Crazy Muscle Gains Without Fat IF + Full Body Workouts

Training
21

Dear OP,

I am pleased to get across to you with a very urgent and profitable business proposal,this message is real and must be kept confidential because you might find this email in your Inbox,Junk or Spam folder.I need your assistance in this urgent matter. I got your e-mail address on the internet while browsing and after that,i decided to contact you and ask for your assistance in this urgent matter that requires trust and confidentiality.

I am Mr. Ahmed Al Salhi, the Branch Manager National Bank of Abu Dhabi,Mina Branch Abu Dhabi. Showroom No 1 Ground Floor,Al Aryam Tower,Al Mina Road,Abu Dhabi (UNITED ARAB EMIRATES). I am 55 years old Married with four children.

I am writing this proposal to ask for your support and cooperation to carry out this great deal opportunity in my department.On 6th of June 1999,an America Oil consultant/contractor with Petroleum Corporation,Mr. Richard Burson made a numbered time (fixed) deposit for twelve calendar months Valued at US$12,000,000.00 (Twelve Million United State Dollars in my branch upon maturity). I sent a routine notification to his forwarding address but got no reply. After a month,we sent a reminder and finally we discovered from his contract employers,the Petroleum Corporation that Mr. Richard Burson, died in the plane crash On October 31 1999 (an Egyptian Boeing 767 Flight 990) with other passengers on board as you can confirm it yourself via the website below:

Most astonishing of my discovery was that,all records bear no Next of Kin,meaning no member of Mr. Richard Burson’s family knows about the deposit therefore,no member of his family will ever come forward to claim the money in order for the bank not to transfer the said sum of Twelve Million United State Dollars($12,000,000.00)as unclaimed funds to the Emirates treasury account,the above stated funds most be claimed immediately by somebody standing in as late Mr. Richard Burson’s Next of Kin.

According to UNITED ARAB EMIRATES LAW at the expiration of 20 (Twenty) years,the money will be reverted by the UNITED ARAB EMIRATES Government and be used for improving the living conditions of the residents of U.A.E i.e Building of Malls, Hotels and some other Tourism centers if nobody applies to claim the fund because this is where UNITED ARAB EMIRATES governments raise money to build such luxury buildings, Hotel’s and Malls. This revelation is only known to me because i was his personal account officer before i was posted to become the Bank Branch Manager.

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I will like you to provide me with the following details below:

(1) Your contact phone Number:
(2) Your Full Name:
(3) Current Resident Address:
(4) Your Private E-mail Address:
(5) Your Occupation:
(6) Your Age and Sex:
(7) Your Nationality:

Then i shall instruct you with due process of concluding this transaction without any delay. Please discard this message if you are not interested,if you have any reasons to reject this offer because any Leakage of this information will be too bad for me at my office as the Branch Manager National Bank of Abu Dhabi here in U.A.E.

Thanks for your kind understanding.

Mr Ahmed Al Salhi.
Branch Manager National Bank of Abu Dhabi
Mina Branch Abu Dhabi,United Arab Emirates.

22

Before stats, July '10. First picture. 6’1" 183lbs. Estimated 1RM:

Bench: 214 lbs
Pull-Ups: body weight x 8
Deadlifts: 253 lbs
Squats: 229 lbs

After stats, Jan '11. Second and third picture. 195 lbs. Estimated 1RM:

Bench: 320 lbs (+106 lbs)
Pull-ups: body weight x 25 (+17 reps) (I do weighted pull/chin-ups now, though)
Deadlifts: 375 lbs (+122 lbs)
Squats: 379 lbs (+150 lbs)

I got to get on this shit.

The best workout is the one you stick with it. I think its just awful looking but if it gets you doing it then by all means do it. But dont keep posting these things and expect everyone to agree with you. You wanted to increase you bench and when people gave you advice you did not listen. When people are telling you this workout is waste, do not get mad or butt hurt that your holy grail of the week is not that good.

23

[quote]TC15 wrote:
10 months later, IF benefits seem to more than just diet adherence and cals in cals out.

