Optimum Anabolics -The Review

Optimum Anabolics
Day 3 Week 12

Workout: Progressive Load
Diet: High Protein
Bodypart: Legs
Rest Periods: 1 minute between exercises, 2 minutes between supersets

Superset 1:

Leg Extensions
140x12;200x10;205x8

Lying Leg Curl
110x12;140x10;160x5

Superset 2:

Hack Squat Calf Raises
270x12;360x10;450x8

Squats
225x12;275x10;315x8

Superset 3:

Incline Calf Raises
360x12;450x10

Stiff-Leg Deadlifts
205x10;225x8;275x8

NOTES:

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 4/Week 12

Workout: Progressive Load
Diet: High Protein
Bodypart: Back
Rest Periods: 1 minute between exercises; 2 minutes between supersets

NOTES:

This was like the other skipped workout. I got the stinking flu and there was no way I could do this. So I skipped it and will catch up where I left off when I get better.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 5/Week 13

Workout: Progressive Load
Diet: High Protein
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 2 minutes between supersets

Superset 1:

Dumbbell Flye
35x12;45x10;55x6

Bench Press
155x12;185x10;245x4

Superset 2:

Incline Dumbbell Flyes
30x12;40x10;50x6

Incline Dumbbell Press
70x8;80x8;95x4

Superset 3:

Bent Leg Crunch
12;10;8

Full Rotation Knee Raises
5;6;3

NOTES:

By far, it's the worst full rotation knee raises ever. I'm just having a difficult time at this part in the workout keeping my grip. I'm going to use the hooks or the straps next time. As I weight more, it's just a ****trying to do the knee raises, without swinging, all the while having my grip fail.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 1/Week 14

Workout: Progressive Load
Diet: High Protein
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 90 seconds between supersets

Superset 1:

Cable Front Raises
70x8;80x8;90x4;75x6

Arnold Press
45x12;60x8;60x8;50x8

Superset 2:

Rear Dumbbell Raises
25x12;30x10;35x8;50x4

Side Dummbell Lateral Raises
25x12;30x5;30x8;35x5

Superset 3:

Dumbbell Shrug
70x12;85x10;100x8;110x7

Barbell Press
135x8;135x10;155x2;155x5

NOTES:


Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Howdy dude!

Been a long time (my fault!). How's your body responding compared to MAX-OT and TP-PT??

Nice to see your site is kicking A$$ as usual.

Just as well but different. I don't have the same strenght gains I did with Max-OT but I do feel I'm doing better each time I do a week. More weight, more reps. I also feel that on the OA program, I'm getting more cardio in becuase of the reliance on supersets. Something that Max-OT did not do.

I never personally tried the TP-PT. But it sounds similar in the supersets and increased reps. So that by a particular week you are feeling the fatigue!

It has been a long time. Too long. Good to see you back.

Thanks for the compliment about DB. I think it is doing quite well.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hi,

mda1125, I'm also following the OA program. I just started it last week, and now I'm nearly finished on the second week of my progressive load. I've started the program a few times in the past, about 2-3 times, but due to certain inconsistancies in my life, family problems etc I wasn't able to keep it up. Nor was my diet up to scratch.

Anyway, like I said, I started again last week following the program strictly, with a perfect diet and perfect text book form for each exercise. I've already gained 2 pounds of muscle in the first week and I'm due for another weigh in in two days at the end of the second week.

Anyway, congrats on following the routine this far. I haven't read all five pages yet, but what has your diet etc been like for these 12 weeks? Have you been consistant with it? How many days have you skipped? etc etc.

And how much have you noticed size increase during the hyper-adaptive cycles? And what have your protein deprivation cycles been like?

Also, are you folllowing this to gain weight or maintain your weight?

I'm looking to gain at least 2 stone before August before I go away. That leaves me just around 8 months.

Nice work on the journal by the way, I'll also post in it regular, that way we can keep each other updated.

I got to go now anyway, I'll post some more tomorrow when I got some more time.

TLS

Thanks! I've been a bit behind in updating what I have written down in my notebook but I plan on finishing up. I'm almost done with the 18 weeks.

I've been very consistent. I've only done the exercises listed. And I've only skipped 2 workouts. As far as the diet goes. I wish I had used FitDay more often and tracked my eating. I did well during the bulk phase but screwed up the low protein phase. I'm now doing a lot better on that low protein phase towards the end of this 18 week program.

I've noticed the most size on the high protein +1 right after a low protein phase. I've noticed my best strength increase on the low protein, progressive load phase.

Following each phase to gain weight.

I recommend you start your own journal in the Online Training Journal forum. Like Navigator has. This thread is primary as an ebook review and for any Q&As that people have about a workout or the program.

It takes dedication but so far, it's been well worth it.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hmmm. I hate repeating myself.

Why does everyone keep calling me Navigator? A navigator is a guy that people hire when they're too incompetent to know where they're going. Naviators don't need to ask for directions. They would rather have that extra 200lb for fuel to go fast.

This is getting to be a pretty popular program. Pwolf is starting it and I've had several folks inquire about it. That's what happens when you have a program that actually works. People do your advertising for you.

RIP 2004-2007

I'm glad this program is becoming more in the open. As of now, it only has a few thousand cult followers and most of the internet world haven't heard of it, read it, or have just dismissed it as another scam of a sort.

I'm going to start a journal too, I'm only going to post my measurements up, weight etc. I'm not going to bother will each workouts sets, reps etc because that's not I want to report. I want to report just how much size and muscle gain is possible with this program, and in what time space.

It'll be more of a diary for me so that I can keep track of things really.

