You are on page 1of 38

Dog Crap Training

for those of you who aren't familiar with Dog Crap training here it is, it is similar
to Mike Mentzer's HIT training principles.....i saw great gains from this and I like
the principles....enjoy
This is a post authored by the inventor of the DC Training system Dante himself
aka doggcrapp so here it is in the words of the man himself.
DC training *
Bodybuilding as a whole is extreme and you must go to extreme lengths to be an
out of the ordinary bodybuilder in this activity. The human body in no way wants
to be 270 to 330 lbs of extreme muscularity. It wants to be a comfortable 155 to
180 lbs and will do a lot to keep a person at that homeostasis level. Jon Parillo
was on the right track years ago when he was trying to make bodybuilders into
food processing factories. It takes extreme amounts of food (protein), extremely
heavy weights, sometimes extreme supplementation, (the choice) of extreme
drugs, and other extreme situations to take a person who by evolution and
genetics should be 180 pounds and make him into a hardcore 3 hundred pounds.
OK first I have to go over some principles I believe in regarding training and I’ll
hit more on training details later on.
a) I believe he who makes the greatest strength gains (in a controlled fashion) as
a bodybuilder, makes the greatest muscle gains. Note: I said strength gains-everyone knows someone naturally strong who can bench 400 yet isn't that big.
Going from a beginning 375 bench to 400 isn't that great of a strength gain and
won’t result in much of a muscle gain. But if I show you someone who went from
150 to 400 on a bench press, that guy will have about 2.5 inches more of muscle
thickness on his pecs. That is an incredible strength gain and will equal out into
an incredible muscle gain. Ninety-nine percent of bodybuilders are brainwashed
that they must go for a blood pump and are striving for that effect--(go up and
down on your calves 500 times and tell me if your calves got any bigger). And
those same 99% in a gym stay the same year after year. It's because they have
no plan, they go in, get a pump and leave. They give the body no reason to
change. Powerbodybuilders and powerlifters plan to continually get stronger and
stronger on key movements. The body protects itself from ever increasing loads
by getting muscularly bigger=adaption. I’M going to repeat this and hammer it
home because of its importance: THE PEOPLE WHO MAKE THE GREATEST
STRENGTH GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER
TIME ACCORDING TO THEIR GENETIC POTENTIAL. If you reading this never get
anywhere close to your ultimate strength levels (AT WHATEVER REP RANGE) you
will never get to your utmost level of potential size.
b) I haven't seen a guy who can squat 500 for 20 reps, bench press 500 for 15
and deadlift 500 for 15 who was small yet ---but I have seen a lot and I mean a
lot of people in the gym and on these Internet forums that are a buck 65 or two
and change, shouting that you don't have to lift heavy to get big (in rare cases
you will see a naturally strong powerlifter who has to curb calories to stay in a
weight class and that is the reason he doesn't get bigger).
c) Training is all about adaption. In simple terms you lift a weight and your
muscle has one of 2 choices, either tear completely under the load (which is
incredibly rare and what we don't want) or the muscle lifts the weight and
protects itself by remodeling and getting bigger to protect itself against the load
(next time). If the weight gets heavier, the muscle has to again remodel and get

bigger again to handle it. You can superset, superslow, giant set, pre exhaust all
day long but the infinite adaption is load---meaning heavier and heavier weights
is the only infinite thing you can do in your training. Intensity is finite. Volume is
finite (or infinite if you want to do 9000 sets per bodypart)...everything else is
finite. The Load is infinite and heavier and heavier weights used (I DON'T GIVE A
CRAP WHAT SOME BUCK 58 POUND WRITER FROM FLEX MAGAZINE SAYS) will
make the biggest bodybuilder (add high protein, glutamine and drugs to the mix
and you have one large person).

TheCaptain21
View Public Profile
Send a private message to TheCaptain21
Send email to TheCaptain21
Find More Posts by TheCaptain21
Sponsored Links

02-21-2005, 08:26 PM

TheCaptain21
Don Juan
Join Date: Feb 2005
Location: Chicago
Age: 24
Posts: 40

#2

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

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

TheCaptain21
View Public Profile
Send a private message to TheCaptain21

i) Heavy is relative--it doesn't mean 3 reps --it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps.. but using the same drugs. The greatest strength gains you make will result in also the most rapid size gains (if you’re taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group). And you get dramatically bigger! (I’M taking into effect protein assimilation. h) I've seen powerlifters (who catch a lot of guff from bodybuilders for being &quot. 08:26 PM TheCaptain21 Don Juan Join Date: Feb 2005 Location: Chicago Age: 24 Posts: 40 #3 f) Please think of the times when you made the best size gains---the first time is in the first 2 years of lifting WHEN YOU MAKE YOUR BEST STRENGTH GAINS TOO! Then things start to slow down.. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 8-50 reps...come back a year later and the twin I trained would have 25LBS more muscle. recovery etc also). Over and over... I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom--that's as heavy as I can go on that exercise for 20 reps. j) No matter what the method someone uses to gain super strength gains-it’s imperative . What's the next time?-You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. supplements and nutrition as the twin I train.Send email to TheCaptain21 Find More Posts by TheCaptain21 02-21-2005.fat&quot diet down and come in and destroy bodybuilders in bodybuilding shows time and time again. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows. I am positive I could take 2 twins--have the first one do his own thing training wise. The day you can squat 400LBS for 20 deep reps will be the day you are no longer complaining about your leg size. g) I believe in Powerbuilding not bodybuilding--using techniques that build the most strength gains in the fastest time possible while using the most effective exercises for that person.

Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. TheCaptain21 View Public Profile .the sad story is his gains will quickly come to a halt because his limiting factor is the amount of strength he will gain.tries to keep his body guessing&quot. All year long have the first twin blast away until he brings his squat with 20 reps from 185LBS to 400LBS. by doing 80LBS for 13 on flyes next week.changing up&quot. Again if you put someone out on a deserted island with 135LBS of weights he can superset.--you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. &quot. 205 for 11 on inclines the week after. superslow etc etc squats. deadlifts and benches to his hearts delight. giant set. There is no reason for his legs to grow in size due to the strength demand presented. high rep.. Believe me he is always going to be sore and he will be shocking the body every time but the sad truth is he will not gain **** after about the third leg workout because the load didn't change. and benches and an unlimited weight supply that he constantly pushes.keeping the body off balance&quot.they do so.. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything? Absolutely NOT! Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change? Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. He has 135LBS to work with. If you don't write down your weights and every time you enter the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr. 245 on hammer press for 12 the week after that --and so on and so on--there is only a limited number of exercises you can do. You take that same guy on a deserted island and give him squats deadlifts. Hypothetical gym member does 235 for 9 on the bench press this week. k) I think the biggest fallacy in bodybuilding is &quot. The first twin who can now squat 400 for 20 is going to have some incredible wheels. in 5 years I'll show you a big Gilligan. &quot.

doesn't matter as long as they are rapidly gaining strength. that's up to them. If you’re gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. they were probably 175 lb guys who bulldozed their way up to that level. Your best friends in the gym are the 2. I don't know why pseudo experts try to make training such an elite science when in actuality it’s pretty cut and dry.Send a private message to TheCaptain21 Send email to TheCaptain21 Find More Posts by TheCaptain21 02-21-2005. So much for juice being the total equalizer. More on that later. Unless you are gifted genetically to build muscle at a dizzying rate (most people aren't). These guys use a boatload of drugs on par with hardcore competitive bodybuilders. After an initial phase where they grow off of steroids like everyone else--their growth stops (like forever). then change to a different exercise and get strong as hell on that exercise too. If you keep a training log and note . These are the people who use 135. They will be the ones using the same weight time after time on exercises whenever they are in the gym. 185. Why? Because they aren't eating 500 grams of protein a day and don't fight and claw their way to 500LB bench presses and 700LB squats and deadlifts. A perfect example are male strippers. the largest people in your gym will also be the ones heaving up the heaviest weights. Others might like a different method. Do you think they started out that way? No. Can it be done? Probably not at that rate but TRYING TO DO IT will get you a lot bigger than doing what 98% of the people in the gym do. Take that exercise and method to its strength limit and when you get there. They stay on the drugs for years and years while stripping but don't go beyond that 200 to 220LB range. 225 on the bench every time its chest day. 08:27 PM TheCaptain21 Don Juan Join Date: Feb 2005 Location: Chicago Age: 24 Posts: 40 #4 l) I use a certain method in my training because in my opinion it is the utmost method to rapidly gain strength.5LB plates--your very best buds!!! You put those 2.5LB plates on that bar every time you bench press for 52 weeks and now your bench is 250LBS more at the end of the year! That would equal out to another inch to inch + half thickness on your chest. m) For the next few months take note of the people you see in the gym that never change.