[/quote]

It isn’t something more considering the same body composition changes would have been gotten with the same macros and a larger eating window. You think every bodybuilder or regular guy who gets in phenomenal shape does IF?

24

[quote]TC15 wrote:

What kind of volume do you think is best for hitting a body part 3 times per week by way of full body. If I did the 3 exercises 3 sets per body part, 3 times per week it comes to 27 sets per week.
[/quote]
With manageable volume for mere mortals, three exercises per bodypart is WAY TOO MUCH volume for a single bodypart on full body routines.

Did you read what I wrote in the post you quoted and see what a full body program looks like? You’re generally limited to 2 to 5 sets of one or two exercises for a body part (more like a “body zone” or “movement”, such as “lower body exercise” or “shoulder girdle exercise” or “push”, “pull”) with full body routines.

A full body workout can use seven to ten exercises if a low amount of sets (1 to 2) for each exercises is being used, or three to five sets if four to six exercises are being used. As I’ve suggested before, refer to cookie cutter full body programs such as Greyskull or Lyle Mcdonad’s free weight beginners routine or HST to see examples of both sorts of setups.

[quote]
I normally do 18-21 sets per body part once per week so the volume is going up and so is the intensity. [/quote]

Again, as said in others posts, this approach with the highest failure rate amongst ordinary people with ordinary genetics with ordinary goals who don’t use roids. I am not speaking of people competing in shows at a high level who have years and years of training for whom a bodypart split can be used to bring up weak points or for those with great genetics or drugs.

[quote]
Im thinking 3 exercises but 2 sets each so only 18 sets per body part per week to match my normal volume but still upping the intensity. [/quote]

Again, this is the approach with the highest failure rate. Once per week is way too low of a frequency for ordinary people, or anyone who wants the damn fastest gains!

[quote]

I will probably adjust the routine to prioritise chest, lats and legs, since my arms and shoulder are overly developed in comparison.[/quote]

I say this with totally benevolent intention: I am having a hard time believing you are so developed that you need such prioritization judging from your posts. Once again, to quote Scott Abel, “You can’t sculpt a pebble”.

25

[quote]TC15 wrote:

What kind of volume do you think is best for hitting a body part 3 times per week by way of full body. If I did the 3 exercises 3 sets per body part, 3 times per week it comes to 27 sets per week.
[/quote]
With manageable volume for mere mortals, three exercises per bodypart is WAY TOO MUCH volume for a single bodypart on full body routines.

Did you read what I wrote in the post you quoted and see what a full body program looks like? You’re generally limited to 2 to 5 sets of one or two exercises for a body part (more like a “body zone” or “movement”, such as “lower body exercise” or “shoulder girdle exercise” or “push”, “pull”) with full body routines.

A full body workout can use seven to ten exercises if a low amount of sets (1 to 2) for each exercises is being used, or three to five sets if four to six exercises are being used. As I’ve suggested before, refer to cookie cutter full body programs such as Greyskull or Lyle Mcdonad’s free weight beginners routine or HST to see examples of both sorts of setups.

[quote]
I normally do 18-21 sets per body part once per week so the volume is going up and so is the intensity. [/quote]

Again, as said in others posts, this approach with the highest failure rate amongst ordinary people with ordinary genetics with ordinary goals who don’t use roids. I am not speaking of people competing in shows at a high level who have years and years of training for whom a bodypart split can be used to bring up weak points or for those with great genetics or drugs.

[quote]
Im thinking 3 exercises but 2 sets each so only 18 sets per body part per week to match my normal volume but still upping the intensity. [/quote]

Again, this is the approach with the highest failure rate. Once per week is way too low of a frequency for ordinary people, or anyone who wants the damn fastest gains!

[quote]

I will probably adjust the routine to prioritise chest, lats and legs, since my arms and shoulder are overly developed in comparison.[/quote]

I say this with totally benevolent intention: I am having a hard time believing you are so developed that you need such prioritization judging from your posts. Once again, to quote Scott Abel, “You can’t sculpt a pebble”.

