Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: The True Adonis on February 09, 2015, 09:58:59 PM
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GVT was easy and boring. Anyone got anything good?
Ideally, 45-hour each lifting session. Any amount of sets/reps are fine.
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Giant set are great for the few weeks before a contest, very effrective - it's brutal, burns a ton of calories and keeps things interesting...circuits of 4-8 exercises for the same muscle group performs back to back in a non stop manner until ALL exercises are complete. You typically do 3-4 rotations of this circuit for all bodyparts - calves and abs included.
Normally did a 5 day split:
Legs
Back
Shoulders
arms
Chest
e.g. Leg day--
Rotation #1 ---(perform 4 rotations)
Smith machine squat --- feet close together (touching) and slightly in front. --- 20 reps
+
Smith machine squat --- feet WIDE stance (as wide as you can) --- 20 reps
+
Squat press machine close stance (touching) but feet underneath you not in front targeting more quads. -- 10-15 reps
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Squat press machine close stance (touching) but feet in front of you targeting more hams and glutes -- 10-15 reps
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Walking DB lunges back and forth across the length of the gym (shorter strides for more quads)
Rotation #2 --- (perform 4 rotations)
Reverse hack squat -- feet close together -- 20 reps
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Leg press (feet near bottom of platform and close together) for quads --20 reps
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Leg press (feet wide stance and to the top of the platform) for hams glutes --20 reps
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Stiff legged deadlifts feet close together -- 10-15 reps
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Hyper extensions for hams/glutes/lower back -- 15 reps
Rotation #3 -- (perform 3 rotations)
Laying ham curls --- 15 reps
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Adductor machine -- 15 reps
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Abductor machine -- 15 reps
+
Leg extensions - 20 reps
This is good stuff!!!!
Can you finish out the routine for me. I will definitely do this!
Also, I always thought you had one of the best physiques on here by far, especially for a Lifetime Natural.
(http://www.getbig.com/boards/index.php?action=dlattach;topic=138274.0;attach=155135;image)
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Thanks Adam, I was lifetime Natty in that pic (from 2005) and up to 2013...I won't BS you though! I cannot claim lifetime natural since the 2nd half of 2013. Worked with Matt Porter for 6 months contest prep. Been drug free since Dec 2013 if that means anything - In retrospect I'm glad I tried it - lets just say it was an eye opener (night and day) compared to prepping natty! - glad I can say I've experienced both sides. Always been curious (No Homo)
Regarding the full program I don't want to piss Matt off by posting up his full routine he gave me online. But I'm sure you can make your own giant set routine up by using that formatt/guide lines. I still use it now in short bursts of 4 weeks alternate with a lower volumn Max-Ot type training - doing Giant set training for too many weeks in a row I think I'd burn out.
All the best
SN
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To give you an idea, here's an example of what Matt had me do: Giant Set shoulders.
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GVT was easy and boring. Anyone got anything good?
Ideally, 45-hour each lifting session. Any amount of sets/reps are fine.
Outdoor gym ;) & is freeee.
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GVT was easy and boring. Anyone got anything good?
Ideally, 45-hour each lifting session. Any amount of sets/reps are fine.
I thought you were doing the NoOne training routine and making gains "every workout" and always feeling "pumped"?
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One of the main problems with that giant set stuff is that you can only perform it in an empty gym ::)
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One of the main problems with that giant set stuff is that you can only perform it in an empty gym ::)
yeah I hear you but It can be done, I had a bunch of training partners to book up all the machines needed.(especially leg day) I'm sure people hated us for hogging all the equipment :D
If you train on your own. I made my own circuit I'd put an adjustable bench in front of a machine/cable crossover with dumbells
e.g.
Chest
Rotation #1 (perform 4 rotations)
Incline smith press 15 reps
+
Flat bench DB flies 15 reps
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Decline DB press 15 reps
+
Incline DB flies 15 reps
Rotations #2 (perform 4 rotations)
Cable cross overs 15 reps
+
DB incline press15 reps
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Flat bench DB press 15 reps
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Bench Pushups 15 reps
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One of the main problems with that giant set stuff is that you can only perform it in an empty gym ::)
EXACTLY!
