All about Doggcrapp and DC Training

A guide to DC training.
Welcome. This is an UNOFFICIAL beginner's guide to the advanced bodybuilding
routine no!n as "C training# created by "oggcra$$# taught by "oggcra$$ and In%
&uman. I' you !ant to tal to "C and I&# go to htt$())!!!.intensemuscle.com. "C
o*ers a $ersonal training $rogram 'or only the most dedicated bodybuilders !ho
!ish to become the !orld's greatest.
This is 'or advanced li'ters ONL+, I' you do not yet have at least t!o years o' li'ting
under your belt# you can still a$$ly $rinci$les o' "C training here and there. -ead
this i' you are a beginning li'ter .note( this is good reading 'or both beginning and
advanced li'ters/.
&ere are the cha$ters o' "C Training(
Cha$ter 0( "ogg 1ound Training
Cha$ter 2( Cycles For 1ennies Continues
Cha$ter 3( List o' a$$roved e4ercises 'or "C
Cha$ter 5( 64treme 7tretching
Cha$ter 8( -andom Thoughts by "ogg
A$$endi4 A( Uno9cial e4ercise re$ ranges and summary o' "C training
A$$endi4 :( Fav "ante ;uotes 'rom <im 1aul
A$$endi4 C( =uotes 'rom In%&uman by Future
Dogg Pound Training
by Dogg
No! to get into s$eci>cs regarding training. 7tay !ith me here. +ou are only doing
one e4ercise $er muscle grou$ $er day. +ou are doing your >rst 'avorite e4ercise 'or
chest on day one# you're doing your second 'avorite e4ercise 'or chest the ne4t time
chest training rolls around and then your third 'avorite e4ercise 'or chest the time
a'ter that !hen chest training rolls around. Then you re$eat the entire se;uence
again. +ou're doing the same e4ercises you !ould be doing any!ay in a ?%05 days
time and training chest 3 times in that same $eriod !ith minimal sets so you can
recover. +ou cannot do a 3%8 e4ercise# 0@%2@ set chest !orout and recover to train
chest again 3%5 days later. It's absolutely im$ossible,, :ut you can come in and do
2%8 !armu$ sets u$ to your heaviest set and then do ON6 !oring set .either
straight set or rest $aused/ all out on that e4ercise then recover and gro! and be
ready again 3%5 days later. This ind o' training !ill have you gro!ing as 'ast as
humanly $ossible. Again the sim$le e;uation is Athe most times $er year you can
train a body $art incredibly heavy# !ith maBor strength gains# and recover !ill e;ual
out to the 'astest accumulation o' muscle mass $ossibleA.
Why don't most $ros do this ind o' trainingC Why don't youC,C, :ecause every 'orm
o' training has been taught to someone# $assed do!n 'rom the magaDines 'or
decades !ith no thought out rhyme or reasons. 6very 'orm o' modern day training
stems 'rom !hat the guys in the E@'s and Arnold !as doing. Finally +ates and some
others got $eo$le thining about !hat truly is !oring !hen it comes to training. I'
you thin about it%it's ridiculous some o' these recommended routines in the
magaDines. Fost training comes 'rom $eo$les egos. 1eo$le are so driven and
des$erate to get big that they believe they FU7T do this and FU7T do that every
!orout. Thirty sets here# !ith multi$le e4ercises to hit every angle there. +ou no!
!hat that doesC It dramatically cuts into your recovery ability .never mind amino
acid $ools and glycogen stores/ so you cannot train that body $art again in a cou$le
days time. That de'eats the $ur$ose o' ra$id accumulation o' muscle mass. I'll state
this as a matter o' 'act because I believe it's true. I believe i' you# the $erson
reading this# trained the !ay I am recommending# you !ill be 2@%5@lbs o' muscle
larger in 3 years than i' you e$t training the !ay you are $resently training. I' that
o*ends you or seems ballsy to state%7O :6 IT,,, I've done enough studying and real
li'e e4$erimentation on as$iring bodybuilders to state that.
To start%Three ey e4ercises are $iced 'or each body $art. U7ING ONL+ ON6 OF
T&O76 6H6-CI767 16- WO-IOUT you rotate these in order and tae that e4ercise
to it's ultimate strength limit .!here at that certain $oint you change the e4ercise to
a ne! one and get brutally strong on that ne! movement too/. That can ha$$en in
5 !ees or that can ha$$en 2 years later but it !ill ha$$en some time .+ou cannot
continually gain strength to !here you are eventually bench $ressing J@8 'or re$s
obviously/ 7ometime later !hen you come bac to that original e4ercise you !ill
start slightly lo!er than your $revious high and then soar $ast it !ithout 'ail.
7ome $rinci$les I believe in(
A/ I believe rest $ausing is the most $roductive !ay o' training ever. I've never seen
a !ay to 'aster strength gains than !hat comes 'rom rest $ausing. I'll use an incline
smith bench !ith a hy$othetical !eight to sho! you my recommended !ay o' rest
$ausing.
Warmu$s !ould be 038402# 0K840@# 28@4 E# 30845 .none o' these are ta4ing%%they
are Bust getting me !armed u$ 'or my all out rest $ause set/
FAIN -67T 1AU76 76T%3?84K re$s .total 'ailure/ rac the !eight# then 08 dee$
breathes and 3?84 2 to 5 re$s .total 'ailure/ rac the !eight# then 08 dee$ breathes
and 3?84 0 to 2 re$s. I $ersonally do a static right a'ter that but I'll e4$lain that
later. -emember every time you go to 'ailure you al!ays >nish on the negative
$ortion and have your training $artner hel$ you or rac the !eight yoursel'. To
e4$lain 'urther on my >rst rest $ause above I struggled !ith every iota o' my
strength to get that Kth re$ u$. At that $oint instead o' racing the !eight u$ to$ I
brought the !eight do!n to my chest again slo!ly .E seconds/ and had my training
$artner ;uicly hel$ me li't the !eight bac u$ to the to$ to rac it. That Aal!ays
>nishing on the negative re$A !ill accrue more cellular damage over time and allo!
'or even greater gains.
:/ 6very e4ercise is done !ith a controlled but e4$losive $ositive and a true E%K
second negative $hase. The science is there Bust read it. Almost every study states
an e4$losive $ositive motion is the $riming $hase and the negative $ortion o' an
e4ercise should be done controlled and slo!ly. I have the mindset that I ho$e you
guys develo$. I try so hard to get the !eight u$ only 'or the sole reason I can lo!er
it slo!ly to cause eccentric $hase cellular damage.
C/ 64treme 7tretching( it must be done# it's im$erative. It stretches 'ascia and hel$s
recovery immensely. It !ill dramatically change your $hysi;ue in a short amount o'
time i' done right# trust me on that. I hit on it in the >rst article o' this series.
OI you guys have to use some deductive reasoning here. I' I do a 3?8 or so L:
smith incline $ress rest $aused 'or 0@%08 re$s !ith statics on Fonday morning
.!hich is the time o' day I li't/ by that same Fonday night# 02 hours later I am
viscously sore. :y Tuesday morning I am still $retty sore but to a lesser degree. :y
Tuesday night I have very little soreness. :y Wednesday morning I have absolutely
no soreness and Wednesday night the same# so I could $robably train chest again
on Thursday no $roblem but I currently !ait till Friday and train chest again. I' your
training chest on Fonday and on Thursday your still $retty sore# a cou$le things are
ha$$ening%%either you're training !ith more volume than I recommend# or you're
not e4treme stretching .as recommended in my >rst article 'or A6/# or more liely
your recovery ability is not your greatest asset. I' the last one is true you are going
to have to tae note o' that and broaden the !orout days bet!een body$arts hit.
Fost o' you reading this .J@L/ !ill be able to go the Fonday# Wednesday# Friday
and Fonday again route hitting body$arts t!ice in K days. A chosen 'e! might be
able to go Fonday# Tuesday# Thursday# Friday es$ecially i' they really !or their
e4treme stretching and get the $ro$er rest. That's very rare though that someone
can recover that ;uicly even 'rom one !oring set $er body$art. Fy
recommendations are to start out Fonday# Wednesday# Friday# Fonday >rst and
gauge ho! that goes. I am currently seeing that most $eo$le go best !ith that
$rotocol. I no! some o' you !ant to train a body$art as many times as $ossible in
a !ees time# hell I !ould love to be able to train a body$art 5 times a !ee and
gro! but it can't be done. 7o this is something I can't hel$ you on.....you need to
chec yoursel' and >nd out !here you are recovering and then !or !ith that. I can
do a 2@ $late leg $ress 'or re$s and be sore 'or the ne4t day and a hal' and 'eel
'resh and ready to go on my ne4t leg day. &igh dose glutamine has been a godsend
to my recovery ability as has e4treme stretching. Fy training !eights continue to
rocet u$!ard on everything. What I cannot do is 3 leg e4ercises 'or multi$le sets in
a !orout session and recover 3%5 days later to do legs again. I thin you're begging
'or inBury i' you are still very# very sore the ne4t time a body $art comes u$.
64am$le "ay one
First e4ercise smith incline $resses .I'll use the !eights I use 'or e4am$le/
038 'or !armu$ 'or 02
0K8 'or K !armu$
28@ 'or E !armu$
308 'or 5 !armu$
Then all out !ith 3?8 'or K re$s to total absolute 'ailure .then 02%08 dee$ breaths/
3?8 'or 2%5 re$s to total absolute 'ailure .then 02%08 dee$ breaths/ 3?8 'or 0%3 re$s
to absolute total 'ailure .then a 2@%3@ second static hold/ "ON6,%that's it 3?8lbs 'or
KM5M3N 3?8 'or 08 re$s rest $aused..... ne4t !ee I go 'or 3K8 .again rest
$aused/%%%%%directly a'ter that rest $ause set I go to e4treme stretching Oyes as
described earlier and then that's it 'or chest and on to shoulders# trice$s and bac.