26

[quote]dt79 wrote:
Dear OP,

…
[/quote]

Hahahahaha

27

I did 3 intense full-body workouts a week for a couple years. I don’t know why we try to talk people out of it. They won’t listen. I made good progression for awhile and then starting getting injured. After the injuries I figured out I couldn’t lift heavy 3 times a week and went to 2. I think when someone writes a routine that has them doing 3x8 on incline, flat, and decline each three times a week we just say good luck and let them figure it out. The rotator cuff will restrain what our words cannot. Tendonitis is an excellent coach.

OP, I suggest max intensity for as many sets as you can do. Leave the gym on a stretcher 3 times a week. Eventually life will bring you around to one of two fates: simpler workouts with bigger weights or long complex workouts with little weights and either way you’ll have grown and learned something.

28

After reading the replies a revised routine would be:

Bench Press X2
Incline DB Press X1

Weighted Pull Up X2
Barbell Rows X2

DB Shoulder Press X1
Lateral Raise X1
Rear Delt Fly X1

Barbell Curl X3
Skullcrusher X3

Squats X 2
Calf Raises X1

Workout performed 3 times per week. Total sets per week is 9 per body part with the exception of back. Focusing on progressive overload.

Any suggestions/improvements to the routine are welcome.

29

[quote]TC15 wrote:
After reading the replies a revised routine would be:

Bench Press X2
Incline DB Press X1

Weighted Pull Up X2
Barbell Rows X2

DB Shoulder Press X1
Lateral Raise X1
Rear Delt Fly X1

Barbell Curl X3
Skullcrusher X3

Squats X 2
Calf Raises X1

Workout performed 3 times per week. Total sets per week is 9 per body part with the exception of back. Focusing on progressive overload.

Any suggestions/improvements to the routine are welcome.

[/quote]

I would include a deadlift variation somewhere, perhaps squat on days 1 and 3 and deadlift on day 2.

If you keep the sets low for 11 exercises or split things up into an A routine and a B routine and alternate between the two.

Something like this for upper body:
A Day
Bench
Dumbbell flyes
Row
Curl

B Day
Overhead press
Rear delt raises
Pullup
Tricep extensions

And as said, squat twice per week and deadlift once per week. Perform calf exercises and ab exercises on whatever days you want.

If you just squat three times per week you are getting nothing for hip dominant exercises ever.

I strongly suggest looking into HST and Greyskull for setting stuff up, if you haven’t already. I think you’re headed in the right direction.

30

Or you could just do this: http://www.T-Nation.com/article/most_recent/stripped_down_hypertrophy

31

[quote]BrickHead wrote:

[quote]TC15 wrote:

What kind of volume do you think is best for hitting a body part 3 times per week by way of full body. If I did the 3 exercises 3 sets per body part, 3 times per week it comes to 27 sets per week.
[/quote]
With manageable volume for mere mortals, three exercises per bodypart is WAY TOO MUCH volume for a single bodypart on full body routines.

Did you read what I wrote in the post you quoted and see what a full body program looks like? You’re generally limited to 2 to 5 sets of one or two exercises for a body part (more like a “body zone” or “movement”, such as “lower body exercise” or “shoulder girdle exercise” or “push”, “pull”) with full body routines.

A full body workout can use seven to ten exercises if a low amount of sets (1 to 2) for each exercises is being used, or three to five sets if four to six exercises are being used. As I’ve suggested before, refer to cookie cutter full body programs such as Greyskull or Lyle Mcdonad’s free weight beginners routine or HST to see examples of both sorts of setups.

[quote]
I normally do 18-21 sets per body part once per week so the volume is going up and so is the intensity. [/quote]

Again, as said in others posts, this approach with the highest failure rate amongst ordinary people with ordinary genetics with ordinary goals who don’t use roids. I am not speaking of people competing in shows at a high level who have years and years of training for whom a bodypart split can be used to bring up weak points or for those with great genetics or drugs.

[quote]
Im thinking 3 exercises but 2 sets each so only 18 sets per body part per week to match my normal volume but still upping the intensity. [/quote]

Again, this is the approach with the highest failure rate. Once per week is way too low of a frequency for ordinary people, or anyone who wants the damn fastest gains!

