Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: no one on September 28, 2014, 09:33:06 AM
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so based on promises I've made I'm going to outline my routine here. I never finished the book, the this is the meat of it.
I originally posted it in a thread that ron nuked.
if you don't think this will work for you, great don't do it. stick to mediocrity.
if you do follow it it will create of you the machine I said it will. you won't get sore any more. you'll be able to perform 7x+ the workload a week of what your capable of doing now and your poundages at the end will remain static thru all your working sets.
if your happy to be a lazy trainer don't even bother reading past this line. this isn't for you. if your thinking this routine is a magic bullet that will pile 7x the lean tissue on you turn the page.
lets get started.
all the studies done by Tudor Bompa on how the trained fiber needs 72 hrs to achieve complete recovery didn't take into account the simple biological function every organism on this planet uses to exist strengthen itself ahead grow stronger- adaptation. the guys a genius when it comes to the science of sports training as I'm sure coach would agree but falls short in his ideas because he doesn't take into account the body is a biological machine that functions eventually to the stresses of demand.
but you gotta get it there. this is what this routine does. so I'm going to give it to you guys cause I appreciate the kind words and the fact some of you were motivated enough to get off your asses and try to piece it together given the few scraps I gave you. that's cool to me.
to begin with what makes this routine so good is that it's plug and play. you take your existing routine w no alternation to it's present manifestation in terms of sets, exercises or volume per workout. all I change is the tempo and the volume per week.
basically it's a 3 tiered system designed to get you from where you are now- the trainer who does one body part a day to someone who can train their whole body every day and train it in the same amount of time it used to take to train one body part. when you hit the 3rd tier you will not be sore. you'll carry your poundages statically from set to set. basically you become as efficient as fuck. you create a machine.
the first stage is the compression. you can't jump into this cause it will fuck you up. we need to get the body to slowly adapt to the stresses your going to be placing it under. the first stress is no rest. this serves two purposes. it shortens the workout and creates an efficient fiber capable of repair itself at a rate you never thought possible.
so for the next 3 weeks go to the gym as you are now. train your body parts using the same exercises on the same days. all you are going to do is stop resting between sets. that's it. bang off a set. sit up. count to 5. bang off another set. do this for your whole workout. don't stand around don't be talking about bullshit your there to train. in the amount of time it takes you to get to the next station consider that a break.
so now your going to compete a workout that used to take an hour in 15 minutes. don't ask me abt poundages and that other bullshit. it's it's too heavy pull some weight off it's not rocket science. thats it for the first 3 weeks. go home watch some TV bang your old lady or jerk it to trànny porn it don't care but obly do the workout you'd normally do. your not superman. yet.
the next 3 weeks involves getting your body used to the volume. by now you should be breezing thru your workouts cardio wise. the compression will be a bitch. but your body will adapt. it has to. that's how it survives.
so now you gotta put the compression to work and get the body used to the volume. you are going to start training your whole body every workout. you are going to train 3x a week. you are not going to train on consecutive days. train your whole body each of those three sessions using again your routine just w no rest. yes it's going to kick your ass. your going to be gassed when you crawl home. good that's the whole idea. do this for 3 weeks.
the final 3 weeks and going forward is smashing it every day 7 days a week. no rest. what the fuck you need rest for. you don't. your becoming a machine instead of the lazy slob who started this in week one. so your going to do your original routine w the compression and the whole body 7 days a week.
rest is not necessary. when you think you need a day off get your lazy ass in the gym. that when the adaptation begins.
that's it in a nutshell. don't ask me questions csuse I made this all very clear. if you don't get it your unintelligence will only be aggravating to me and make me regret posting this.