There would be a lot more happy bodybuilders out there. stretching and recuperating massive bodybuilders I can.till next time-DC _ Workout 1 CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches) SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches) TRICEPS: reverse grip bench press 315 for 1520 reps RP-no static (then stretches) BACK WIDTH: rear rack chins to back of head 100 x 18 RP (20 second static at end) BACK THICKNESS: floor deadlifts a brutal straight set of 8 reps and then a heavier debilitating 4 rep one (after warmups of course) (then stretches for back) Workout 2 BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps) CALVES: on hack squat straight set for 10-12 reps but with a 20 second negative phase HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps QUADS: hack squat --a brutal set for 10 reps (My legs are a strong bodypart and I allow people with good legs to go with one straight . in 5 years.. If you double all your poundage's in the next five years in everything. your going to be one thick person .it’s all part of my quest to make the biggest heavy slag iron lifting.. So now you guys know I believe in the heaviest training possible (safely)---I think I hammered that home. it would be pitiful.-...If someone ever took a ratio of people who don't make gains to people who do... I needed to do that because so many bodybuilders are lost on how to get from A to Z.your weights used for the next 5 years and find they are still the same you will pretty much look &quot.. I would venture to say that 95% of people in gyms across this country aren't gaining muscle and are wasting their time.go train with an established powerlifter&quot. high protein eating.still the same&quot. and learn all the principles he trains with.. The absolutely best advice I could ever give a guy starting out lifting is &quot.

If I'm feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that's it. THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop.set only--but if your quads are playing catchup to the rest of the body. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315. Thats the key to constant progression. no matter if I love doing the exercise or not. I have to get at least 19 reps RP or so. Some exercises you'll stay with and gain strength at for almost up to a year and some exercises you'll be at the limit in 4 weeks and lose them but its all in the plan. knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. The notepad is your intensity level. I have to change to a new exercise. then you must do a heavy set of 4-8 reps followed after a rest by a &quot.good god I freaking hate Doggcrapp&quot. If I know ive plateaued out I MUST CHANGE THE EXERCISE. If I can't or I don't beat it. . So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both. a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don't beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point of strength (AND YOU WILL. You can always come back to that loved exercise in the future and you'll start somewhat lower and build up to a peak again--and trust me that peak will be far more than the previous one. For example-. Again. how badly you want to keep doing an exercise will be how hard you push to beat the previous. The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad. it's all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.I love reverse grip bench presses. Believe me this adds a grave seriousness. 20 reps set. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Then someday you will peak out on that one too. Those quads will catch up in size pronto Then stretches for quads and hams. At that point you must turn to a different exercise and then get brutally strong on that one.

. I dont mean that to sound cocky.you have good genetics&quot. truly train balls to the wall hard. That's tough for me to hear thinking how psyched I was to weigh more than 170 at one point..at 10 reps I am seriously doubting I am going to make it---at 14 reps IM seeing colors---at 17 reps IM asking God for help--and the last 3 reps are life.--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts. or something to that effect--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stickboy trying to be a bodybuilder. at 196lbs or so. stretching.genetics&quot. I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. With all sincerity I can make 200lbers into 250lbers and 250lbers into 300lbers (I feel) quicker than anyone else. that's half the battle. and &quot. I've only trained a few true mesomorphs. If all you get out of my articles is the mindset of heavy weights. Two years later I looked &quot. if I do a 20 rep hack squat with slag iron heavy weights.I find myself irritated now when people look at me and say &quot. please dont take it that way but Ive grown accustomed with what Im accomplishing with people to know Im very good at it.. Mesomorphs don't need trainers usually. Personally. If I can do another 4-5 sets like that I'm cruising at 70% at the most. I train ectomorphs and endomorphs predominantly. Two years just to look like a freaking normal person! I kept bombing away.you must have always been big&quot. eating and not taking no as an answer and now I am up at 300lbs and people say &quot. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly. and frequency of body parts trained-I would be very happy because then I would have you on the right path to get you where you want to be .. Most trainees all think the same thing seeing how my workouts are set up-&quot. I gave everything I had right there on that set. low volume. death.normal&quot. or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that.am I doing enough?&quot. I seriously did not miss a meal for my first 3 and a half years.

It's human nature. One guy who said &quot. I seem to get alot of advanced bodybuilders over 250lbs come to me and I get them by their sticking points and up toward (and past) the 300lb mark. Please tell me what incredible gains you get.-sadly he has confused volume to equal gains. Those guys can continue to take the long road or never get there. People get pissed if they think what they might be doing training wise is wrong or not the most productive. In the past years since I’ve put my methods out there to view. And in person I can explain how it all fits together. and brainwashed Wieder principle disciple arguing with me why their method is the best and I am wrong. It is like a blow to their ego as if your putting them down or telling them they don’t know how to train. 08:27 PM TheCaptain21 Don Juan Join Date: Feb 2005 Location: Chicago Age: 24 Posts: 40 #5 It is so tough to talk about training when I am not in front of someone.not enough stimulation per workout&quot. WRONG!!! If volume = gains go head and do 100 hard sets per bodypart and do each bodypart once every 3 weeks. periodization. In real life or at my gym people will see me or someone I train and be convinced that my system works very well. I continue to hear different arguments against my way of training. CNS saturation). Hey it’s radically different than the norm and like I said people can’t stand to think what they are presently doing training wise isn't the best! So far I’ve heard the usual gamut (overtraining. But for some reason giving an opinion on training online offends a lot of bodybuilders. undertraining. I can continually turn 170lb guys (who go along with me 100%) into 260lb plus monsters over and over but I cannot help guys who are 190-230lbs who are stuck in their ways. To me all this is an egotistical way to debunk a radically different method because you don’t want to believe what your presently doing is .TheCaptain21 View Public Profile Send a private message to TheCaptain21 Send email to TheCaptain21 Find More Posts by TheCaptain21 02-21-2005. And then you get every HIT. undervolume.

I want you to decide for yourself with deductive reasoning. I love the people who whisper in the corners that &quot. Every one of those people gained at least 47lbs on their bodyweight at roughly the same or less bodyfat.he must be loaded to the hilt&quot. (im stating that because I like putting . very good at turning normal people into the biggest bodybuilders in their area. (its not my main job--I turn down a great deal of people due to my own personal reasons--which are mostly after interviewing them I feel they wont do what I say 100%) I am very.5 years) 2)172 to 254 (3 years) 3)208 to 261(clean! genetic mesomorph 1 year) 4)218 to 275 (cut his juice in half. That is so fun for me. Every bodybuilder that I have trained in person has gained at least 47lbs! My top guy who is online I believe is at 77lbs gained now. showed him how to train correctly-2 years) Im presently training one guy in person named Roland who is 248lbs at 6feet and Ill have him up to 300lbs within less than a year no doubt about it. In person I’ve trained 7 people bodybuilding wise in the last 4 years (5 used super supplements 2 were clean). armchair bicep curlers.0lbs per inch bodybuilder. doubled his protein. I’m not pushing my methods on anyone.incorrect or 'slower gaining'. I love taking a humble bodybuilder who doubts his genetics and making him the largest guy in his gym. stating or asking questions about you being a bodybuilder on a daily basis-I think that’s embarrassing and you might want to question if what you are doing training wise has merit to it. 1)188 to 260(2. I love hearing the petty jealousy and anger that comes over other bodybuilders now that the guy I trained is the big boy on the block. I am a very advanced bodybuilder but the only thing I am conceited about is I truly believe I could take anybody reading this and turn them into a 4. But if you have been lifting for 4-5 years and people aren't commenting. I only train hardcore bodybuilders (and some fitness girls) down here in So Cal. yet he is on the same things they are. This sport is full of fragile egos. pseudo-experts.

really hurts) but do it faithfully and come back and post on the AE message board in 4 weeks and tell me if your chest isn't much fuller and rounder Triceps: Seated on a flat bench-my back up against the barbell---75lb dumbbell in my hand behind my head (like in an overhead dumbbell extension)--sink dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of my head Shoulders: This one is tough to describe--put barbell in squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds Biceps: Just like the above position but hold barbell palms down now (hands on top of bar)--sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down--60 seconds--I cannot make it 60 seconds-. How to preform "Extreme Stretching" Chest: Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds drop down into deepest stretch and then next 50 seconds really push the stretch (this really. I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand. If you doubt the extra muscle growth possible with stretching I urge you to research hyperplasia (and the bird wing stretching protocols) where time X stretch X weight induced incredible hyperplasia. three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God. Our stretching is done under much lower time periods but fascial stretching and the possibility of induced hyperplasia cant be ignored.pressure on myself and I will show the board his pics when I get him there) Heres an insight on how to perform extreme stretching Dog Crap Style. I’ve had too many people write me or tell me in person that the "extreme stretching" has dramatically changed their physique to ever doubt its virtues. two one thousand.I get to about 45—it’s too painful--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung Back: Honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and it’s way too hard too explain here--just try it and get your feel for it Hamstrings: Either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds Quads: Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. Then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to Calves: My weak body part that I couldn’t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too). .