I am not claiming to be some huge mass monster nor do I want to be but 6 2’ 195lb 11-12% BF is much larger than a beginner trainee.

I have attached my chest workout and arms workout with the loads lifted below which I doubt a normal beginner could recover from.

I MAY NOT BE STRONG AND I KNOW THAT, but 3 years ago I was 170b with about 14%bf so I am pretty sure I had all my newbie gains by now.

Some of my measurements are:

Waist: 30"
Arms: 16.8 cold don’t know how much pumped
Shoulders: 50"
Chest: 42" ( my worst body part)
Height 6 2’
BF: 11-12%
Weight: 195lb

3 years ago:
Waist: 33"
Arms: 14.5"
Shoulders and chest I didn’t record
Height: 6 2’
BF: 14-15%
Weight 170lb

The workouts I do right now:

(Chest)
(3 sets each, each row is a superset, reps 6-15)

Clap Pushup - Reverse Spider Stair Crawls (NA+NA)
Incline DB Press Pyramid 5 Superdropsets (40kg+35kg+30kg+20kg+15kg) (DB press with 4 dropsets)
Barbell Pullover - Incline Bodyweight Pulls (30kg +NA)
Decline Dumbbell Press - One Arm Punches - Close Grip DB Press (40kg+25kg+20kg)
Incline Fly - Decline Fly (20kg+20kg)
Flat Dumbbell Press Legs Raised - Fly - Push Up Gauntlet (incline + decline pushup + diamond pushup +static pushup left to right) (30kg+15kg+NA)
Incline Smith Machine (80kg)

(Arms)
(3 sets each, each row is a superset, reps 6-15)

Standing EZ Curls - Skull Crushers (40kg - 30kg)
Dead Hand Close Grip Curls - Close Grip EZ Incline Press (27.5kg+ 45kg)
Rope Curls - Rope Overhead Extension (70kg+65kg)
Guillotine Curls - Straight Bar Extensions (75kg+75kg)
Hammer Curls - French Press - Pushup On Dumbell (20kg+40kg)
Incline Concentration Curls - Tricep Kick Backs (12.5kg+12.5kg)

Mon - Chest
Tue - Back
Wed - Arms
Thu - Shoulders + Legs
Fri - Rest
Sat Repeat Cycle

I know most people have never seen volume like that, but it helped me go from 170 to 195 without gaining fat over 3 years. Yes those supersets/dropsets do hurt and hurt like hell.

And having done all this crazy volume for 3 years straight my muscular endurance and recovery is much higher than your average trainee. I am pretty sure if I did 9 sets of chest on monday I would be recovered by wednesday.

But now I am searching for a routine that will have equal priorities on strength and size. Instead of just size little strength.

And no I did not come of with these workouts, they are from Greg Plitt (guy in my avi). You can search for “pectoral pride” and “armed” on youtube to see what the exercises/workout looks like.

32

a 17 inch arm on a 30 inch waist at 11% bodyfat is impressive

33

[quote]TC15 wrote:

[quote]dagill2 wrote:
This looks like a fairly standard, unimaginative bro split to me. It will work, but there’s nothing magical about it. If this is what you want to do, commit to it 100% and you’ll get results.

My guess is you’ll be back here with a different magic bullet to help lose that last little bit of fat/gain muscle/add 40lbs to your bench within the week though. I would love you to prove me wrong though, I really would.[/quote]

Haha I’m pretty consistent once I find something that works. I followed the same routine/diet for 3 years and got decent results but I want to try something different now.

Im switching from:

A 3-4 meal diet + 3 protein pulses through the day to Intermittent fasting for convenience.

From a 5 day split focusing on volume and a 8-15 rep range to a 3 day full body 6-8 rep range.

Instead of 5x70 minute sessions in the gym ill be doing 3x100 minute sessions. Again this is more convenient. Im pretty sure I can add 40b to my bench, benching 3 times a week.

And I still have about 6lb to lose until I am 8-9%bf before I start adding muscle again.[/quote]

You’re changing every single variable about your training in one go. It might seem like an obvious question, but how do you know which one worked?