I'm not going to debate defend or explain it. I don't give a fuck if you use this or not.
also once you hit week 12 you'll be able to train your whole body 2x a day 3 days week and not get sore. by week 9 soreness doesn't exist. that how efficient and resilient you've become.
notes:
feasibly if you can manage 2 training sessions a day 3x a week that means you'll have trained your whole body 500 times a year using the same workout your using now that prolly only sees you train each body part 50 or so times a year using the same poundages or more. as fucking incredible as that is does it mean 10x the gains. no. but you'll be a fucking machine.
anabolics. with this routine you can see hoe anabolics would be like pouring gas on a brush fire. I don't recommend big doses. up the mgs every 6 weeks and you'll keep growing nicely. better than you are now that's for fucking sure.
nattys. this works for you too. why wouldn't it. steroids don't increase the ability to adapt. stress does. steroids create the ability to increase lean tissue. but a natty will become as efficient and resilient and as much of a machine as a steroid user. just smaller. I have 3 nattys doing this btw.
now some dildo is sitting at home thinking well why the fuck should I go thru all that if I'm not going to gain 10x the muscle. good. don't do it. I'd tell you exactly why you should be doing it apart from what I've written but I'm not here to sell a lazy fuck like you a way to train. don't follow it. pretty simple. keep being the saggy titted bitch or the pencil neck you see in the mirror when you get up in the am. you don't deserve to see what awaits.
there are people on this board I genuinely don't like. I know they are going to use this to better the selves age it fucking irks me to no end. that's why I wasn't going to write the book. but then it's not fair to all of you who have pm'd me, nagged me thanked me, had encouraged me to keep helping people.
good luck.
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Clear and to the point.
Great post.
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would enjoy seeing no one and dorian have a debate
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lol, animals obsessed with getting bigger muscles to impress the competition, until one day they cant use anymore and reverse back to their 120 lbs self.
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lol, animals obsessed with getting bigger muscles to impress the competition, until one day they cant use anymore and reverse back to their 120 lbs self.
What are you trying to say? Everyone gets born weak and dies weak. It's about what you do in between.
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1. Compression. Duration-3 Weeks. Use any routine as normally laid out. Stop resting between sets. Count to 5 then hit the next set.
2. Adaption. Duration-3 Weeks. Use any routine. Do the entire routine each day (all body-parts), but in 3 non-consecutive days. Same rest as phase 1.
3. Completion. Duration-3 Weeks. Use any routine. Do the entire routine (all body-parts), 7 days a weeks. Same rest phase as in 1 and 2. You are now a machine.
I am going to give this a try!
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No One,
on average what do you think the time variance in workout length is between each Phase?
For instance, if my current workout takes around 1 hr to 1 hr and 30, what could I expect in each phase.
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Also, my current routine is this:
Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest
Would this be doable you think?
Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work:
Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
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Also, my current routine is this:
Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest
Would this be doable you think?
Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day
Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest and Arms Hypertrophy Day
Pressing Power Exercise speed work:
Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
If I had to do all that I wouldnt bother going.
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If I had to do all that I wouldnt bother going.
I do 3 sets of BB curls thats it after rows and pullups.
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If I had to do all that I wouldnt bother going.
Lucky that you have drugs. It really makes it easy. You don`t really have to train at all.
Anyways, "all of that" only takes me around an hour so its not a big deal at all. I probably should be getting more exercise than an hour a day anyways.
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Lucky that you have drugs. It really makes it easy.
Anyways, "all of that" only takes me around an hour so its not a big deal at all. I probably should be getting more exercise than an hour a day anyways.
How do you know?
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How do you know?
I was not born yesterday. I have seen bodybuilders come and go for years into the gym. Juice up, do virtually nothing and have more gains than someone training natural for years. You see it on forums all over. Competitors have told me as such as well. I knew one who competed in a state NPC show and did not train legs but once a month with about 6-8 sets and did only light dumb bell squats. He had the best legs and even went to nationals. He chalked it up to large amounts of hormones injected directly in quads.
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How do you know?
If you don`t believe me, do this.
Go off all of your drugs completely and do your lazy ass routine for a year and then come back and talk to me.
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I was not born yesterday. I have seen bodybuilders come and go for years into the gym. Juice up, do virtually nothing and have more gains than someone training natural for years. You see it on forums all over. Competitors have told me as such as well. I knew one who competed in a state NPC show and did not train legs but once a month with about 6-8 sets and did only light dumb bell squats. He had the best legs and even went to nationals. He chalked it up to large amounts of hormones injected directly in quads.
