Great link john and congrats on the gains and low body fat!
Thank you Jason the strong.Great link john and congrats on the gains and low body fat!
Thanks Chris.Great results John!
Thanks Chris.
You are right about the hams getting hit with quads. This week I am going to do them together because I am not even doing any deadlift type movements like stiff leg deads.
I wont split them up all the time, just as certain times in my training .
I used to stick to the same routine now as I get smarter in bodybuilding I relize I can do one routine for 8-12 weeks and after I stall do a completely different routine and make results.
example Say I am completely healed up
weeks 1-8 High Intensity training 3-4 exercises per bodypart and only 1 or 2 sets and intensity techniques like rest pauses on weak bodyparts, AROM /partial on some body-parts after failure, and an occasional failure set where the training partner helps with the positive and lets me get the negative for weak bodyparts.
week 9 deload
weeks 9-13 higher volume to give joints a break and lower the weights (a little bit focusing more on form than anything)
week 14 deload
weeks 14-20 High intensity although not as extreme as the first one and not going to failure all the time like the first 1-8 weeks
the maybe a deload then maybe repeat something along these lines
Yah I will be going similar after my vacation in early June. As I get leaner is smarter to go hypertropy specific...Hmmm...this is definitely a bodybuilding style approach focusing on hypertrophy and muscle development. Let's see how it treats you over the next 20 weeks.
Well my assumption would be the leaner you are, the more apparent the results of hypertrophy style training becomeYah I will be going similar after my vacation in early June. As I get leaner is smarter to go hypertropy specific...
Yah and you can isolate problem areas easier with this type of training...Well my assumption would be the leaner you are, the more apparent the results of hypertrophy style training become
Absolutely! Like Doug said, you can also see "weak" points better, so you know what to work on.Well my assumption would be the leaner you are, the more apparent the results of hypertrophy style training become
Hmmm...this is definitely a bodybuilding style approach focusing on hypertrophy and muscle development. Let's see how it treats you over the next 20 weeks.
Interesting plan John!
Im not doing this exact plan I just made it up spur of the moment it was just an example or cycling intensity and types of training. Something I forgot to say is I would switch exercise days up as well like one training cycle I may do quads , hams together and another have hams and quads on separate days.Yah I will be going similar after my vacation in early June. As I get leaner is smarter to go hypertropy specific...
exactly. It feels good being leanWell my assumption would be the leaner you are, the more apparent the results of hypertrophy style training become
Agreed. This stuff helps me alot while training and even when I have to take off upper body, like right now , to try and get all healed up.HERE! AI makes some insanely good stuff!!!
Yah and you can isolate problem areas easier with this type of training...
exactly , all great pointsAbsolutely! Like Doug said, you can also see "weak" points better, so you know what to work on.
~Rosie~
Its okayThat's a fair amount of RecoverPRO. Are you drinking that during the whole day? Sorry if you already mentioned that :run:
BCAAs definitely make a difference - I don't know what I'd do withOUT them sometimes (I usually use up to 84 grams of BCAAs a day). On that note, I start the Red Raspberry RecoverPRO tomorrow, John, so looking forward to thatIts usually an average of three scoops per day currently. Really think it helps a lot
That is alot of bcaa's, Rosie! I think you will enjoy recoverpro. Bcaa's definitely help muscle-gains , which helps fat loss of course.BCAAs definitely make a difference - I don't know what I'd do withOUT them sometimes (I usually use up to 84 grams of BCAAs a day). On that note, I start the Red Raspberry RecoverPRO tomorrow, John, so looking forward to that
~Rosie~
Yeah, it is a lot, but I don't supplement with protein powder, so it "replaces" that. Honestly, I've never noticed a difference re muscle gains or fat loss with or without BCAAs use, and my body almost perpetually recomps regardless of my actual goal, LOL. In saying that, I've only been BCAAs this highly for about a year and my body has made a lot of changes in that time in how it responds to many things, so :shrug: Either way, my course is set now.That is alot of bcaa's, Rosie! I think you will enjoy recoverpro. Bcaa's definitely help muscle-gains , which helps fat loss of course.
