first two chapters of my training system.

[El Diablo Blanco]

[El Diablo Blanco]

On behalf of Wiggs

[El Diablo Blanco]

[King Shizzo]

[Simple Simon]

Cleanest natural reeking of desperation in this thread.

He's just done the equivalent of shitting in his pants just so people will mock him because its better than being ignored.

[no one]

How about for me....when I can lift again {labrum and bicep tear, should be the end August} my doc {a specialist in shoulders} said I could never again lift as heavy as I was

what does a hammer weigh?

the growth environment were going to create in you using adaptation isn't reliant so much on 'poundage and weight' but more on frequency and very limited rest periods thereby forcing the body to respond to this stimulus- and that's where all the good stuff happens.

given workload and very little rest the body is forced to adapt to keep up. it's during this adaptation it creates the perfect environment of becoming more resilient and efficient to meet the demands your placing on it.

[no one]

I LIKE THIS,,,putting wheels in motion each and every workout and getting the most out of each workout without saying to yourself'did I do enough or 1 more set will do it,and how about the people wk after wk with notepad and pen after every set marking reps achieved or reps and yr later doing same thing scratching head hhmmm what improved  ..

exactly. doing the same things over time yield the same results.

it's time for something new and better.

[no one]

Good stuff!

wes approved!

huge endorsement- Ty sir!

[no one]

How are your legs in comparison to when you lifted weights with them?

cosmetically they have more shape. more density. more quality looking fibre. def not the typical soft waterbags your used to seeing quads being.

functionally they are amazing. I can do 1:30hr of singletrack on my bike and never feel them burn.

strength wise I couldn't tell you. I'm not training for strength. with all my body parts I'm training for efficiency, cosmetic appeal and functionality. you can look great and hold a ton of fibre and be able to tax and better your cardiovascular system contrary to popular belief- 'your going to shrink if you train too much or do too much cardio!' hahaha what a crock of shit.

[no one]

This sounds great. I'm anxious to hear more although training more might not be an option for those of us work 50-60 hour weeks.

you won't need any extra gym time over and above what your doing now if your a typical gym rat who trains an hour a day.

the cardio end of it- which is necessary to create the machine I set out to build- is an investment in time for sure. I figure I'm at 7hrs of saddle time a week.

but the beauty of this is that if you don't want the cardio you don't have to do it. you can create a more efficient muscle without it. my focus is over all performance. but you can tailor this to your own needs. the training component is the strength of the system.

[Simple Simon]

cosmetically they have more shape. more density. more quality looking fibre. def not the typical soft waterbags your used to seeing quads being.

functionally they are amazing. I can do 1:30hr of singletrack on my bike and never feel them burn.

strength wise I couldn't tell you. I'm not training for strength. with all my body parts I'm training for efficiency, cosmetic appeal and functionality. you can look great and hold a ton of fibre and be able to tax and better your cardiovascular system contrary to popular belief- 'your going to shrink if you train too much or do too much cardio!' hahaha what a crock of shit.

Shit, I do 5 mins on a stationary bike at moderate to high level constant tension and they blow up like balloons.

[no one]

I get it now!

no one is trying to sell his "method" and "diet" so he felt threatened by what I do ..classic stuff

if he were not so insecure he could push his "system" without feeling threatened by anyone who trains people or does diets etc

what an insecure dork 

sell? this is free. I'm giving my time and energy and knowledge so that someone somewhere can better themselves. and to me that's awesome.

no bro. you don't threaten me. the reason I run you into the ground is simply because I see a guy busting his ass who could look a million times better than he does except for the unfortunate fact that his 'trainer' - you - has no fucking clue what he's doing. lol

your buddy Borat looks good in spite of what your doing. not because of it. don't flatter yourself. I could turn that kid into a god while your inadequacies have done nothing more than to have developed him into someone who has the density of a pre pubescent teenager.

congrats on that.

next.

[no one]

Shit, I do 5 mins on a stationary bike at moderate to high level constant tension and they blow up like balloons.

took me a while to get them to this point. like anything I have trained them for what I demand from them. if you couldn't train the muscle to not act this way there'd be no tours de France. everyone would be like 'fuck I can pedal any longer my legs are too pumped!'

[smoothasf]

Cadence simple Simon cadence.