Stop waffling
What you meant to say was, "I have used them and got far better results with less work".
You have no idea (unless you have taken them) if they are even going to do anything for you, some people dont respond at all.
Stop bullshitting people on here, this isnt BB.Com
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If you don`t believe me, do this.
Go off all of your drugs completely and do your lazy ass routine for a year and then come back and talk to me.
You speak from experience then or just hearsay?
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You speak from experience then or just hearsay?
Hearsay from a personal standpoint, but its obvious to realize whats going on as there is mountains of evidence out there supporting what I say. You and the others can pretend you are not all drugs, but you would be fooling yourself.
You cannot make any decent gains as a natural being a lazy trainer. Its just not gonna happen. Roiders don`t even have to lift weights and will gain muscle just by the hormones.
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Very interesting, is each set taken to failure or for a set rep count?
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Hearsay, but its obvious to realize whats going on. You and the others can pretend you are not all drugs, but you would be fooling yourself.
You cannot make any decent gains as a natural being a lazy trainer. Its just not gonna happen. Roiders don`t even have to lift weights and will gain muscle just by the hormones.
You might not be able to but don't speak for everyone else.
Did you just come on to hijack this thread?
The bolded section just shows your ignorance, or poor trolling.
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Every year you have fuckers like no one and others come along with some bullshit trying to reinvent the wheel, there is no magic routine just go to the gym train hard watch your diet get enough sleep and when you are maxed out naturally you take some roids to get to the next level thats it.
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Hearsay from a personal standpoint, but its obvious to realize whats going on as there is mountains of evidence out there supporting what I say. You and the others can pretend you are not all drugs, but you would be fooling yourself.
You cannot make any decent gains as a natural being a lazy trainer. Its just not gonna happen. Roiders don`t even have to lift weights and will gain muscle just by the hormones.
You are half right. Most naturals need to put the effort and thought in that the enhanced do not. But only to have a commensurate physique with the natural. Gear doesn't build an outstanding body that lasts for decades.
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Mighty No One, thank you for your honest and effective system without the usual bullshit.
Anyone with a little brainpower can use this simple yet motivating and free system.
Of course there are always some "know it all" that will try to argue about pretty much anything. You have the right answer for that too: FUCK THEM!
Vielen Dank, Wolfgang
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Every year you have fuckers like no one and others come along with some bullshit trying to reinvent the wheel, there is no magic routine just go to the gym train hard watch your diet get enough sleep and when you are maxed out naturally you take some roids to get to the next level thats it.
and your Pictors are the solid proof for that goofy?
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You might not be able to but don't speak for everyone else.
Did you just come on to hijack this thread?
The bolded section just shows your ignorance, or poor trolling.
No I came on this thread to actually read and give this workout routine a shot.
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You are half right. Most naturals need to put the effort and thought in that the enhanced do not. But only to have a commensurate physique with the natural. Gear doesn't build an outstanding body that lasts for decades.
Gear Dependency does but only insofar as they continue to use. Once they stop for good, its curtains.
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I can`t tell you how many times I have seen the long time roid user suddenly stop roids, due to health reasons, job, or whatever to only come to the gym and look totally confused. They try to continue the same lazy routine and half assed training and usually just give up completely. They have no clue that they actually have to train a whole hell of a lot harder without drugs to get any results versus their lazy roider days.
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Some friends are roid users with a decent base. After a period of not training they start again (clean) and look great within 2 months.
The roiders I know without a decent base (shit training) look like shit while off juice and on juice.
Roids don't help much if you train and eat like shit imo.
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Some friends are roid users with a decent base. After a period of not training they start again (clean) and look great within 2 months.
The roiders I know without a decent base (shit training) look like shit while off juice and on juice.
Roids don't help much if you train and eat like shit imo.
Training is the most important thing. They can rely on shit training and roids, but they cannot rely on shit training and no roids.