Hey it’s radically different than the norm and like I said people can’t stand to think what they are presently doing training wise isn't the best! So far I’ve heard the usual gamut (overtraining. I continue to hear different arguments against my way of training. And in person I can explain how it all fits together. It is like a blow to their ego as if your putting them down or telling them they don’t know how to train. People get pissed if they think what they might be doing training wise is wrong or not the most productive.." Zig Ziglar DOG CRAP TRAINING Post a reply Search this 3843 msgonly 25 posts • Page 1 of 2 • 1. and brainwashed Wieder principledisciple arguing with me why their method is the best and I am wrong.. I can continually turn 170lb guys (who go along with me 100%) into 260lb plus monsters over and over but I cannot help guys who are 190-230lbs who are stuck in their ways.__________________ The way to the top is not by "stepping on others" but by "stooping to help others. periodization. In the past months since I’ve put my methods out there to view. And then you get every HIT. looking at doing it for a while.have read a bit on this and it sounds solid. Doggcrap training (originally written by Doggcrap aka Dante) "It is so tough to talk about training when I am not in front of someone. One guy who said "not enough stimulation per workout"-sadly he has confused volume to equal gains. 2008 10:18 pm Hennie Member Whats your ideas on this.. WRONG!!! If volume = gains go head and do 100 hard setsper bodypart and do each bodypart once every 3 weeks. 2 DOG CRAP TRAINING Posted on Sun Aug 10. CNS saturation). But for some reason giving an opinion on training online offends a lot of bodybuilders. In real life or at my gym people will see me or someone I train and be convinced that my system works very well. It's human nature. undertraining. Those guys can continue to take the long road or never get there.. Please tell . undervolume.

I am sorry. I love taking a humble bodybuilder who doubts his genetics and making him the largest guy in his gym.me what incredible gains you get. Every one of those people gained at least 47lbs on their bodyweighat roughly the same or less bodyfat. I love the people who whisper in the corners that "he must be loaded to the hilt" yet he is on thsame things they are. I want you to decide for yourself with deductive reasoningBut if you have been lifting for 4-5 years and people aren't commenting. pseudo-experts. (its not my main job--I turn down about 90% of people due to my own personal reasons--which are mostly after interviewing them I feel they wont do what I say 100%) I avery. doubled his protein. showed him how to train correctly-2 years) I don’t like to comment on others training philosophies directly because they get so offended if you don’t agree with them. stating or asking questions about you being a bodybuilder on a daily basis-I think that’s embarrassing and you might want to question if what you are doing training wise has merit it. No one is overtraining or undertraining that I train. Volume training to me is the long way to achieve trauma whereas there are shorter more productive ways of going about it.. . 1)188 to 260(2.5 years) 2)172 to 254 (3 years) 3)208 to 261(clean! genetic mesomorph 1 year) 4)218 to 275 (cut his juice in half. Here is my personal opinion on volume training. That is so fun for me.0lbs per inch bodybuilder. I only train hardcore bodybuilders (and some fitness girls) down here in So Cal. I am a very advanced bodybuilder but the only thing I am conceited about is I truly believe I could take anybody reading this and turn them inta 4. very good at turning normal people into the biggest bodybuilders in their area. I love hearing the petty jealousy and anger that comes over other bodybuilders now that the guy I trained is the big boy on the block.it’s a way for people who cannot generate inhuman intensity during a set to make gains.. I believe the baseline training protocofor bodybuilding is "progression" and whatever training is needed to get stronger (and therefore bigger). I believe when you make something too complicated or hard people don’t want to follow it. I’ve trained 7 people bodybuilding wise in the last 4 years (5 used super supplements 2 were clean). If that ses like a "putdown" so be it. I’m not pushing my methods on anyone. Every bodybuilder that I haverained has gained at least 47lbs! This sport is full of fragile egos. armchair bicep curlers. To me all this is an egotistical way to debunk a radically different method because you don’t want to believe what your presently doing is incorrect or 'slower gaining'.

If you were a world class sprinter with a time a couple tenths off the world record what would you do to break the mark? Would you run 5k races and repeated sprints at 60% intensity for hours at a time? Would that make you any faster? Or would you push e intensity limits with a wind bearing running parachute and do explosive sprints as hard as you can? You tell me. I want people to think their training out. I have no way to gauge others intensity levels online. Not even close. I bet I would make it to maybe 14 reps tops. 6 months ago. joint injuries and people who are burning up all their energy stores) If you can't train at above normal intensity levels I feel volume training is beneficial to cause trauma (hey it works for genetic freaks like Flex Wheeler and Paul Dillett--two half-ass 60% trainers if that).. why does everyone stay the same size year after year? (With volume training you see a lot of overtraing. another.. I feel faint but I am going to ****ing do it because "I am not driving my car home thinking how I pussed out and didn’t make it". the 15th--my face is now beet red and I’m breathing like a locomotive yet I 'will' myself to do another rep.19.. please go up"----done!en minutes later I couldn’t even attempt to try to duplicate that. last week you are getting continually bigger no doubt about it. 1)If you train a bodypart every day you will overtrain and not get larger 2)If you train a bodypart once a month you will not overtrain but you will only be growing 12 times a year besides the atrophy between workouts (pretty much a snails pace) .. Too bad with their incredible genetics that they don’t have the hardcore mindset of a Yates or Coleman who bypass them by force of willpower and effort.. Personally I like the shortest route at the shortest time possible to t someplace.and 20 goes up agonizing slow and I am thinking to myself "oh please. Ninety percent of people in gyms around the world are doing some form of volume training but besides the rare genetically elite and heavy steroid users. withn extremely heavy weight and at 12reps I want to quit... A lot of modern day aining has been evolved pretty much from what Arnold and bodybuilders of the 60's did---and Arnold just winged it--there was no thought provoking science there. Do I think my way of training is the best? For myself and the people I train-yes. In the simplest terms.. someway I make myself do 13. If you could duplicate that same set you are a robot.. no matter what way you train-if you are way stronger than last year.. last month. I know this about myself. another---with two me reps to go till 20. I say 60% intensity with volume training because I know this: You cannot do 20 sets for a bodypart at a balls to the wall all out intensity-it’s impossible. Someone training at 90% intensity for 6 sets is going to get more out of it than Joe Blow who is doing sets per bodypart at forty percent..but somehow. if I truly squat with everything I have (where its rep or death). 3 months ago. then the 14th.

Here’s the problem. train/recover/GROW as many times as possible in a years time--you will be essentially gaining twice as fast as the bodybuilders around you. Almostn inch of thickness (pretty good). And you sure as hell don’t need to do 3-5 exercises and 10-20 sets per bodypart to do that! In actuality you really don’t need to do much to grow. leg press. the method I am about to describe to you is what I have found that makes people groat the absolutely fastest rate possible and why I am being inundated down in this area to train people. If you train chest 3 times in 9-14 days you are now doing chest roughly 91-136 times a year! So instead of 40-5growth phases with regular once a week training you are now getting 91-136 growth phases a year. If you go in and do squats using your ultimate effort with 405lbs for 20 reps are you going to say you’re not going to grow from that? If you went all out on that effort. It’s going to go against the grain but I'm making people grow about 2 times as fast the normal rate so bear with me. As long as your training weights coinue to rocket upward you will always be gaining muscle. You can train in a way so you can train a bodypart 3 times every nine to fourteen days and you will recover and grow faster than ever before. At a . At the end of the year you should be at 52/64 (or 13/16 ). To build muscle we are trying to lift at a high enough intensity and load to grow muscle but with enough recovery so the muscle remodels and grows.So what is the answer? I’ll tell you the answer! The answer is doing the least amount of heavy intense training that makes you dramatically stronger (bigger) so you can recover and train that bodypart the most times in a year (frequency). I will state this. lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. If you can tra/recover/GROW. A typical workout for the masses is (lets use chest for an example) doing a bodypart once every 7 days and sometimes even once every 9 days or more. train/recover/GROW. This concept came to the front due to recovery reasoning and I agree with most typical workouts your goito need a great deal of recovery. I'm sorry but throwing has. Ok back to my training concepts—I’ve stated how my whole goal is to continually get stronger on key exercises which equals getting continually bigger. The problem is everyone is loading up on the volume end of training and its taking away from the recoveryart of it. I personally would rather grow 91-136 times a year than 40-52 times a year.3)If you train with 30 sets a bodypart it will take you a great deal of time to recover from that besides using up a great deal of energy and protein resources doing it (and maybe even muscle catabolism will take place) 4)If you train one set for a very easy 8 reps per bodypart you could train that bodypart more often but you didn’t tax yourself to get larger. Incredible strength GAINS will equal incredible size GAINS. leg extensions and lunges into that same workout is going to do nothing but royally lengthen your recovery process when you were already going to grow in the first place.