The ne4t time I come in to do chest I !ould do hammer Oat $resses in the same rest
$aused manner .and then e4treme stretching again/%%%the time a'ter that I come in
to do chest I !ould do my third 'avorite e4ercise rest $aused)stretched and then the
cycle re$eats.
In sim$le terms I am using techni;ues !ith e4treme high intensity.rest $ause/ !hich
I 'eel mae a $ersons strength go u$ as ;uicly as $ossible M lo! volume so I can
.recover/ as ;uicly as $ossible !ith as many gro!th $hases
.damage)remodel)recover/ I can do in a years time.
7ome e4ercises involving legs and some bac ro!ing e4ercises don't allo!
themselves to rest $ause too !ell. A sam$le cou$le o' days 'or me !ould be the
'ollo!ing .IF not including !armu$ sets%%Bust !oring sets/.
Worout 0
C&67T( smith incline 3?8 4 08 re$s rest $ause .-1/ and a 3@ second static re$ at the
end .then stretches/
7&OUL"6-7( 'ront smith $ress%33@ 4 03 -1 and 3@ second static .then stretches/
T-IC617( reverse gri$ bench $ress 308 'or 08%2@ re$s -1%no static .then stretches/
:ACI WI"T&( rear $ulldo!ns to bac o' head 3@@ 4 0K -1 .2@ second static at end/
:ACI T&ICIN677( Ooor deadli'ts straight set o' K%2@ re$s .then stretches 'or bac/
The in'ormation belo! is 'rom 1eter O'&anrahan's A:ody Ty$es# 1art 0A. It is a brie'
and incom$lete descri$tion o' the mesomor$h's tem$erament.
Worout 2
:IC617( $reacher bench barbell curl -1 'or 05 re$s and 3@ second static
FO-6A-F7( hammer curls straight set 'or 08 re$s .then stretches 'or bice$s/
CALP67( on hac s;uat straight set 'or 02 re$s but !ith a 2@ second negative $hase
&AF7T-ING7( Cybe4 hamstring $ress .$ressing !ith heels u$ to$/ -1 'or 2@ re$s
=UA"7( hac s;uat straight set o' E $lates each side 'or 2@ re$s .o' course a'ter
!arming u$/
Then stretches 'or ;uads and hams.
The absolutely most im$ortant thing o' any o' this is I !rite do!n all !eights and
re$s done 'rom the !oring set on a note$ad. 7o every time I go into the gym I
have to continually loo bac and beat the $revious times re$s)!eight or both. I' I
can't or I don't beat it# no matter i' I love doing the e4ercise or not# I have to change
to a ne! e4ercise. :elieve me this adds a grave seriousness# a clutch $er'ormance
or im$erativeness to a !orout, I have e4ercises I love to do and no!ing I !ill lose
them i' I don't beat the $revious stats sucs, :ut there is a method to this madness
because !hen you get to that sticing $oint o' strength .AN" +OU WILL# T&6-6 I7
NO WA+ +OU CAN &ACI 7=UAT U1 TO 8@ 1LAT67 A 7I"6/ that is !hen your
muscleNstrength gains !ill sto$. At that $oint you must turn to a di*erent e4ercise
and then get brutally strong on that one. Then someday you !ill $ea out on that
one too. +ou can al!ays come bac to that loved e4ercise in the 'uture and you'll
start some!hat lo!er and build u$ to a $ea again%%and trust me that $ea !ill be
'ar more than the $revious one. 7ome e4ercises you'll stay !ith and gain strength at
'or almost u$ to a year and some e4ercises you'll be at the limit in 5 !ees and lose
them but its all in the $lan. For e4am$le%% I love reverse gri$ bench $resses# no!ing
that I have to beat 308 'or 0? re$s -1 or else I have to change to maybe di$s ne4t
time $uts a serious sense o' urgency into !orouts. I either have to beat it by doing
something to the e*ect o' 32@ 'or 08 -1 or i' I stic !ith 308# I have to get at least
0J re$s -1 or so. I' I'm 'eeling cra$$y or having an o* day I might give mysel' a
little lee!ay and allo! mysel' another go at it ne4t time around but that's it. The
note$ad is your intensity level# ho! badly you !ant to ee$ doing an e4ercise !ill
be ho! hard you $ush to beat the $revious. Looing at that $iece o' $a$er no!ing
!hat you have to do to beat it !ill bring out the best in you. Again# it's all in the
$lan to mae you the strongest bodybuilder $ossible !hich !ill e;ual out into the
biggest bodybuilder $ossible.
I >nd mysel' irritated no! !hen $eo$le loo at me and say AgeneticsA or something
to that e*ect%%its amaDing to me that at 0J I !as E 'oot and 03?lbs .yes 03?/ and
eating E meals a day and $eo$le !ould chucle at me the sticboy trying to be a
bodybuilder. I seriously did not miss a meal 'or my >rst 3 and a hal' years# I !ould
set my alarm at 2am and !ae u$ and eat scrambled eggs and $ancaes i' I missed
a meal during the day. T!o years later I looed AnormalA at 0JElbs or so. T!o years
Bust to loo lie a normal $erson, I e$t bombing a!ay# eating and not taing no as
an ans!er and no! I am u$ at 3@@lbs and $eo$le say Ayou must have al!ays been
bigA and genetics. That's tough 'or me to hear thining ho! $syched I !as to !eigh
more than 0?@ at one $oint. I've only trained one true mesomor$h. Fesomor$hs
don't need trainers usually. I train ectomor$hs and endomor$hs. The last 3 $eo$le
I've trained have been a $udgy Fe4ican !ho !as 0?2 .no! 28Klbs hard/%%a sinny
marine# and a guy stuc at 0KKlbs 'or many years .no! 2E@/. These $eo$le all
thought the same thing seeing ho! my !orouts !ere set u$%Aam I doing
enoughCA%%I' you can sho! someone ho! to train so hard that they realiDe they !ere
holding bac tremendously during their K%2@ set !orouts# that's hal' the battle. The
other hal' is maing them realiDe ho! im$ossible it is to do K%2@ sets $er body$art i'
you truly# truly train balls to the !all hard. 1ersonally# i' I do a 2@ re$ hac s;uat
!ith slag iron heavy !eights....at 0@ re$s I am seriously doubting I am going to
mae it%%%at 05 re$s IF seeing colors%%%at 0? re$s IF asing God 'or hel$%%and the
last 3 re$s are li'e# death# or rigor mortis%%%I no! 'or a 'act that there is no !ay in
hell I could do another 5%8 sets o' hacs lie that. I gave everything I had right there
on that set. I' I can do another 5%8 sets lie that I'm cruising at ?@L at the most. I'
all you get out o' my articles is the mindset o' heavy !eights# lo! volume#
stretching# and 're;uency o' body $arts trained%I !ould be very ha$$y because then
I !ould have you on the right $ath to get you !here you !ant to be.
"ogg is $resently training $eo$le online !ith daily emails to them and an A to Q
a$$roach !ith diet su$$lementation training and recovery. &e is e4$ensive but he
!ants to be because he doesn't !ant to train a lot o' $eo$le at once .Four at once is
his limit/. &is >rst client has been li'ting 'or 3 years !ith limited success but in ?
!ees !ith "ogg has gone 'rom 0K3lbs at ?.8L body'at to 2@8lbs at ?.?L body'at.
At the end o' 0@ !ees he should be around 20Elbs or so and on!ard. "ogg is also
online training 2 su$erheavy!eight national com$etitors !ho came to him to $ut on
$ro siDe muscle. They !ill mae an even bigger s$lash than !hat they already have
accom$lished. &is Oat 'ee is 5@@ dollars 'or everything designed .diet# training#
su$$lementation/ and then constant emails to you 'or at least 2 months monitoring
and adBusting your $rogress. &e does a strict intervie! >rst to see i' you have the
maeu$ and mindset o' the $erson he !ants to train. &e turns a!ay $eo$le !ho he
doesn't believe !ill go at it or listen to him 0@@ $ercent. I' 5@@ dollars e;uals out to
the 5@%E@lbs o' muscle "ogg $uts on $eo$le re$eatedly to you%% then you can
contact him at "oggcra$$RNO71AFDi$li$.com .minus the nos$am/
Cycles For Pennies Continues
by Dogg
It is so tough to tal about training !hen I am not in 'ront o' someone. In real li'e or
at my gym $eo$le !ill see me or someone I train and be convinced that my system
!ors very !ell. And in $erson I can e4$lain ho! it all >ts together. :ut 'or some
reason giving an o$inion on training online o*ends a lot o' bodybuilders. It is lie a
blo! to their ego as i' your $utting them do!n or telling them they donSt no! ho!
to train. And then you get every &IT# $eriodiDation# and brain!ashed Wieder
$rinci$le disci$le arguing !ith me !hy their method is the best and I am !rong.
1eo$le get $issed i' they thin !hat they might be doing training !ise is !rong or
not the most $roductive. It's human nature.
I can continually turn 0?@lb guys .!ho go along !ith me 0@@L/ into 2E@lb $lus
monsters over and over but I cannot hel$ guys !ho are 0J@%23@lbs !ho are stuc in
their !ays. Those guys can continue to tae the long road or never get there. In the
$ast months since ISve $ut my methods out there to vie!# I continue to hear
di*erent arguments against my !ay o' training. &ey itSs radically di*erent than the
norm and lie I said $eo$le canSt stand to thin !hat they are $resently doing
training !ise isn't the best, 7o 'ar ISve heard the usual gamut .overtraining#
undertraining# undervolume# CN7 saturation/. One guy !ho said Anot enough
stimulation $er !oroutA%sadly he has con'used volume to e;ual gains. W-ONG,,, I'
volume N gains go head and do 0@@ hard sets $er body$art and do each body$art
once every 3 !ees. 1lease tell me !hat incredible gains you get.
