twistedlink
-
Total Posts
:
3392
-
Reward points
:
12
- Joined: 5/31/2005
- Location: Kent
-
Status: online
|
Twistedlinks muscle/strength gain fat maintain/loss program!
-
Sunday, July 08, 2007 9:08 AM
Hello all, in the last few months ive been progressing greatly, and have come under certain theories I have not seen nessecarily preached as bad or good here, but wish to put them to the test. I need volunteers willing to perform certain diets and training routines and see if the theory fits to the practical. I understand a lot of people here probably just want to reach there goal, and don’t want to sidetrack-which is understandable, however, my routines/diets here are not unorthadox, they contain mostly the usual style of bodybuilding/powerlifting but with a few twists. If you wish to take part just reply to the thread. To be honest I don’t think il have much success with this as the regular member amount here that would be willing to participate is too low, but might as well see and find out. Pure muscle weight gain(possible high strength gain too) This routine and diet is under the essential idea of literally adding mass and adding little fat to no fat and possibly even LOSING fat. Diet: Your diet can consist of any food you wish, however for reasons of differing protein, I have to put limits on which proteins at which times, currently im on this style of routine, and if you look at my avatar, you’ll see im neither fat or terribly skinny and this routine has been working well for me, however I want a greater sample size to see if it workable, if so-that’s great, I can post up a new clean bulk diet/routine for everyone to use and actually have my name in the process Basically the protein limitations are as thus I drink whey protein pre and post workout, you don’t need to buy supps if you don’t want to but please substitute as well as possible. One limitation you have to stick to (its not bad) is constant casein intake, I drink a good 50-100ml of milk every hour or every other hour, this keeps a good 3-5 grams of protein going into my system after and before food is digested, and it doesn’t matter which type of milk it is. If you dislike milk or wish to drink more casein-feel free, as long as you stick to the general split trend Diet split High protein/medium carb/low fat cycle (3-4 weeks) Carbs/protein/fat 30/50/20 EDIT: This can be changed to 40/40/20 or at the very very most 40/35/25 if you have trouble getting in 300+ grams of protein, 40% means at 3000 calories to gain, you need to eat 300 grams of protein, or 35% which is around 275 grams protein (much easier to get to) Personally resultsd will be best on a 30/50/20 or 40/40/20 split-up to you This is a hard diet to stick to, and can be relatively expensive, I manage to consume minimal carbs and fats by merely eating vast amounts of Chicken Tuna Milk Whey protein supplementation You can eat whatever you like as long as you stick to the percentage split. Im not going to lie to you, your meat intake will be pretty damn high, especially if you wish a good 180-190lbs already, as youll need to consume a good 1500-1800 calories in pure protein, which is a good 350-400 grams protein, twice your bodyweight nearly. Low fats are consumed through merely eating clean foods, again this is just like a clean bulk but with a difference. Now ive said 3-4 weeks will suffice, however, if gains start to plummet (loss of weight) it is most likely fat, keep regular calliper checks, if you react badly to this diet and begin to lose muscle-start cycle 2. Cycle 2 is a high carb/medium protein low fat diet Carbs/protein/fat 45/35/20 EDIT:Can be changed (if protein is changed from original) to 55/25/20 As long as carbs go up a good 10-15% from cycle 1, and protein goes down 10-15% from cycle 1-you will see gains. The idea of this 2nd cycle is that after your 1st cycle, your body has started to burn protein for calories, hence why gains will slow down, proteins being used for exercise rather than carbs as youre too low on them (though not low enough to cause any health worry) Your body will then suck up carbs like no tomorrow, and it should become extremely efficient at using its protein, rather than wasting it on everything. This cycle should continue until you can start to see noticeable fat gains, calliper up again, 2% Bodyfat