You know I was listening to Heavy Muscle radio show last night and Dave Palumbo and Chris Aceto were discussing how dairy and in whey concentrate can effect how you look. Bcaa;s may be better in this regard. With that said, I have used whey concentrate for years and never had a challenge with it.Yeah, it is a lot, but I don't supplement with protein powder, so it "replaces" that. Honestly, I've never noticed a difference re muscle gains or fat loss with or without BCAAs use, and my body almost perpetually recomps regardless of my actual goal, LOL. In saying that, I've only been BCAAs this highly for about a year and my body has made a lot of changes in that time in how it responds to many things, so :shrug: Either way, my course is set now.
~Rosie~
Yeah, it is a lot, but I don't supplement with protein powder, so it "replaces" that. Honestly, I've never noticed a difference re muscle gains or fat loss with or without BCAAs use, and my body almost perpetually recomps regardless of my actual goal, LOL. In saying that, I've only been BCAAs this highly for about a year and my body has made a lot of changes in that time in how it responds to many things, so :shrug: Either way, my course is set now.
~Rosie~
As is well known, until now I have exclusively used LG's BC+EAA. There is no theory on why use so much BCAAs; as I said, "Honestly, I've never noticed a difference re muscle gains or fat loss with or without BCAAs use, and my body almost perpetually recomps regardless of my actual goal, LOL." I do it because I want to, and because my body does not handle protein powder well anymore, period, and so if and when I require supplemented protein, I use BCAAs and/or MuscleGel Shots.Theoretically I can see how this works(granted I know you are taking in ample dietary protein). But before I go off and form a theory on how this works are you using a 2:1:1 mix or a 4:1:1 mix when your dosing at 84 grams a day?
Im actually considering an experiment with mega dosing BCAA 4:1:1 BCAA's around workouts instead of regular whey type supplementation.
Please don't misunderstand me, when I say "theory" I mean biochemical mechanisms that are undergone in the body to bring about a certain end result. There is always a theory behind diet whether we pay mind to it or not.As is well known, until now I have exclusively used LG's BC+EAA. There is no theory on why use so much BCAAs; as I said, "Honestly, I've never noticed a difference re muscle gains or fat loss with or without BCAAs use, and my body almost perpetually recomps regardless of my actual goal, LOL." I do it because I want to, and because my body does not handle protein powder well anymore, period, and so if and when I require supplemented protein, I use BCAAs and/or MuscleGel Shots.
~Rosie~
You just got out of a semester of these studies and they are fresh in your mind. Yes, my thought process is simple on Bcaa's , and from what I know Bcaa's work best because they are THE THREE AMINO ACIDS INVOLVED IN REPAIRING AND STIMULATING MUSCLE GROWTH, Leucine, isoleucine, and l valine. I have know this for many years. They are very low calorie while getting in the needed aminos to support growth. Take a scoop of bcaa's and that IS 20-25 calories, take a scoop of whey and that is 100 calories.Theoretically if dietary protein is adequate, then what you're doing is adding the remaining rate limiting factors PLUS the added BCAAs to catalyze proper protien synthesis geared towards recovery. Anyone else have a view point on said thought process?
Y:
I have tried that before. There are studies that say luecine works better for old people. or even take a gram of extra leucine right after meals. I feel bcaa's are much better than luecine alone.I keep thinking about picking up a couple of kilos of leucine and trying out that 3-5g once per hour all at once since reading some Layne Norton's recent stuff
Kilo's?Well the thing there is that you want to have protein available when the body is ready to synthesize it so that should work to keep you in that situation. Like you said though it would take a couple kilos to get a good read on it.