Optimum Anabolics
Day 2/Week 14

Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 90 seconds between supersets

Superset 1:

Preacher Curl
85x12;90x10;105x7;125x5

Reverse Grip Cable Pressdown
60x12;70x10;70x8;80x8

Superset 2:

Twisting Dumbbell Curl
45x10;50x8;55x4;60x4

Lying Barbell French Press
95x12;115x9115x6;115x6

Superset 3:

No Abs

NOTES:

Seems to me that at the end of major body part workouts, I sure do miss a lot of direct ab work.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 3 Week 14

Workout: Progressive Load
Diet: High Protein
Bodypart: Legs
Rest Periods: 1 minute between exercises, 90 seconds between supersets

Superset 1:

Leg Extensions
160x12;190x10;200x8;205x8

Lying Leg Curl
110x12;120x10;140x8;160x4

Superset 2:

Seated Calf Raises
90x12;125x10;135x8;155x7

Squats
225x12;245x10;245x8;265x8

Superset 3:

Incline Calf Raises
270x12;360x10;360x10

Deadlifts
225x10;225x10;275x8

NOTES:

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Missing a Deadlift and an Incline Calf set. Must be a typo, right?

RIP 2004-2007

No typo. Checked my log book. I ran out of time so I bailed.

I do remember Jeff saying that if you hit the 60 minute mark, you'd been idle too long. No matter what. Stop what you are doing and leave.

I ended up talking to a guy about my deadlift form. After that 3rd set, I opted to quit since I had chatted for like 10 minutes about it.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

<Smoke Clears>

Let's face it,...

Anybody who has followed my journal knows that I've been behind in posting my daily workouts. And while that is no excuse I can assure you that I've kept very detailed notes in the actual printouts I took to the gym along with staged measurements.

If you have read thru this journal, I think you get the idea of what kind of program it is. Naviator's journal is similar.

It's hardcore!

So let's go to the bottom line:

Week 1 Measurements:

186 lbs
15.7% BF (I think)
LBM 156.8 lbs
BF 29.2 lbs
total muscle gain N/A
total fat gain N/A
neck 16 in
chest 42
waist 34
arms 16
thighs 24
calves 15.5

Week 18 Measurements:

199 lbs
15.7% BF (I think)
LBM 167.8 lbs
BF 31.2 lbs
total muscle gain 11.0 lbs
total fat gain 2.0 lbs
neck 16 in
chest 42.5
waist 35.5
arms 16.25
thighs 25
calves 15.7

Total Gain:

11 lbs of muscle and 2 lbs of fat

Notes:

This is not a joke. I've gotten several comments in the last stages of this program from people I work out with every day. 80% of them are like "dude... wtf are you doing. You have gotten a lot bigger." One guy who is yoked, I was joking that I was "on the juice." He said it looks like you've been training pretty hard to me. Another comment was that "I was ripping out of my skin."

Sure, these were over the top comments but bottom line is, there is a very noticible change. I can tell as well. My strenght is up. I've gained weight even with adding cardio 3-4x a week I'm still increasing.

I've also printed out another full journal and I'm doing the program again.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Is there any way you could give an example diet for your high protein and high protein+1 phases?

Try looking at my FitDay journal between the entry times. I thought I was pretty good about entering that.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

I looked at your journal, but I don't think it keeps data that far back or something because it wasn't there. No big deal. I had another question. In some of your exercise the reps are like 12,10,7,5 or 12,10,6,4 and I was just wondering what was the target reps 12,10,8,8 or was it lower than that? Also, I am a new member and really enjoy your site. It has a lot of great information on it. Keep up the good posts.

It was 12,10,8,8 and sometimes 15!

The program goes thru stages of progressive loads and then hyper-adaptive. So you aren't always going heavy and to failure the whole 18 weeks. Nor are you always doing so many damn sets and reps.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Which, in your mind, is a more effective program? Max-OT or Optimum Anabolics?

Hard to say

I've used both. And I wouldn't give up either. Max-OT was very helpful in getting me to shorten my workouts and get stronger. Optimum Anabolics took that to different level with supersets and variable rest periods.

Maybe think of it not in terms of more effective but print out both and cycle between the two.

I wouldn't want to just keep doing either of them indefinately. Variety is the key. They are both excellent programs.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

This is after the Optimum Anabolics program.  I am on my 2nd time but just fended off a nasty cold.

I'm 189 lbs in this picture and I've lost a good handful of fat around my mid-second in the back.  Can't see from this picture but I grab daily.




[image]local://2/FE96B3F9C0174B5AADBE619963DB6FFC.JPG[/image]

Attached Image(s)

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Nice man, thats how i want to look, but i think the face surgery will be costly

I still need to drop a few lbs of fat.. but overall.. I'm very happy.

Face surgery is getting cheaper.  I'd just opt for the body, leave the face and go for a full body wax! 

Have you tried this program yet?  Or read Naviator's journal as well?

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Not yet, but I have bought the program, Its just a matter of deciding when i want to take a break like it recommends, and read the book and dedicate myself to it, I read through navs journal, but not all of it, Right not i am deciding i need to work on burning fat, so as of today I'm trying to eat 2200 calories, and 158 grams of protein, i am changing from high weight low rep, to med weight high rep, and i will be adding cardio in, when i'm not tired, and on the weekend when i am usually bored.  I think I might track my progress.  Which thermogenic's do you recommend?

Last one I tried and liked was the Avant Labs H.E.A.T. Stack.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

what is grabbing?

MDA, what kind of supplements were you on?

Creatine
Protein (Muscle Milk)
Fish oil
Multi-vitamin
Glucosamine
Saw Palmetto

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hello
 
I Just received my Optimum Anabolic e-book. It sure seems like a lot of fat to be consuming. For myself it’s 115g of fat per day, my weight is 215 lb. are you following the diet as set forth in the e-book?
 
Thank’s
Sonny