RE: Awesome Muscle Building Topic #24: BULKING Part II
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/6/2008 2:29:06 AM
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
quote:
ORIGINAL: danmirage
You know that by favoring a hormonal state that breaks down protein instead of one that builds muscle is not optimal so no need to go on about the ratio...
Oatmeal is not a great PWO carb. Too much fiber for 30 minutes out.
what would u suggest then. im cautious of something thats very high GI because of fat gain so i thought oatmeal would be a good choice.
Where is your post workout? Get protein w/in 30 minutes!
Try to stick with whole food sources and drop as much of the powder protein as you can.
the meal 1 that doesn't say (on days i dont workout) is my PWO meal. i have that about 20min. after working out
Replace fruits with veggies anywhere and everywhere in meals that you can.
well the only time i have fruit is in meal 2 and post workout. so should i take both out? and also meal 2 is a shake i have to drink in about 10 seconds lol so i can add vegetables, should i add more oatmeal to replace the banana?
Have a fibrous veggie (not including peas, corn, tomato, carrot) with every meal.
ok i can for every meal except 2 and 3.
Replace bread with a real food. (rice, quinoa, amaranth, sweet potato, peas, corn, tomato,...)
thats my sandwhich at school so its my pretty much my only choice.
Have a carb as above with every meal.
well as i said my results have been pretty weird so im thinking of just redoing my whole diet more like what u said. somehow i lost weight at 2900 calories yet ive been gaining way too fast at 3100 calories, same exercise. any explanation?
The goal is to control your hormones.
thanks
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/6/2008 8:16:10 AM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
You train first thing in the morning...ah, I see
Perhaps put the fruit in the Pre-WO meal so that there is a mix with the oats...and get it all as close to 45 minutes out as you can.
For the shake, if you are in a rush...if you can blend in a vegetable, that is perfect.
If not...at least you are getting good nutrition.
Remember, nobody does this perfect, we just get as close to optimal as we will allow ourselves.
Sorry, why can you NOT get a vegetable for meal 2 or 3?
Just blend it (#2) and pack it #3...
If you are stuck on the bread sandwhich (you seem to feel you are limited to this...)..then put spinach leaves in it.
AS for the weight gain...I explained the way this would effect you before.
Plus, The body is not fond of being "starved" for a long time and Very Low Carb Diets make it feel starved when you are active like a bodybuilder/athlete. Stay on one long enough and "mechanisms" kick in to compensate.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
|
|
|
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
[Awaiting Approval]
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/6/2008 6:51:54 PM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
quote:
wait so now fruit is okay even...
You are training in a fasted state....a ercipe for muscle breakdown.
Veggies do too much to list right now.
They lower acid..acid is antianabolic, they modulate the supply of nutrients to the body...etc
Blend? Most anything works..what will go with your shake? Zuccini? Yellow peppers? Spinach?
quote:
i thought that u said fat storage wasn't one of those "mechanisms
Long term Very low carb ~ stress = cortisol = fat storage and fat sparing..plus muscle breakdown.
quote:
one thing i dont get about the carbs though. i notice that even in ur "losing fat" section u say to have a minimum of 45% carbs with complex carbs in every meal. why is it then that all bodybuilders both pro/amateur and steroid users/natural use some method of low carbs to lower bf%? Whether its keto or very high protein or something else, i have yet to see a bodybuilders competition diet have more than around 35% carbs at the most, sometimes its as low as 5%.
You are mixing ideas.
First one has to establish a healthy baseline.
Next one needs to GAIN muscle at baseline
Next one needs to lose fat at baseline
Next one milks the fat loss for all it is worth at baseline
Next one drops cals a bit, but not protein...thus the strange ratios.
Those are the last few weeks out snapshot diets.
Not the ongoing diet.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/7/2008 11:47:33 AM
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
quote:
ORIGINAL: danmirage
quote:
wait so now fruit is okay even...