To me all this is an egotistical !ay to debun a radically di*erent method because
you donSt !ant to believe !hat your $resently doing is incorrect or 'slo!er gaining'.
No one is overtraining or undertraining that I train. 6very bodybuilder that I have
trained has gained at least 5?lbs, This s$ort is 'ull o' 'ragile egos# $seudo%e4$erts#
armchair bice$ curlers. I am a very advanced bodybuilder but the only thing I am
conceited about is I truly believe I could tae anybody reading this and turn them
into a 5.@lbs $er inch bodybuilder. I love taing a humble bodybuilder !ho doubts
his genetics and maing him the largest guy in his gym. That is so 'un 'or me. I love
the $eo$le !ho !his$er in the corners that Ahe must be loaded to the hiltA yet he is
on the same things they are. I love hearing the $etty Bealousy and anger that comes
over other bodybuilders no! that the guy I trained is the big boy on the bloc. ISm
not $ushing my methods on anyone. I !ant you to decide 'or yoursel' !ith
deductive reasoning. :ut i' you have been li'ting 'or 5%8 years and $eo$le aren't
commenting# stating or asing ;uestions about you being a bodybuilder on a daily
basis%I thin thatSs embarrassing and you might !ant to ;uestion i' !hat you are
doing training !ise has merit to it. I only train hardcore bodybuilders .and some
>tness girls/ do!n here in 7o Cal. .its not my main Bob%%I turn do!n about J@L o'
$eo$le due to my o!n $ersonal reasons%%!hich are mostly a'ter intervie!ing them I
'eel they !ont do !hat I say 0@@L/ I am very# very good at turning normal $eo$le
into the biggest bodybuilders in their area. ISve trained ? $eo$le bodybuilding !ise
in the last 5 years .8 used su$er su$$lements 2 !ere clean/. 6very one o' those
$eo$le gained at least 5?lbs on their body!eight at roughly the same or less
body'at.
0/0KK to 2E@.2.8 years/
2/0?2 to 285 .3 years/
3/2@K to 2E0.clean, genetic mesomor$h 0 year/
5/20K to 2?8 .cut his Buice in hal'# doubled his $rotein# sho!ed him ho! to train
correctly%2 years/
I donSt lie to comment on others training $hiloso$hies directly because they get so
o*ended i' you donSt agree !ith them. I believe !hen you mae something too
com$licated or hard $eo$le donSt !ant to 'ollo! it. I believe the baseline training
$rotocol 'or bodybuilding is A$rogressionA and !hatever training is needed to get
stronger .and there'ore bigger/. &ere is my $ersonal o$inion on volume training...itSs
a !ay 'or $eo$le !ho cannot generate inhuman intensity during a set to mae
gains. I' that seems lie a A$utdo!nA so be it# I am sorry. Polume training to me is
the long !ay to achieve trauma !hereas there are shorter more $roductive !ays o'
going about it.
I' you !ere a !orld class s$rinter !ith a time a cou$le tenths o* the !orld record
!hat !ould you do to brea the marC Would you run 8 races and re$eated s$rints
at E@L intensity 'or hours at a timeC Would that mae you any 'asterC Or !ould you
$ush the intensity limits !ith a !ind bearing running $arachute and do e4$losive
s$rints as hard as you canC +ou tell me.
I say E@L intensity !ith volume training because I no! this( +ou cannot do 2@ sets
'or a body$art at a balls to the !all all out intensity%itSs im$ossible. I no! this about
mysel'# i' I truly s;uat !ith everything I have .!here its re$ or death/# !ith an
e4tremely heavy !eight and at 02re$s I !ant to ;uit.....but someho!# some!ay I
mae mysel' do 03# then the 05th# the 08th%%my 'ace is no! beet red and ISm
breathing lie a locomotive yet I '!ill' mysel' to do another re$# another# another%%%
!ith t!o more re$s to go till 2@# I 'eel 'aint but I am going to 'ucing do it because AI
am not driving my car home thining ho! I $ussed out and didnSt mae
itA....0J.....and 2@ goes u$ agoniDing slo! and I am thining to mysel' Aoh $lease#
$lease go u$A%%%%done, Ten minutes later I couldnSt even attem$t to try to du$licate
that. Not even close. I bet I !ould mae it to maybe 05 re$s to$s. I' you could
du$licate that same set you are a robot.
Ninety $ercent o' $eo$le in gyms around the !orld are doing some 'orm o' volume
training but besides the rare genetically elite and heavy steroid users# !hy does
everyone stay the same siDe year a'ter yearC .With volume training you see a lot o'
overtraining# Boint inBuries and $eo$le !ho are burning u$ all their energy stores/ I'
you can't train at above normal intensity levels I 'eel volume training is bene>cial to
cause trauma .hey it !ors 'or genetic 'reas lie Fle4 Wheeler and 1aul "illett%%t!o
hal'%ass E@L trainers i' that/. Too bad !ith their incredible genetics that they donSt
have the hardcore mindset o' a +ates or Coleman !ho by$ass them by 'orce o'
!ill$o!er and e*ort. 1ersonally I lie the shortest route at the shortest time $ossible
to get some$lace. "o I thin my !ay o' training is the bestC For mysel' and the
$eo$le I train%yes. I have no !ay to gauge others intensity levels online. 7omeone
training at J@L intensity 'or E sets is going to get more out o' it than <oe :lo! !ho
is doing 2@ sets $er body$art at 'orty $ercent. In the sim$lest terms# no matter !hat
!ay you train%i' you are !ay stronger than last year# E months ago# 3 months ago#
last month# last !ee you are getting continually bigger no doubt about it. A lot o'
modern day training has been evolved $retty much 'rom !hat Arnold and
bodybuilders o' the E@'s did%%%and Arnold Bust !inged it%%there !as no thought
$rovoing science there. I !ant $eo$le to thin their training out.
0/I' you train a body$art every day you !ill overtrain and not get larger
2/I' you train a body$art once a month you !ill not overtrain but you !ill only be
gro!ing 02 times a year besides the atro$hy bet!een !orouts .$retty much a
snails $ace/
3/I' you train !ith 3@ sets a body$art it !ill tae you a great deal o' time to recover
'rom that besides using u$ a great deal o' energy and $rotein resources doing it
.and maybe even muscle catabolism !ill tae $lace/
5/I' you train one set 'or a very easy K re$s $er body$art you could train that
body$art more o'ten but you didnSt ta4 yoursel' to get larger.
7o !hat is the ans!erC ISll tell you the ans!er, The ans!er is doing the least
amount o' heavy intense training that maes you dramatically stronger .bigger/ so
you can recover and train that body$art the most times in a year .'re;uency/. I' you
can train)recover)G-OW# train)recover)G-OW# train)recover)G-OW as many times
as $ossible in a years time%%you !ill be essentially gaining t!ice as 'ast as the
bodybuilders around you.
O bac to my training conce$tsTISve stated ho! my !hole goal is to continually
get stronger on ey e4ercises !hich e;uals getting continually bigger. I !ill state
this# the method I am about to describe to you is !hat I have 'ound that maes
$eo$le gro! at the absolutely 'astest rate $ossible and !hy I am being inundated
do!n in this area to train $eo$le. ItSs going to go against the grain but I'm maing
$eo$le gro! about 2 times as 'ast the normal rate so bear !ith me.
A ty$ical !orout 'or the masses is .lets use chest 'or an e4am$le/ doing a body$art
once every ? days and sometimes even once every J days or more. This conce$t
came to the 'ront due to recovery reasoning and I agree !ith most ty$ical !orouts
your going to need a great deal o' recovery. &ereSs the $roblem# lets say you train
chest once a !ee 'or a year and you hy$othetically gain 0)E5 o' an inch in $ectoral
thicness 'rom each !orout. At the end o' the year you should be at 82)E5 .or
03)0E /. Almost an inch o' thicness .$retty good/.
To build muscle !e are trying to li't at a high enough intensity and load to gro!
muscle but !ith enough recovery so the muscle remodels and gro!s. The $roblem
is everyone is loading u$ on the volume end o' training and its taing a!ay 'rom the
recovery $art o' it. Incredible strength GAIN7 !ill e;ual incredible siDe GAIN7. And
you sure as hell donSt need to do 3%8 e4ercises and 0@%2@ sets $er body$art to do
that, In actuality you really donSt need to do much to gro!. As long as your training
!eights continue to rocet u$!ard you !ill al!ays be gaining muscle. I' you go in
and do s;uats using your ultimate e*ort !ith 5@8lbs 'or 2@ re$s are you going to
say youSre not going to gro! 'rom thatC I' you !ent all out on that e*ort# I'm sorry
but thro!ing hacs# leg $ress# leg e4tensions and lunges into that same !orout is
going to do nothing but royally lengthen your recovery $rocess !hen you !ere
already going to gro! in the >rst $lace.
+ou can train in a !ay so you can train a body$art 3 times every nine to 'ourteen
days and you !ill recover and gro! 'aster than ever be'ore. I' you train chest 3
times in J%05 days you are no! doing chest roughly J0%03E times a year, 7o instead
o' 5@%82 gro!th $hases !ith regular once a !ee training you are no! getting J0%
03E gro!th $hases a year. I $ersonally !ould rather gro! J0%03E times a year than
5@%82 times a year. At a hy$othetical 0)E5th o' an inch $er !orout you are no! at
03E)E5 .or roughly 2.0 inches o' thicness/. 7o no! youSre gro!ing at roughly t!o
times as 'ast as normal $eo$le !ho are doing modern day !orouts are. Fost
$eo$le train chest !ith 3 to 5 e4ercises and !ait the ?%J days to recover and that is
one gro!th $hase. I use the same three e4ercises in that same J%05 days but do
chest 3 times during that .instead o' once/ and get 3 gro!th $hases. &o!C 7u$er
heavy !eights 'or lo! lo! volume so you can recover and train that body$art again
as ;uicly as $ossible.
