RE: Optimum Anabolics -The Review
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RE: Optimum Anabolics -The Review - 4/20/2007 4:53:10 PM
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Dan22afcb
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Joined: 4/20/2007
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Hi everyone, new user here.
I have just come across the Optimum Anabolics program on the net, and am very intrigued. I am just wondering before I commit, as a vegetarain, is it possible to adapt the diet plans for a vegetarian diet?
(in reply to pedro)
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RE: Optimum Anabolics -The Review - 4/25/2007 4:54:31 AM
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smf_4ever
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Ok.. Just started the AO program (recently completed a 15 week.. so I thought.. Difficult program before this with good results).
I used to if not love, atleast not mind Leg Day's that much... until today... Wow.. Jeff Anderson really knows how to kick your butt!!!
All of the materials within this program.. make since.. if not odd.... But.. due to my lack of some resources.. dumping 3 tbls of honey in my post workout morning shake.. tastes like hell!!..
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 4/27/2007 2:33:30 AM
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alex_pz
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Joined: 4/27/2007
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hi there,
I'm new to the forum and to the OA but am thinking of starting it next week. I thought I had a good grasp of the principles behind it, but after I visited this forum, some things have been puzzling me.
For example, Marc, why do you say 115 grams of fat is too high? According to Jeff's formulas, once you've determined your protein needs, you should split the remainder between fats and carbs. So if you weigh 180 lbs at 15% bf, have a moderate metabolism and want to primarily gain weight, the grams of fat come to about 170 !
Also, after the low protein cycle, you should take high protein +1, which for a 180 pounder at 15%bf means roughly 200 grams per day, right? I'm asking because someone here said after three weeks on low protein, you start taking 60 grams per day for three weeks, which is definitely not the "high protein +1" phase, is it ?
Any replies are greatly appreciated
10x guys.
(in reply to smf_4ever)
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RE: Optimum Anabolics -The Review - 5/12/2007 8:50:28 AM
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optimumhealth
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Joined: 11/27/2006
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follow the plan as it is written.
_____________________________
“Only those who have the patience to do simple things perfectly will acquire the skill to do difficult things easily.”
–Johann Christoph Von Schiller
(in reply to alex_pz)
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RE: Optimum Anabolics -The Review - 12/24/2007 6:37:08 AM
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DZL
Posts: 215
Joined: 12/16/2007
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when you did your exercise supersets..did u go from lets say Front DB raises superset to arnolds and then back to Raises?
or did u finish the 4 sets of DB raises and then move on and do all your arnolds in a row?
(in reply to sonny)
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RE: Optimum Anabolics -The Review - 1/25/2008 11:52:10 AM
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rippedchick
Posts: 5134
Joined: 1/8/2005
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Sorry someone didn't see this until now.
It means you set up a bar on a rack or a smith machine at about hips/waist high. Then you prop your feet up on a big exercise ball and hang under the bar. You would be in a bench press type position with your back resting on nothing because you are hanging, and your feet balancing on the ball. Then you would pull your body towards the bar in a rowing movement and bring your chest to touch the bar. Hope that helps.
_____________________________
- Bobbi
Athlete wins team track title all by herself!
www.alternativefit.blogspot.com
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RE: Optimum Anabolics -The Review - 1/29/2008 12:42:40 PM
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quickfinch
Posts: 318
Joined: 3/15/2007
From: Mighty Yorkshire
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quote:
ORIGINAL: rippedchick
Sorry someone didn't see this until now.
It means you set up a bar on a rack or a smith machine at about hips/waist high. Then you prop your feet up on a big exercise ball and hang under the bar. You would be in a bench press type position with your back resting on nothing because you are hanging, and your feet balancing on the ball. Then you would pull your body towards the bar in a rowing movement and bring your chest to touch the bar. Hope that helps.
Thats exactly how I performed the hanging row when I was on the OA. Its confusing because the programme actually descibes it as a bent over barbell row. A lot of the exercise instructions are pretty vague in that book.
(in reply to rippedchick)
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RE: Optimum Anabolics -The Review - 2/26/2008 7:18:29 AM
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mytest0309
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Joined: 2/22/2008
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I'm new here , and now about to start the Optimum anabolic program
Just have a enquery is
Do you guys perform warm up before carry out the exercises ? If you did what kind of warm up do you guys do ?
Or
when arrive at gym straight head for the exercises ?
Thanks
(in reply to quickfinch)
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RE: Optimum Anabolics -The Review - 2/26/2008 12:29:49 PM
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quickfinch
Posts: 318
Joined: 3/15/2007
From: Mighty Yorkshire
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I found no reference to warm up sets when I was on the OA. Trust me, when you're on the third week of your hyper-adaptive cycles the last thing you'll want is extra warm-up sets. All I did was stretch in between sets, maybe do some pre-workout groin stretches on your leg days.