Everyone knows a muscle either contracts or doesn’t. What you do is take these three exercises and rotate themusing only one per chest workout.hypothetical 1/64th of an inch per workout you are now at 136/64 (or roughl2. very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus. They feel they "must" do this exercise and that exercise or they won’t grow. you cannot isolate a certain part of it (you can get into positions that present better mechanical advantages though that puts a focus on certain deep muscle fibers)--for example incline presses vs flpresses. I would do high incline smith on my first chest day.Whenever I train someone new I have them do the following --4 times training in 8 days--with straight sets. How? Super heavy weights for low low volume so you can recover and train that bodypart again as quickly as possible. Three to four days after that wide grip slight incline smith press would be done and tn the whole cycle is repeated again in 3-4 days. This is how I set bodybuilders workouts up. Most people train chest with 3 to 4 exercises and wait the 7-9 days to recover and that is one growth phase. So now you’re growing at roughly two times as fast as normal people who are doing modern day workouts are. I have them pick either their 3 favorite exercises for each bodypart or better yet the exercises they feel will bring up their weaknesses the most. Sometimes with rest pause sets but we have to gauge the recovery ability first. One huge mistake beginning bodybuilders make is they have a "must" principle instilled in them. Day one would be Monday and would be: Chest shoulders triceps back width back thickness Day two would be Wednesday and would be biceps forearms calves hams quads Day three would be Friday and would be the same as day one but with . then 3-4 days later I would do hammer seated flat press on my second chest day. I use the se three exercises in that same 9-14 days but do chest 3 times during that (instead of once) and get 3 growth phases. For me my chest exercises are high incline smith machine preshammer seated flat press and slight incline smith press with hands very.1 inches of thickness).

Monday. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again). Wenesday etc. READ THAT AGAIN PLEASE AS YOU PROGRESS AS A BODYBUILDER IN SIZE AND STRENGTH YOU NEED TO TAKE EVEN MORE REST AND RECOVERY TIME.but back then I was benching 135lbs and squatting 155lbs in my first months of lifting. I want to gain upwards of 104 times a year instead of 52--the fastest rate that I can .different exercises chest shoulders triceps back width back thickness (sat+sun off) Day four would be the following Monday and would be the same as day two but with different exercises biceps forearms calves hams quads and so on Wenesday. The volume on everything is simply as many warmup sets as you need to do. Friday. That can be two warmup sets for a small muscle group or five warmup sets for a large muscle groupn heavy exercise like rack deadlifts. With my recovery ability being what it is both then and now. As you progress as a bodybuilder you need to take even more rest time and recovery time. Now I am far and away the strongest person in my gym using poundages three to siximes greater than when I first started lifting. do you think I need more time to recover from a 155lb squat for 8 reps or a 500LB squat for 8 reps? Obviously the answer is NO! Yet remember this-the more times you can train a bodypart in a years time and recover will mean the fastest growth possible! I’ve done the training a bodypart every 10 days system in the past and while recovering from that--the gains were so slow over time I got frustrad and realized the frequency of growth phases(for me)was to low.. For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up. EXAMPLE: My recovery ability is probly slightly better now than when I started lifting 13 years ago but only slightly. You’re hitting every bodypart twice in 8 days.to be ready for your ONE work set..

"super supplements".. That is incredible strength gain and will equal out into an incredible muscle gain. Note: I said strength gains--everyone knows someone naturally strong who can bench 400 yet isn't that big. But if I show you someone who went from 150 to 400 on a bench press.accumulate muscle (YET AGAIN WITHIN ONES RECOVERY ABILITY-I CANT SAY THAT ENOUGH) I have been slowly changing my philosophies of training over the past 13 years to where I am now.I’ve done erything in my power (Stretching. I’ve got my training down to extremely low volume (a rest pause set or ONE straight set) with extreme stretching. Zip. rest pauses)--I would rather you wait until my next article comes out to go over the details of this kind of training before you attempt it--as its important to me that everyone who wants too this does it correctly. a) I believe he who makes the greatest strength gains (in a controlled fashion) as a bodybuilder. sometimes extreme supplementation. It wants to be a comfortable 155 to 180 lbs and will do a lot to keep a person at that homeostasis level.. extremely heavy weights. I realize the number one problem in this sport that will make or break a bodybuilder is overtraining. (the choice) of extreme drugs. that guy will have about 2. For anyone who wants to follow my lead that would mean starting out with straight sets training 4 times in 8 days and strictly gaugg yourself recovery wise with every step up you take (statics. glutamine. Jon Parillo was on the right track years ago when he was trying to make bodybuilders into food processing factories. I skirt right along the line of overtraining--I am right there. I believe everyone has different recovery abilities-the job of a bodybuilder is to find out what their individual recoverybility is and do the least amount of hardcore training to grow so they can train that bodypart as frequently as possible. Simply as this--you overtrain your done as a bodybuilder gainise. OK first I have to go over some principles I believe in garding training and I’ll hit more on training details later on. It takes extreme amounts of food (protein). But I also think there is a problem with underfrequency (only if you can train hardcore enough with extremely low volume to recover). makes the greatest muscle gains.5 inches more of muscle thickness on his pecs. and with recovery issues always in the back of my mind. Ninety-nine percent of bodybuilders are brainwashed that they must go for a . Kaput. Bodybuilding as a whole is extreme and you must go to extreme lengths to be an out of the ordinary bodybuilder in this activity. I’ve been gaining so fast the last couple of years it’s been pretty amazing. A waste of valuable time. sleep)to keep me on this side of the line and its worked for me. The human body in no way wants to be 270 to 330 lbs of extreme muscularity. Going from a benning 375 bench to 400 isn't that great of a strength gain and won’t result in much of a muscle gain. and other extreme situations to take a person who by evolution and genetics should be 180 pounds and make him into a hardcore 3 hundred pounds.

Coleman. either tear completely under the load (which is incredibly rare and what we don't want) or the muscle lifts the weight and protects itself by remodeling and getting bigger to protect itself against the loa(next time). For anyone who argues that they have seen so and so pro bodybuilder and he trains light-well I will bet you he isn't gaining rapid size anymore and that his greatest size increases were when he was training **** heavy going for his pro card. d) The largest pro bodybuilders in the last 10 years (outside of Paul Dillett who is a getic alien and I think could grow off of mowing lawns) are also the very strongest (Kovacs. b) I hav't seen a guy who can squat 500 for 20 reps. Powerbodybuilders and powerlifters plan to continually get songer and stronger on key movements. The body protects itself from ever increasing loads by getting muscularly bigger=adaption. bench press 500 for 15 and deadlift 500 for 15 who was small yet ---but I have seen a lot and I mean a lot of people in the gym and on these Internet forums that are a buck 65 or two and change. the muscle has to again remodel and get bigger again to handle it. Nasser (although he trains lighter now). glutamine and drugs to the mix and you have one large person). And those same 99% in a gym stay the same year after year. c) Training is all about adaption. The Load is infinite and heavier and heavier weights used (I DON'T GIVE A CRAP WHAT SE BUCK 58 POUND WRITER FROM FLEX MAGAZINE SAYS) will make the biggest bodybuilder (add high protein.. Of course he will convince himself and others that he is "making the best gains of his career" thoh because no one likes to think what they are presently doing isn't working and they are running in place. Intensity is finite. superslow.blood pump and are striving for that effect--(go up and down on your calves 500 times and tell me ifour calves got any bigger). In simple terms you lia weight and your muscle has one of 2 choices. Prince. If the weight gets heavier. get a pump and leave. giant set. I’M going to repeat this and hammer it home because of its importance: THE PEOPLE WHO MAKE THE GREATEST STRENGTH GAINS OVER TIMEWILL MAKE THE GREATEST SIZE GAINS OVER TIME ACCORDING TO THEIR GENETIC POTENTIAL. You can superset. It's because they have no plan.. Francois. Yates. shouting thatou don't have to lift heavy to get big (in rare cases you will see a naturally strong powerlifter who has to curb calories to stay in a weight class and that is the reason he doesn't get bigger). They give the body no reason to change. Volume is finite (or infinite if you want to do 9000 sets per bodypart).everything else is finite. Sadly heavy drug use can make up for a lot of training . they go in. If you reading this never get anywhere close to your ultimate strength levels (AT WHATEVER REP RANGE) you will never get to your utmost level of potential size. pre exhaust all day long but the infinite adaption is load---meaning heavier and heavier weights is the oy infinite thing you can do in your training.