6veryone no!s a muscle either contracts or doesnSt# you cannot isolate a certain
$art o' it .you can get into $ositions that $resent better mechanical advantages
though that $uts a 'ocus on certain dee$ muscle >bers/%%'or e4am$le incline $resses
vs Oat $resses. One huge mistae beginning bodybuilders mae is they have a
AmustA $rinci$le instilled in them. They 'eel they AmustA do this e4ercise and that
e4ercise or they !onSt gro!.
This is ho! I set bodybuilders !orouts u$. I have them $ic either their 3 'avorite
e4ercises 'or each body$art or better yet the e4ercises they 'eel !ill bring u$ their
!eanesses the most. For me my chest e4ercises are high incline smith machine
$ress# hammer seated Oat $ress and slight incline smith $ress !ith hands very# very
!ide%%%%this is because I loo at my $hysi;ue and I 'eel my $roblem area is u$$er
and outer $ecs%%%that is my 'ocus. What you do is tae these three e4ercises and
rotate them# using only one $er chest !orout. I !ould do high incline smith on my
>rst chest day# then 3%5 days later I !ould do hammer seated Oat $ress on my
second chest day. Three to 'our days a'ter that !ide gri$ slight incline smith $ress
!ould be done and then the !hole cycle is re$eated again in 3%5 days.
Whenever I train someone ne! I have them do the 'ollo!ing %%5 times training in K
days%%%!ith straight sets. 7ometimes !ith rest $ause sets but !e have to gauge the
recovery ability >rst.
"ay one !ould be Fonday and !ould be(
Chest
shoulders
trice$s
bac !idth
bac thicness
"ay t!o !ould be Wednesday and !ould be
bice$s
'orearms
calves
hams
;uads
"ay three !ould be Friday and !ould be the same as day one but !ith di*erent
e4ercises
chest
shoulders
trice$s
bac !idth
bac thicness
.satMsun o*/
"ay 'our !ould be the 'ollo!ing Fonday and !ould be the same as day t!o but !ith
di*erent e4ercises
bice$s
'orearms
calves
hams
;uads
and so on Wenesday# Friday# Fonday# Wenesday etc.
+ouSre hitting every body$art t!ice in K days. The volume on everything is sim$ly as
many !armu$ sets as you need to do% to be ready 'or your ON6 !or set. That can
be t!o !armu$ sets 'or a small muscle grou$ or >ve !armu$ sets 'or a large muscle
grou$ on heavy e4ercise lie rac deadli'ts. The ON6 !or set is either a straight set
or a rest $ause set .de$ending on your recovery abilities again/. For $eo$le on the
lo!est scale o' recovery its Bust that one straight set%%%ne4t u$ is a straight set !ith
statics 'or $eo$le !ith slightly better than that recovery%%%%ne4t u$ is rest $ausing
.on many o' the o' movements/ !ith statics 'or $eo$le !ith middle o' the road
recovery on u$.
As you $rogress as a bodybuilder you need to tae even more rest time and
recovery time. -6A" T&AT AGAIN 1L6A76 A7 +OU 1-OG-677 A7 A :O"+:UIL"6- IN
7IQ6 AN" 7T-6NGT& +OU N66" TO TAI6 6P6N FO-6 -67T AN" -6COP6-+ TIF6.
6HAF1L6( Fy recovery ability is $robably slightly better no! than !hen I started
li'ting 03 years ago but only slightly...but bac then I !as benching 038lbs and
s;uatting 088lbs in my >rst months o' li'ting. No! I am 'ar and a!ay the strongest
$erson in my gym using $oundages three to si4 times greater than !hen I >rst
started li'ting. With my recovery ability being !hat it is both then and no!# do you
thin I need more time to recover 'rom a 088lb s;uat 'or K re$s or a 8@@L: s;uat 'or
K re$sC Obviously the ans!er is NOW, +et remember this%the more times you can
train a body$art in a years time and recover !ill mean the 'astest gro!th $ossible,
ISve done the training a body$art every 0@ days system in the $ast and !hile
recovering 'rom that%%the gains !ere so slo! over time I got 'rustrated and realiDed
the 're;uency o' gro!th $hases.'or me/!as to lo!. I !ant to gain u$!ards o' 0@5
times a year instead o' 82%%the 'astest rate that I can accumulate muscle .+6T
AGAIN WIT&IN ON67 -6COP6-+ A:ILIT+%I CANT 7A+ T&AT 6NOUG&/
I have been slo!ly changing my $hiloso$hies o' training over the $ast 03 years to
!here I am no!. ISve been gaining so 'ast the last cou$le o' years itSs been $retty
amaDing. ISve got my training do!n to e4tremely lo! volume .a rest $ause set or
ON6 straight set/ !ith e4treme stretching# and !ith recovery issues al!ays in the
bac o' my mind. I realiDe the number one $roblem in this s$ort that !ill mae or
brea a bodybuilder is overtraining. 7im$ly as this%%you overtrain your done as a
bodybuilder gains!ise. Ia$ut. Qi$. A !aste o' valuable time. :ut I also thin there is
a $roblem !ith under're;uency .only i' you can train hardcore enough !ith
e4tremely lo! volume to recover/. I sirt right along the line o' overtraining%%I am
right there...ISve done everything in my $o!er .7tretching# glutamine# Asu$er
su$$lementsA# slee$/to ee$ me on this side o' the line and its !ored 'or me. I
believe everyone has di*erent recovery abilities%%the Bob o' a bodybuilder is to >nd
out !hat their individual recovery ability is and do the least amount o' hardcore
training to gro! so they can train that body$art as 're;uently as $ossible. For
anyone !ho !ants to 'ollo! my lead that !ould mean starting out !ith straight sets
training 5 times in K days and strictly gauging yoursel' recovery !ise !ith every
ste$ u$ you tae .statics# rest $auses/%%I !ould rather you !ait until my ne4t article
comes out to go over the details o' this ind o' training be'ore you attem$t it%%as its
im$ortant to me that everyone !ho !ants to do this does it correctly.
"ogg is $resently training $eo$le online !ith daily emails to them and an A to Q
a$$roach !ith diet su$$lementation training and recovery. &e is e4$ensive but he
!ants to be because he doesn't !ant to train a lot o' $eo$le at once .Four at once is
his limit/. &is >rst client has been li'ting 'or 3 years !ith limited success but in ?
!ees !ith "ogg has gone 'rom 0K3lbs at ?.8L body'at to 2@8lbs at ?.?L body'at.
At the end o' 0@ !ees he should be around 20Elbs or so and on!ard. "ogg is also
online training 2 su$erheavy!eight national com$etitors !ho came to him to $ut on
$ro siDe muscle. They !ill mae an even bigger s$lash than !hat they already have
accom$lished. &is Oat 'ee is 5@@ dollars 'or everything designed .diet# training#
su$$lementation/ and then constant emails to you 'or at least 2 months monitoring
and adBusting your $rogress. &e does a strict intervie! >rst to see i' you have the
maeu$ and mindset o' the $erson he !ants to train. &e turns a!ay $eo$le !ho he
doesn't believe !ill go at it or listen to him 0@@ $ercent. I' 5@@ dollars e;uals out to
the 5@%E@lbs o' muscle "ogg $uts on $eo$le re$eatedly to you%% then you can
contact him at "oggcra$$RNO71AFDi$li$.com .minus the NO71AF/
List of approved exercises for DC
as compiled by Jefro11821, losercore and egill.
C&67T
incline smythe
decline smythe
hammer strength $ress .incline and decline/
other good machine $ress
incline barbell
decline barbell
incline dumbbell $ress
Oat dumbbell $ress
decline dumbbell $ress
7&OUL"6-7
smythe $resses to 'ront
smythe $resses to bac o' head
hammer strength $ress
other good machine $ress
barbell $ress to 'ront
barbell $ress to bac o' head
dumbbell shoulder $ress
T-IC617
close gri$ bench in smythe
reverse gri$ bench in smythe
sull crushers
di$s .in u$right $osition/
:ACI WI"T&
rac chins to 'ront
rac chins to bac o' head
reverse gri$ rac chins .close gri$/
assisted $ullu$s
hammer strength A$ulldo!nA machines
other good A$ulldo!nA machines
$ull do!ns to 'ront
$ull do!ns to bac o' head
:ACI T&ICIN677
deadli't
rac deadli't
T%bar ro!s
smythe ro!s
barbell ro!s
:IC617
barbell curls
alternate dumbbell curls
barbell $reacher curls
hammer strength machine curls
other good machine curls
cable curls
incline db curls
close gri$ eD%bar $reacher curls
standing medium gri$ eD%bar curls
FO-6A-F7
hammer curls .alternated/
$in!heel curls .alternated/
reverse gri$ one arm cable curls
CALP67
calves on a leg $ress
standing cal' raises
calves in hac s;uat
seating cal' raises
any cal' machine !ith a good range o' motion
&AF7T-ING7
seating leg curls
standing leg curls
lying leg curls
sti* leg deadli't
sumo $resses
=UA"7
s;uats
smythe s;uats
hac s;uat
leg $ress
Extreme Stretching
by Jason Mueller
One must tem$er their ne!'ound strength and a$$etite !ith the !isdom to a$$ly
them $ro$erly# !eSre certainly not advocating that one li't !eights to the
$oint o' inBury or that an endomor$h stu* themselves !ith everything in
sight. :oth "ogg and I are maBor advocates o' stretching $rior to !oring
out and FO-6 IF1O-TANTL+ 7T-6TC&ING TO T&6 1OINT OF T&-67&OL"7 AFT6-
!oring out. I .Feuller/ even more so a'ter having torn a trice$s and having 2@@
ccSs o' $us removed 'rom a bice$ in Fay o' this year. At a body!eight o' over 30@
lbs# I am the very de>nition o' Umuscle%boundV and >nd it very di9cult to $er'orm
actions that most $eo$le tae 'or granted .lie tying my shoes# and ISm not Boing/.
