“Instinctual training”
Definitely has merit for someone with 15 years of experience, but not for a beginner/intermediate.
Unfortunately, no one wants to admit that they are a beginner.
[quote]Enray wrote:
- single bodypart splits ; full body or just upper body lower body always worked better
- stronglifts 5x5 - it put size on me, but i had to play catch up with my arms because they convince you that benching and pullups are enough for big arms
[/quote]
Both of those for me as well, except I never did SL 5x5.
A few more for me:
-Lifting with straps.
-Avoiding carbs.
-DLing with high reps (around 10).
That’s pretty much it so far. To be fair, I am not focused on bodybuilding, more so strength, but I still would like to get bigger.
[quote]ranengin wrote:
Full body training
Supplements (protein powders, creatine, etc)[/quote]
lol how does protein powder not work?
eating 6 or 8x/day
- cutting (lose muscle and strength easily and little fat)
- one body part a week splits
- no isolation exercises
- single leg training
- no cardio
- trying to sleep 7 plus hours a night. (can’t do it and stress too much thinking about my inability to sleep that long)
- squatting once a week. (any less than three times a week and I lose strength on all three main lifts)
- overhead lifts (nothing against these but they give me constant neck pain)
- training after 7pm (can’t sleep)
Didn’t work for me:
Those JM swings for delts. Partials at the end of the set are great, but 3-4 sets of swings just did nothing.
Deep squats. Great every so often but just gave me a big arse going deep every week.
Low volume, high frequency. Good strength gains but no noticable size.
Close Grip bench. Prefer to JM press. Wrecks the triceps but not my elbows.
Carbs. Pre workout carbs. Peri workout carbs. Post workout carbs. It’s all just shit sugar and of no use at all (maybe for a bodybuilder the day before a comp, but dats it.) Carbs don’t build muscle, don’t repair muscle and don’t build cell walls.
Any supplement promoted by a “pro bodybuilder” and damn near everything else as well. There is nothing on the planet more anabolic than a steak.
Training to “see mah abs”. Whydafuk you wanna train to be weak and small?
Leg press, smith machines and any other machines. OK, fine for a finisher if you must, but, well, you know.
Jogging.
Crunches.
PT’s
Microsoft. Fukkers.
you’re right triceptaurus all those people eating carbs peri workout are doing themselves no good at all…
[quote]Triceptaurus wrote:
Carbs. Pre workout carbs. Peri workout carbs. Post workout carbs. It’s all just shit sugar and of no use at all (maybe for a bodybuilder the day before a comp, but dats it.) Carbs don’t build muscle, don’t repair muscle and don’t build cell walls.
[/quote]
…wait, what?
[quote]Triceptaurus wrote:
It’s all just shit sugar and of no use at all (maybe for a bodybuilder the day before a comp, but dats it.) Carbs don’t build muscle, don’t repair muscle and don’t build cell walls.
[/quote]
Exactly. I just like to pretend that carbs play a vital role in overall physique improvement (gaining and cutting), but I guess I’ll fess up here… it’s all just a sham. Many other Pros and coaches do this too. It’s actually a giant conspiracy. In fact, Thibs and I had a huge laugh about it over some carb-free beers when the cameras weren’t filming us last time I was out in Colorado.
S
[quote]george1011 wrote:
you’re right triceptaurus all those people eating carbs peri workout are doing themselves no good at all…[/quote]
Dude…I ate carbs for several years and these bumps just grew all over my body. It was horrible.
[quote]wannabebig250 wrote:
[quote]LoRez wrote:
[quote]wannabebig250 wrote:
[quote]Aragorn wrote:
[quote]wannabebig250 wrote:
- lots of sets of low reps (3-5)
- one set of low reps (3-5)
- lots of sets of high reps (10-15)
- one set of high reps (10-15)
[/quote]
So, um…what exactly does that leave that DID work for you?[/quote]
a hybrid of dorian yates HIT and max OT. made more progress in the last month of 2012 than i did all year[/quote]
Mind elaborating a bit more than that?[/quote]
sure. basically on my big compounds for that muscle group i do one set in the 4-6 range and a 2nd lighter on in the 6-10 range, both heavy as shit and to complete failure to the point where im grinding out the last rep for a few seconds. only 1 or 2 light warmup sets before those just to get my CNS used to the movement pattern.
on the isolations i do 1 or 2 warmups and one hard set to failure in the 6-10 range.
so back day lets say would be:
pullovers 2 warmup 10-15 reps, 1 work set 6-10 reps
pulldowns 2 wm 8-12, 1 ws 6-10
deadlifts 2 wm 4-6, 1 ws 3-5 1 ws 6-8
dummbbell rows 1 wm, 1 ws 4-6 1 ws 6-10
some upper back row, 2 wm 10-15, 1 ws 6-10
shrugs, 2 wm 8-12, 1 ws 6-12
so for back im ONLY doing 8 work sets to failure, but im completely demolished and sore as fuck the next few days. nothing fancy here, just a balls to the wall approach done in under an hour and going home to eat and recover.
shoulders day, which has put some great size on in a short time compared to the rest of the year was:
smith military press 2 wm 10-15, 1 ws 4-6, 1 ws 6-8
DB lateral raises 1 wm, 1 ws 6-8
machine lateral raises 1 wm, 1 ws 6-10
rear delt machine 2 wm, 1 ws 8-12
very simple stuff. i tried that new fad of doing all your laterals first and hitting presses last…yea, no. my shoulders need some heavy poundages to grow.[/quote]
Thanks for sharing this. I might use some of this down the road.