Nowadays gyms are littered with a sea of inert flesh sitting on equipment entranced by their cell phones.
I have to carry extra towels to "guard" equipment just for super sets. I'd have to bring my laundry basket to do giant sets. And I rearranged my whole life schedule just so I can train after midnight -- and still I have people in my way.
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EXACTLY!
Nowadays gyms are littered with a sea of inert flesh sitting on equipment entrance by their cell phones.
I have to carry extra towels to "guard" equipment just for super sets. I'd have to bring my laundry basket to do giant sets. And I rearranged my whole life schedule just so I can train after midnight -- and still I have people in my way.
LOL ;D
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Thanks Adam, I was lifetime Natty in that pic (from 2005) and up to 2013...I won't BS you though! I cannot claim lifetime natural since the 2nd half of 2013. Worked with Matt Porter for 6 months contest prep. Been drug free since Dec 2013 if that means anything - In retrospect I'm glad I tried it once - lets just say it was an eye opener (night and day) compared to prepping natty! - glad I can say I've experienced both sides. Always been curious (No Homo) but afterwards decided that was it for me. Got married and have other prioritiues now than competitve bbing and the risks involved.
Regarding the full program I don't want to piss Matt off by posting up his full routine he gave me online. But I'm sure you can make your own giant set routine up by using that formatt/guide lines. I still use it now in short bursts of 4 weeks alternate with a lower volumn Max-Ot type training - doing Giant set training for too many weeks in a row I think I'd burn out.
All the best
SN
I was going to call B.S. on the natty claim but you seem honest by this post and I'll take you at your word. It's just that your level of development is astounding that's it's hard to believe you are natural. I mean that as a compliment.
At your best natural condition, what was your height and weight? And how many days a week do you train? What supps do you recommend if any? Do you have a minimum daily protein requirement? Have you ever posted a log outlining your training and diet?
I find naturals that have achieved your level to be far more interesting than enhanced bbers at any level.
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Why would someone who got a physique like that naturally start juicing?
(http://www.getbig.com/boards/index.php?action=dlattach;topic=138274.0;attach=155135;image)
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Why would someone who got a physique like that naturally start juicing?
(http://www.getbig.com/boards/index.php?action=dlattach;topic=138274.0;attach=155135;image)
Good question! after 20 years of trying (I'm 41 now) I just got sick of going to the World Champs (I qualified 5 times Drug free) working so hard/dieted for 20 weeks to never even make the top 15...not even a thanks for coming. I wanted more than anything to be competitve.. and to be competitve at the IFBB classic World champs you HAVE to. unfortunatley in this pic I was NOT good enough ... there is just that grainy/chemical look or level of conditioning/fullness those European guys have that just to me is impossible to achieved naturally - the IFBB judges rewarded that look....it wasn't so much about mass/size.
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I was going to call B.S. on the natty claim but you seem honest by this post and I'll take you at your word. It's just that your level of development is astounding that's it's hard to believe you are natural. I mean that as a compliment.
At your best natural condition, what was your height and weight? And how many days a week do you train? What supps do you recommend if any? Do you have a minimum daily protein requirement? Have you ever posted a log outlining your training and diet?
I find naturals that have achieved your level to be far more interesting than enhanced bbers at any level.
Thanks yeah, I know there are guys out there that lie ect. but I'm not BS in that pic the only drug i used was ECA. I have no reason to lie and I never BS on Getbig.
Height - 169 cm
Weight - 70kg
I've never posted a log/blog - But If you look up Jeff Rodrigues, jeff willet, skip La cour (they can defend themselves re their natty status) But to me what they did makes sence and is pretty much what I do/did - diet, protein,training,cardio and supp wise.
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Good question! after 20 years of trying (I'm 41 now) I just got sick of going to the World Champs (I qualified 5 times Drug free) working so hard and never even making the top 15. I wanted to be competitve and to be competitve at the IFBB classic World champs you HAVE to... unfortunatley this was good enough to win at a certain level (our Nationals)... but there is just that grainy/chemical look or level of conditioning/fullness those European guys have that just to me was impossible to achieved naturally - the IFBB judges rewarded that....it wasn't so much about mass/size.
