I just ran through Bill Roberts’ equation for myself and came up at 28.97. I’ve been training for eight years and never used drugs. I’m definitely not “genetically gifted” but you couldn’t tell by looking at me anymore (not saying that to brag - just to let new guys know that it can be done.)
What’s weird is that I feel I could put on another 20-30 lbs. if I wanted to but I just recently gotten to the muscle mass/bodyfat level that I’ve always wanted to achieve.
If Bill Roberts is reading this - just how unusual is it for a person to hit a Mass Index of 29?
By the way, in case you’re wondering what the answer was for me - it was HIGH VOLUME. Once I stopped worrying about overtraining, everything changed and I really started making gains.
As far as sets and reps go, I do the exact opposite of most people - more volume on the smaller bodyparts. I do 20-24 sets for triceps and 20-24 for biceps. 20-24 for calves. About 12 sets for all other bodyparts (including neck and posterior delts).
My reps are getting lower and lower the more I train. I do usually between 1-6 reps but will do some sets at 10-12.
I don’t do any cardio at all although I used to do three hours per day three years ago (a very bad idea - fatloss was nil).
As for supps., I use Beverly International. I wish I could say Biotest because of the great info they put out on this site, but I can’t because there are too many carbs in all of their stuff except Advanced Protein. I do use their ZMA and will try Advanced Protein soon.
I started at 6’2" and 160 lbs. (a scarecrow) and right now I’m 6’2" 229 lbs and much leaner.
As for Bill Roberts comments: Right now I’m pretty close to contest shape. It is BRUTALLY hard for me to lose fat so I stay very lean all the time. I always caliper (using the 9 site method) very lean (under 5%) but I’d say I still would lose 2 lbs. of fat or so before I’d want to step on stage.