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Training is the most important thing. They can rely on shit training and roids, but they cannot rely on shit training and no roids.
Err you just said people can take roids and not train at all and make gains
Hearsay from a personal standpoint, but its obvious to realize whats going on as there is mountains of evidence out there supporting what I say. You and the others can pretend you are not all drugs, but you would be fooling yourself.
You cannot make any decent gains as a natural being a lazy trainer. Its just not gonna happen. Roiders don`t even have to lift weights and will gain muscle just by the hormones.
Now you are trolling
and deliberately fucking up this thread, now fuck off back in the kitchen and bake up a cake.
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Err you just said people can take roids and not train at all and make gains
Now you are trolling
and deliberately fucking up this thread, now fuck off back in the kitchen and bake up a cake.
Yep. You can take roids and make muscle mass gains with no training.
You can`t however, make any good gains as a natural without training.
What is so hard to understand Simon? ???
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Now you are trolling
and deliberately fucking up this thread, now fuck off back in the kitchen and bake up a cake.
He wasn't the one who started derailing it...
Anyways since I started hitting everything three times a week I would never go back. Never done everything everyday but the concept makes sense.
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He wasn't the one who started derailing it...
I wasnt the one who resorted to throwing around comments about drug use, thats where it went tits up.
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I don't believe in magic routines /systems ( HIT, volume ....)
I believe in hard work , consistency with my training and diet , that's it.
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good stuff.
could you go into the leg training stuff you mentioned i.e. cardio instead of weights
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Yep. You can take roids and make muscle mass gains with no training.
You can`t however, make any good gains as a natural without training.
What is so hard to understand Simon? ???
So by that statement steroids must be the most important factor and not training.
If you are natty and dont train you wont make gains, well theres a revelation.
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don't ask me abt poundages and that other bullshit. it's it's too heavy pull some weight off it's not rocket science.
:D
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So by that statement steroids must be the most important factor and not training.
If you are natty and dont train you wont make gains, well theres a revelation.
For me, steroids are not important whatsoever because I have no interest in using them. The only thing I have is training and nothing else.
For you, steroids are probably the most important part of your physique because you certainly like to brag how little your training is and how lackadaisical your sessions are.
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For me, steroids are not important whatsoever because I have no interest in using them. The only thing I have is training and nothing else.
For you, steroids are probably the most important part of your physique because you certainly like to brag how little your training is and how lackadaisical your sessions are.
I guess some of us just have better genetics.
Oh and your constant denial of drugs is getting a little tiresome.
Its clear you dont use now, but you have in the past, thats why you are so aware of how much they can help.
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I don't believe in magic routines /systems ( HIT, volume ....)
I believe in hard work , consistency with my training and diet , that's it.
same
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I guess some of us just have better genetics.
Oh and your constant denial of drugs is getting a little tiresome.
Its clear you dont use now, but you have in the past, thats why you are so aware of how much they can help.
Its called I have eyes and a brain. I also see you confirmed what I stated earlier in just how much they help.
I can actually get away with training less, but I like to get an hour of hard exercise at least a day. What I like about No Ones approach is that I can get my weight training done faster and have time for some cardio which I never do, but should.
How long are your workouts Simon? 10-15 minutes 3 times a week? Just curious. I do about an hour, 3-5 days a week.
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Its called I have eyes and a brain. I also see you confirmed what I stated earlier in just how much they help.
I can actually get away with training less, but I like to get an hour of hard exercise at least a day. What I like about No Ones approach is that I can get my weight training done faster and have time for some cardio which I never do, but should.
How long are your workouts Simon? 10-15 minutes 3 times a week? Just curious. I do about an hour, 3-5 days a week.
I train 5 or 6 days a week for about 45 mins to an hour tops
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I train 5 or 6 days a week for about 45 mins to an hour tops
Oh, so a little more than me apparently time wise with less sets and reps. (sounds like you are the one who is wasting the time) What are you doing? Taking naps between sets?
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I don't believe in magic routines /systems ( HIT, volume ....)