As such# I am routinely stretched every !ee by another trainer to try and maintain
some modicum o' Oe4ibility# and stretch $rior to and !hile !oring out to avoid
'urther inBuries .or e4acerbate the ones I currently have/. I ha$$ily tae my hat o* to
"ogg and give credit !here credit is due# the guy is an amaDing trainer and sho!ed
a young and cocy
<ason Feuller !hat hardcore !as really all about bac in SJ5. &e believes lie <on
1arillo did# that Ae4treme stretchingA directly a'ter a body$art is trained is ey 'or
recu$eration# recovery# and a $rimer 'or gro!th via 'ascial stretching and maybe
even hy$er$lasia .more on that in a 'uture article/. &eSs outlined a series o'
stretches that he >nds e4tremely e*ective at both avoiding inBuries and adding siDe
during cycles. These
includes the !eights he uses# !hich readers !ill obviously have to adBust .more
than liely do!n/ according to their o!n strength levels. 6very e4treme stretch is
done right a'ter that body $art has been trained.
Chest
Flat bench J@lb dumbbells chest high%%lungs 'ull o' air%%>rst 0@ seconds
dro$ do!n into dee$est stretch and then ne4t 8@ seconds really $ush the
stretch .this really# really hurts/ but do it 'aith'ully and come bac and
$ost on the A6 message board in 5 !ees and tell me i' your chest isn't much
'uller and rounder
Trice$s
7eated on a Oat bench%my bac u$ against the barbell%%%?8lb dumbbell in my
hand behind my head .lie in an overhead dumbbell e4tension/%%sin dumbbell
do!n into $osition 'or the >rst 0@ seconds and then an agoniDing 8@ seconds
slightly leaning bac and $ushing the dumbbell do!n !ith the bac o' my head
7houlders
This one is tough to describe%%$ut barbell in s;uat rac shoulder
height%%'ace a!ay 'rom it and reach bac and grab it $alms u$ .hands on
bottom o' bar/%%%!al yoursel' out!ard until you are on your heels and the
stretch gets $ain'ul%%then roll your shoulders do!n!ard and hold 'or E@
seconds
:ice$s
<ust lie the above $osition but hold barbell $alms do!n no! .hands on to$ o'
bar/%%sin do!n in a s;uatting $osition >rst and i' you can hac it into a
neeling $osition and then i' you can hac that sin your butt do!n%%E@
seconds%%I cannot mae it E@ seconds%% I get to about 58TitSs too $ain'ul%%i'
you can mae it E@ seconds you are either inhuman or you need to raise the
bar u$ another rung
:ac
&onestly 'or about 3 years my training $artner and I !ould hang a 0@@lb
dumbbell 'rom our !aist and hung on the !idest chinu$ bar .!ith !rist stra$s/
to see !ho could get closest to 3 minutes%%I never made it%%I thin 2 minutes
2? seconds !as my record%%but my bac !idth is by 'ar my best body $art%%I
$ull on a doornob or stationary e;ui$ment !ith a rounded bac no! and itSs
!ay too hard too e4$lain here%%Bust try it and get your 'eel 'or it
&amstrings
6ither leg u$ on a high barbell holding my toe and trying to 'orce my leg
straight !ith my 'ree hand 'or an e4cruciating $ain'ul E@ seconds
=uads
Facing a barbell in a $o!er rac about hi$ high %%gri$ it and simultaneously
sin do!n and thro! your nees under the barbell and do a sissy s;uat
underneath it !hile going u$ on your toes. Then straighten your arms and lean
as 'ar bac as you can%%%E@ seconds and i' this one doesn't mae you hate my
guts and bring tears to your eyes nothing !ill%%%do this one 'aith'ully and
tell me in 5 !ees i' your ;uads donSt loo a lot di*erent than they used to Calves
Fy !ea body $art that I couldnSt get u$ too $ar until 2 years ago !hen I
>nally thought it out and >gured out ho! to mae them gro! .!ith only one
set t!ice a !ee too/. I donSt need to stretch calves a'ter because !hen I do
calves I e4$lode on the $ositive and tae 8 seconds to get bac to 'ull
stretch and then 08 seconds at the very bottom Aone one thousand# t!o one
thousand# three one thousand etcA %%08 seconds stretching at the bottom
thining and trying to Oe4 my toes to!ard my shin%%it is absolutely
unbearable and you !ill most liely be shaing and !ant to give u$ at about ?
re$s .I al!ays go 'or 02re$s !ith ma4imum !eights/%%do this on a hac s;uat
or a leg $ress%%my calves have >nally taen o* due to this and caught u$ to
the rest o' me than God.
I' you doubt the e4tra muscle gro!th $ossible !ith stretching I urge you
to research hy$er$lasia .and the bird !ing stretching $rotocols/ !here time H
stretch H !eight induced incredible hy$er$lasia. Our stretching is done under
much lo!er time $eriods but 'ascial stretching and the $ossibility o' induced
hy$er$lasia cant be ignored. ISve had too many $eo$le !rite me or tell me in
$erson that the Ae4treme stretchingA has dramatically changed their $hysi;ue
to ever doubt its virtues.
For $ictures o' the e4treme stretches# go here( 6HT-6F6 7T-6TC& 1ICTU-67
andom Thoughts !y Dogg
a/I have no $roblem !ith anyone on leg training s!itching the e4ercises they do
'rom the E%K heavy set to the 2@ re$$ers on as long as the 2@ re$$er gets done. Alot
o' the su$er large guys I train .2?@%35@lbers/ have serious trouble breathing!ise
doing a 2@ re$ 'ree s;uat. &ell I have trouble doing it mysel'. +ou are carrying alot o'
body!eight# breathing lie a locomotive and hey lets not die on leg training day%
LOL. Ill give you an e4am$le%%One o' my guys does smythe s;uats# 'ree s;uats and
leg $resses as his three leg movements. On leg $ress day he does the heavy E%0@ .I
mae him do 0@ re$s on it/ and then does the 2@ re$$er on the same leg $ress. On
smythe day he does his heavy E%K and then does the 2@ re$$er on a horiDontal hac
machine. On 'ree s;uat day he does his heavy E%0@ and does the 2@ re$$er on a
Cybe4 .di*erent/ leg $ress machine at a slightly di*erent angle than the other leg
$ress day. I got no $roblem !ith any o' you guys doing that es$ecially you large
beasts. No! i' you start doing only leg $resses !ith the same leg $ress machine 'or
all your 2@ re$$ers then Im going to call you on it that your taing the easy !ay out.
b/Alot o' $eo$le as me ho! I come to conclusions on things.....alot o' all this you
can deduct 'rom !hat you see going on around you at gyms and 'rom Bust !atching
$eo$le. Alot o' !hat I do is Areverse engineeringA%%I thin things out bac!ards to
>nd out the reasoning. +ou can sit there and study medline all day long but until you
have a $ractical brain to thin ho! it $ertains to bodybuilding# your not going to get
very 'ar in a$$lying it. For e4am$le alot o' $eo$le 'rea out about the controlled
negative on re$s in "C training and !hy the hec its done. :esides !hat science
agrees !ith# thin o' certain instances or hobbies or Bobs !ith re$etitive movements
!ith the re$eated same load. :oat ro!ers# sa!ing lumberBacs and gymnasts. They
all do re$etitive movements !ith the same load# a boat or canoist ro!er is trying to
$o!er along a boat as 'ast as he can# a sa!ing lumberBac is using $o!er to sa!
do!n a tree# a gymnast does re$eated movements !ith body!eight. All are $ushing
the limits trying to use as much $o!er as $ossible 'or the tas at hand. Which one
o' those three has a discernable musculatureC :oat ro!ers dont have huge bacs#
sa!ing lumberBacs dont have huge arms but gymnasts al!ays have that
musculature. They sure arent eating to get huge and most liely they arent doing
incredibly heavy !eight training but you can al!ays see the musculature on a
gymnast. WhyC Well !hich one o' those three does controlled negative movementsC
The ro!ers and sa!ers are Bust using $ositive movements and it does virtually
nothing 'or their musculature .science agrees !ith that theory%concluding that the
$ositive movment is a strength)$riming $hase and the eccentric is !here the magic
ha$$ens/%%the gymnasts on the other hand are all doing heavy eccentric and
controlled negative !or .iron cross)rings# $ommel horse etc etc etc/%%the moral o'
the story is your !hole thining in all this should get to the $oint !here your curling
a !eight u$ Bust 'or the sim$le reason o' controlling the descent do!n!ard so you
can get bigger
c/There !as a study some years bac !hich included 3 grou$s%%elite sumo !restlers
!ho did no !eight training !hatsoever# advanced bodybuilders and advanced
$o!erli'ters%%about 2@ in each grou$. No! there is a lot o' variables here but they
too the lean muscle mass o' each grou$ and divided it by their height in inches.