You are training in a fasted state....a ercipe for muscle breakdown.
so fruit pre workout wouldnt add fat, ok. but why is it training in a fasted state if im having whey and oatmeal pre workout? not digested quickly enough?
also what would be ideal post workout if im trying to minimize fat gain? (since oatmeal has too much fiber and u said fruit wouldnt be the best choice for staying lean)
also on a diffent note, do u know how i put ur podcast seminars on my ipod? i started listening to #23 and i really like it so far so i would like to get it on my ipod but im not sure how
< Message edited by David1991 -- 2/7/2008 11:50:00 AM >
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/7/2008 1:22:31 PM
|
|
|
pumped340
Posts: 324
Joined: 2/25/2007
Status: offline
|
im confused, in this dan gastelu or dan whittaker? and are both experts? who are each?
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/7/2008 4:07:08 PM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
quote:
ok. but why is it training in a fasted state if im having whey and oatmeal pre workout? not digested quickly enough?
You don't think those things go straight out to the muscles do you. No. The muscle stores of glycogen on waking are low. Fruit with the rest of the meal pre workout will add fiber, and more readily used sugar.
quote:
also what would be ideal post workout if im trying to minimize fat gain? (since oatmeal has too much fiber and u said fruit wouldnt be the best choice for staying lean)
Protein 30 minutes out.
A complete balanced meal about an hour later.
quote:
do u know how i put ur podcast seminars on my ipod?
These audio files are mp3.
Download them first, then sync to your player.
I am NOT Dan Gastelu. He is a science Ph.D., professor of nutrition science, long time trainer, researcher, and author.
He is also a professional friend.
I (Daniel Whittaker) am a long time (over two decades) fitness trainer, wellness consultant, nutrition resercher, and bodybuilder. Currently involved in an intensive degree program in exercise science and involved in sports performance and human performance enhancement research.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/7/2008 5:07:33 PM
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
quote:
ORIGINAL: danmirage
quote:
ok. but why is it training in a fasted state if im having whey and oatmeal pre workout? not digested quickly enough?
You don't think those things go straight out to the muscles do you. No. The muscle stores of glycogen on waking are low. Fruit with the rest of the meal pre workout will add fiber, and more readily used sugar.
well oatmeal has a lot of fiber too, so basically the fruits main benefit is more readily used sugar? ok, i'll have that pre workout. i have 1 scoop of whey pre workout. how much oatmeal and fruit (what kind if that matters) would be good?
quote:
ORIGINAL: danmirage
quote:
also what would be ideal post workout if im trying to minimize fat gain? (since oatmeal has too much fiber and u said fruit wouldnt be the best choice for staying lean)
Protein 30 minutes out.
A complete balanced meal about an hour later.
alright i'll work on that. the thing is i basically get home from working out, eat my full first meal and then go to school so idk how im gonna work that out, unless i end up squeezing my 6 real meals closer together and have 3 at school
quote:
ORIGINAL: danmirage
I am NOT Dan Gastelu. He is a science Ph.D., professor of nutrition science, long time trainer, researcher, and author.
He is also a professional friend.
I (Daniel Whittaker) am a long time (over two decades) fitness trainer, wellness consultant, nutrition resercher, and bodybuilder. Currently involved in an intensive degree program in exercise science and involved in sports performance and human performance enhancement research.
lol i always thought it was the same person cause i always just thought of "Dan". also the pics u posted look similar to the guy on the site of the podcasts
do u agree with everything he says?
because so far i've listed to bulking pt1 and half of bulking pt2 and really like it since i can get it on my ipod. my main questions about it so far are
1. he says a fast concentric movement for reps right?
2. this was confusing to me, he says that what will get u the most mass is working with the compound exercises in the 4-6 rep range to hit the fast twitch glycolytic (sp?) fibers and have pretty long rest, as much as 3 min. yet he says not to follow a powerlifter type routine. isn't that close to a powerlifting style of training? and i noticed u (as most do) suggest 9-12 reps for mass. he does include those for the fast twitch oxidative glycolytic fibers however he mainly focuses on the 4-6 rep ranges for compound mvmts.
he also seems to have a lot of faith in supplements and even protein bars, i always figured those were only like 1% of the big picture with results.
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/7/2008 6:14:23 PM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
Fruit, like vegetables, brings more than fiber to the picture...
Oatmeal is not a replacement for vegetables/fruits just because it has fiber.
Not all fiber is the same.