[The True Adonis]

I would love to give your training system a try. 

I would follow it to the T and document it if you want No One.

[O.Z.]

i have had people query thru pm about this new system i said i was coming out with, to pair with with galieniko/ no one method of dieting.

so, heres a teaser. this book will be free to anyone who pms me for it that wants to better their bodies, their training, their recovery and discard preconcieved notions of what they had thought possible.

im not going to argue it, or debate it. take what i write and apply it. then come talk to me.

cheers.




pg 1.

AT4


The Creation of the Ultimate Human Machine


by Rob Macdonald/ 'no one'

pg 2

What is AT4?

AT4 is an acronym for a system of training designed to take you from your present state of functioning and create in yourself the ability to be better. to be a better more resilient more highly functioning machine.

doesnt that sound appealing? of course it does. who wouldnt want to create more tissue, repair faster, become more efficient or increase ones ability to handle work loads? thats why we do this. well then, why arent we all the machines that we strive to be. the answer is simple. we dont train enough. we dont push enough. we dont break down barriers in our thinking, in our belief systems, in our own bodies ability to 'do work'.

if your reading this, chances are you have read the 'galineko/ no one method'- a system of eating designed to drop fat off you more quickly than any method of fat loss today, and have you maintain that weight loss into perpetuity using the concepts we outlined in the book. when i co wrote that book i came across so much opposition that it was almost bordering on hatred simply because that book attacked the 'norms' in dieting. in that book we advanced that you could gain tissue in a deficit. you could have unlimited energy in a severe deficit. that you could feel great in a severe deficit, all the while losing fat more quickly than any other diet out there. i spent more time defensing my position from people who had never tried it, than i did answering questions from people who wanted to try it.

so, dear reader, if you do decide to turn this page, and trust me one more time, be warned your old ways of thinking are going to be screaming 'its IMPOSSIBLE!' . and im ok with that. cause quite frankly, what i propose SOUNDS impossible. but before you get out the rope, and get ready to string me up for preaching my heresy, apply what i am telling you, and reap the benefits and create in yourself your own human machine.

pg 3.

Of Doug White, Montgomery Paisley, and Las Vegas Boulevard.

how did i come up with AT4? it was quite by accident i suppose. i think subconsciously i had been creating it for years in my head, based on two distinct memories from my past, but i think i finally consciously allowed myself to believe it was possible as i was walking down Las Vegas Boulevard this summer during the saturday morning of memorial day weekend.

i had just left the gym a shambles, and was walking back to the hotel at 9am. i felt great. my training was on point. i had become very, very efficient in the gym. i had been training with no rest between sets for over 2 years now, and now i can handle training loads without resting between sets for the entirety of my session. a small thing, but having trained my body to accomplish this kind of resiliency i take pride in it. i might not be the strongest guy in the gym, but i am the handsomest, and i doubt many could hang with the tempo of my workout.

as i walked i thought to myself, 'what am i going to train tomorrow?'. you see, i train my whole body every 48 hours, and i had just smashed my back, chest, arms and shoulders all in the same session. since i use cycling alone for my leg training that meant i wouldnt be able to train my upper body again tomorrow, because i had just smashed it today, right? of course, thats what we are programmed to think. and its this stop gap in our thinking that has been preventing us all from achieving our best. but i digress.

as i pondered this conundrum of just what the hell i was going to train tomorrow now, doug white came to mind. it was odd, having just left the gym, thinking about my workout, to have a friend from my childhood just magically pop himself into my train of thought. but like i said, the subconscious works in strange ways.

doug was a guy i had gone to highschool with. he lived on a farm, and was as handy as pockets on a shirt. he wasnt going to be a doctor or a lawyer. he was going to work with his hands and found employment as a roofer out of school, on his way to becoming a carpenter. the thing i remember most about doug when i think of him was the size of his forearms. he was such a little guy- might have been 5'8 and 160 but his forearms from roofing and swinging a hammer all day were massive. odd, right? the guy never trained with weights. never counted grams of protein. never trained for hypertrophy, but he had the biggest forearms i had ever seen. from using them all day. every single day.