7ur$risingly the sumo !restlers came out !ell ahead o' the $o!erli'ters .2nd/ and
the bodybuilders .very close 3rd/. This is a grou$ !ho did no !eight training at all
but engorged themselves !ith 'ood trying to bring their body!eight u$ to dramatic
levels. &o! is a grou$ that is doing no !eight training having more muscle mass $er
inch o' height than $o!erli'ters and bodybuildersC For anyone that doubts 'ood is
the greatest anabolic in your arsenal# you better get u$ to s$eed and on the same
$age as !hat my trainees have 'ound out. Gee no! !hat !ould ha$$en i' you
actually ate to get dramatically larger lie a sumo# but actually !eight trained lie a
$o!erbuilder .!hich is !hat !e train lie/# and also did enough cardio)carb cutto*s
etc to ee$ body'at at bay !hile doing all thisC Are you guys coming around to ho! I
thin yet....in ho! to become the biggest bodybuilder at the ;uicest rate but
ee$ing leaness on that BourneyC
d/7omething you guys might !ant to try 'or your 'orearm belly that has !ored
better 'or me than alot o' other things is a .belly o' the 'orearm/ e4treme stretch
done e4actly a'ter bice$s or !rist curls or !hatever you are doing 'or 'orearms. Its
as sim$le as this%%once youve done bice$s and 'orearms and have already stretched
your bice$s%%or directly a'ter your last re$ o' seated !rist curls...sitting on a seat
!ith your 'orearms resting on your legs and the barbell in your $alms 'ace u$...let
your hands sag do!n!ard and let the barbell roll do!n the $alm o' your hand and
hold onto it !ith your >ngers until you 'eel that stretch and then the 'un begins .3@%
J@ seconds thats !hat your trying 'or/..dont let the to$side o' your hands hit your
shin because that de'eats the $ur$ose....at about 3@ seconds youll start
shaing...58 seconds your head !ill be t!itching 'rom side to side because there is
so much $ain and it 'eels lie your going to lose the barbell !ith your gri$ and i' you
mae it to E@ +OU A-6 T&6 FAN...but J@ seconds is the goal....trust me you !ont
mae it%%its too 'ucing $ain'ul/....youll get to the $oint youll have to dro$ the
barbell on the Ooor and tae 3@ seconds Bust to get your !its about you. :e very
care'ul !ith this movement# I dont !ant you t!eaing your !rists here so be
cautious. For those !ho do this# tae a long loo at your 'orearms the very ne4t day
in the mirror# Oe4 your 'orearm and I thin youll be very sur$rised at ho!
di*erent)s!ollen it is. Thats all that needs to be done%%%let me no! 3 months 'rom
no! ho! di*erent they loo
e/Its about time I start sho!ing you guys some ne! e4ercises 'rom the "C arsenal%%I
got about 8@ you guys have never seen but Ill thro! this one at you 'or no!. Faybe
Ill Bust have you guys thro! out a body$art one o' these days in a $ost and ill give
you ne! e4ercises you can do 'or that body$art .time !illing/
1ulley ro! high $ulls%a!esome 'or lat !idth here guys%%this is going to be a $ain in
my ass to e4$lain but lets see i' i can do it%%god its so much easier sho!ing
someone these in $erson. First u$%%do you no! that $osition that is at the bottom
o' a sti* leg deadli't i' you do it very dee$ .some $eo$le dont/%%remember that
$osition because that is ey here oC
O%+our on a seated cable ro! !ith a close gri$ $arallel handle%%your legs are
slightly bent%%your aiming 'or the greatest amount o' stretch $ossible at the very
beginning o' the $ull o so remember that you should be in that A$ositionA above or
close to it .I taled about earlier/ thruout this !hole movement. With your bac
rounded and you leaning 'or!ard .huge stretch/ you $ull the handle to right about 3
inches above the neeca$s# thats it. At no $oint do you stic your chest out and
arch your bac and $ull the handle into your midsection and sit straight u$ as in a
seated $ulley ro!# !hat you do instead is Oare your lats at the stretch at the very
beginning and ee$ your lats Oared till you $ull right over your neeca$s and then
control the return to the stretch and re$eat. :ecause your bent 'or!ard in a $osition
that doesnt $ut your bac in a $recarious sa'ety $osition you !ill have no !orries
!ith a rounded bac. I guess a sim$le !ay i could describe it is
a/huge stretch at beginning
b/do hal' a $ulley ro! movement but dont lean your torso bac!ard or arch your
bac%%ee$ it stabiliDed maybe only moving a 'e! inches the !hole movement
c/ee$ your lats Oared out!ards the !hole !ay thru and dont crunch your sca$ula
together%%$ull !ith your lats and $ull the handle 2%3 inches over your neeca$s and
return%%%%%%08%3@ re$s rest $aused is the deal on these and you !ill not be using the
!eight you use on seated $ulley ro!s so !i$e that 'rom your memory bans
PA"#$% "&' D'ES
This $ost is 'or everyone in this 'orum%%its very im$ortant to read over%%P6-+
IF1O-TANT. Want to no! the average trainee that comes to meC &e is 38%58 years
old and a'ter 0@%08 years o' li'ting !eighs 0?8 to 20@lbs. &e loos at me as the guy
that someho! can $ull a bunny out o' a hat and mae him that 28@lb ri$$ed
bodybuilder !aling the streets.... !here he couldnt even get close to that level by
himsel'. &e is scrambling around because he doesnt !ant to get to 8@ years old
never 'eeling !hat it !as lie to !al thru a cro!d and $eo$le ga!# stare# and
$oint because he is a damn good bodybuilder. Well !hat the hell have you been
doing all these yearsC,C,C, +ou should o' $ut in your 'WXYing dues lie the rest o' us.
These same guys thin Im a miracle !orer that can someho! add K@lbs o' muscle
mass on their 'rame !hile losing 3@lbs o' 'at !hile ee$ing incredibly lean thruout
the Bourney to get there. Well guess !hatC +OU FUCI6" U1. Want to no! the
'astest !ay to !al around at 28@ ri$$ed%%T&6 A:7OLUT6L+ G'"AFN FA7T67T WA+
TO G6T T&6-6C TAI6 2 +6A-7 AN" 6AT &UG6 AFOUNT7 OF FOO"# AN" T-AIN
WIT& :-UTALL+ &6AP+ W6IG&T7# AN" :6COF6 A :IG FAT OFF6N7IP6 LIN6FAN
LOOIING GU+ AT 33@L:7....AN" NO IT WONT :6 1-6TT+...AT ALL. FO7T OF ALL
"ONT "O AN+T&ING T&AT COUL" 1O77I:L+ 6P6N IF16"6 T&6 7LIG&T67T IN
FU7CL6 FA77 GAIN. <ust eat co$ious amounts o' 'ood .u$ to 8@@%E@@ grams o'
$rotein/ and bring your body!eight u$ the charts !hich !ill allo! you leverage and
strength gains to allo! you use the incredible !eights you have to use in the gym to
accom$lish this. Then a'ter being at that level 'or density reasons 'or a!hile# you
can slo!ly tae it do!n and I mean slo!ly and most liely have the most muscle
mass gain your genetics allo!ed in that time 'rame. That is the $robably the 'astest
!ay in the shortest time to get there. :ut de>nitely not the most desirable but truth
is truth. Am i recommending that a$$roach%%&6LL NO# but i' !e are taling about
getting this done as 'ast as humanly $ossible then I have to be blunt. Noone !ants
to loo lie a 'at slob even i' it means the end result !ill be much closer to their
ideal. And these guys 38%58 years old !ant me to ee$ them $retty boy lean and
!ave the magic !and and mae them into Filos 7arcev a'ter they $retty much Bust
!asted 0@%08 years o' training.
I dont lie using mysel' 'or an e4am$le but I !ill here. I started training at about 2@
at 03?lbs and $redominantly s$ent the ne4t 08 years eating tremendous amounts
o' 'ood# training !ith very heavy !eights but ee$ing active so I am at a leaness I
$ersonally am satis>ed !ith. I to$$ed out at about 3@3lbs and but currently hang
around 2K3%2KK because thats !hat I lie to be at. I $ut my dues in here. I might
Bum$ in a sho! i' time allo!s but because o' my schedule currently !e !ill have to
see ho! that !ors out. Fainly Im looing 'or!ard to the day I can ind o' rela4 and
not $ush the limits lie I have all these years. The E meals a day every day# and the
!ar !ith the logboo along !ith lugging around 2K8%3@@lbs sometimes becomes
very tedious. I go to bed at nite thining e4actly !hat Im going to do and !hat all
this hard !or !ill easily allo! mysel' to do !hen I decide to cran the dial
do!n!ard. Cardio !ill be done E times a !ee 'or health and body'at reasons and
that !ill tae $riority.
:ac to the subBect on hand here. 7o !hat !ill all this hard !or 'or the $ast 08
years allo! me to doC I'm in my mid 3@'s no! so 'or the rest o' my 3@'s and thru my
5@' and 8@'s i can $retty much !al around at 28@lbs hard as a roc at a very lo!
body'at $ercentage. Ive set mysel' u$ so that !ill be very very easy. I actually have
to do much less than everything I do no! .e4ce$t cardio/ to be there. Ill use guys in
this 'orum 'or e4am$les# Inhuman and massive G are both around 8'JA# 8'0@A and
are o*season 2K@ to 3@@. They have s$ent the time and 'ood consum$tion and $aid
their dues to get there. Fassive G I believe is mid 3@'s and Inhuman is early 5@'s I
believe. :oth these guys !ill be able to cran this do!n and enBoy !aling around
!ith 'ull abs# hard as granite !ith veins every!here at 25@%2E@lbs. They have set
themselves u$ and $aid their dues in their 2@'s and 3@'s to do that. +ou guys that
are 38%58 years old !ho !ant this but !eigh 0?8%20@lbs are $laying catchu$ and
are so behind the race its sad. Fy $oint o' this $ost is to get guys in their early 2@'s
to thin# to get guys !ho Bust ble! 0@ years o' training !ho are in their 3@'s to thin#
and to get guys !ho Bust ble! 0@%08 years o' training !ho are in their 5@'s to thin.
Am I advising buling u$C No that !as a hy$othetical e4am$le. Im advising you get
your 'reaing head on straight i' you !ant this so bad. That means e4treme 'ood
intae $ronto# !ith the heaviest !eights in good 'orm that you can use
$rogressively# e4treme stretching and enough cardio .and body'at $rotocols/ that it
ee$s you at a leaness your satis>ed !ith as you get dramatically larger. This s$ort
isnt unlie a career. +ou have to set yoursel' u$ early so you can be right !here you
!ant to be late. Theres alot o' you guys 38%58 years old in this 'orum# some that I
even train# that thin they !ant it but really dont have !hat it taes to go get it. I
see it in their !orouts they send me .they tae the easy com'ortable road never
$ushing the limits/ and 'or those that I dont train I sometimes see it in your $osts%%%
you Bust dont have !hat it taes. I can only $rovide a guide to get there# I cant
create an inner drive 'or you.