Can you elaborate on the differences in natty/enhanced? How much more size? Strength? Were you pleased overall with the results?
BTW, props on coming clean. Your natty physique would have been a lifetime achievement for me.
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Pre-exhaust super sets are great for cutting:
Here are a couple body part examples.
Delts
1. side laterals 10 reps, superset with over head press - 8 reps
Do 1-2 warm up sets and 3 supersets
Triceps -
1. push downs superset with dips - same sets/reps as above
Try doing a 3 way split ( back, bis/ legs / chest ,delts tris), doing 2 days on, 1 day off, work abs every other day
I pretty much do all my training in supersets these days. Sample of triceps:
Superset, all right after each other:
- DB "crush press" (close-grip with DBs)
- incline plate OH tricep extensions
- ring OH extensions with bodyweight
- close-hand pushups
- tricep pressdowns with bands
x 5
Delts, superset:
- side laterals (have to use lighter weight and extreme form for my RC injury)
- trap bar military pin-pres
- DB front raises (higher than shoulder height
- face-pulls with bands
x5
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Can you elaborate on the differences in natty/enhanced? How much more size? Strength? Were you pleased overall with the results?
I competed at exactley the same weight - dieted down hard to 70kg.
I wouldn't say it was easier! The diet was as hard I **** suffered! :P - enables you to train harder, longer, more frequent (trained twice a day -7 days a week) - no muscle loss ... I was more conditioned - better endurance not so much stronger - just better recovery, thinner skin, vascular, pumped there wasn't that smooth film over the muscles you see in the 2005 pic. that was the main difference. Can see how guys get "addicted" for sure but it's not for me.
You make a deal with the devil for sure...I was conservative and it's taken me this long to feel normal again - a year +
*I'm not going to go in to specifics of what Matt adviced me - he definilty knows his stuff though...
here's a pic from 2013 to give you an idea of the difference.
p.s Thanks man, I always hated it when fake natties lied to me (I won't name names) so I swore I would never do that.
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At your age keep away from trenbolone, winstrol, anapolon or deca. Your testicles may not survive them and you will end up on TRT forever.
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I competed at exactley the same weight - dieted down hard to 70kg.
I wouldn't say it was easier! The diet was as hard I **** suffered! :P - enables you to train harder, longer, more frequent (trained twice a day -7 days a week) - no muscle loss ... I was more conditioned - better endurance not so much stronger - just better recovery, thinner skin, vascular, pumped there wasn't that smooth film over the muscles you see in the 2005 pic. that was the main difference. Can see how guys get "addicted" for sure but it's not for me.
You make a deal with the devil for sure...I was conservative and it's taken me this long to feel normal again - a year +
*I'm not going to go in to specifics of what Matt adviced me - he definilty knows his stuff though...
here's a pic from 2013 to give you an idea of the difference.
p.s Thanks man, I always hated it when fake natties lied to me (I won't name names) so I swore I would never do that.
Wise man. Devil is never far away...he can grab anyone!
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I competed at exactley the same weight - dieted down hard to 70kg.
I wouldn't say it was easier! The diet was as hard I **** suffered! :P - enables you to train harder, longer, more frequent (trained twice a day -7 days a week) - no muscle loss ... I was more conditioned - better endurance not so much stronger - just better recovery, thinner skin, vascular, pumped there wasn't that smooth film over the muscles you see in the 2005 pic. that was the main difference. Can see how guys get "addicted" for sure but it's not for me.
You make a deal with the devil for sure...I was conservative and it's taken me this long to feel normal again - a year +
*I'm not going to go in to specifics of what Matt adviced me - he definilty knows his stuff though...
here's a pic from 2013 to give you an idea of the difference.
p.s Thanks man, I always hated it when fake natties lied to me (I won't name names) so I swore I would never do that.
That's sick! Very impressive!
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very impressive build & I belive natural claims props & respect but only 5'6" 154 lbs. would be much tougher to do if not impossible at 5'10" or taller
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so basically with steroids you look like you rolled in sand a few times back and forth before getting on stage
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You are awesome Super Natural!!! Thanks for the routine and your honesty as well!