Dont you have a Post WO now? Then have another meal later (the shake?)
The pre workout is really your first meal and so you have to play with what works to give you energy but not interfere with your training.
Acceleration (fast concentric) is ONE way to add intensity for growth. Alternating that with deceleration (fast eccentric with deceleration and a pause at the bottom)...but if you are accustomed to acceleration (as most people are), moving in a controlled fashion is another tweak.
As for agreeing with Dan all the time...This series of lectures he is giving is, in fact a SERIES..so unless you heard them all, you mighht take parts out of context. Such as bars...he clearly places nutrition at the FRONT of any program. Later he since he talked about the nutrition, he will just talk about the supplements that are appropriate in each area unless there is a change/clarification...
However, I understand what he is saying at a deeper level than many listeners. When he says that Type II glycolytic are most efficiently hit with heavy movements in the 4-6 range...but not to train like a powerlifter...I understand that. He places that in context with also not neglecting Type II A/B and Type I.
In my gaining mass thread I post a section where I present a sample of the overabundance of research on all this.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
|
|
|
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
[Awaiting Approval]
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/8/2008 8:19:17 AM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
quote:
yea he does place some focus on not neglecting the other 2 types however he says the majority of ur muscle gains and strength will come from the 4-6 rep range. do u agree with that?
We know that training for strength is the way to get stronger, so that holds.
However if you look at the studies, you see that the body is not necessarily responding to low rep high weights with optimal growth.
quote:
and which part of the gaining mass thread are u referring to?
Starting at post #8 in the Gaining mass thread...
quote:
i also noticed he reccomends 5 meals a day rather than 6 to keep insulin levels down and fat down, but isnt the point of 6 meals to keep it so insulin never gets too high from one meal and will keep ur metabolism raised?
It is an intersting balancing act.
THe thermic effect of food is a plus. More calories burned.
THe effect of optimization of digestion and faster nutrient processing means you can grow faster.
The Insulin levels are controlled by the CONTENT of the meals (why I advocate for veggies every meals)
THere is more than one way to get lean and the most successful while maintaining muscle is more frequent balanced meals.
Loads of research has been done on this as well. So far, no other eating method has had as much success.
There are tweeks to it, such as caloric modulation through the week, etc...but you are still eating every 3-4 hours.
Naturally, 5 meals or six meals depends on the length of your day and the time between meals.
Also, if you count pre and post workout nutrition as a meal.
If you do you might say you eat 8 times a day...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/8/2008 11:52:33 AM
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
quote:
ORIGINAL: danmirage
quote:
yea he does place some focus on not neglecting the other 2 types however he says the majority of ur muscle gains and strength will come from the 4-6 rep range. do u agree with that?
We know that training for strength is the way to get stronger, so that holds.
However if you look at the studies, you see that the body is not necessarily responding to low rep high weights with optimal growth.
ok so basically u disagree with that point.
quote:
ORIGINAL: danmirage
quote:
i also noticed he reccomends 5 meals a day rather than 6 to keep insulin levels down and fat down, but isnt the point of 6 meals to keep it so insulin never gets too high from one meal and will keep ur metabolism raised?
It is an intersting balancing act.
THe thermic effect of food is a plus. More calories burned.
THe effect of optimization of digestion and faster nutrient processing means you can grow faster.
The Insulin levels are controlled by the CONTENT of the meals (why I advocate for veggies every meals)
THere is more than one way to get lean and the most successful while maintaining muscle is more frequent balanced meals.
Loads of research has been done on this as well. So far, no other eating method has had as much success.
There are tweeks to it, such as caloric modulation through the week, etc...but you are still eating every 3-4 hours.
Naturally, 5 meals or six meals depends on the length of your day and the time between meals.
Also, if you count pre and post workout nutrition as a meal.
If you do you might say you eat 8 times a day...
yea i understand the point of the 6 meals and everything (and that with pre workout im actually eating 7 meals [well really like 6.5]). i just found it weird that he says spreading the same calories/macro's over 6 meals instead of 5 could actually make u fatter, i dont get that. how would that be since it would raise insulin to higher levels?
for the most part though it seems u guys share the same opinions.
i like his point about having maintenance calories on off/cardio days and above maintenance on training days, its something ive thought about and have wanted to try in order to keep fat down but i keep hearing from others "no u need to keep calories above maintenance on those days too for recovery" however im not sure i agree for an endomorph. whats ur opinion on that?