Good work John. I hope the shoulder and foot get well soon.Here is a question and answer by Tom Prince. He is known as having some of the best hamstrings in bodybuilding. Check out that last exercise he describes the smith sldl
http://forum.bodybuilding.com/archive/index.php/t-351796.html
5-12-2011 Triceps and biceps
triceps rope pushdown 120=10, 120=11, 120=10
Preacher curl (leaning into it for full recruitment, none of this bringing it up to take resistance off the bicep to move more weight I see most guys do) 75lbs=12 75lbs=8, 75lbs=8
Nautilus tricep extension 120lbs=11, 120lbs=7, 120=7
Dumbbell concentration curl 35lbs=7, 35lbs=7, 30lbs=8 (2 partials)
One arm cable extension 50lbs=12x's, 70lbs=5x's
one arm cable curl 50lbs=10, 50lbs=10x's
Cable hammer rope curls 100lbs=10, 100lbs=10, 100lbs=10x's ( AROM)
Hghpro 4 capsules
Glycobol 3 capsules
Stoked 3 capsules
recoverpro 5 scoops
*remember I am taking these supplements everyday on a consistent basis, even the days I am not working out, except glycobol, am currently only doing that on workout days or if I do a reffed which is rare currently.
*Had my fourth ARt therapy session. So far no noticeable improvements and I feel my shoulder still hurts, even lifting lighter for myself. He said it looks like it is stretching out. I made the decision to take this week off from all upper body.
* My Sprain is coming along after. however my foot is still swollen and its still getting better. I can walk pretty good on it but no way can do calves yet. I tried fulling around on calve raises today and for a second thought I snapped a tendon , like a sharp pain I never get when I train my calves, so none of that for myself for at least another week or two or three or even four.
5-14-2011
Weight has dropped a good bit to 219 as I have been eating all clean and getting in my meals , almost contest prep actually.
*got a body fat test done today on a $7,000 machine at my gym, says I am 9 . something percent, left paper at my other house. I am pretty lean, I did not think I was that lean though. It also does some other measurements which are pretty cool. I had that test done three months ago and it says I dropped 6.5-7 % body fat which is hard to believe , it could be right though. In addition it says Ive gained a little on my arms and legs which is very possible because I have been hitting it very hard with my training partner George.
I have lost 6 lbs and even gained some muscle so I may have lost more body fat and possibly around 8 lbs and gained 2 lbs of muscle, which is pretty impressive in 2-3 months because my goal was to lose it very slowly, and I accomplished that.
This is impressive to myself in two months^^^^ That is all that matters slow and steady gains because after a long time they really do have incredible momentum
These AI Sports Nutrition supplements really help a ton
5-14-2011 quads
Nautilus Leg extensions 120lbs=12, 140lbs=10x's
Leg press(closer stance for tear drop) 5 plates=10, 5plates=10
barbell squat(low) 240=5x's
Hack squat(widestance) 275=6x's
Hghpro 4 capsules
Glycobol 3 capsules
Stoked 3 capsules
recoverpro 5 scoops
Thank you Don. I hope so too.Good work John. I hope the shoulder and foot get well soon.
okay like 10-15 yp to 20 scoops daily?Yeah Kilo's When it comes to BCAA's it is gonna take some time to see if that protocol is actually going to give you anything over your normal recovery and growth. SO a couple months worth of running it like that would come out to a couple kilos worth of BCAA's.
Yeah I would think it would be however many waking hours times 5 grams so close 75-100 grams a day adds up pretty quickly. Although it would also seem redundant to take any aminos on the hours you are actually eating a protein source. I don't think I would do the hours that I ate a meal just the ones in between.okay like 10-15 yp to 20 scoops daily?
yup I agree and at night IF you awake, if you don't have a protein shake at that time. Maybe that every hour thing I hear about, like an hour after a mealYeah I would think it would be however many waking hours times 5 grams so close 75-100 grams a day adds up pretty quickly. Although it would also seem redundant to take any aminos on the hours you are actually eating a protein source. I don't think I would do the hours that I ate a meal just the ones in between.