(in reply to mytest0309)
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RE: Optimum Anabolics -The Review - 2/26/2008 10:02:48 PM
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jube
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Joined: 2/26/2008
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I havn't been doing any warm up sets either. By the way, I'm on day 2 week 7, and I'm finding this diet very difficult. I'm used to eating dairy in the morning, but according to the protein deprivation cycle, I'm supposed to avoid dairy. So I'm wondering, what are you guys eating for breakfast?
(in reply to quickfinch)
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RE: Optimum Anabolics -The Review - 2/27/2008 5:09:07 AM
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mytest0309
Posts: 4
Joined: 2/22/2008
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would like to know about how you guys go around for the exercises
For example you guys go from superset 1
eg.
DB Concerntration Curl & Arnold Press
DB Concerntration Curl & Arnold Press
DB Concerntration Curl & Arnold Press
OR
DB Concerntration X 3
then only
Arnold Press X 3 ?
p/s: great to hear that there is someone still doing OA in 2008. Thought that I might be outdated on this great program 
< Message edited by mytest0309 -- 2/27/2008 5:11:48 AM >
(in reply to quickfinch)
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RE: Optimum Anabolics -The Review - 2/28/2008 7:43:08 AM
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mytest0309
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Joined: 2/22/2008
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Hi all
Another question i would like to ask is that for the Arms exercises
How you guys count is as we need to do Left and Right hand .
It is
Concerntration Curl (L) x 12
Concerntration Curl (R) x 12
Arnold Press x 12
This 3 consider as 1 Superset ?
Hope to see the reply . I'm so new here
(in reply to mytest0309)
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RE: Optimum Anabolics -The Review - 2/28/2008 10:28:50 AM
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quickfinch
Posts: 318
Joined: 3/15/2007
From: Mighty Yorkshire
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quote:
ORIGINAL: mytest0309
Hi all
Another question i would like to ask is that for the Arms exercises
How you guys count is as we need to do Left and Right hand .
It is
Concerntration Curl (L) x 12
Concerntration Curl (R) x 12
Arnold Press x 12
This 3 consider as 1 Superset ?
Hope to see the reply . I'm so new here
That is correct. Each arm performs 12 reps. I stayed away from the concentration curls when I was on the OA. Try substituting them for barbell curls or drag curls, with proper form they with be better for mass building and you'll be doing half as many reps per set than one arm curls.
(in reply to mytest0309)
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RE: Optimum Anabolics -The Review - 2/28/2008 10:31:19 AM
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quickfinch
Posts: 318
Joined: 3/15/2007
From: Mighty Yorkshire
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quote:
ORIGINAL: jube
I havn't been doing any warm up sets either. By the way, I'm on day 2 week 7, and I'm finding this diet very difficult. I'm used to eating dairy in the morning, but according to the protein deprivation cycle, I'm supposed to avoid dairy. So I'm wondering, what are you guys eating for breakfast?
I ate bran flakes or oats with no fat milk, its cheating really but I couldn't cut out dairy altogether.
(in reply to jube)
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RE: Optimum Anabolics -The Review - 2/29/2008 11:30:33 PM
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jube
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Thanks quickfinch,
Do you know if on the cheat days (Saturdays) during protein deprivation he allows eating meat and dairy, or we're still supposed to refrain from that.
I gotta say, this program is quite painful. It pays off though, that's for sure.
(in reply to quickfinch)
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RE: Optimum Anabolics -The Review - 3/1/2008 2:46:55 AM
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quickfinch
Posts: 318
Joined: 3/15/2007
From: Mighty Yorkshire
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I think on the cheat days you can eat whatever you want. It will keep you sane!
_____________________________
" I've heard that North wind blow before...."
(in reply to jube)
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RE: Optimum Anabolics -The Review - 3/2/2008 7:16:43 AM
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mytest0309
Posts: 4
Joined: 2/22/2008
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thanks quickfinch .
Thanks for the prompt reply . It make me clear on the exercises to carry out.
But sometimes it is hard to follow the 1 minute / 2 min rest as the gym equipment is occupy. I need to wait for them to free up the equipment 
It is like after I finish DB concertrating curls then rest for 1 min , after that find out all the bench is used up ...so need to wait.
(in reply to quickfinch)
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RE: Optimum Anabolics -The Review - 3/7/2008 5:59:30 PM
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David1991
Posts: 7893
Joined: 11/3/2006
From: New Jersey
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mark i just looked at this program now, are u sure about the LBM gains?
maybe its cause ur already a big guy so more muscle is required to grow an inch in a given place than a thinner guy but u said u only gained 2lb. of fat and gained 11lb. of muscle yet ur waist went up 1.5in. and chest only went up 1/2in. and arms went up .25in.
im not saying its wrong, but im just wondering why waist measurements would go that much with bodyfat staying the same.
(in reply to mytest0309)
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