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/8/2008 7:18:56 PM
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
quote:
ORIGINAL: danmirage
Weekly Caloric modulation is interesting.
The body is very complex and the mechanisms are quite responsive.
Overall I think it could be a tool to tweek the diet during a time of fat loss.
All things being equal, you would alter the caloic expenditure with the intake and adjustments up and down might merely make any over eating or undereating have a narrower range of effect. The body will always shoot for the middle...anabolize some burn some or burn some catabolize some.
just to make sure im clear....
ur saying that having different calories on training/off days would be something u would use for cutting but not for bulking?
but that if u were to do that u would alter ur intake with how much u were exercising that day and it would make points of overeating and undereating not as bad? that would be good then right?
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/8/2008 7:44:50 PM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
quote:
but that if u were to do that u would alter ur intake with how much u were exercising that day and it would make points of overeating and undereating not as bad?
You think it would be that simlpe. But the body is not static, it is VERY dynamic and it responds to everything.
You can only begin to guess how many calories you might burn in your exercise.
But if you modify caloric intake then the rate of burning is modified.
So this sort of 3 up 4 down kind of diet has equal response in each direction.
When you raise calories, how do you think the body wil respond to it?
When you lower them?
In reality, it tries to find the middle path over time. So for a short while you may find that the overall result is maintenance or perhaps slight muscle gain and slight fat loss.
The body does not need to be constantly tweeked to GAIN muscle.
It does that quite readily.
However, the mechanisms for fat loss are more adaptive....and perhaps seem more resistant.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/9/2008 5:08:58 AM
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
dan i appreciate all of ur help so much and i think i have to change now! i cant believe whats been happening! i keep losing muscle and gaining fat!
these were my results back on january 12th
Saturday 1/12/08- WEIGHT: 154 lb (8:00am)
Body Fat % using online test: 10.67 % (-0.39%)
Height: 5ft. 11in.
Fat: 16.44lb. (-0.77)
Lean Body Mass: 137.56lb. (-0.73)
chest: 11mm (-0.0)
Abs: 12.67mm (-1.0)
Thigh: 16.67mm (-0.33)
these were my results this morning!
Saturday 2/9/08- WEIGHT: 156.75 lb (7:30am)
Body Fat % using online test: 12. 88 % (+0.58)
Height: 5ft. 11in.
Fat: 20.101lb.
Lean Body Mass: 135.90lb.
chest: 12.83mm (+.33)
Abs: 16.167mm (+.837)
Thigh: 18.83mm (+0.83)
i cant believe it. weeks of hard work, not cheating, everything followed and im getting horrible results.
i tried the diet and it clearly does not work. im going to follow everything u and dan gastelu have been saying and i'll try my best to come up with a plan following ur ideas. please look over it and tell me anything u might change to make it more optimal for gaining LBM while staying lean. im already at 12.83% now with less muscle than before and i dont want to get any higher than 15%!
its very unmotivating when this happens but im trying to push through it. here is what i have so far
DIET
carbs: 45%
protein: 30%
fat: 25%
calories: i ate 3075 calories this week with ratio's of 45p/30c/25f and lost 3/4lb. but since im raising carbs so much should i not raise calories??
CARDIO
HIIT on mon, wed, fri
WORKOUT
Tuesday- back/chest
thursday- legs
saturday- arms/shoulders
this workout is what i just started doing the last 5 weeks. and this last week started a new cycle of it (changing exercises and lowering weight so i can progress more)
i'll make the diet today and start it tomorow and post specifically whats in it
should i change this to full body? or more frequency? that seems to be dan gastelu's and ur general opinion. maybe NROL would be better?
again thank u for ur help, i really want to make this work.
< Message edited by David1991 -- 2/9/2008 9:19:39 AM >
(in reply to danmirage)
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/9/2008 9:41:29 AM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
Don't sweat it. That just means your body is resistant now.
You can change that. You wil get the muscle back fast.
