive phase, but instead you've backed off. You're probably thinking, won't they realize that I'm not doing heavy workouts? Yes, but that's where the 3 week period comes into play...by the time they realize, it'll be time to switch back to your progressive phase...HOW SWEET IS THAT!? You'll continue to grow. OK, so, now you're back on a progressive phase with a high protein diet and you're growing...then it's time for a hyper adaptive cycle again...but this time you are not going to eat a high protein diet. You're going to cut your diet to where you only eat 30 grams of protein per day...YES, 30 GRAMS. You'll make up your calories by eating mostly carbs and fats. The protein found in vegetables and nuts will not affect you because they are not as easily digested as protein from meat and dairy products...so that's where your calories will come from...bread, vegetables, legumes. The 30 grams of protein you consume is right after your workout. You can eat dairy and meat, but only 30 grams of protein worth. Now you may be thinking "Oldie, what the fuck is the point of eating only 30 GRAMS!!?!?!" OK, this is called protein deprivation. You deprive your body of the protein it needs to grow so it calls for back up...see the body is an amazing thing...over the many many many years of evolution it has developed a back up. What's this "backup" I speak ok? It's called Testosterone...Growth Hormone...IGF-1. Now, as we all know, these are released even with regular workouts...but you've never experience this type of surge. Your body will transform day by day. We all know Testosterone is the key to building big muscles...but by regular training, you're not releasing a whole lot. That's why bodybuilders turn to steroids...but why go on steroids when you'll lose your gains after you come off of them? Why not use your OWN hormones for attaining steroid-like gains?? It only makes sense! Trick your body into growing. It doesn't have enough protein to build your muscles, so it'll kick your hormone production into high gear and you will grow...and you will not stop. After this 3 week period is up, you go BACK to a progressive phase and a high protein diet. But this time, your body will soak up almost all of the protein because it does not know what it will face! What does this mean? It means you'll grow like a fucking weed! But when it finally realizes what you're doing, it's too damn late, because you're back on a hyper adaptive cycle...low protein diet for this phase. You just alternate between the two phases for say...4-5 months, then take a good week rest, and start all over.
Now that you know the program, there are a few things you need to know. For the speed of the reps...let's take the bench press for example. When you lower the weight, take a 4 count to do so. When bring the weight up, 2 count. It's simple isn't it? And by doing this you work the slow and fast twitch fibers, resulting in what? Yep, you probably guessed it...more stimulation leading to bigger muscles. You need to work all of the fiber types to get fuller muscles, and you've probably noticed bodybuilders just throwing the weight around, popping the weights as fast as they can, using momentum...that's not doing anything for them. The Austrian Oak himself only used 60 pounds to do flyes and look at his chest...of course he was using steroids, but the point is, you don't need heavy weights to get big...you need correct form and a weight you can handle for 10-15 reps. Also...about the pump...you will want a pump. That is a way you'll know you've had a good workout...squeeze the muscles at the top of each rep to ensure blood is really filling up the muscles. Never work out more than an hour!! Testosterone levels start to drop after 45 minutes-an hour, and you do not want that...so no matter what, get the fuck out of the gym. If you still have 2 sets to go, forget it. Put the weights up and go home. On a final note, superset your workouts. For example, your triceps will most likely give out before your chest does, so before you do a bench press, do flyes to knock some power out of your chest, so when you go for the big shit, your chest will tire out, and you will finally experience gains in one of the most hard to train places.
OK, I bet you want to know what my experience was with this. I went from 22% body fat to 12%, while still maintaining my weight, 260 pounds. Therefore, using this training method made me shed fat, while building muscle. I only used this for 12 weeks...the 6 weeks high protein diet, and then the low protein diet, etc.
Ask any questions, because I know there will be some. Hey, I met the 7:00 deadline :D
We all know you do, otherwise you wouldn't have clicked A forenote before I go into the goodies...this is probably the most controversial thing you'll ever hear about bodybuilding...you've probably been doing it all wrong...are you gaining like you should be? Doubt it...therefore you are doing it WRONG. Leave all you know behind, because this is a whole new approach to gaining mass...the fast way. This technique will leave your skin so tight that you'll think your muscles are going to bust out of it. You think I'm shitting you, but I'm not...read on.