then i thought of monte paisley. if you google monte paisley you'll see that he was a former JTF special ops kinda guy who for some reason got his wires crossed, and got himself into some trouble with the CDN military. it was in the media, he had deserted and the whole country was looking for him. he was a pretty specially trained guy. and he was in my mind the ultimate human machine. and example of what the body could do- but not me, right? no, i could never be monte, cause i didnt have the 'genetics'.

you see, monte, was to me, as a 22 year old skinny kid who had just started training, the ultimate dude. the guy looked like a california beach boy. but a jacked to fuck california beach boy. like probably the best physique i have seen to this day in real life. dense quality tissue. well proportioned. the guy just looked godly.

and he was a cardio machine. 'what did you get up to this weekend?' i said to him one monday when i saw him at the gym on the stationary bike where pools of sweat had gathered underneath the pedals he effortlessly pushed for hours on end. hes like 'well i decided to go buy a jeep. so i got on my bike and rode into pembroke to see what they had. wasnt impressed so i rode out to eganville to look but theres no jeep dealer there, so i went to renfrew, found one i like, bought it, and it wasnt going to be plated till today, so i rode home thru beachburg, and stopped for chinese food at that little restaurant, before i headed back to pet(awawa)'.

ever had a moment in your life when you catch yourself with your jaw open. this was one of those moments. monte had just told me he cycled 190 km to 'buy a jeep' and here he was on the stationary bike the next day. the guy was a fucking machine.

and so it was doug white and monte paisley came into my head as i walked down LVBD after my gym session wonder wtf am i going to train tomorrow.

and monte, if for some strange reason your reading this, get at me. id love to shake your hand and buy you a beer. and thank you for making me realise your only limit is the limit you put on yourself.

very good read and good to see people helping and sharing. You and Gal gave me a kick in the butt to change my physique almost a year ago and to be in the best shape of my life at age of 47.
Would love to read the whole thing once completed.

cheers buddy

[wolfrittner]

I get it now!

no one is trying to sell his "method" and "diet" so he felt threatened by what I do ..classic stuff

if he were not so insecure he could push his "system" without feeling threatened by anyone who trains people or does diets etc

what an insecure dork 

Close, Except its the other way around.
Pict.1 is me arriving at work
Pict.2 Is my prepared food for today (incl.2small Bottles of water)

[Cleanest Natural]

Here...instead of 24 paragraphs 

[wes]

Rob,I`ll be asking you some questions about this in a week or so via PM.....been in a training rut lately and am taking a bit of time off....an extreme rarity for me.  

Anyway,I`m used to training with very little rest as I`ve done this for years................I`m a big believer in creating intensity via short rest periods and using intensity techniques such as Drop-Sets,Super-Sets,Giant-Sets,partial rep,followed by a full rep and repeated,etc. etc.,......a truly fucking brutal way to train and no stupidly huge poundage is required.

The frequency thing would be the big issue for me as far as your system goes,but I`m always up for new ideas and I have never stopped experimenting after all these years.

I used to train heavy but what with trying to beat the clock,lighter weight becomes very heavy feeling very quickly!  

Vince Gironda used to say that "Intensity Of Effort" (his words,not mine),was created by trying to get the most possible amount of work done in the shortest amount of time.........I live by this as my training mantra.

Thanks for sharing buddy!  

[kevinf]

Read no one's dieting book, it was awesome shit!
Im sure this will be just as good. Cant wait! 

[wes]

Shit, I do 5 mins on a stationary bike at moderate to high level constant tension and they blow up like balloons.

The main reason I never used the bike for cardio......besides that,what are you doing sitting on your ass during a workout ?  

Treadmill > stationary bike  

[no one]

I would love to give your training system a try. 

I would follow it to the T and document it if you want No One.

awesome. Ty TA. your going to love this- it will change entirely the way you look at and approach training and the way you train.

[no one]

Rob,I`ll be asking you some questions about this in a week or so via PM.....been in a training rut lately and am taking a bit of time off....an extreme rarity for me.  

Anyway,I`m used to training with very little rest as I`ve done this for years................I`m a big believer in creating intensity via short rest periods and using intensity techniques such as Drop-Sets,Super-Sets,Giant-Sets,partial rep,followed by a full rep and repeated,etc. etc.,......a truly fucking brutal way to train and no stupidly huge poundage is required.

