[quote]zonforce wrote:
You could probably do the 2 week arm challenge work out if you want bigger arms.
I need bigger legs. What’s that squat program where you squat 5 days a week?[/quote]
Smolov Squat cycle? Nice workout, provided you have a wheelchair standing by.
But your legs will grow like weeds.
guys, im still in early phase 1 and I need something to replace the 100 reps of the reverse delt machine…anyone got any suggestions?
Balddog,
I just did bent-over rear delt raises. You bend over like you are going to do a barbell row - have a dumbell in each and and do “reverse flyes” - there has to be a picture on the internet somewhere. Go light; I haven’t even seen a rear delt machine (lol), so I had to improvise.
JamminJS
[quote]JamminJS wrote:
Balddog,
I just did bent-over rear delt raises. You bend over like you are going to do a barbell row - have a dumbell in each and and do “reverse flyes” - there has to be a picture on the internet somewhere. Go light; I haven’t even seen a rear delt machine (lol), so I had to improvise.
JamminJS
[/quote]
I did the same.
Cool…Not sure why, but it didnt occur to me to do those :o I guess because of the normal lat raises earlier in the week…
Thanks ^^
[quote]JamminJS wrote:
Balddog,
I just did bent-over rear delt raises. You bend over like you are going to do a barbell row - have a dumbell in each and and do “reverse flyes” - there has to be a picture on the internet somewhere. Go light; I haven’t even seen a rear delt machine (lol), so I had to improvise.
JamminJS
[/quote]
Hey guys,
Its been about 3 months since this thread started and I was wondering what results you guys have got as I’m gonna be starting this workout in the near future. Also any advice you would give to someone who is gonna do it. Thanks in advance
JB
I’m almost finished with the program - 1.5 more weeks to go; then I’m done with 12 weeks.
My shoulders/arms/pecs look GREAT! They are more solid now than ever; I didn’t take measurements - but I get lots of comments on how big my upper body has become.
For the first 4 weeks I fooled around with calorie cycling and really upped calories on two of the training days. For the 2nd four weeks it was more of a straight-out bulking method. For this 3rd four weeks, I’ve lowered calories (except for the high volume delt day - that’s my “cheat day” where I take in a lot of calories) and changed the leg parameters to a "density day (I do 88 squats supersetted with deadlifts (30 seconds rest between all sets) and finish off the workout doing 88 lunges with 30 second rest periods). My legs look harder and much more vascular.
I did up to 3 one hour walks a week during the 1st two phases and have cut out all aerobics during my current phase (which is brutal “aerobically” speaking).
I don’t know what program I’m going to next. I know my shoulders can use a rest.
It’s one of the most fun/challenging and result oriented programs I have ever tried - amazing.
JamminJS
I agree 100% This workout, though challenging, is enjoyable…believe it or not! The gains have made have been solid. With this workout I was able to eat like a madman while maintaining similar body fat. I never really ate more or less depending on a specific day, which may have helped a bit more, but I just ate ALOT! Definitely try it out.
Just a short update - hopefully others have followed this program all the way through.
I have one more week left - am taking a few days off for a road trip and wedding starting tommorow - my upper body is looking huge; I didn’t know I had all those muscles in the shoulder region. My collar bones always seemed to stand out in the past (ectamorph tendencies) - my entire clavicle region is now surrounded by muscle - shoulders are thick and look like a tank.
Even with my new suit my shoulders look very powerful. I’m more happy with this program than any other I’ve tried. Yeah, it’s 12 weeks (each 4 week period has a different “style” - these last 4 weeks were “density type workouts” for example - exercises were tri-setted and workouts were quick; but brutal) - with the effort and enough food - the results are definately there. Take it from someone who gets bored easily with programs and changes things often, if you want a big looking upper body, this will do the trick.
Thanks CT - amazing program; it was cool to have my expectations surpassed.
JamminJS
I’ll be starting this soon. Right now I’m doing a modified PFM program and my squat is still shooting up so I’m going to hang with it for awhile. I’ve concentrated a lot on my squat and pull lately so I think this program will be perfect to pack some meat on the upper body. I’m thinking about chopping a week off each cycle to shorten the program some. My body adapts pretty quickly and I have to change things up a lot to keep from plateauing. Did anyone have success trying this?
I have been on this workout for a little over a week and I love it. I actually look forward to going to the gym now. I was wondering if anyone had any before and after photos? I am tracking my progress and will post at the halfway point.