I believe in hard work , consistency with my training and diet , that's it.
X2
I've tried different routines over the years and through trial and error, got a routine which works reasonably well for me and that I enjoy doing.
You just have to be consistent (with both training and diet) and the end of the day, your genetics will determine how good you end up looking. :D
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it works.
How did you set your routine up?
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Oh, so a little more than me apparently time wise with less sets and reps. (sounds like you are the one who is wasting the time) What are you doing? Taking naps between sets?
I dont just bang out reps and sets I concentrate on every rep and make each set count, I dont aim for numbers, I use a weight to fatigue the muscle.
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Err you just said people can take roids and not train at all and make gains
Now you are trolling
and deliberately fucking up this thread, now fuck off back in the kitchen and bake up a cake.
Lmao
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good to see this discussion. a few points based on responses and questions.
this isn't a magic bullet routine but it's very goddamn close. if you are interested in performing optimally and creating a machine out of your body this routine will do that. 7x the volume per week over what your doing now and no soreness? I'd say that's pretty a pretty goddamm resilient highly functioning body. with that resiliency comes a change in the density of your tissue and the quality of the muscle you'll hold.
for example to look at my arms they look like they've grown at least an inch or better. they haven't. they look denser thicker rounder. as do my delts. everything does. and I'm not a one trick pony geared just to gain muscle- I'm doing between 80 - 100km of pretty advanced technical singletrack mountain biking a week. 3hrs a day w my heart rate at 150bpm for a lot of it. I don't care to be a monster anymore. I want to be a machine. that's what I've created of myself. my goal this year is a 50km day. next year I might endurance race. not to compete against others. just against myself. all the while I'm going to keep smashing the gym. creating a better machine. if I can do it anyone can.
this isn't abt throwing on slabs of useless tissue it's about creating a highly functioning machine and in that you can actually change the look in the quality of the muscle you hold- think abt it for a minute- how could it NOT?
that being said if your a juicer and you can tax the cell w 7x the volume and have it recover and adapt think abt what that will do for your physique.
I recant my previous statement- this routine is as close to a magic bullet there is.
as to questions
bass generator all sets done to fatigue or near fatigue.
TA if your current session takes an hr and your resting a min between sets you should be able to do that routine in 15-20 min w the compression.
I'm not 'special'. I'm not 'genetically blessed'. I was just a guy who was inspired by a story by a guy named david goggins a navy seal turned ultra marathoner. the guy just got off his ass one day and said 'im going to do ultra marathons'. he'd never trained for one before. ran his first one. broke the bones on his feet. almost suffered renal failure. but he didn't stop. the guy is a human machine now.
that's all I did. I got off my ass. at fucking 43 years of age and I'm killing it. if I can do this anyone can.
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good to see this discussion. a few points based on responses and questions.
this isn't a magic bullet routine but it's very goddamn close. if you are interested in performing optimally and creating a machine out of your body this routine will do that. 7x the volume per week over what your doing now and no soreness? I'd say that's pretty a pretty goddamm resilient highly functioning body. with that resiliency comes a change in the density of your tissue and the quality of the muscle you'll hold.
for example to look at my arms they look like they've grown at least an inch or better. they haven't. they look denser thicker rounder. as do my delts. everything does. and I'm not a one trick pony geared just to gain muscle- I'm doing between 80 - 100km of pretty advanced technical singletrack mountain biking a week. 3hrs a day w my heart rate at 150bpm for a lot of it. I don't care to be a monster anymore. I want to be a machine. that's what I've created of myself. if I can do it anyone can.
this isn't abt throwing on slabs of useless tissue it's about creating a highly functioning machine and in that you can actually change the look in the quality of the muscle you hold- think abt it for a minute- how could it NOT?
that being said if your a juicer and you can tax the cell w 7x the volume and have it recover and adapt think abt what that will do for your physique.
I recant my previous statement- this routine is as close to a magic bullet there is.
as to questions
bass generator all sets done to fatigue or near fatigue.