The frequency thing would be the big issue for me as far as your system goes,but I`m always up for new ideas and I have never stopped experimenting after all these years.

I used to train heavy but what with trying to beat the clock,lighter weight becomes very heavy feeling very quickly!  

Vince Gironda used to say that "Intensity Of Effort" (his words,not mine),was created by trying to get the most possible amount of work done in the shortest amount of time.........I live by this as my mantra.

Thanks for sharing buddy!  

man what a timely post.

the two things I have notice most abt this routine- apart from kicking my ass- are the two intangible it has created that your training is missing.

the desire to train has returned. I get up every am and can not wait to look in the mirror to see what's happened. that's how fast the changes come. like every single am I'm denser and leaner. it's fucking retarded. and that is a huge motivator. cause don't get me wrong, this program isn't all unicorns and rainbows it's fucking TOUGH. mentally and physically. in order to create the environment for the growth your going to experience the body is going to have to adapt to the stresses your putting it under. and that's tough. but the rewards are far greater. it's almost like I'm on my first cycle in terms of the motivation from what I'm seeing factor. that makes it easier to go to the gym AGAIN. and train AGAIN. fucking brutal. I'm laying in bed thinking abt this workout I'm going to do this am and am less than amped for it. why? cause I'm fucking tired. and I'm fucking sore. but I'm going to the gym CAUSE THIS IS THE ENVIRONMENT I WANT TO CREATE.

why the fuck would you want to do that? cause that's when the body adapts. and when the magic happens. and trust me bro it is magical.

the second thing I've noticed is my intensity is thru the roof when I'm in the gym. I don't know where it's coming from. or how it's possible. like I walk in the gym. I'm dragging my ass. I sit down on the flat bench. I do one set. warm up. my body undergoes so kind of response to the feel of the weight AGAIN. it wants oddly enough MORE WEIGHT. so I put more on. and it feels great. and the body responds with controlled power. you know that controlled powerful feeling when your lowering a weight and it feels heavy as hell but you know your going to push right thru it anyway? that's the feeling. the body is adapting to the workloads I'm putting it under but creating the intensity for me to go set to set to set and fucking pound it. like I have NO IDEA how this is possible. this isn't 'energy based'. fuck I have no energy. lol this I'd pure response based adaptation.

the best example I can liken it to is the energy that we told everyone they'd get in an extreme cal deficit. EVERYONE who did the system reported the same thing. it's not possible bad it's unexplainable but it happens. same thing w the intensity here. I can't explain it. it shouldnt be possible. but it is happening.

as to the responses. that's not just me. I have someone trialling this system as well. she's as opposite the end of the genetic spectrum as I am. female, natural, on a very strict calorie rotation AND she's 6 months post partum. the same responses to training are happening to her. this isn't anabolics based. this isn't 'working jjust for me'. it's the body adapting in it's own amazing way to the environment we create and the stresses we put it under.

I'm not selling you guys a bag of magic beans here. this routine does everything I say it does. it really is quite incredible.

[no one]

I'm getting your pm's guys and love reading them all. if you have asked me a question and I haven't answered it will be covered in the book. I feel badly I haven't responded to you all but holy fuck. lol just know I'm getting them and I appreciate the kind words and when I'm done you'll all get a copy.

I had no idea how many people read this board that never post here. I thought GB was this little community of people who post. GB is a TV show that that small community posts in that watched by thousands more who don't. lol

[no one]

Here...instead of 24 paragraphs  

lol the poor fucker. busting his ass. for what. to look clean.

here it is sev. it's like this.

give me borat for 4 weeks. I want to run his cycle and his training and now i want to control his diet too. your fucking that up too btw. see how's he's getting softer looking? how hes lacking the tightness he had 4 weeks ago? that's your fault. I'm not going to tel you how to fix it. but he should be leaner and tighter than he was from the pics you posted 4 weeks ago. now he's softer and his skin doesn't fit. what the fuck is wrong w you?


anyway give me him for 4 weeks. if I don't REMARKABLY change his condition I'll never post on GB again.

if I can, you don't have to do anything. you lose nothing by taking this bet other than your pride.

I imagine it will be tough for you to admit you don't have a fucking clue what your doing, but I'm sure if you put the needs of borat first you'll be able to get over it.