should be gained max, as soon as you hit that, start cycle 1 high protein again, and continue with these 2 cycles alternating them Workout wise the idea is mass, I don’t mind if you wish to follow your own program too much, however the idea behind fat loss in this workout is not only from low fat diet, but also from stressing the body into burning fat. When the body goes under considerable stress, it loses fat, and as bodybuilders our bodies are used to shock, usually when we shock our muscles, it to break a plateu or to get some extra strength or weight. However this routine puts the body through consistent day to day shocks, this can get confusing so try to keep up. In general its best to workout 3-4 times a week with this routine, working out every other day, allowing one day of rest between each workout day. Day1-chest/triceps/shoulders Day3-Back/lats/biceps Day5-legs/abdominals Day7(optional)-as day 5 has just been done, and day 1 is the next workout on the list afterwards, day 7 is best as a repeat of day 5 but lower intensity, the back lats and biceps are great muscles to train, they increase strength and size, the back supports everything, so in order to grow, the back does. This also allows for 4 whole days rest before doing back again each way from the past workout to the future workout, hence resting/healing times are still good and wont affect progress The exercises you do are completely up to you, however I must insist you do at least these exercises, and cycle them as shown Week 1 Day 1- Benchpress Fast reps, between 8 and 10 reps, whichever weight is comfortable for this reppage and fast motion (not too fast that the bars going everywhere, just in general a relatively fast rep, around 1.5-2 seconds) Week 2 Day 1- Benchpress Slow reps, between 6 and 12, alternate between the 6 and 12 reps afor a good 4-6 sets, again with a comfortable weight. Slow reps meaning coming down gradually, resting on chest for a very brief time, and a nice slow push up, around 3-3.5 seconds) Week 1 day 1 Bench dips Hands behind back in close grip Reps as fast as you usually do Week 2 day 1 Bench dips Hands relatively far apart and spread away from your back Week 1 day 3 Deadlift Medium weight with slow reps, high weight deadlifts you cannot feel your back working too much, use perfect form and don’t go too slow or youll hurt yourself, but just a generally slower rep, so you can feel the back working, again for 8-10 reps Week 2 day 3 Deadlift High weight good speed reps Aim for 4-6 reps, and only do 2-3 sets on this Optional-when deadlifting swap between wide legged and narrow legged stances (personally narrow legged works better with lower weight for less injury) Week 1 day 3 Barbell rows Medium weight slow reps Again try to feel your actual lats on the back part pulling up the bar, and feeling them tense as you gradually lower it, it KILLS the traps 8-10 reps Week 2 day 3 Heavy fast barbell rows 6-8 reps Week 1 day 3 Pullups/pulldowns At the end of a rep (the up part on pull-ups or down part on pulldowns) just hold the weight there for 2 seconds, do this for 8-10 reps Week 2 day 3 Heavy fast pull-ups/downs Week 1 day 5 Squats Narrow legged parallel slow squats 8-10 reps week 2 day 5 squats relatively wide legged bum to ground squats (average speed, fast squats aren’t a good idea) 8-10 reps (change weight accordingly) optional day 7 rule:If you do opt for day 7, just switch the deadlifts etc accordingly. Also optional but best-substitute workouts every now and then, one day every 2-3 weeks (no matter what diet cycle, just do this) just do Dumbell press instead of barbell press. These aren’t the only exercises you can do, do as many as you want, however limit to sets and reps to 8-12 sets per bodypart and reps from 6-12 depending on weight and speeds Basically make everything opposite, you do benchpress with slow movement to 8-10 reps, then do heavy fast dumbbell inclines for 6-12 reps alternating. A WHOLE example routine is listed below Week 1 Day 1 Benchpress (fast) 4-6 sets of 8-10 reps(change grips every other set to normal and wide and very wide) Incline dumbbell press (slow) 4-6 sets of 6-12 alternating reps Bench dips (close grip) 4-6 sets of 8-10 reps Shoulder press (close grip,slow motion) 4-6 sets of 6-12 alternating reps Tricep kickbacks (average