TA if your current session takes an hr and your resting a min between sets you should be able to do that routine in 15-20 min w the compression.
I'm not 'special'. I'm not 'genetically blessed'. I was just a guy who was inspired by a story by a guy named david goggins a navy seal turned ultra marathoner. the guy just got off his ass one day and said 'im going to do ultra marathons'. he'd never trained for one before. ran his first one. broke the bones on his feet. almost suffered renal failure. but he didn't stop. the guy is a human machine now.
that's all I did. I got off my ass. at fucking 43 years of age and I'm killing it. if I can do this anyone can.
I am starting today and will keep to it. I am excited to give this a go.
Did you see my brief summation of your post and can you tell me if I got it all down?
1. Compression. Duration-3 Weeks. Use any routine as normally laid out. Stop resting between sets. Count to 5 then hit the next set.
2. Adaption. Duration-3 Weeks. Use any routine. Do the entire routine each day (all body-parts), but in 3 non-consecutive days. Same rest as phase 1.
3. Completion. Duration-3 Weeks. Use any routine. Do the entire routine (all body-parts), 7 days a weeks. Same rest phase as in 1 and 2. You are now a machine.
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Yes I will try this as well, need a change-up.
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I am starting today and will keep to it. I am excited to give this a go.
Did you see my brief summation of your post and can you tell me if I got it all down?
1. Compression. Duration-3 Weeks. Use any routine as normally laid out. Stop resting between sets. Count to 5 then hit the next set.
2. Adaption. Duration-3 Weeks. Use any routine. Do the entire routine each day (all body-parts), but in 3 non-consecutive days. Same rest as phase 1.
3. Completion. Duration-3 Weeks. Use any routine. Do the entire routine (all body-parts), 7 days a weeks. Same rest phase as in 1 and 2. You are now a machine.
ya that's abt it.
you'll actually get to a point where you can train 2x a day 3x a week on top of the volume of the final phase. lol it's amazing you just keep traiinng the body keeps adapting.
to anyone wanting to start this. don't just jump into it. you'll really fuck yourself up. don't skip levels thinking you do need to follow it. the idea is to create an environment that allows for adaptation to take place thru gradual application of stress.
take the necessary weeks to complete each level. otherwise the adaptation won't take place and you'll meerly injure yourself or burn out completely.
by the time you hit week 9 you'll be very very impressed w your ability to generate sizeable workloads in a very short amount of time.
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ya that's abt it.
you'll actually get to a point where you can train 2x a day 3x a week on top of the volume of the final phase. lol it's amazing you just keep traiinng the body keeps adapting.
to anyone wanting to start this. don't just jump into it. you'll really fuck yourself up. don't skip levels thinking you do need to follow it. the idea is to create an environment that allows for adaptation to take place thru gradual application of stress.
take the necessary weeks to complete each level. otherwise the adaptation won't take place and you'll meerly injure yourself or burn out completely.
by the time you hit week 9 you'll be very very impressed w your ability to generate sizeable workloads in a very short amount of time.
So after Phase 3, week 9- you go to 2x a day whole body for 3 days week?
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I updated it with Phase 4.
Does this look right No One?
1. Compression. Duration-3 Weeks. Use any routine as normally laid out. Stop resting between sets. Count to 5 then hit the next set.
2. Adaption. Duration-3 Weeks. Use any routine. Do the entire routine each day (all body-parts), but in 3 non-consecutive days. Same rest as phase 1.
3. Completion. Duration-3 Weeks. Use any routine. Do the entire routine (all body-parts), 7 days a weeks. Same rest phase as in 1 and 2. You are now a machine.
4. Using the Machine. Duration-3 Weeks and on. Use any routine. Entire routine (all body-parts) 2x a day for 3x a week. Same rest.
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I updated it with Phase 4.
Does this look right No One?
1. Compression. Duration-3 Weeks. Use any routine as normally laid out. Stop resting between sets. Count to 5 then hit the next set.
2. Adaption. Duration-3 Weeks. Use any routine. Do the entire routine each day (all body-parts), but in 3 non-consecutive days. Same rest as phase 1.