Wheeler is unsurpassed in pro bodybuilding. These are pros we are talking about. Ronnie Coleman is dinitely in an elite class of muscle building genetically yet do you see him doing isolation exercises with light weights to be the most massive bodybuilder on this planet? NOPE! Ever see his video? 805 deadlifts for 2 reps. etc. I believe Coleman was clean or close to it when he was powerlifting and when he was an amateur bodybuilder. my points are proven.. who all have superior genetics for muscle accumulation. Kovacs. The man is a smaller pro training without the juice yet trains incredibly heavy for his size--405LB squats rock bottom for up to 20 reps and his wheels are inedible. He won the Nural Team Universe and got his pro card at roughly 220-230LBS shredded to the bone and if that was natural or close to it--that's about 270LBS offseason and would be a huge natural bodybuilder. if the man with some of the best genetics to build muscle out there is using back breaking weights trying to get bigger isn't that more of a reason the mere mortals of genetics in this sport should maybeake note? There are other pros out there with genetics on par with Coleman and using the same amount of drugs yet aren't pushing the limits with poundage's in training as does Coleman. You figure it out then. Since that time he has hooked up with Chad Nichols and blasted (with juice) up to his current 265LBS contest weight and 320LBS offseason.fallacies and leave people still uninformed on how they became massive. why is he absolutely crushing everyone onstaby outmuscling them if all things besides training are equal? e) Who is the last incredibly massive bodybuilder you have seen (juice or not) who couldn't incline 405. But the pro's using weights that are up there in the stratosphere are band large the most freakish. Flex trains light. squat 550. front sats with 600LBS for 6. Do you think Yates. I think you already know the aner to this one--case closed.For those training clean-if you got guys doing massive amounts of steroids in gyms around America. Francois. He trains heavier now than he ever did! The man has used extremely heavy weights and powerlifting fundamentals (even with his superior genetics for muscle size) to become the mt impressive bodybuilder walking the globe. who are not putting on appreciable size because they train with light weights. the drugs are equal. military presses 315 for 12 and a double with 405. Cormier etc all just had natural genetics for incredible strength. what in your right mind could make you think you will gain appreciable amous of muscle mass as a natural training light?!?! . Well. I am talking freakmassive ALA Dorian. Flex Wheeler and Cris Cormier are the same height.there are slew of guys in gyms using mega amounts of steroids on par with pros who are no where close to a pro's size. Cormier trains heavy. some with mediocre genetics. yet some with superb genetics.. 765 for 6 reps deads. 200LB dumbbells being thrown all over the place for chest. Cormier outweighs Wheeler onstage by 30LBS! Genetically. not ever having to work for it? JePaul Guilliame is the only clean professional bodybuilder I ever trusted to be truly natural. deadlift 550. I usually don't like to use pro bodybuilders for examples but in these cases. Francois.

I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom-that's as heavy ascan go on that exercise for 20 reps. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows. deadlifts and benches to his hearts delight.it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. h) I've seen powerlifters (who catch a lot of guff from bodybuilders for being "fat") diet down and come in andestroy bodybuilders in bodybuilding shows time and time again.. You take that same guy on a deserted isld and give him squats deadlifts. It sure isn't ose to 1 million---because 98% of bodybuilders have no clue what needs to be done training and eating wise to become elite.. Over and over.. recory etc also).come back a year later and the twin I trained would have 25LBS more muscle.One million people in the United States have admitted to using steroids--1 million!!! That is one out of every 300 people walking around. f) Please think of the times when you made the best size gains---the first time is in the first 2 years of lifting WHEN YOU MAKYOUR BEST STRENGTH GAINS TOO! Then things start to slow down.. giant set. not bodybuilding--using techniques that build the most strength gains in the fastest time possible while using the most effective exercises for that person. And you get dramatically bigger! (I’M taking into effect protein assimilation. i) Heavy is relative--it doesn't mean 3 reps --. j) No matter what the method someone uses to gain super strength gainsit’s imperative they do so. Again if you put someone out on a deserted island with 135LBS of weights he can superset. g) I believe in Powerbuilding.the sad story is his gains will quickly come to a halt because his limiting factor is the amount of strength he will gain. How many big people do you see out there? Not many.. I am positive I could take 2 twins--have the first one do his own thing training wise. but usinghe same drugs. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 8-50 reps. .. The day you can squat 400LBS for 20 deep reps will be the day you are no lonr complaining about your leg size. What's the next time?--You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. high rep. and benches and an unlimited weight supply that he constantly pushes. supplements and nutrition as the twin I train. He has 135LBS to work with. supersloetc etc squats.. in 5 years I'll show you a big Gilligan. The greatest strength gains you make will result in also the most rapid size gains (if you’re taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group)..

Two months later when he does beh presses again and does 235 for 8 or 9 has he gained anything? Absolutely NOT! Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change? Take 2 twins and have one do a max squat for 20 repsnd the other twin giant set 4 leg exercises with the same weight. then change to a different exercise and get strong as hell on that exercise too. that's up to them. Believe me he is always going to be sore and he will be shocking the body every time but the sad truth is he will not gain **** after about the third leg workout because the load didn't change. Others might like a different method. Have the second twin giant set four exercises every workout with the same weighte used in his first workout all year long. There is no reasfor his legs to grow in size due to the strength demand presented. the largest people in your gym will also be the ones heaving up the heaviest weights. "tries to keep his dy guessing" by doing 80LBS for 13 on flyes next week.k) I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"--you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. m) For the next few months take note of the people you see in the gym that never change. Take that exercise and method to its strength limit and when you get there. 185. Hypothetical gym member does 235 for 9 on the bench press this week. These are the people who use 135. Can it be done? Probably not at that rate but TRYING TO DO IT will get you a lot bigger than doing what 98% of the people in the gym do. doesn't matter as long as they are rapidly gaining strength.5LB plates on that bar every time you bench press for 52 weeks and now your bench is 250LBS more at the end of the year! That would equal out tonother inch to inch + half thickness on your chest. All year long have the first twin blast away until he brings his squat with 20 reps from 185LBS to 400LBS. . Your best friends in the gym are the 2. Unless you are gifted genetically to build muscle at a dizzying te (most people aren't). More on that later. They will be the ones using the same weight time after time on exercises whenever they are in the gym. 245 on hammer press for 12 the week after that --and so on and so on---there is only a limited number of exercises you can do. If you don't write down your weits and every time you enter the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr. If you’re gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSEHING YOU CAN DO is to change up right then. 205 for 11 on inclines the week after. l) I use a certain method in my training because in my opinion it is the utmost method to rapidly gastrength. The first twin who can now squat 400 for 20 is going to have some incredible wheels. 225 on the bench everyime its chest day.5LB plates--your very best buds!!! You put those 2.