Good luck to all who are on it.
No before and after photos - I look a lot different than when I began, that’s for sure. I trained hard for 3 months and ate enough food - the program really transformed my upper body and even my legs packed on some size.
I’m tired, the program wore me out by the end and I can use a rest. I put on some added fat with the program, but ate enough to get the most bang for my buck. It’s hard to go by what the scale says, I haven’t taken bodyfat readings, I just go by the mirror. I was 212 pounds starting this program (at 6’2) and now weigh in at 216 lbs.
I think I’m going to do density workouts for the rest of the summer (like CT is doing lately; blasting a bodypart quickly, workout paramaters being dictated by how I am feeling that particular day); leaning out; then doing a HSS routine for chest specialization in August.
JamminJS
P.S. Enjoy the Superhero Program - the gains are very “solid” - I have done programs in the past, where it seems I have shrunk quickly upon completing the program - after a week long vacation, I look bigger if anything (I still managed to eat enough protein/food when I had a chance to eat).
[quote]Fluffy wrote:
Hi guys
As I said in an earlier post I will be starting this monday week.
I was wondering what the intensity was like as I will also be doing 4 Muay Thai and San shou training sessions durring these 12 weeks.
Fluffy [/quote]
It is very intense (at least for me) you are hitting your body parts hard and doing some sets 100 times. I have to say this workout exhaust me when I am finished. I just love it.
I just finished the program this week. Thinking about starting it again…but instead of 4 week phases, I will cut it down to two. Anyone think it is a good idea to do it again. Does anyone know of a similar routine? Thanks.
-Mike
[quote]JamminJS wrote:
Just a short update - hopefully others have followed this program all the way through.
I have one more week left - am taking a few days off for a road trip and wedding starting tommorow - my upper body is looking huge; I didn’t know I had all those muscles in the shoulder region. My collar bones always seemed to stand out in the past (ectamorph tendencies) - my entire clavicle region is now surrounded by muscle - shoulders are thick and look like a tank.
did you finish the workout? What are your results like? What type of diet where you eating? I am curious because I am in week 3 and I love the hard workouts but I am not sure if I am eating enough.
thanks
fuel
Even with my new suit my shoulders look very powerful. I’m more happy with this program than any other I’ve tried. Yeah, it’s 12 weeks (each 4 week period has a different “style” - these last 4 weeks were “density type workouts” for example - exercises were tri-setted and workouts were quick; but brutal) - with the effort and enough food - the results are definately there. Take it from someone who gets bored easily with programs and changes things often, if you want a big looking upper body, this will do the trick.
Thanks CT - amazing program; it was cool to have my expectations surpassed.
JamminJS
[/quote]
In the middle of week 2 here. I’ve been doing full body for awhile now, so this has been a fun change. I switched the leg day up a bit for the first phase, using supramax holds to get a 5RM, then doing 4x8 RDL’s. I’m trying to get my squat up, while my upper body needs some size so I think this change up will work well.
My traps are killing me from power shrugs on monday, but otherwise my shoulders feel pretty good. It’s probably my imagination, but they look bigger already. It’s been awhile since I’ve done any direct shoulder work, so I’m hoping for some fast growth. Bumped calories way up in the first week, up 3 pounds on the scale. I’ll post some more updates as I go along.
[quote]Donut62 wrote:
In the middle of week 2 here. I’ve been doing full body for awhile now, so this has been a fun change. I switched the leg day up a bit for the first phase, using supramax holds to get a 5RM, then doing 4x8 RDL’s. I’m trying to get my squat up, while my upper body needs some size so I think this change up will work well.
My traps are killing me from power shrugs on monday, but otherwise my shoulders feel pretty good. It’s probably my imagination, but they look bigger already. It’s been awhile since I’ve done any direct shoulder work, so I’m hoping for some fast growth. Bumped calories way up in the first week, up 3 pounds on the scale. I’ll post some more updates as I go along.[/quote]
ending week 3 and starting week 4 I was curious what your diet is like? I am trying to lose fat and get as ripped as possible. here I am do you have any pictures I want to chart myself on this program so I am snapping every week. Good luck
http://www.T-Nation.com/readTopic.do?id=1098528&pageNo=0#1098528
Here are some before pics. Diet was moderately okay, I never increased calories or made any changes to my diet when doing this program. That’s my downfall on why I didn’t see that great a result with the after pics. I’ll post the after pics later, after I upload them.
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