3. Completion. Duration-3 Weeks. Use any routine. Do the entire routine (all body-parts), 7 days a weeks. Same rest phase as in 1 and 2. You are now a machine.
4. Using the Machine. Duration-3 Weeks and on. Use any routine. Entire routine 2x a day for 3x a week. Same rest.
5. Cardiac ward, wife brings grapes and magazines.
fixed
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So after Phase 3, week 9- you go to 2x a day whole body for 3 days week?
you can train 7x a week with 3 2x a day sessions in there if you wanted to. all using the same volume. so your not only training everything every day you get to a point where you can train everything 2x a day 3 days a week on top of it w no change in performance. basically 10 full body workouts a week. I stopped there. I don't doubt you could eventually train 7x a week 2x a day.
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fixed
lol I know right?
ya it's a little extreme but just goes to show you what the body is capable of doing if thou go abt it intelligently and create an environment where it's forced to adapt.
it's a far cry from 'chest day Monday' that's for sure.
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you can train 7x a week with 3 2x a day sessions in there if you wanted to. all using the same volume. so your not only training everything every day you get to a point where you can train everything 2x a day 3 days a week on top of it w no change in performance. basically 10 full body workouts a week. I stopped there. I don't doubt you could eventually train 7x a week 2x a day.
This is all well and good but I simply don't have the time or inclination to be training twice a day.
I wouldn't want to waste gas driving to the gym to spend 15-20 minutes racing around.
Not knocking the system and its effectiveness but it just seems too time consuming for me.
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This is all well and good but I simply don't have the time or inclination to be training twice a day.
I wouldn't want to waste gas driving to the gym to spend 15-20 minutes racing around.
Not knocking the system and its effectiveness but it just seems too time consuming for me.
no of course I'm not advocating that I'm just kinda saying 'look at what you are capable of doing'. when the average trainer sees that it's going to be like looking at the top of Everest and thinking no way can I do that. but you can. it can be done. I did it just cause I got so deep in the system I wanted to see if it was possible and it is.
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Oh I see now.
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So Phase 4 is this:
Phase 3 plus an additional 2 entire workout routines 3 days a week.
Is this correct?
The total for that week makes it 13 full workouts a week and not 10. Is this right?
no 7x a week full body. then on 3 days of the week an additional full body workout. 10 sessions basically.
I don't fully expect anyone to get there. or want to. not that you can't it's just a dedication of time like Simon mentioned. level 4 is just to show what everyone is capable of- the equivalent of 500 workouts per body part a year. it's pretty cool considering the average trainer does around 50.
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1. Compression. Duration-3 Weeks. Use any routine as normally laid out. Stop resting between sets. Count to 5 then hit the next set.
2. Adaption. Duration-3 Weeks. Use any routine. Do the entire routine each day (all body-parts), but in 3 non-consecutive days. Same rest as phase 1.
3. Completion. Duration-3 Weeks. Use any routine. Do the entire routine (all body-parts), 7 days a weeks. Same rest phase as in 1 and 2. You are now a machine.
4. Using the Machine. Duration-3 Weeks and on. Use any routine. Entire routine (all body-parts) 7 days a week- 3 of those days include 2 sessions a day. 4 of those days will just be one session. Total workouts this phase= 10. Same rest.
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1. Compression. Duration-3 Weeks. Use any routine as normally laid out. Stop resting between sets. Count to 5 then hit the next set.
2. Adaption. Duration-3 Weeks. Use any routine. Do the entire routine each day (all body-parts), but in 3 non-consecutive days. Same rest as phase 1.
3. Completion. Duration-3 Weeks. Use any routine. Do the entire routine (all body-parts), 7 days a weeks. Same rest phase as in 1 and 2. You are now a machine.
4. Using the Machine. Duration-3 Weeks and on. Use any routine. Entire routine (all body-parts) 7 days a week- 3 of those days include 2 sessions a day. 4 of those days will just be one session. Total workouts this phase= 10. Same rest.