You guys know me...I'm not one to "bullshit" you. I'm going to be straight up and tell you the facts. I'm not selling anything here, or advertising a certain product, because THERE IS NO PRODUCT YOU HAVE TO USE!! STOP WASTING YOUR MONEY ON SUPPLEMENT...EVEN PROTEIN POWDERS!! Don't even worry about consuming your overly high protein...because that's not even right. Find a lean weight calculator, put in your weight and body fat % and find out your LEAN WEIGHT. The amount of protein you'll be consuming on your "progressive phase" will be your LEAN WEIGHT x 1.4 That is 1.4 grams of protein per pound of lean body weight. Fat does not take protein to maintain...so eating 1.5-2 grams of protein per pound of body weight isn't doing a bit of good. Is that a shock to you? Aren't you glad you don't have to eat all that protein? Your body EXCRETES most of it!! Don't worry...it's a shock to me as well. In my 20+ years, I've made great gains, but I've never thought about fat not taking up any protein...but now you know. Now that we have this taken care of, let's move on
Let's talk about the training part of the "program" first. It will consist of the first 6 weeks being high protein diets...meaning your 1.4 grams, blah blah you know the drill. Although you're having a high protein diet for 6 weeks, the workouts will consist of 3 week "sets". The first 3 weeks will be a progressive phase. In this time period you increase the weight you are lifting every workout you do that muscle group. Take bench press for example...day one say you bench 100 pounds, the next time you work your chest, you will add 5-10 pounds. Simple enough right? There's a catch though...remember "you must lift big to get big"? That's not true. Low reps/heavy weight=strength. That was one of my biggest flaws...and that's probably what you're doing as well. Forget about showing off and do this...10-15 reps per set...for 4 sets. Go to failure on your last rep. OK, now that that's out of the way...the next 3 weeks will consist of a hyper-adaptive cycle, but REMEMBER, this is STILL a high protein diet workout. But ONLY for the first 6 weeks. In this phase, you are tricking your body. It does not know whether you will keep adding weights or not. So, to prepare for the next "attack" it will keep growing. Does that sound ridiculous or what? Let me continue...during the hyper adaptive cycles, you will reduce the amount of weight drastically. This will give your muscles time to rest, as well as grow, because they're expecting to go through another progressive phase, but instead you've backed off. You're probably thinking, won't they realize that I'm not doing heavy workouts? Yes, but that's where the 3 week period comes into play...by the time they realize, it'll be time to switch back to your progressive phase...HOW SWEET IS THAT!? You'll continue to grow. OK, so, now you're back on a progressive phase with a high protein diet and you're growing...then it's time for a hyper adaptive cycle again...but this time you are not going to eat a high protein diet. You're going to cut your diet to where you only eat 30 grams of protein per day...YES, 30 GRAMS. You'll make up your calories by eating mostly carbs and fats. The protein found in vegetables and nuts will not affect you because they are not as easily digested as protein from meat and dairy products...so that's where your calories will come from...bread, vegetables, legumes. The 30 grams of protein you consume is right after your workout. You can eat dairy and meat, but only 30 grams of protein worth. Now you may be thinking "Oldie, what the fuck is the point of eating only 30 GRAMS!!?!?!" OK, this is called protein deprivation. You deprive your body of the protein it needs to grow so it calls for back up...see the body is an amazing thing...over the many many many years of evolution it has developed a back up. What's this "backup" I speak ok? It's called Testosterone...Growth Hormone...IGF-1. Now, as we all know, these are released even with regular workouts...but you've never experience this type of surge. Your body will transform day by day. We all know Testosterone is the key to building big muscles...but by regular training, you're not releasing a whole lot. That's why bodybuilders turn to steroids...but why go on steroids when you'll lose your gains after you come off of them? Why not use your OWN hormones for attaining steroid-like gains?? It only makes sense! Trick your body into growing. It doesn't have enough protein to build your muscles, so it'll kick your hormone production into high gear and you will grow...and you will not stop. After this 3 week period is up, you go BACK to a progressive phase and a high protein diet. But this time, your body will soak up almost all of the protein because it does not know what it will face! What does this mean? It means you'll grow like a fucking weed! But when it finally realizes what you're doing, it's too damn late, because you're back on a hyper adaptive cycle...low protein diet for this phase. You just alternate between the two phases for say...4-5 months, then take a good week rest, and start all over.
Now that you know the program, there are a few things you need to know. For the speed of the reps...let's take the bench press for example. When you lower the weight, take a 4 count to do so. When bring the weight up, 2 count. It's simple isn't it? And by doing this you work the slow and fast twitch fibers, resulting in what? Yep, you probably guessed it...more stimulation leading to bigger muscles. You need to work all of the fiber types to get fuller muscles, and you've probably noticed bodybuilders just throwing the weight around, popping the weights as fast as they can, using momentum...that's not doing anything for them. The Austrian Oak himself only used 60 pounds to do flyes and look at his chest...of course he was using steroids, but the point is, you don't need heavy weights to get big...you need correct form and a weight you can handle for 10-15 reps. Also...about the pump...you will want a pump. That is a way you'll know you've had a good workout...squeeze the muscles at the top of each rep to ensure blood is really filling up the muscles. Never work out more than an hour!! Testosterone levels start to drop after 45 minutes-an hour, and you do not want that...so no matter what, get the fuck out of the gym. If you still have 2 sets to go, forget it. Put the weights up and go home. On a final note, superset your workouts. For example, your triceps will most likely give out before your chest does, so before you do a bench press, do flyes to knock some power out of your chest, so when you go for the big shit, your chest will tire out, and you will finally experience gains in one of the most hard to train places.
OK, I bet you want to know what my experience was with this. I went from 22% body fat to 12%, while still maintaining my weight, 260 pounds. Therefore, using this training method made me shed fat, while building muscle. I only used this for 12 weeks...the 6 weeks high protein diet, and then the low protein diet, etc.
Ask any questions, because I know there will be some. Hey, I met the 7:00 deadline :D