+ou have to start thining in terms o' $oint : 'rom $oint A. "o you really thin that
eating 3@@@ calories !ith 228 grams o' $rotein and doing the Weider Acon'usion
training $rinci$leA to ee$ your body o*guard !ill someho! magically mae your
0?8lbs into 28@lbs o' roc granite monstrosityC 6very year o' training is so damn
im$ortant. I' you Bust trained 'or a !hole year and only gained 2lbs o' muscle mass#
you Bust $retty much !asted a $roductive year o' training%%its gone%%its lost and you
arent getting that year bac. Three !ees ago I !as contacted by someone in his
early 5@'s !ho had been li'ting 'or many years# !eighed about 0?@lbs and sho!ed
me a $icture o' Geir :organ 1aulsen and said thats !hat he !anted to loo lie and
can i get him thereC,. Laughable. Geir :organ 1aulsen is 8@ years old and loos
'reaing $henomenal. &e is a tiny bit .and i mean every so slightly tiny bit smaller/
than he !as !hen he com$eted in his 3@'s. Instead o' !asting years and years o'
li'ting getting absolutely no!here# Geir s$ent his 2@'s and 3@'s eating huge amounts
o' 'ood and training !ith heavy heavy !eights so that he could !al around all thru
his 3@'s# 5@'s and no! 8@ years old Baced to the hilt. Not many $eo$le have a
better 'ront double bice$s than Geir no matter !hat age they are.....here he is
htt$())!!!.nutritionoutlet.nu)galler...@2)borgan.html
What Im ho$ing to relay to you slacers and dreamers that are in this 'orum is that
you have to $ut your time in and $ay your dues in this s$ort. +our 2%3lbs gain a year
arent going to get it done so unless you !ant to get to 88 years old and loo bac
and thin A!o! besides the $eo$le I told and mysel'# noone even ne! I !as a
bodybuilder and I never made itA....you better get your ass in gear and your head on
right and get this done no!. Gaining 'at is easy but i' you never li'ted ho! long
!ould it tae 'or you to gain K@lbs o' 'at 'rom 0?8 to 288lbsC 1robably a year and
you !ould have to 'orce'eed yoursel' to get there. <ust thin ho! long it taes to $ut
on K@lbs o' muscle mass !hich is an e4tremely Ahard to come byA commodity. This
s$ort is about e4tremes%%using !eights you havent used $reviously# taing in
amounts o' 'ood to build greater muscle mass%in amounts you never have done
$reviously# and G6TTING T&6 CA-"IO "ON6 to ee$ you at an acce$table o*season
training body'at that ee$s you ha$$y. Get your act together and thin this all out or
;uit your com$laining and dreaming and tae u$ tennis.
&(EA$AL")#$%
Im seeing a re$etitive $henomenon !ith the $eo$le I train that I !ant to state here.
Ive trained alot o' $eo$le no! in the last 2 years on the net and also in $erson
$reviously. I ee$ noticing the same things%basically on ho! various trainees brain's
!or. When $eo$le contact me 'or training# the guys !ho have a big !or ethic and
believe in a system o' training !hether its mine or !estside or 848 or !hatever# and
hammer it and hammer it hard come to me as big $eo$le already. These are the
bodybuilders you see out there in the street. :ig guys that you no! li't# there is no
doubt that they are bodybuilders. On the other hand I have gotten alot o' guys !ho
have been li'ting 8%0@ years and you !ould never no! they li'ted even once unless
they made it a $oint to tell you about it .and many do%%LOL/. And Ill tell you !hat
the over!helming continual trait those guys have. T&6+ OP6-T&INI T&I7#
OP6-ANAL+Q6# ee$ second guessing themselves# 'ollo! this routine this month and
that routine the ne4t# and Fle4 magaDine the third month. It all de$ends on !hat
they ha$$en to read that !ee. &OW T&6 &6LL "O +OU INOW W&AT WO-I7 IF +OU
7WITC& IT 6P6-+ "AFN FONT&C Ive sho!ed T1C some o' these emails in the
!arehouse and he didnt realiDe the e4tent o' !hat I !as telling him about. Ive had a
cou$le guys in the last 2 months !ho have been li'ting 'or 8%0@ years and by their
$ics it !ould be embarrassing to tell anyone that they actually li't. :oth o' these
guys are sending me emails taling about iso%tension at the to$ o' bice$ curls#
!orrying u$ and do!n about the statics# should i Oe4 the $iny >nger in!ard to
mae more o' a contraction on my alternate curl# should my 'orearm be
$er$endicular to the earths a4is at the bottom o' the shoulder $ress .you get the
dri't/. I !ent o* on one guy and 'elt bad about it a'ter but he e$t saying A!ell ho! I
used to do it is...A and A!ell Ive al!ays done it this !ayA Fy ans!er !as A!ell !hy
do you loo lie shit i' your old !ay !ored so !ellAC Noone !ill ever no! !ho
these trainees are because its my business only but I !ant them to read this to get
it clear in their heads. I' you double tri$le or ;uadru$le your training !eights in good
sa'e 'orm over the ne4t year)s or so your basically .!ith diet/ going to be double or
tri$le your current muscular siDe. I' your going to sit there and overanalyDe this shit
lie its rocet science .!hich it isnt I dont care !hat anyone tries to mae it out to
be/ and !orry about things that really arent going to add u$ to $ounds o' muscle
mass# then blame yoursel' !hen you never get there. Are you going to be a ha$$y
man at 8@ years old !hen you loo bac and thin AWo! I scre!ed u$# I never
looed lie a bodybuilder# never achieved my goals# never got dramatically bigger#
and its gone no!.....IF too old to mae u$ 'or that lost timeA because thats !here
alot o' you are heading i' you dont get your heads on straight. I blame alot o' the
muscle magaDines 'or this. Alot o' articles are ghost !ritten 'or $ros or are solo
articles by $eo$le !ho are 0E8lbs !ho never made a huge change in their $hysi;ue
themselves. They try to $ortray li'ting !eights as this huge science .and they
s$lurge u$ their articles !ith K vo!el !ords and searching thru the thesaurus to >nd
a !ord that maes them loo e4tremely intelligent/%%I go bac to the beggining o'
cycles 'or $ennies on this%%%The absolute strongest you can mae yoursel' in all
e4ercises# cou$led !ith 'ood intae to eat your !ay u$ to the ne! musculature !ill
allo! you to hold the most muscle mass on your body that your genetics
$redetermine. +ou !ant to !orry bout somethingC Worry about that damn logboo.
Worry about staying uninBured in your ;uest. Worry about not missing any meals.
Worry about someho! some!ay maing yoursel' the strongest bodybuilder you can
become. Im not taling singles here. Im taling J%08 re$s rest $aused. A brute. A
behemoth. A human 'orli't. I guess i had to use this $ost to vent because T1C sa!
me $issed o* in the !arehouse today a'ter ans!ering emails such as A"ante should
I try to isolate the u$$er $ortion o' the $ec muscle and hold the $ea contraction
and Oe4 hard at the to$ o' every re$ 'or about 8 secondsCA I' you have been li'ting
many years !ith no muscle mass to sho! the last thing you need to !orry about is
$ea contraction%%G6T T&6 "AFN W6IG&T U1 AN" :6AT T&6 LOG:OOI WIT& :IG
W6IG&T <UF17 .and then Ill and you !ill be ha$$y/
*#SCELLA$E&'S
7omeone ased about "C mods here in a $ost last !ee and I thought i !ould add
my in$ut here. I al!ays stay in the scheme o' things but # tune things to myself.
For e4am$le( I al!ays loo 'or !ays to mae an e4ercise harder and sa'er 'or mysel'.
:y sa'er%such as bac thicness movements such as deadli'ts# rac deads and rac
drag deads....I have gotten very strong on these and no! I !ill only do them !ith
overhand gri$s instead o' an over under. I dont !ant to be tearing a bice$ due to
the very heavy !eight i have to use on these and going overhand 'orces me to
lighten u$ some!hat and taes alot o' stress o* that undergri$ bice$. .Ive gone as
high as ?E8lbs on rac deads and really 'elt it $ull there and !ill never tread those
dangerous !aters again/
Trice$ e4ercises( i !ill not do any e4tension movements at any less than 08r$ and ill
ee$ the range 08%3@r$ on those. I can get very heavy on eD bar movements and
'eel the $otential 'or a muscle tear is great !hen you start grinding out sets lie
EM3M2N00r$
:ice$ e4ercises I al!ays ee$ in the 2@r$ range Bust because i seem to res$ond
better that !ay and also 'or the sa'ety 'actor
=uads# I tell everyone to do a 5%K bacbreaer set !ith very heavy tonnage and
then a !ido!maer set o' 2@ re$s and i do this mysel' but honestly at this heavy o'
a body!eight# there have been times !here I really thought I !as going to cease
living a'ter getting o* a 2@ re$ s;uat because I !as breathing so hard and couldnt
get enough o4ygen in my lungs to sustain me. Fy gym is on the second Ooor !ith
no o$en !indo!s at all# Bust central air ducts%%%'or some strange reason# its o
breathing sometimes and other times .es$ecially in a cro!ded gym/ your gas$ing
'or air a'ter a heavy chest set nevermind the 2@ re$ s;uat set. I do believe the
lighter guys in the 08@ to 28@lb range in this 'orum can still get a!ay !ith doing
things normally but the very heavy guys might be biting car$et on a hot day a'ter a
2@ re$ s;uat. 7o at times Ive done it lie the 'ollo!ing%%on day one i do 'ree s;uats
shit heavy and then the hac 'or my 2@ re$$er .!hich leaves me breathing lie a
locomotive any!ay/ and on the other day I do the ne!er leg $ress 'or both my
heavy and !ido!maer sets and on the last leg day i do smythe s;uats shit heavy
and then the !ido!maer on the older leg $ress. 7o as you see same scheme Bust
some t!eas i do 'or mysel' i' you !ere curious.