Then you repeat the entire sequence again. it would be pitiful. This kind of training will have you growing as fast as humanly possible. The absolutely best advice I could ever give a guy starting out lifting is "go train with an established powerlifter" and learn all the principles he trains withThere would be a lot more happy bodybuilders out there... If you double all your poundage's in the next five years in everything. they were probably 175 lb guys who bulldozed their way up to that level. Why? Because they aren't eating 500 grams of protea day and don't fight and claw their way to 500LB bench presses and 700LB squats and deadlifts. I would venture to say tha95% of people in gyms across this country aren't gaining muscle and are wasting their time. Stay with me here. I needed to do that because so many bodybuilders are lost on how to get from A to Z. So much for juice being the total equalizer. You are doing your first favorite exercise for chest on day one. These guys use a boatload of drugs on par with hardcore competitive bodybuilders.. You cannot do a 3-5 exercise.If someone ever took a ratio of people who don't make gains to people who do. After an initial phase where they grow off of steroids like everyone else--their growth stops (like forever). you're doing your second favorite exercise for chest the next timchest training rolls around and then your third favorite exercise for chest the time after that when chest training rolls around. your going to be one thick person .it’s all part of my quest to make the biggest heavy slag irlifting.So now you guys know I believe in the heaviest training possible (safely)---I think I hammered that home. high protein eating.-. They stay on the drugs for years and years while stripping but don't go beyond that 200 to 220LB range. I don't know why pseudo experts try to make training such an elite science when in actuality it’s pretty cut and dry. Again thsimple equation is "the most times per year you can train a body part incredibly heavy.Do you think they started out that way? No.till next time-DOGG Now to get into specifics regarding training. and recover will equal out to the fastest accumulation of muscle mass possible".. If you keep a training log and note your weights used for the next 5 years and find they are still the same you will pretty much look "still the same" in 5 years.. It's absolutely impossible!! But you can come in and do 2-5 warmup seup to your heaviest set and then do ONE working set (either straight set or rest paused) all out on that exercise then recover and grow and be ready again 3-4 days later. 10-20 set chest workout and recover to train chest again 3-4 days later.. Why don't most pros . You are only doing one exercise per muscle group per day. You're doing the same exercises you would be doing anyway in a 7-14 days time antraining chest 3 times in that same period with minimal sets so you can recover.. A perfect example are male strippers.. stretching and recuperating massive bodybuilders I can. with major strength gains.

Remember every time you go to failure you always finish on the negative portion and have your training partner help you or rack the weight yourself. I personally do a static right after that but I'll explain that later. That defeats the purpose of rapid accumulation of muscle mass. If that offends you or seems ballsy to state-SO BE IT!!! I've done enough studying and real life experimentation oaspiring bodybuilders to state that. People are so driven and desperate get big that they believe they MUST do this and MUST do that every workout. I'll use an incline smith bench with a hypothetical weight to show you my recommended way of rest pausing. 250x 6. Warmups would be 135x12. I've never seen a way to faster strength gains than what comes from rest pausing.do this kind of training? Why don't y?!?! Because every form of training has been taught to someone. trainthe way I am recommending. Some principles I believe in: A) I believe rest pausing is the most productive way of training ever. 185x10. That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you are eventually bench pressi905 for reps obviously) Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail. To explaifurther on my first rest pause above I struggled with every iota of my . USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that certain point u change the exercise to a new one and get brutally strong on that new movement too). 3154 (none of these are taxing--they are just getting me warmed up for my all out rest pause set) MAIN REST PAUSE SET-375x8 reps (total failure) rack the weight. then 15 deep breathes and 375x 2 to 4 reps (total failure) rack the weight. Finally Yates asome others got people thinking about what truly is working when it comes to training. then 15 deep breats and 375x 1 to 2 reps. You know what that does? It dramatically cuts into your recovery ability (never mind amino acid pools and glogen stores) so you cannot train that body part again in a couple days time. you will be 2040lbs of muscle larger in 3 years than if you kept training the way you are presently training. Most training comes from peoples egos. with multiple exercises to hit every angle there. Thirty sets here. the person reading this. If you think about it-it's ridiculous some of these recommended routines in the magazines. To start-Three key exercises are picked for each body part. Every form of modern day training stems from what the guys in the 60's and Arnold was doing. I'll state this as a matter of fact because I believe it's true. I believe if you. passed down from the magazines for decades with no thought out rhyme or reasons.

Tuesday. I hit on it in the first article of this series. Monday first and gauge how that goes. That's very rare though that someone can recover that quickly even from one working set per bodypart. It will dramatally change your physique in a short amount of time if done right.. trust me on that. That "always finishing on the negative rep" will accrue more cellular damage over time and allow for even greater gains. I am currently seeing that most people go best with that protocol. I know some of you want to train a bodypart as many times as possible in a weeks time.you need to check yourself and find out where you are recovering and then work with that. So this is something I can't help you on. By Tuesday morning I am still pretty sore but to a lesser degree. My training weights continue to rocket upward on everything. Friday. I have the mindset that I hope you guysevelop. By Wednesday morning I have absolutely no soreness and Wednesday night the same. By Tuesday night I have very little soreness. A chosen few mht be able to go Monday. Friday especially if they really work their extreme stretching and get the proper rest. OK you guys have to use some deductive reasoning here. The science is there just read it. B) Every exercise is done with a controlled but explosive positive and a true 8 second negative phase. Almost every study states an explosive positive motion is the priming phase and the negative portion of an exercise should be done controlled and slowly. If your training chest on Monday and on Thursday your still prettyore. If I do a 375 or so LB smith incline press rest paused for 10-15eps with statics on Monday morning (which is the time of day I lift) by that same Monday night. Most of you reading this (90%) will be able to go the Monday. or more likely your recovery ability is not your greatest asset. If the last one true you are going to have to take note of that and broaden the workout days between bodyparts hit. What I cannot do isleg exercises for multiple sets in a .. so I could probably train chest again on Thursday no problem but I currently wait till Friday and train chest again..strength to get that 8th rep up.. At that point instead of racking the weight up top I brought the weight down to my chest again slowly (6 seconds) and had my training partner quicklyelp me lift the weight back up to the top to rack it. hell I would love tbe able to train a bodypart 4 times a week and grow but it can't be done. I can do a 20 plate leg press for reps and bsore for the next day and a half and feel fresh and ready to go on my next leg day. Wednesday. C) Extreme Stretching: it must be done. My recommendations e to start out Monday. or you're not extreme stretching (as recommended in my first article for AE). I try so hard to get the weight up only for the sole reason I can lower it slowly to cause eccentric phase cellular damage. Friday and Monday again route hitting bodyparts twice in 8 days. Thursday. it's imperative. It stretches fascia and helps recovery immensely. Wednesday. 12 hours later I am viscously sore. a couple things are happening--either you're training with more volume than I recommend. High dose glutamine has been a godsend to my recovery ability as has extreme stretching.

Some exercises involving legs and some back rowing exercises don't allow themselves to rest pause too well. In simple terms I am using techniques with extreme high intensity(rest pause) which I feel make a persons strength go up as quickly as possible + low volume so I can (recover) as quickly as possible with as many growth phases (damage/remodel/recover) I n do in a years time. Workout 1 CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches) SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches) TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches) BACK WIDTH: rear pulldowns to back of head 300 x 18 RP (20 second static at end) BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back) The information below is from Peter O'Hanrahan's "Body Types. Example Day one First exercise smith incline presses (I'll use the weights I use for example) 135 for warmup for 12185 for 8 warmup250 for 6 warmup315 for 4 warmupThen all out with 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!-that's it 375lbsor 8+4+3= 375 for 15 reps rest paused.workout session and recover 3-4 days later to do legs again... The netime I come in to do chest I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the time after that I come in to do chest I would do my third favorite exercise rest paused/stretched and then the cycle repes. Workout 2 BICEPS: preacher bench barbell curl RP for 14 reps and 30 second staticFOREARMS: hammer curls straight set for 15 reps (then stretches for biceps) CALVES: on hack squat straight set for 12 reps but with a 20 second negative phase HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 . I think you're begging for injury if you are still very. A sample couple of days for me would be the following (IM not including warmup sets--just working sets).. triceps and back. very sore the next time a body part comes up. It is a brief and incomplete description of the mesomorph's temperament. next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes as described earlier and then that's it for chest and on to shoulders.. Part 1".

I find myself irritated now when people look at me asay "genetics" or something to that effect--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stickboy trying to be a bodybuilder.I love reverse grip bench presses. If I'm feeling crappy or having an off day I might givmyself a little leeway and allow myself another go at it next time around but that's it. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315. Two years later I looked "normal" at 196lbs or so. knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe ds next time puts a serious sense of urgency into workouts. Some exercises you'll stay with and gain streth at for almost up to a year and some exercises you'll be at the limit in 4 weeks and lose them but its all in the plan. Two years just to look like a normal person! I kept bombing away. I have to change to a new exercise. I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Again. For example-. Believe me this adds a gve seriousness. a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don't beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point ostrength (AND YOU WILL. how badly you want to keep doing an exercise will be how hard you push to beat the previous. THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop. eating andot taking no as an answer and now I am up at 300lbs and people say . no matter if I love doing the exercise or not. I seriously did not miss a meal for my first 3 aa half years. If I can't or I don't beat it. At that point you must turn to a different exercise and then get brutally strong on that one. Looking at that piece of paper knong what you have to do to beat it will bring out the best in you. Then someday you will peaout on that one too.reps QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up) Then stretches for quads and hams. I have to get at least 19 reps RP or so. it's all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible. The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notep. You can always come back to that loved exercise in the future and you'll start somewhat lower and build up to a peak again--and trust me that peak will be far more than the previous one. The notepad is your intensity level. So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both.