I will be able to do your routine as I have my own home gym with a ton of equipment. I want to get to your best natural conditioning this year and I think I can do it shortly. I have gone 136 days straight at 2300 calories and am in the best condition I have ever been in. I think a few adjustments here and there and I will be good to do.
What is the lowest you dropped your calories? I don`t plan on dropping mine at all as time takes care of it. The only way I could see dropping is if I got impatient, but I don`t get impatient so I don`t see it happening.
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I competed at exactley the same weight - dieted down hard to 70kg.
I wouldn't say it was easier! The diet was as hard I **** suffered! :P - enables you to train harder, longer, more frequent (trained twice a day -7 days a week) - no muscle loss ... I was more conditioned - better endurance not so much stronger - just better recovery, thinner skin, vascular, pumped there wasn't that smooth film over the muscles you see in the 2005 pic. that was the main difference. Can see how guys get "addicted" for sure but it's not for me.
You make a deal with the devil for sure...I was conservative and it's taken me this long to feel normal again - a year +
*I'm not going to go in to specifics of what Matt adviced me - he definilty knows his stuff though...
here's a pic from 2013 to give you an idea of the difference.
p.s Thanks man, I always hated it when fake natties lied to me (I won't name names) so I swore I would never do that.
Andreas Munzer shredded right there
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Impressive! No homo...
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shredded! very good work
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The first bodybuilder that I heard of that did giant sets for everything is Joe Means. He won the most muscular at the 1976 AAU Mr. America contest. He was ripped. He split his body in half and trained 6 days a week. I rarely heard about guys that used giant sets for one body part before. Sure maybe a pre exhaust of two exercises but not three or four until Joe Means.
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You are awesome Super Natural!!! Thanks for the routine and your honesty as well!
I will be able to do your routine as I have my own home gym with a ton of equipment. I want to get to your best natural conditioning this year and I think I can do it shortly. I have gone 136 days straight at 2300 calories and am in the best condition I have ever been in. I think a few adjustments here and there and I will be good to do.
What is the lowest you dropped your calories? I don`t plan on dropping mine at all as time takes care of it. The only way I could see dropping is if I got impatient, but I don`t get impatient so I don`t see it happening.
Sounds good 8) i agree small changes and access...time will take care of it, I don't change much diet wise if I'm still making progress. My Kcal's remained constant at around around 2300 kcal a day -never dropped much below that either.
I added more weight training and a few extra hiit cardios when I hit plateaus. Once I was quite lean the Kcal actually increased weekly, by at first added in a medium carb day midweek (Wed) with an extra 250g carbs ( rice,potaoes) ,, and then when I was 100% there condition wise, an additional really HIGH calorie 4 hour refeed on Sunday evening was added ( 1 burger, small pizza, bowl of FF icecream, 1/s loaf sour dough bread, cup pasta)
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so basically with steroids you look like you rolled in sand a few times back and forth before getting on stage
LOL ;D
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Thanks yeah, I know there are guys out there that lie ect. but I'm not BS in that pic the only drug i used was ECA. I have no reason to lie and I never BS on Getbig.
Height - 169 cm
Weight - 70kg
I've never posted a log/blog - But If you look up Jeff Rodrigues, jeff willet, skip La cour (they can defend themselves re their natty status) But to me what they did makes sence and is pretty much what I do/did - diet, protein,training,cardio and supp wise.
Damn! Hate having to convert metric.
Those three guys you mentioned are not natural. There's a difference between being natural and clean. Clean means you passed the drug test.
I'm from Hawaii and Chris Faildo is often mentioned in the group and he is no where near natural. Last time I saw him he was huge. I mean stupid huge.
A guy closing in on 50 suddenly puts on 30 lbs of muscle after decades of training.
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very impressive build & I belive natural claims props & respect but only 5'6" 154 lbs. would be much tougher to do if not impossible at 5'10" or taller
What do you mean by that? If he was 5'10" that would put him at roughly 175-180 lbs.
in the same condition. Why would that be near impossible.
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Sounds good 8) i agree small changes and access...time will take care of it, I don't change much diet wise if I'm still making progress. My Kcal's remained constant at around around 2300 kcal a day -never dropped much below that iether.
