Mike O'Hearn's Power Bodybuilding: The 12-Week Program

if you watch the video(s) he says he likes a rest time of 3-5 mins per set, lol.

shall i increase weight every next set?

Very far from the truth. natty athlete should have no problem here.

this program is awesome! for someone who doesn't give a **** about getting ripped, this works. Its about raw power and strength, not carving exercises. Squats, leg press, dead lift, and bench press are power lifts. If you are serious about getting purely strong and powerful, this is a good start. But if you want to get torn and lean, not exactly the best.

This is a ****** workout no matter what your goal is. Not enough rest days, too much volume on the arms and shoulders and too much overlap. Why in the hell would you work bis the day before legs.

I have training with this system test drive last week and full speed this week (counting this as week one). I have minimal residual soreness and using arms day before back makes me focus on pulling to the hip moreso than the chest on rows. All about kinesiology and movement.

what'd you say about starting strength then? Squatting heavy 3x a week.

this programs is in no way for newbies.... its for bodybuilders and experienced lifter if you listen to what he says......

My thought exactly. Why do back the day after bis. Pretty stupid if you ask me.

you guys are probably doing it wrong...

too many people trying to dis this... how about you try the workout first?? no different than doing bis and back on the same day.. or supersetting a bicep and back workout.. try it out this workout is great.

bent over rear delts do and so does the 2 different up right rows work them ....just add some shrugs i guess lol

i also added calves too the workout

your ignorance kills me, deadlift is the ultimate trap builder, especially at that volume tool......

I'm no expert, but that seems like an ideal situation. Eat when you wake up, breakfast should usually be your largest meal of the day anyway. Then wait 45-60minutes before taking your pre-work out supplements and head to the gym. Then get your shake or post workout meal in right after your finished with your lifts.

hey bro, i train in the am too, but heres how i eat before the gym, 3 jumbo eggs, 50g of oatmeal, a banana and a serving of pro, blend it all in a serving of milk, when you blend your food your body doesnt have to waste time and energy breaking it down it can start the digestive process immediately so after 30 min you r good to go bro

I second what Trevor just stated. I go with 2/3 cup pasteurized egg whites, 8 oz. lactose free skim milk, 1 banana and 1 scoop of whey protein. I even am considering adding a tablespoon of natural peanut butter just to drive in some healthy fats and calorie count.

Post workout, if you are on the fast food run because of schedule, might I recommend a plain potato and small chili from Wendy's. Inexpensive, filling and surprisingly nutritious.