[quote]ESX wrote:
Didn’t work for me:
Those JM swings for delts. Partials at the end of the set are great, but 3-4 sets of swings just did nothing.
[/quote]
BLASPHEMY!!!
And what’s this about carbs?? So this whole time I’ve been doing it wrong 
[quote]Triceptaurus wrote:
Carbs. Pre workout carbs. Peri workout carbs. Post workout carbs. It’s all just shit sugar and of no use at all (maybe for a bodybuilder the day before a comp, but dats it.) Carbs don’t build muscle, don’t repair muscle and don’t build cell walls.
[/quote]
LOL. You must be trolling son.
[quote]COMEONDIESEL wrote:
[quote]Triceptaurus wrote:
Carbs. Pre workout carbs. Peri workout carbs. Post workout carbs. It’s all just shit sugar and of no use at all (maybe for a bodybuilder the day before a comp, but dats it.) Carbs don’t build muscle, don’t repair muscle and don’t build cell walls.
[/quote]
LOL. You must be trolling son.[/quote]
There are essential proteins and fats but I’ve never heard of a essential carbohydrate. There is no such animal
[quote]ElevenMag wrote:
[quote]COMEONDIESEL wrote:
[quote]Triceptaurus wrote:
Carbs. Pre workout carbs. Peri workout carbs. Post workout carbs. It’s all just shit sugar and of no use at all (maybe for a bodybuilder the day before a comp, but dats it.) Carbs don’t build muscle, don’t repair muscle and don’t build cell walls.
[/quote]
LOL. You must be trolling son.[/quote]
There are essential proteins and fats but I’ve never heard of a essential carbohydrate. There is no such animal[/quote]
I think the two questions here are “Essential for what?” and whether anyone on these boards are only concerned about “essential” things instead of optimizing the body’s ability to increase muscle gains.
[quote]ElevenMag wrote:
[quote]COMEONDIESEL wrote:
[quote]Triceptaurus wrote:
Carbs. Pre workout carbs. Peri workout carbs. Post workout carbs. It’s all just shit sugar and of no use at all (maybe for a bodybuilder the day before a comp, but dats it.) Carbs don’t build muscle, don’t repair muscle and don’t build cell walls.
[/quote]
LOL. You must be trolling son.[/quote]
There are essential proteins and fats but I’ve never heard of a essential carbohydrate. There is no such animal[/quote]
LOL!!!
Bro-Science Academy is turning them out in the millions. I wish Professor Google would get shot in the ass before next semester.
does anyone have pictures of guys who got big without carbs?
[quote]browndisaster wrote:
does anyone have pictures of guys who got big without carbs?[/quote]
Honestly, the only impressive person on this site that has ever advocated no carbs (well, he had one carb day per week) for gaining as well as cutting was MODOK. I have a ton of respect for MODOK’s posts, but I really began questioning the no carb thing a couple of months ago and have (finally) stopped with that nonsense.
Worth mentioning, though, that MODOK never said it was optimal for muscle gains–he was typically discussing long-term health.
[quote]Professor X wrote:
[quote]ElevenMag wrote:
[quote]COMEONDIESEL wrote:
[quote]Triceptaurus wrote:
Carbs. Pre workout carbs. Peri workout carbs. Post workout carbs. It’s all just shit sugar and of no use at all (maybe for a bodybuilder the day before a comp, but dats it.) Carbs don’t build muscle, don’t repair muscle and don’t build cell walls.
[/quote]
LOL. You must be trolling son.[/quote]
There are essential proteins and fats but I’ve never heard of a essential carbohydrate. There is no such animal[/quote]
LOL!!!
Bro-Science Academy is turning them out in the millions. I wish Professor Google would get shot in the ass before next semester.[/quote]
Bro-science… more like actual science. Your liver can create carbohydrates in order to power you brain; The only organ that prefers this type of fuel. The rest of your organs prefer fat for energy. Before you start with muscles need carbs to lift weights bs remember you can store about 4 days worth of glycogen in your liver so you don’t need that many carbohydrates in you diet for optimal storage and use for energy. Obviously hundreds of grams of what is essentially just sugar is plain old unnecessary. Too bad most people don’t experiment and find out just how much they really need. Too many sugarholics these days