I added more weight training and a few extra hiit cardios when I hit plateaus. Once I was quite lean the Kcal actually increased weekly, by at first added in a medium carb day midweek (Wed) with an extra 250g carbs ( rice,potaoes) ,, and then when I was 100% there condition wise, an additional really HIGH calorie 4 hour refeed on Sunday evening was added ( 1 burger, small pizza, bowl of FF icecream, 1/s loaf sour dough bread, cup pasta)
OK, I am assuming you work for a living. You're following a grueling training schedule. You have a wife and family. How in the world do you do it? With work and training what time is left? And after a hard days work most just go home an collapse in their easy chair and veg in front of the TV. How do you recover from your daily routine? I mean, once you come home and eat and collapse into bed you have to get right back up and do it over and over again.
Instead of "Super Natural" you seem more like a real life "Super Man".
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Damn! Hate having to convert metric.
Those three guys you mentioned are not natural. There's a difference between being natural and clean. Clean means you passed the drug test.
I'm from Hawaii and Chris Faildo is often mentioned in the group and he is no where near natural. Last time I saw him he was huge. I mean stupid huge.
A guy closing in on 50 suddenly puts on 30 lbs of muscle after decades of training.
5 foot 6 (Manlet)
154 pounds
Mmmm a 30 pound gain is suspect if lean bw and not just bloat. Personally I stayed the same contest weight/same division for over 30 bbing contests i competed in drug free over a 20 year time period. Just improved body composition/condition, looked much bigger at the same weight... maybe I just have shitty genetics for building muscle...But then I never believed in bulking up - rather stay leaner in the "off season"
No augument there re:clean vs natural -BIG DIFFRENCE. Just saying from my experience low volumn/intense heavy - Max Ot works is a great way to train if you're drug free + dieting.
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OK, I am assuming you work for a living. You're following a grueling training schedule. You have a wife and family. How in the world do you do it? With work and training what time is left? And after a hard days work most just go home an collapse in their easy chair and veg in front of the TV. How do you recover from your daily routine? I mean, once you come home and eat and collapse into bed you have to get right back up and do it over and over again.
Instead of "Super Natural" you seem more like a real life "Super Man".
Not really, I work for an IT company plus run my own small bussiness, I train with my wife in the morning (No kids). Our workout takes 60 to max 90 minutes - train 5 times a week, food prep takes me maybe 30 minutes - my wife helps & we have a maid (labour is pretty cheap here in SA), I have gym at work so that helps - just shoot downstairs and do a short HIIT cardio or an extra workout before lunch.
Get tired sometimes but we take days off and a full week off every 8 weeks and 2 x 3 week holidays a year. Don't drink party etc I competed every second year. definitley doable IMO
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(https://i.imgflip.com/hhx0g.jpg)
;D Classic
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EXACTLY!
Nowadays gyms are littered with a sea of inert flesh sitting on equipment entranced by their cell phones.
I have to carry extra towels to "guard" equipment just for super sets. I'd have to bring my laundry basket to do giant sets. And I rearranged my whole life schedule just so I can train after midnight -- and still I have people in my way.
What makes guys like you think you own the gym. YOU are the one who is bouncing from equipment to equipment, getting in other people's way.
Get a machine, do 3 or 4 sets, and move on to the next. You sound bothered, like everyone else should drop what they are doing so you can do a quick set, then run off.
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True Adonis I thought u found the answer with the no one training system
I thought u said you'd never train any other way ???
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True Adonis I thought u found the answer with the no one training system
I thought u said you'd never train any other way ???
I already updated with my experience.
http://www.getbig.com/boards/index.php?topic=551553.msg7872869#msg7872869
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I already updated with my experience.
http://www.getbig.com/boards/index.php?topic=551553.msg7872869#msg7872869
ah ok
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Pre-exhaust super sets are great for cutting:
Here are a couple body part examples.
Delts
1. side laterals 10 reps, superset with over head press - 8 reps
Do 1-2 warm up sets and 3 supersets
Triceps -
1. push downs superset with dips - same sets/reps as above
Try doing a 3 way split ( back, bis/ legs / chest ,delts tris), doing 2 days on, 1 day off, work abs every other day
yes this is great howard... preacher curls superset with close grip chins.. ;D