Nice work John.yup I agree and at night IF you awake, if you don't have a protein shake at that time. Maybe that every hour thing I hear about, like an hour after a meal
Today Quads, hams --no calves as of yet, foot is still swollen after over a month now, will take another good month untill back to normal I am thinking. My size isn't going anywhere.
Quads
Nautilus leg extension (feet pointed in a bit for teardrop) 110lbs=12x's, 120lbs=10x's, 130lbs=10x's, 140lbs=10x's
Leg press (close stance for teardrop) 5 plates per side 3 sets 10 reps
Hamstrings
Leg press (very top foor position) 5 plates 2 sets 10 reps
seated leg curl 170lbs=10x's, 200lbs=10x's
Lying leg curl 130lbs 2 sets 6 reps
Incline glute ham raise (body-weight) 10x's
(two part movement)
Maniac 1 scoop pre workout
Recoverpro 4 scoops
Hghpro 4 capsules
Stoked 4 capsules
tried a sample of recoverpro this morning, very tasty. went ahead and ordered more.
also got a sample pack of perform.....oh boy!!!!!:redeemerwhore:
didn't see that deal in time....oh well it is cheap enough , no worries.did you know there a buy 3 get 3 for free of recoverpro?
yeah I may start perform soon as well. Will be good to compare notes :bigok:
damn, i have gone as high as 4-6 stoked per day, albeit for short runs, but never had any bad effects. it never agravated my arthritis at any rate.Ive had a shoulder injury for 17 months( and tried everything) currently on my 6th session of ART
maybe I better reduce my dosage of 1200 mgs to 600 mgs of the resveratrol in stoked as although it may not be, it could be effecting healing time
Ive seen quite a couple or few times searching that high dosing resveratrol is reported to cause joint discomfort and tendon pain and thins the blood. In the health arena the optimal dosing is 100-1000 mgs with 1000 being on the high side. Ive been taking 1200 mgs for months. Time to take stoked down to one cap per day for now.
I am not even sure it is , it is just something that is possible.damn, i have gone as high as 4-6 stoked per day, albeit for short runs, but never had any bad effects. it never agravated my arthritis at any rate.
i hear you, john. when i have pain or injury i look at every option.I am not even sure it is , it is just something that is possible.
If it does not bother it I see no harm in taking a higher dose of resveratrol.
after i get this shoulder challenge squared away I may jump back on higher dosing. I am just being real analytical and looking for even more ways to eliminate possible causes , even though I have eliminated many.
I was thinking 6 ed as well... I usually just go 4 though...damn, i have gone as high as 4-6 stoked per day, albeit for short runs, but never had any bad effects. it never agravated my arthritis at any rate.
I think motivate is my favorite stim product now. It lasts and is very smooth...Last couple days been doing cardio
yesterday cooked out with parents and brother. did an extra 45 minutes cardio to burn some calories...Did motivate and it allowed me to push harder
Today quads and hamstrongs
8 minute bike warmup
warmup with hip rolls, ham light stretch, bodyweight lunge stretch(A dorian Yates warmup for legs)
Quads
Nautilus leg extension
(feet pointed inward) 120lbs=12x's, 130lbs=10x's, 140lbs=10x's, 150lbs=10x's
Leg press (closer stance to hit teardrop) 5 plates and a 10(per side)= 10,10,10
Hamstrings
Bodymaster seated leg curl 180lbs=10x's, 190lbs=7, 8
Lying leg curl 130lbs=7, 140lbs=4, 130lbs=6
Incline glute ham riases(two part movement) bodyweight=10x's, +25 lbs=10x's
Hghpro 4 capsules
Stoked- one capsule
Recoverpro five scoops
Glycobol two capsules
Maniac- one scoop * could have taken two because the cardio from yesterday wore me out....may play with this
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