Was January 12 your most recent test?
Compare tests over a period not just one to another...chart long term trends...chart over 6 week periods and see.
Remember, if you drop protein and raise carbs your body will adjust...so my rec is to drop calories.
(try starting at 2700 - if you lose weight, which I doubt - after week one, add 250)
In fact if you are going to do this...why not give yourself more room to wiggle and go to
25p/45c/30f
Also do shorter more intense workouts...I don't know in what way Alwyn reconstituted the old rules of lifting but you should be doing something like this while you transition:
Basic 6 (to 9) body part exercises
But the first week or two go for the compound lifts in the 9-12 range with low rest (you may get to feel a bit queezy) supersetting if you need to:
Chest, Back, Leg, Shoulder, Bi, Tri
Later you could add Hams, Calf, abs, posterior and lateral delts
Warm up, train, cool down and get out of the gym as fast as you can with a hard fast workout.
M W F
You can train the whole body in about 40 minutes
Chest, Back, Leg, Shoulder, Bi, Tri
3 sets each, 9-12 rep range with low rest (30-45 seconds)
Your breathing should become faster and stay fast...
Staring here gives you lots of wiggle room...
In a week you can go to 4 sets
Next week you can add Hams, Calf, abs and switch to A/B/off
Maybe push pull/upper lower...whatever you like
From there you can ride that with giving more rest and doing short workouts still with other variations in intensity...
Then you should have adjusted to the new diet and you can hit a strength phase with basic moves in the 6-8, that will spike your GH and test...you can go that for up to 4 weeks.
Again A/B/off or A/B/off/C/A/off etc..
Can tweek that with A/B/C off A/B/C with that second day training in the 12 rep range.
You get it...you need it to be dynamic...
All the while just take measurements, track your changes, make training and diet adjustments as needed and laugh alot.
If you are doing HIIT, Keep it SHORT. Start over from the shortest day of the HIIT progression.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to David1991)
|
|
|
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
[Awaiting Approval]
|
|
|
|
|
RE: Awesome Muscle Building Topic #24: BULKING Part II - 2/9/2008 11:10:37 AM
|
|
|
danmirage
Posts: 6292
Joined: 11/20/2005
Status: offline
|
Remember the body adjusts constantly so look at the trand week to week...
High Protein raised your metabolism.
Increasing carbs will increase your anabolism with fewer calories.
The 30% fat is to support hormone production for growth.
Forget the obsession to add weight.
Use the weight that allows the chosen rep range.
That weighth will change from wekk to week.
Some weeks ytou are stronger, some weaker.
5+12+5 minutes is too long!
Try this progression:
http://www.musclemedia.com/training/hiit_table.asp
Start at week 1!!!! Only 4 minutes.
That way you are creating a new progression as well as avoiding catabolism in the beginning.
tuesday, thursday = A/rest/B
friday = Rest
saturday, sunday. = A/B
That works!
Basic routine for a week or two...every time you go to the gym, different progression.
i.e.
A1 Flat bench, eccentric acceleration
A2 Incline dumbbell eccentric deceleration
You can also use a high low scheme...so 12 reps A1, 6-8 reps A2
Changes should be ongoing but gradual.
If you do 3 sets of bench at 220
Each set to positive failure
With reps at 9, 9 , 9
Next time 10, 9, 9 reps
next time 11, 10, 10
Next 12 reps, 11 reps, 9
Next time you may get 12, 12, 8
Next 12, 12, 11
Next time you amy go to 230
10, 9, 9
etc..see how you can sometimes go weeks without raising the weight.
Now, if you start with supersets of back/chest and no rest from back to chest but a minute between super sets
10, 9, 9 reps
Then the next time you do it not supersets with 90 seconds between chest -chest -chest
12 reps, 11 reps, 9
Then next time you do it not supersets with 45 seconds between chest -chest -chest
10, 9, 8 reps
See how there is a constant progression in some measure?
Reps, speed, superset...
You can tweek it for a year at the same weight and get gains the whole time...
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to danmirage)
|
|
|
|
|
|
David1991
Posts: 7873
Joined: 11/3/2006
From: New Jersey
Status: offline
|
[Awaiting Approval]
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
