Yes, 20 min of cardio in phase one after training. That’s all you need if the diet is on target. (There will be none in phase II.)
I’m going to dump Abs and forearms in on off days.
I was wondering what kind of tempo you would recommend for Phase I? I’m thinking 311 would be a nice standard to work with.
CHRIS, I’M ALWAYS READY TO TRY SOMTHING NEW. I’VE BEEN TRAINING 18 YEARS NONSTOP, AND MY JOINTS ARE SO SO WITH EXTREMLY HEAVY LIFTING ROUTINES. IS THIS WHATS IN STORE FOR THE GROWTH SURGE STAGE??
Note from Mod: No need to scream. (No caps please.)
Sub- Abs and forearms on off days should be okay, just keep sessions short and the intensity low to moderate. I suggest the “Ancillary Circuit” we wrote about in a past Short Topic article.
As for tempo, that sounds okay, but I suggest you don’t use slow negatives. Negatives are harder on you and zap recovery. That’s fine in most planned BB routines, but in the Priming Stage we don’t want you walking around sore. You want to enter the Growth Surge refreshed and ready to go, not in an overtrained state. This is crucial. So if 311 is normal for you, it should be okay; 201 or something should be fine too. Just use how you feel as a guide. If in doubt, do less during this stage. (Yep, I ripped that line off from Charlie Francis.)
Dooch- No break at all? No off days, no rest week? I hope you didn’t mean that literally. (You’ll make much better progress with some occasional off time.) Phase II won’t necessarily be “heavy” but the volume will be high and we’ll likely throw in some things to up the intensity, like drop sets perhaps.
I’mon board! Due to a flu, work, and a child’s illness, I have been off the weights for one month (ouch!, first time off in a year). I did the first workout today and enjoyed it. . .looking forward to the mass phase. Two questions Chris: 1) I used 120 sec. rest periods, what’s your suggestion? 2) Should I complete the loading phase with creatine or just do 10 g / day without loading? Thanks.
Kali- Those rest periods sound fine. Probably not a big deal. 60 to 120 seems about right. (Longer for leg work, shorter for arm work, etc…)
No need to load with creatine for this program. 10 grams is already twice the maintenance dose and levels will “build up” without loading. (I think loading can be helpful, but it was mostly popularized by supp companies so you’d have to buy more product.) Be sure to use plain powdered creatine. No need for the flavored Kool-Aid stuff.
Is it possible to make Phase 2 last 4 weeks with the addition of Mag-10 and make Phase 3 last 4 weeks, using 1 bottle of Mag-10 in the first 2 weeks of Phase 3 and Methoxy and Tribex throughout the last Phase.
I am ready to give the six week program a go and have all the supplements ready. I’m excited about the results! One question though. You recommend using certain Biotest products but I have noticed that you recommend using regular ol’creatine. Why not Ribose-c? Also when drinking water should one include the water used in MRP’s as part of daily water intake? Thanks Chris.
brazilnut- I suggest you try the program “as is” before you tweak it. We’d really like to see the results people get from it before the experiments begin. It’s tough to answer your questions because no one really knows yet i.e. no one has completed the program yet and no one (outside of those making the stuff) has used MAG-10.
T-Warrior: It’s easier to use plain creatine because there’s no worry about counting calories and carbs used in Ribose-C. For example, Berardi likes P+F meals before training (not right before though) and the carbs in pre-workout Ribose intake would sort of mess up his plan. Also, JB has very specific ideas on post-workout nutrition based on a lot of science and real world results. The macros in Ribose-C would throw off those suggested numbers. (Remember the old rule- "don’t add anything to Surge, except maybe plain creatine.) BTW, I don’t think Ribose-C is being made anymore although there was talk a while back about improving it. Sorry, not my department, so I don’t know the details on that.
I prefer not to count the water used in shakes or Surge, but that’s really just a way to insure I’m getting enough. No big deal really, as long as you’re tossing back a lot of water throughout the day.
One note: According to JB’s research with Surge and Dr. Kinakin’s comments on protein shakes, I now prefer to use much more water for those things. I still like my shakes thick, so I guzzle some water before I drink my thick shake and then again after. This should really help with digestion and insure that you’re able to “use” everything in your shakes.