34

We’ve seen that volume - P90X. If you’re happy with your P90Xish gains then keep doing it. It can and did get you to a certain level. It just won’t get you strong. You gotta pick goals and when you get strong you might not look like Mr. P90X anymore either. You might look more like a linebacker. Do you want to lay on the beach w/ a Corona Light hoping people notice your abs or do you want to be able to lift things that normally require three guys?

35

[quote]TC15 wrote:

I am not claiming to be some huge mass monster nor do I want to be but 6 2’ 195lb 11-12% BF is much larger than a beginner trainee.

I have attached my chest workout and arms workout with the loads lifted below which I doubt a normal beginner could recover from.

I MAY NOT BE STRONG AND I KNOW THAT, but 3 years ago I was 170b with about 14%bf so I am pretty sure I had all my newbie gains by now.

[/quote]

Look, I am not saying my advice is best (whose is?), nor do I know everything, let alone about some poster I don’t know.

I am also not saying you don’t have a good physique. Your physical stats are better than many and 17" arms are not small, despite on the interwebs anything under 20" (on an assisted person of course) is not impressive to out-of-touch people.

Anyway, you say you want strength (with which size will come at your stage). So my view is to get on a program for strength, which at your stage would be a linear progression program (not powerlifting specific even) and this is what is suggested because it is what I believe to be the most efficient choice for someone with your aims.

Even if you can survive this volume and you have built up your muscular endurance, what is the point of it if you can make equal or better progress on less? I am not suggesting to do some ridiculous Mike Mentzer abbreviated program in which you do 5 to 10 sets a week for the whole body!

Also, many advanced and juiced bodybuilders are not using the same routine they used in their first few years of training that packed on their initial muscle mass, perhaps Greg Plitt included.

And like I said, when you get your bench to 225 x 10 and your high bar squat to 315 x 10 (very modest aims), you will be bigger regardless of the volume you used to get there.

36

[quote]thegymismyshrink wrote:
We’ve seen that volume - P90X. If you’re happy with your P90Xish gains then keep doing it. It can and did get you to a certain level. It just won’t get you strong. You gotta pick goals and when you get strong you might not look like Mr. P90X anymore either. You might look more like a linebacker. Do you want to lay on the beach w/ a Corona Light hoping people notice your abs or do you want to be able to lift things that normally require three guys?[/quote]

Yeah!

37

Every genetically ordinary natty should watch this a dozen or so times, I believe.

38

[quote]TC15 wrote:
I MAY NOT BE STRONG AND I KNOW THAT, but 3 years ago I was 170b with about 14%bf so I am pretty sure I had all my newbie gains by now.
[/quote]

Not your newbie strength gains.

39

Great point craze!

TC, you’ve built some muscle, and it looks like you are good at body-builder intensity techniques like paired exercises and drop sets.

Now you have to figure out how to get all the “effort” of a 4 drop-drop set into 5 reps of the bench press. Instead of light/moderate intensity for a long time, you have to learn to generate maximum force, all at once. When you’re at the end of your 5 drop set, you don’t care where your feet are positioned, if your elbows are drifting or even if your arms are locking out at the same time. You just push until you can’t push anymore.

Training for strength, instead of pumping out reps trying to inflate the muscles of your chest you’re going to spend time perfecting the bench press. Every rep the same and perfect. You don’t want to “feel” it in your chest, you want to find the shortest bar path and strongest set up on the bench.

Instead of working out for the pump today, you’ll be training to increase your “skill” on a few basic lifts for the long term.

Like craze said, you will be new to this sort of work, and you should make fast progress based on just getting better at a few lifts.

Also, you can always finish your low volume, strength sessions with high rep, Body Builder isolation stuff for arms, rear delts, calves, traps/upper back, upper pecs.

40

[quote]BrickHead wrote:
Every genetically ordinary natty should watch this a dozen or so times, I believe.

Nice, generally find him a douche, but thats some damn solid and concise advice.

OP just get on a proven full body plan from this site- Waterbury, Dan John etc the joel marion one posted is fine.

Also give up the ‘superdrop sets’/bro failure techniques as they will hinder your strength progress