Adonis just getting clarification before he swamps other forums with his stolen routine. ;D
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no 7x a week full body. then on 3 days of the week an additional full body workout. 10 sessions basically.
I don't fully expect anyone to get there. or want to. not that you can't it's just a dedication of time like Simon mentioned. level 4 is just to show what everyone is capable of- the equivalent of 500 workouts per body part a year. it's pretty cool considering the average trainer does around 50.
Yep, I corrected it and updated. This looks really good to me and just what I have been after. I think it will really save me time and will also take care of my cardio needs as well.
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Adonis just getting clarification before he swamps other forums with his stolen routine. ;D
I would never even consider that. This is No One`s program.
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Yep, I corrected it and updated. This looks really good to me and just what I have been after. I think it will really save me time and will also take care of my cardio needs as well.
Its never occurred to you before to train a bit faster?
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what ever caused no one to develop this insane idea that he is actually special and should bestow on us great gift of earth shattering breakthru training systeme ???
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Its never occurred to you before to train a bit faster?
What do you consider training a "bit faster?" I am always mindful of the time between sets and usually rest1 minute between sets. Too long between sets? Ive always considered that a pretty fast pace.
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Its never occurred to you before to train a bit faster?
Of course, but I have never given it a try in this manner.
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What do you consider training a "bit faster?" I am always mindful of the time between sets and usually rest1 minute between sets. Too long between sets? Ive always considered that a pretty fast pace.
A bit faster = time between sets, not rushing the sets like Branch.
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Of course, but I have never given it a try in this manner.
Report back in 9 weeks , and not before. ;D
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A bit faster = time between sets, not rushing the sets like Branch.
I know, but what I am asking is whats an appropriate time between sets? Surely one has to rest for some time before going on to a heavier weight.
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I know, but what I am asking is whats an appropriate time between sets? Surely one has to rest for some time before going on to a heavier weight.
I train instinctively, sometimes I tense the muscles between sets and then go again in a few seconds, sometimes I relax a bit, it all depends on how I feel.
Training legs I constantly flex each thigh alternatively between sets.
Its always different for me.
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no one, i heard you don't train legs (beyond biking). is this true?
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A bit faster = time between sets, not rushing the sets like Branch.
That crazy speed tempo reps that Branch and Johnny do obviously work. I know Branch is a walking torn muscle but has he had success due to destroying his fast twitch muscle fibres? I sometimes fire off as many half speed reps at the end of a set and the burn is intense.
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gymrats are always thinking there is some secret stack or routine that will get them bigger, the fact is the insertion of the muscle decides how big its going to be, if you have high insertions on a bodypart it will never look impressive as a bodybuilder who has low insertions no matter what you do, do we accept this reality no we rather search for the magic routine that will make it freaky, that is why no one can spill his bullshit.
The fact is if you do his routine or HIT or high volume after a year you all will look the same.
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gymrats are always thinking there is some secret stack or routine that will get them bigger, the fact is the insertion of the muscle decides how big its going to be, if you have high insertions on a bodypart it will never look impressive as a bodybuilder who has low insertions no matter what you do, do we accept this reality no we rather search for the magic routine that will make it freaky, that is why no one can spill his bullshit.
The fact is if you do his routine or HIT or high volume after a year you all will look the same.
i think this is fairly accurate
as long as you train every body part properly that's all you can do, training wise
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gymrats are always thinking there is some secret stack or routine that will get them bigger, the fact is the insertion of the muscle decides how big its going to be, if you have high insertions on a bodypart it will never look impressive as a bodybuilder who has low insertions no matter what you do, do we accept this reality no we rather search for the magic routine that will make it freaky, that is why no one can spill his bullshit.
The fact is if you do his routine or HIT or high volume after a year you all will look the same.
Keep out of threads when you have no idea what they are about.
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Keep out of threads when you have no idea what they are about.
Ok let me ask you this do you think if dorian did ronnie back workout and ronnie did dorian workout their entire career their backs be any less impressive, no because their backs are freakly because of the low lats insertions.