DC +or,out schedules for various people
%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%
I $robably should o' !ritten this a !hile bac but I see alot o' $eo$le asing about it
no!. 7chedules. Fost o' the $eo$le I $ersonally train I have them on the monday
!enesday 'riday monday scheme !ith body$arts s$lit lie this
a/
Chest
7houlders
Trice$s
:ac !idth
:Ac thicness
b/
bice$s
'orearms
calves
hams
;uads
What is im$ortant about that is there is al!ays a day bet!een !orouts and that
lends itsel' to all im$ortant recovery)rest. Another variation o' this above that some
o' the really heavy trainers I train lie is Tues .'ull !orout/ Thurs .'ull !orout/ 7at
.hal' !orout/ 7un .other hal' !orout/
7ome o' my e4tremely advanced trainers and some o' the guys !ho need very
short !orouts I have them do the 'ollo!ing. What I do !ith those $eo$le !ors
right along the same lines as the F W F F scheme I al!ays use%%almost the same
're;uency !ith e4tremely short !orouts. And i' anyone !ho has been doing "C
training 'or a long !hile# lies this schedule better I have no $roblem !ith them
going over to it. It is Fon Tues Thurs Fri .!ith !eeends o*/ or something to that
e*ect according to their schedule and the body is s$lit u$ lie this(
A/
bice$s
'orearms
bac !idth
bac thicness
:/
Chest
7houlders
Trice$s
C/
Calves
&ams
=uads
7o you see that on Friday bice$s and bac is hit again and then the ne4t !ee
!orout b !ill be hit t!ice and during !ee 3 !orout c !ill be hit t!ice. The
're;uency o' body$arts hit is almost lie the original F W F F $lan. On this s$lit
!hich i use !ith highly advanced trainees I use it to bomb their !ea body$arts
.!hich I dont 'eel you can do !ithout $otentially overtraining on the FWF scheme/
The do!nsides to this 3 !ay s$lit are the obvious non day o* bet!een !orouts and
you have to be very very care'ul !ith order o' e4ercises on this $lan. For e4am$le I
!ould never have you doing 'ull range deadli'ts the day a'ter a s;uat day%%you
!ould be destroyed. +ou have to loo over the !hole scheme and mae sure your
bac thicness e4ercise is not going to be e*ected by your hamstring or ;uad
e4ercise. I !ould $robably si$ sti* legged deadli'ts 'or hamstrings totally during
this routine because o' the heavy bac thicness e4ercises. I !ould $robably rotate
seated standing and lying leg curls 'or someone doing this. +our !orouts though
!ould be 3@%E@ minutes to$s and thats to$s and your out o' there. The bad $oints o'
setting it u$ this !ay is that you lose that !hole day o' rest bet!een !orouts and
Ive seen over time that most $eo$le seem to gain a slight bit better !ith that 'ull
day o' rest. The other bad $oint is although the 're;uency o' body$arts trained is
similiar# its a bit less over time .body$arts trained about K0 times a year in the F W
F scheme and EJ times a year in the second scheme above/ .........
17( I $ut bac)bis be'ore chest)shoulder)tri in the rotation because alot o' $eo$le get
really sore in the shoulder)chest area the day a'ter chest. This can mae it very hard
sometimes on bac !idth and bac thicness e4ercises .es$ecially bac !idth/ and
Im trying to ee$ inBuries to a minimum. The do!nside to this is !hen leg day 'alls
directly a'ter chest day# you are going to have to stretch out thoroughly in the
delt)chest area to get your shoulders)arms on the bar 'or s;uatting.
Without a doubt%%the mon !ed 'ri s$lit gets $eo$le bigger 'aster than any other s$lit
and the 3 !ay mon tues thurs 'ri s$lit is a ste$ belo! it on that 'ront# but I am able
to get u$ !ea body$arts a little bit better on the 3 !ay s$lit%%so remember that i'
you are overan4ious to Bum$ to the 3 !ay s$lit# your actually gaining overall muscle
mass slightly 'aster !ith the mon !ed 'ri s$lit
'no-cial exercise rep ranges and summary of DC training
by (name removed)
."I7CLAIF6-( that the ans!ers here are Bust my understanding o' "C# I'm not
$retending I'm "ogg or I& or a certi>ed trainer in "C# this is Bust ho! I do it % and it's
!oring e4tremely !ell 'or me/
0. +eah# you basically have si4 !orouts# three 'or u$$er body minus
bice$s)'orearms and three 'or lo!er body and bice$s)'orearms. 7o you need three
e4ercises 'or each muscle# and you cycle through theseZ in t!o !ees you'll have
done all si4 !orouts .training 3 days a !ee/ and done all e4ercises once.
+ou don't rest a'ter 0E days# basically you 'blast' .go balls out# trying to increase
!eight each time/ 'or E%02 !ees .they recommend K and see ho! you handle it# i'
you can go on 'or longer do longer/ and then tae a 'cruise' 'or t!o !ees % this is
t!o !ees !here you dro$ a meal .to get your a$$etite bac/ and train !ith straight
sets .no r$/ at about J@L o' your ma4 !eight# i' you !ant to si$ a !orout or t!o
'eel 'ree# this is to get your mental and $hysical sanity bac. A lotta guys do
s$ecialised routines lie E%!ee blasts and 0@%day cruises but they're generally
trained by "C or I&# I started !ith K !ees blast# t!o !ees cruise# then it !ent to ?
!ees# 2 !ees and has stayed around there since. I' you 'eel lie you gotta sto$
earlier# sto$ earlier# this $rogram borders on overtraining i' you don't eat and rest
$ro$erly so it's best to sto$ be'ore you burn out .as is sensible/.
The ey is $rogression .e4tra !eight/ so every t!o !ees you're cycling through
your e4ercises again# so 'or every t!o !ees o' blast you've got a chance to beat
the logboo on each e4ercise and that's !here gro!th ha$$ens.
2/ 6ach e4ercise is as many !armu$s as you 'eel you need# then one rest%$ause set
!hich is the !orset. Lie you !arm u$# then hit the e4ercise until 'ailure# 08 dee$
breaths# hit it again until 'ailure .you should get hal' the re$s or thereabouts/# 08
more dee$ breaths then one more set .again# hal' the re$s o' the $revious mini%set/.
Then you stretch# you can stretch a'ter the e4ercise or a'ter a 'e! related e4ercise#
lie I do bice$ !orset# 'orearms !orset# then stretch bice$s and 'orearms .maes
sense to me/. +ou can do chest)trice$s)shoulder !orsets and then stretch all three
body$arts or stretch the muscle in ;uestion a'ter its e4ercise# either !ay !ors.
Incidentally not all e4ercises are rest%$aused# only chest# shoulders# trice$s# bice$s#
bac!idth and some hamstring e4ercisesZ calves and 'orearms are straight%setted
'or 02 re$sZ other e4ercises have their o!n $rotocols. =uads are one heavy set .5%E
i' a s;uat# E%0@ i' a leg $ress or hac s;uat/ and then a 2@ re$ !ido!maer#
incidentally "ante has o'ten said that you don't have to do the !ido!maer on the
same e4ercise as the heavy set# lie you can do 'ree s;uats 'or 5%E and then hac
s;uats 'or your 2@ re$$er. .he said that 'cause really big guys have $roblems
breathing 'or 2@ re$ 'ree s;uats but it doesn't Bust a$$ly to them/Z deadli'ts and rac
deadli'ts are E%K heavy# 3%5 heavier .8@%E@lb di*erence 'or me but I doubt that's
absolute/Z bent ro!s and t%bar ro!s are a straight set o' 02Z sumo leg $ress is a 02%
2@ straight set# leg curls are 2@%3@ rest%$aused# 7L"L to be honest I'm not sure# I've
seen conOicting advice# one is a straight set o' 02# the other is to do si4 re$s# and
ee$ adding 0@lbs to the bar until you can't get si4# then ne4t time start around
5@lbs under the !eight that stum$ed you.
Other muscles get a re$ range in !hich your rest $ause set must come under# 'or
chest and shoulders it's 00%08r$# trice$s it's 00%08r$ .e4ce$t sullcrushers !hich is
08%3@ r$/# bice$s is 08%2@ .$reacher curls 00%08r$/# bac !idth .$ulldo!ns etc/ and
di$s are 08%2@r$# err# !hat've I 'orgotten..
3/ The eating is individual# "Cers don't count 'ats# carbs or calories# they go by their
hunger# they get their $rotein do!n# eat carbs until they're 'ull and tae their 6FAs.
Feals are e$t $ro)'at or $ro)carb but that's individual again# some $eo$le don't
se$erate macros i' it doesn't bother them...
"C says you don't count calories because you don't need a magic number o'
calories each day# and I agree !ith him# some days you'll need more and others
you'll need less. Lie today I've eaten lie 0@@g o' carbs because I've sat on my arse
most o' the day# !eedays I eat more lie 5@@. Get the $rotein in and eat as much
as you need to get through the day and !or out at $ea e9ciency.
5/ Cardio is individual as !ell. To start !ith you do it on o*days and see !hether you
need less or more to control body'at. It's generally lo!%intensity so as not to inte'ere
!ith leg recovery. I $ersonally managed &IIT over the summer and still made
$rogress !ith the 3!ay "C s$lit .as an e4$eriment/ but not i' I !as training legs
t!ice a !ee.
For $re%cardio nutrition it's u$ to you mate# some $eo$le have a small !hey shae#
others :CAAs# others a com$letely em$ty stomach.. i' you go into the -oundtable
'orum on intensemuscle and loo u$ the cardio to$ic you'll see the e4$erts
suggesting all o' those# I guess you gotta see !hat !ors 'or you.
"C has said :CAAs i' you !ant to gain muscle and lose body'at# other!ise !hey is
Bust >ne.. I go !ith that $ersonally but sometimes do it on em$ty.