.. stretching.. Flex Wheeler was very impressed. and a guy stuck at 188lbs for many years (now 260). If all you get out of my articles is the mindset of heavy weights. that's half the battle. if I do a 20 rep hack squat with slag iron heavy weights. death. truly train balls to the wall hard.at 10 reps I am seriously doubting I am going to make it---at 14 reps IM seeing cors---at 17 reps IM asking God for help--and the last 3 reps are life. Dorian Yates and Ronnie Coleman had positive things to say. how do you feel? I feel great! I had a really good year so far. The last 3 people I've trained have been a pudgy Mexican who was 172 (now 258lbs hard)--a skinny marine. These people all thought the samehing seeing how my workouts were set up-"am I doing enough?"--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts. Mesomorphson't need trainers usually. I got kudos from Chris Dickerson. low volume. It's not over yet ."you must have always been big" and genetics. I've only trained one true mesomorph. I've made it to a place where 90% of my co-workers never thought I would. and frequency of body parts trained-I would be very happy because then I would have you on the right patho get you where you want to be Looking back over your first year as a pro. I train ectomorphs and endomorphs. My first appearance [the pro Ironman] was the most positive response I've gotten since I've taken up bodybuilding. . That let me know that I have arrived and that I have made it to where I want to be. or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I've far surpassed their doubts and I've surpassed my goals. The other half is making them realizhow impossible it is to do 8-20 sets per bodypart if you truly. I gave everything I had right there on that set. That's tough for me to hear thinking how psyched I was to weigh more than 170 at one point. Personally.I'm guest posing through the rest of the year. I had top pros lavishing praise on me. If I can do ather 4-5 sets like that I'm cruising at 70% at the most.

Sure. It was an honor to be on that stage. Other than the top guys. I prepare hard. These guys at the national level are serious. I used to read about some of these guys and incorporate things from their workouts in my own. and now I'm competing against them. Once you get to the national level. I diet hard. Once they turn pro. they're at the pro level now. were you intimidated at all? No! I wasn't intimidated. Everyone is determined and focused. On the amateur level. I don't slack off because I have the pro card. I went into it expecting to bring what I brought to the Nationals and the USAs. very hard.Before stepping on a pro stage at the IronMan. there seems to be an attitude of "What are we here fighting for?" There doesn't seem to be anymore amateur motivation in those people to get past where they are and consistently improve. these guys are so hungry. I remember reading that that was how Dorian Yates' mentality was as he progressed through the ranks and through his Olympia wins. They know only two men will go pro at the USAs and the class winners at the Nationals. I still train like an amateur. Everyone is looking fantastic. But I keep that and I will keep it. Is there a big difference between competing as a pro and competing as an amateur? Yes. I train hard. I figure that you're at a point where it's no longer a little past time or a hobby. . They bring their A-game. I think you did too. everyone's got that. it's like. I want to keep it and earn it. I think I threw a monkey wrench into the system by showing up in the condition I was in. They're all polished. but judging those shows at that level is understandably very. there are slight differences in competitors at that point. I was more just shocked that I was stepping onstage for the first time with the guys I read about in the magazines.

" because they think I'm eating clean. I won't eat carbohydrates after a certain time. I've been fighting my body these years to try and get fat by overeating and doing nothing. one pizza . Last year my offseason diet went like this. People think. pizza. If I maintain a six pack all year round. I eat clean during the week. I maintain a carb cutoff point. My calorie content went up between 710. That's not hard to do when you're eating that type of food. Everyone who knows me knows I'm a barbecue master! I was eating a lot of ribs. but it doesn't work. I mean. man. those calories will shoot up fairly high fairly fast. "You can't eat all that. chicken wings. Chicken breasts.000 calories a day on the weekends. brown rice. I'm gonna let my body do what it's gonna do when it's gonna do it. If you're eating clean. I'm at the point now where I've learned my system and I'm not forcing it anymore. My training partners and I here in Arizona maintain 90% of a bodybuilder's diet through the week. it's everything and anything I can eat. I'd barbecue a lot and I still barbecue a lot.What is your diet and your training like? It differs from offseason and precontest.phew! . From Friday afternoon until Sunday evening.that's like your sodium limit on one slice of pizza! You don't get fat? I don't get like you see most top amateurs and pros do. But if you're eating barbecue sauce. that would be really hard to do. Everywhere! We'd go out and we'd eat all you can eat Sushi at our favorite Sushi restaurant. chicken. That's from Monday through Friday morning. . chicken wings. We'd sit there for a couple of hours and knock off several boats of our favorite Sushi. that's fine. I'd eat a couple of pizzas.

the next day near nothing. about 350-400 grams a day. If they want to mess around with their hundred percent doing it the way they think they need to be doing it. their range of motion is one to two inches. I want to make the biggest and best impression that I can at the beginning of next year's season. they can stay just the way they look. That's protein from food and protein shakes. That is maintained up until about four weeks out. but it's more about putting that weight up there. I start rotating carbs. Four weeks and less. as what works for me. . we've got these guys on the 'net who like to critique the pro bodybuilder's workouts by saying that they're not going down far enough. No two days are the same as far as carbohydrates. but who writes the book on that stuff? If that's what works for us. very high. the next day low. but I'm seeing what this guy can do for me. diet wise? I get bigger and stronger during my diet phase. For some weird reason. So far I have been more than pleased. my water goes up higher. so I've enlisted this man's help. One day my carbs will be very. What's your set and rep range like for bodypart? It used to be no more than 12 sets total per bodypart. with each set ranging from 4 to 6 reps for compound movements like squats. Now I'm working with a new trainer. that's what works for us. It's about getting that weight up there with as much good form as I can. How does your training differ if at all from offseason to precontest? My training offseason isn't sloppy. But I'd do 8-10 reps for the smaller bodyparts like biceps and triceps. bench presses and back movements. Calves I'd use a higher rep range because I don't feel they grow from low reps. I drink a lot more green tea and I focus on the feel of the muscle in the gym. Dante. My protein remains consistent. and things are different. my protein intake goes up. I stop the weekend eating. My carbohydrates go down lower. I've never put my faith in anybody other than myself when it comes to training.What works for your body pre-contest.

I do what I do to support my family. to save money to get my daughter through college when she's old enough. I'm in charge of the overall scheme of what needs to be done on the flight line. Does your job interfere with your bodybuilding? The shift that I'm on right now kind of does but doesn't. Yeah. It's a little challenging. I'm used to all this and I've managed to survive after all these years with this hectic lifestyle. But now I'm only going three days a week. I lay out the work plan for my people: what munitions go where on aircraft. But then again I'm not ashamed to say I have an actual paying job and that I don't need to rely on being a pro to pay the bills. Throwing being a professional bodybuilder into the mix just adds another iron to the fire.What does Dante have you doing that's different than what you're used to? Oh man! His sets and rep schemes are not that .because you're basically doing one all out set per bodypart. but it's not out of the range of what I'm used to. but it's so much different and more involved than what other people are used to seeing! But I'm literally down to one set per bodypart and I'm only going to the gym three days per week. I don't cast stones on bodybuilders who don't have a regular job. I'm a weapons expediter for the Air Force. man. given that a lot of professional bodybuilders don't. And I'm growing like crazy! Wow! You're the only professional athlete who is also a currently active member of the armed forces. Like a Mike Mentzer Heavy Duty routine? Everybody's saying it's like the Mike Mentzer Heavy Duty principles. to have a retirement plan there's no retirement plan on the pro level! . I get out early in the morning and I usually train right after work. and that leaves a lot of time for rest and recovery. I've been active for nine years. you're just so tired that I have to catch some sleep and I wind up going to the gym later than I want to. I think a lot of people will find it admirable that you have a full time job on top of being a professional bodybuilder. But sometimes.