Thanks for all the info Chris S.! Your always a big help. By the way, any word on when advanced protein bars will be out? Be well.
No idea about the AP bars. The next two products to come out will be MAG-10 and M. Not sure what’s coming after that.
In another post I mentioned coming off of Mag-10 with Clomid, which I already have. Someone, possibly TEK, said that I wouldn’t need Clomid after only two weeks on Mag-10. The thing is, I can’t afford Tribex right now, and I haven’t looked into Vitex, but I’m sure I can’t afford that right now either. I’m lucky to have enough for Mag-10. (How much does Vitex cost, anyhow?) So should I forget about using Clomid post-Mag-10? Should I save it for my eventual first finasol cycle?
Vitex is dirt cheap compared to most supplements. I paid UK£4.95 for 100 caps from Holland & Barrett. I would imagine that they are cheaper still in the US.
One cycle, following label recs, will not require anything to come off. Your body will kick back in production with no problem. Tribex or Clomid would speed this up a bit, but aren’t necessary. I usually recommend Tribex and/or Methoxy-7 after a cycle because it seems to “solidfy” gains. Not sure about Clomid. I assume you could use it for a week or so and then go to vitex (very cheap and widely available), but I doubt that’s necessary if you’re doing a short cycle. Bill would be better suited to answer this.
Two weeks on Mag-10 won’t be long enough to shut down your own T production. I wouldn’t worry about using clomid unless you plan to do a 6 weeks or longer cylcle. Save your clomid for use after a longer cycle of Mag-10 or finasol. I used clomid after a 6 week finasol cylce and it worked well. I’m hoping Mag-10 will work so well we won’t want to use finasol.
I’m doing 2 weeks Mag-10 before Christmas then in late January I’m doing a 4 week cylce followed by a week or two of clomid.
Quick question about the training Protocol. You mentioned that 2 a days should produce a little better result. For of us who cannot do 2 a days there is an alternative. Does anyone think that combining the 2 might work as well?
What I mean is, on Sat and Sun do the 2-a-day trainings and during the week do the
1-a-day. Does anyone think this will work? That is what I was planning on doing, but I wanted to see what people had to say. How about you Chris?
I think it’s overkill and could even be less effective. If you’re planning on doing the one-per-day program during the week and then train twice-daily on weekends, then you will have zero off days to recover. Plus, one of the main ideas behind Massive Eating is that you eat a large emount of calories, some of which are adjusted based on what you burn while training. You must then have a surplus of calories. You get this surplus by eating the same amount of calories even on days you don’t train. With your idea, there aren’t any days you don’t train and therefore a smaller surplus (there will be one with the added 15%, but not as much as you should have.) Does that make sense?
Now, if you want to use the once per day option, add in some off days, then when you have more time on the weekends train twice per day, then that’s fine, you’ll just have to toy with the schedule/split. But make sure you have a couple of non-training days in there.
Couple of quick questions: 1) What sort of tempo is recommended during the program. Perhaps it was mentioned and I missed it. 2) I looked around briefly for Vitex at the grocery store last time I was there, but didn’t see it. What section is it in, and which brand is recommended? 3) I think it was mentioned that Mag-10 should be out by phase 2; phase 2 is out, so I’m inquiring about Mag-10. Not to sound anxious or anything, just excited. Danke =)
- According to the article (Stage II)- “As for tempo, we have no strict guidelines, although you should be lowering the weights under control slower than you lift them.” If you’re talking about Stage I, then we suggest about the same although you may speed up the negatives. We don’t want you sore and hurting during a stage when you’re supposed to be “priming” and overcoming any overtraining issues.
2) Vitex is found in the supplement section and may have a feminine looking label. Solaray (I think that’s how it’s spelled) is popular but I use the GNC generic stuff. Biotest “M” is a much better choice and much more powerful. It should be available soon.
3) No, we were told MAG-10 would be out by the time those that started Stage I were ready for Stage II. We ran the articles every week instead of every other week so people could prepare for the next stages. Even those who started the program the day we published Stage I should not be ready to start Stage II yet. If for whatever reason (shipping delays, you didn’t preorder etc.) you don’t have MAG-10 by the time you start Stage II, then I suggest staying on Stage I until it arrives or using Androsol. Staying on Stage I a little longer would even benefit some people.
Hope that helps.