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Oh, I started doing your workouts actually! I love the high rep regiment...I seem to grow better this way as well
man, if you knew how many people i have tried to tell this to it would blow your mind. once i switched to this from the 4-6 rep range i gained a ton of muscle. it works for both men and women that i work with also is what has me convinced that it is good. now i do do some heavy stuff once a month per muscle but i dont drop under 8 reps ever.
also weight to you do one of the 100rep drops or the drop sets on squats haha. or the ascending and descending sets on leg curls or db curls. those are really really fun
FINALLY read every single post, only took about 1.5 hours lol...I am speechless.....Congrats on winning the supers brother!!! I absolutely love this thread.....
thanks man, i try to provide as much detail as i can about how i do things. this is how i do it and i started at 155lbs and through lots of trial and error this got me where i am now and i am just getting better. i am glad you like it and hopefully you can learn a few tricks here and there
FINALLY read every single post, only took about 1.5 hours lol...I am speechless.....Congrats on winning the supers brother!!! I absolutely love this thread.....
10 min treadmill warmup
rumble roller work
db rotator cuff warm up
bench press 135x20 185x20 225x15 275x14 315x10
hs incline press 45x20(10) 70x20(15) 90x17(20) 115x15(25) second number is partials at the bottom quarter focusing on the contraction and stretch
db incline press 60x20 70x20 80x20 100x18
db flyes 20x20 30x20 35x15 40x14
db preacher hammer curls 20x25 25x20 30x20 35x17 40x14 25x20
bb drag curls 50x20 60x20 70x20 80x17
standing cable curs ss 40x20ss 60x20ss 90x19ss 110x17ss
overhead roper curls 25x20 40x20 55x17 70x11
meals
meal 1
16oz top round
2 cups oats
1 medium granny smith apple
1 tbl spn acv
2 tblspns fiber
meal 2
16oz top round
2 cups oats with cinnamon
1tblspn coconut oil
1 cup broc
meal 3
16oz top round
100g cream of wheat
1 cup broc
1 tblspn coconut oil
meal 4 post workout
100g whey shake with almond milk
150g total weight red potato
meal 5
16oz boneless skinless chicken
2 cups oats
1 cup broc
meal 6
16oz top round
2 cups oats
1tbl spn acv
2 tbl spn fiber
meal 7
100g whey in water
10 min treadmill warm up
rumble roller work
db shrugs 40x30 50x20 60x20 90x20 110x20 120x20 (have to be really easy with these cause i tweaked my neck last week with a to big of a jump before i was warmed up all the way)
inline db rear lats ss 15x30ss 20x25ss 25x20ss 30x18ss 20x20ss
incline db front raise 15x30 20x20 25x20 30x20 35x11
cable rope rear delt 25x20 30x20 35x20 40x20
db lats 20x20 25x20 30x20 35x20
hs shoulder press 45x20 70x20 90x15 115x14
sb upright rows 60x20 80x20 100x18 110x15
thanks man, means a lot coming from someone like you. i am trying my best to show everyone what it takes some of us that dont have the greatest genetics to do the best as possible. this is what i do and it works pretty well for me.
This is a great read and lets the average BB and Vet get the reality of the effort that one has to put in!
This info Pros charge thousands of dollars for and is a privilege to see the journey.
Yea It works pretty well bud
yessir in the offseason i go high carb low fat one week and then high fat low carb for a week so the body doesnt get the chance to adapt and i dont feel like a food blister for the duration of the off season
So, just to be clear, you will go high carb/low fat for a week or so, then low carb/ low fat? And you are very correct, you do include when you cheat! Like, the supreme pizza one lol...and I agree with the weather statement...I also get a little down when it is really dreary out and tend to cheat more
i agree 100000% with ARX...this is incredible...you detail EVERYTHING...from exact sets/reps to exact meals...you also explain why you are doing each....I like that you stagger carbs/fats like you do, high for a week, then low for a week, etc...this will potentially shock your body into incredible gains in muscle mass and leanness....
I am going to take the time to read through every single post here, all 469 or whatever lol...
i even include when i deviate and have cheats here and there also. i like to have more flexibility when i am in the off season cause i dont allow it at all when i prep. i dont do it that often but i log it when i do. sad part is i cheat mainly when the weather is bad cause i grill 99% of my food and i dont like stinking up my house when i cook meat so that's when i hit up food that isnt always good but i like hibatchi and steak houses when i do
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