speed, injuries can happen if go too fast) 4-6 reps of 8-10 reps Day 3 Deadlift(slow reps, narrow leg stance [as comfortable as can be, not too narrow]) 4-6 sets of 8-10 reps Barbell rows (fast reps) 4-6 sets of 6-12 alternating reps (I understand earlier I said week 1 day 3 is slow reps, but they were examples of the ones you HAVE to do at least once a week, it doesn’t mean they have to nessecarily be in that order, I put days and weeks as examples for easier understanding) Pull-ups/downs (slow reps 2 second wait) 4-6 sets of 8-10 reps Dumbbell preachers (slow reps) 2-4 sets of 6-12 alternating reps (make sure to do full movement) Day 5 Narrow squats (average movement) 4-6 reps of 8-10 reps Lunges (fast movement) 4-6 sets of 6-12 reps Ab crunches (slow movement with weight plate held above chest, not against chest) 4-6 reps of 8-10 reps Day 7 optional-just opposite of day 3 Keep changing each week, just keep doing the opposites. This makes your body undergo stresses it can handle with rest and diet, but does not allow it to get a grasp of what beating it will undergo, every 4-6 weeks-change it up a bit more incase the body becomes too used to it. A good indication as to whether this workout is causing the body more stress than usual and isn’t able to judge whats coming, is feeling sore in areas worked, I understand feeling sore isn’t the sign of a good workout, but it certainly is a sign the body took a beating hence why newbs get uber sore. Again, if you wish to participate, just say so, to get a better idea to analyse everything, you could post up a journal with this routine and diet, and post your foods and exact sets reps and alterations and then I can guide you if you still find it confusing (it does involve a LOT of changing around every week routines wise and diet every 4-6 weeks wise as standard) I hope anyone who takes on this theory gets excellent gains. Summary of diet: Cycle 1 is high protein low carbs for body to gain a lot of muscle quickly, side effect is sped up metabolism and use of protein for calories Cycle 2-as soon as body adapts and speeds up and using protein for calories, start a high carb medium protein diet, side effect is slight fat gain, cured by then proceeding to cycle 1 again. The benefits of this is that you can still get all required calories without adding a single 1lbs of fat during a possible months worth of bulking even if youre an endomorph, as all or most fat is burned off through cycle 1. It is also easier than a straight clean bulk which is slow gains with extremely specific diet. Remember to keep caesin and whey levels rather high throughout day and pre-post workout Routines summary Sets 4-6 apart from biceps (2-4) Reps 8-10 and 6-12 alternating (8 to 10 don’t alternate, but if you wish to-do so, I don’t see any negative side to doing it, on the contrary it will help) Change to opposites according to fast/slow close grip/wide grip/stances and sets and reps. Alternate reps and sets Add in a maybe 4-6 sets involving 2 sets of 8-10, next 2 sets 6-12 alternating, then another 2 sets 8-10 Make sure the workouts are different EACH week, keep the exercises roughly the same (but change up with some every 4-6 weeks) but as long as theyre different within them set and rep ranges with slow/fast and narrow/wide, then this routine should work Remember to rest well and not overtrain, do your best not to go over 12 sets for each large bodypart. P.S. This routine will make you hurt, even experiences lifters such as me and IBB got super sore when doing these styled workouts, my specific one isn’t like this, it’s a half assed one and still worked, but il be doing this from Monday onwards. Credits and thanks to Ibendbarbells and his friend for giving me the idea of using alternating grips. Remember to post journals so its easier to keep an eye on progress so I can chart it down. My reason for doing this is to obtain a good sample size to see if my theory works, and if so, how effective it is and if its worth the extra amounts than other workouts/diets. Thankyou for bearing with me and reading an extremely long post. EDIT:BY 4-6 sets 6-12 reps alternating i mean 6-12-6-12-6-12 Not just anywhere between 6 and 12
<message edited by twistedlink on Sunday, July 08, 2007 9:37 AM>
It's impossible to meddle with something that doesn't have a plan
|