a gift from the mighty 'no one' to you- the no one system in a nutshell.

[no one]

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.

[Simple Simon]

Clear and to the point.



Great post.

[BigRo]

would enjoy seeing no one and dorian have a debate

[Natural Man]

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.

[MONSTER_TRICEPS]

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.

[The True Adonis]

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!

[The True Adonis]

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.  

[The True Adonis]

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

[Simple Simon]

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.

[MONSTER_TRICEPS]

If I had to do all that I wouldnt bother going.

I do 3 sets of BB curls thats it after rows and pullups.

[The True Adonis]

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.  

[Simple Simon]

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?

[The True Adonis]

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.

[The True Adonis]

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. 

[Simple Simon]

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

[Simple Simon]

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?

[The True Adonis]

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.

[Henda]

Very interesting, is each set taken to failure or for a set rep count?

[Simple Simon]

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.

[the trainer]

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.
 

[HonestBob]

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.  

[wolfrittner]

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

[wolfrittner]

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?

[The True Adonis]

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. 

[The True Adonis]

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.