You have to buy all this protein and these supplements. it seems pretty huge. Yeah. After we pay our bills. A lot of guys go out and get flashy cars and they're not making any money. So you haven't tried to take it up there yet? I've taken it up there over the speed limit by several digits. My wife sees me on the bike and she's like. sitting on that bike. I can't! This is not a cheap sport to be in by any means. They find themselves in debt and I'm not playing that. No." But to me. I don't get back until Sunday evening and I go right to work at midnight! I hear you like motorcycles. How fast have you taken it? It's still in the break-in period. . we have money to spend which I like. I'll usually schedule two days of leave before a show so I can get there and become acclimated to the area. "That bike looks so small under you. so I can do what I have to do for these shows. People can't believe how much I spend on food. Sometimes I fly out for a guest posing on a Friday afternoon. The Air Force is able to live without me those days. but let's leave it like that because I don't want to incriminate myself. because I do have weekends off most of the time. For example. It's only got 157 miles on it. My job does allow me freedom of time.I'm putting my money to good use and living well within my means. It's still new. because there are others who are trained to do what I do. I have quite a few things to show from my hard work over the years. yeah. and that's just for me where I am right now! It's not cheap. I know that lifestyle doesn't total match with being a bodybuilder. You have a strong work ethic and you don't piss your money away. I've got a 2004 Yamaha R6. but I'm not flashy.

so important for strength in exercises for back and shoulders. an IFBB pro who has one of the most complete and aesthetically balanced physiques on the circuit. The inferior (lower) portion pulls the scapulas down. Trapezius muscles also aid in neck movement." With the individual muscle fibers of the traps angled in multiple directions.Go figure. When trained correctly. and vital for a back that looks full. you like fast bikes and Lee Priest likes fast cars. massive and complete. each section plays a particular role in scapula (shoulder blade) movement. . The middle section draws the scapulas inward toward the middle. David Henry. The key to comprehending ultimate trap development may rest on understanding the function of the trapezius muscles. I also heard Ernie Taylor ridThe standard shrug may be one of the most misunderstood movements in the bodybuilding arsenal. points out that it's a trapezius exercise. as well as help in maintaining proper respiration. the trapezius tops a dramatic most-muscular and forms a nook for an imaginary angel at the apex of the "Christmas tree. The upper fibers lift the scapulas. Rows and deadlifts are important exercises for the middle fibers. Cleans and front delt raises (especially if you lift your arms overhead) can make a difference in this region. kite-shaped blanket of muscle from your neck to your lower spine. These fibers are the prime focus of shrugs and they also play a part in upright rows and lateral raises (especially if you go above parallel). yes--but simply shrugging up and down with plenty of weight in hand is not the beginning and end of the equation if you want a thick. Henry says.

I'll try to get there again on the second and third sets.e. kind of like a Vulcan neck pinch. one hand under) grip. once you hit 12. If you put a limit of 12-15 reps. that the middle and lower sections grow extremely well with exercises you are probably doing for other bodyparts anyway (i. If I can knock out a high number of reps for the first set.So." Henry says.. You get indirect and direct trap and shoulder work all day." Even though he doesn't shrug as frequently as he did when he began constructing his physique. Traps are such dense muscles. when you could have gotten 17 or 18. you might end up stopping. you need shrugs. because you're constantly turning your head and lifting your arms. Heed his advice if you desire more back mass and detail. I can pre-exhaust first by doing the delt workout. Henry still has some valid points to make about trap expansion. Henry. If you don't have to use so much weight and tear yourself up. spine neutral. following upon that logic. * WEIGHT "Use a moderate weight and go for the feel of the movement. "I like the squeeze that they give you. because your body may not be as ready to fail as you are mentally when you get to a rep limit. I do the shrugs at the end of my delt routine. if you choose the latter. then. hits traps as part of his delt and back work. and pull your shoulder . great. then don't. You can make 135 pounds seem like 225 pounds if you're feeling the movement like you're supposed to in the area that you're supposed to. Take either an overhand or mixed (one hand over." * THE PINCH "A lot of blood flow and a real deep pinch are what you're looking for. whatever it is. Your body doesn't know--only you know what weight you're using. * REP LIMITS "I'll do three sets of shrugs until failure. Keep your head up. the aforementioned rows. That's a lot more important than simply using heavy weight. "I'll do behind-the-back shrugs occasionally. but you also need more for total traps--it's good. deadlifts and raises). but I use a static weight and keep it for all three sets. so I don't have to use so much weight. I'm a big stickler for that." The standard form for traps starts with feet about shoulder width apart. but they're not a regular staple. reverse which hand is forward and which hand is back from set to set for more equal stimulus of the traps. You'll feel like somebody is gripping on the back of your traps and pinching them together. I don't suggest using predetermined rep schemes. I won't pyramid these.

I don't go out and do the crazy crap and the things that people hate us for. "Oh man.G. then. To develop your trapezius muscles fully. Refer to the article "H.com. a common tip is to imagine raising your shoulders to your ears. (laughs) The first three hurt this year! My body was like. what are you doing to us!" I'm shooting for a top 3 at the Ironman.E. This is my first time riding street. Hold the contraction during rows for extra trap stimulus when working back. I've been building and restoring vehicles since I was a teenager. whichever movement you decide to do. I like the turns a lot. I like fast cars as well. you're going to utilize your hands as hooks.U. There's a lot of learning to do. The range of motion is very short. I nailed a top 6 my first time out. If this is the same panel of judges and they like the package I brought last time. Nothing drastic like the 30 pounds I put on between turning pro and competing as a pro. you need to take into account that the middle and lower traps play a synergistic part in most shoulder and back exercises. They should be essentially hanging straight down in front. We used to street race when it wasn't a big deal. Henry estimates between four and five inches. Squeeze at the top to sustain the peak contraction. on the side or in back of you. He also emphasizes that your arms should not come into play when you are doing shrugs. That's a sick bike! That's way too much power for me right now.[TM]: Spring the Traps" in the June 2006 FLEX for 10 shrug variations. I'm gonna go for it again." he explains. guys are going to have to be in better conditioning to beat me on that. es an '03 R1. Now I'm older and I'm into the street bikes. lower the weight fully and repeat.blades up high. I like the turns. ." Even though the standard shrug is a simple movement. "Basically. which is one step above my bike in the Yamaha class. or check it out on the Web at flexonline. the gauntlet! I'm going to aim for the first 4 pro shows of 2005. experimentation can help freshen the activity. "It takes the mind-muscle connection to get a good focus on the traps without using the arms. What can fans expect from you in 2005? My fans can expect a bigger Dave Henry. well. But they can expect 5-10 pounds of refined muscle come February for the Ironman.

000 in this example).000 to 4." He attributes this to the metabolic confusion that the high-calorie days create.000 calories a day to maintain your current weight. try to get in 3. scale back your daily calorie consumption and include a couple of moderate cardio sessions a week. If that's what you're doing and you're not adding the muscle you want." Doubling the amount of calories gives Henry's body an overload of energy. Try this for about eight weeks. I'm at around 3% bodyfat.300 a day. "I'm not saying you should eat Twinkies. On weekdays. He also says that his diet strategy will work for other hardgainers. and see how your body responds. When you change up the amount of calories you normally consume. I follow a basic bodybuilding diet of about 3. I only went up to about 7%. making sure that you consume at least a gram of protein per pound of bodyweight. On the weekends.000 calories a day. but I was able to add more than 20 pounds of muscle in a little over a year. include some cheat foods to make certain you hit your caloric target. My immediate goal is to place in the top 5 at a couple of shows. and it's hard to get in enough calories to really grow. For example. your body burns bodyfat more effectively while adding muscle mass. On high-calorie days. These foods have plenty of protein and the calories you need to pack on quality size. Henry says that the quantity of calories consumed is every bit as important as the quality. I eat nearly 7. so finding the right nutrition strategy was the key to adding mass.I would like to shoot for the Olympia later that year as a possibility. yams and broccoli. "When I compete. but when I was trying to grow in the offseason. That's still pretty low. ." If you're a hardgainer who wants to grow and stay lean.000 calories a day. then you need to make some adjustments. increase caloric intake to about double what you need for maintenance (6. A top 3 at the Ironman and a top 5 in a couple of shows and I'll be happier than a kid in a candy store! I'm a hardgainer. The key to Henry's success? "Every weekend. For five days a week. If you're adding too much bodyfat. if you need 3. try adapting Henry's plan to your own needs. "Guys who have trouble adding size are often eating only chicken breast.and moderate-calorie days. especially for hardgainers. That's not my immediate goal." Henry says. but you can eat foods like burgers and pizza on high-calorie days. eat up to 10% more calories than you require for maintenance. to compete in the show." He adds that it's important to take in at least a gram of protein per pound of bodyweight each day. helping it to grow without adding excess bodyfat. on both high.