This should be very helpful for people who want to pack on serious muscle. Read it over, but make sure you read it twice, just to decipher what the reader said. Reader, you ask? And I'm the one that doesn't proofread? I don't think he got past his initial paragraph.
My plans are very much the opposite of what a lot of people think. I realize this, and I just don't care. I train the way I like, and I make gains. My plans are as follows:
- Use a very short rep range (4-6), in a HIGH VOLUME workout :)
- Eat a lot, approximately 3500-4000 calories (about 60% carbs, 30%protein, and 10% fat)
- Alternate workout schedules every two weeks (just to switch off schedules, and, if nothing else, eliminate boredom)
Just remember all I want to become is someone marked by persevering, painstaking effort; using work or energy day in and day out to effectively tear down muscle fibers over extended periods of intense fatiguing movements:). Of course I wouldn't say that in public, nobody is that much of a fruit:).
This is my workout plan:
Click HERE for a printable workout page!
|Dead Lift - 4x 3-5 reps||Barbell Curls - 5x 4-6|
|Pulldowns to the front - 4x 6-8||Dumbbell Curls - 4x 6-8|
|Pulley Rows - 4x 6-8|
|Dumbbell Rows - 4x 6-8|
|Barbell Bench Press - 3x 3-5||Lateral Raises - 4x 8-10|
|Incline Bench Press - 3x 4-6||Bent Laterals - 4x 8-10|
|Dumbbell Press (flat/incline) - 3x 6-8||Dumbbell Press - 3x 4-6|
|* Pressdowns - 4x 6-8
Reverse Grip Pressdowns - 4x 6-8
|Wrist curls - 4x 4-6|
|1 arm Pulldowns - 4x 6-8||Wrist roller|
|Skull Crushers - 4x 6-8||Wack It (Just kidding!)|
|Upright Rows - 4x 4-6||Crunches - 4x 20|
|Dumbbell Shrugs - 4x 6-8||Reverse Crunches - 4x 20|
|Medicine Ball - 4 x50|
|Leg Press - 4x 6-8||Standing Calf Raise - 5x 4-6|
|Leg Extension - 4x 10-12||Leg Press Calf Raise - 3x 6-8|
|Leg Curl - 5x 8-10|
|Squat - 5x 6-8|
Click HERE for a printable workout page!
Of course, there is something wrong with this workout plan, because if there wasn't, Big Red and Anthony Church wouldn't have anything to write about, would they? Well, anyway, my goal is to gain some serious strength and mass, and I plan to achieve that using this workout plan.
I am going to try doing each muscle group twice per week, and see if it works better than the one per week I have always used. If it yields better results, I will stick with it. If I don't gain much strength or mass, I will go back to once per week. Now, on to the nutritional aspect of this program:
Now, I plan to eat 60% carbs, 30% protein, and 10% fat. I read in the book Power Eating, by Susan M. Kleiner, who deals with nutritional needs of athletes and bodybuilders (not middle aged women who want to lose a few pounds, AC:), that to build one pound of muscle, you need to eat 2500 calories.
She claimed that you should consume most of these calories from carbohydrates. Now, I wouldn't dare argue with Maria C. Linder, (the Maria C. Linder of California State University Fullerton:) on the issue regarding carbohydrates.
Though isn't it funny, that if this lady knew so much about nutrition, and Susan Kleiner didn't, that Maria C. would be the nutritional consultant to GNC, one of the largest, if not the largest supplement chains in the world, not working at California State University Fullerton? Just wondering.
The last area I wanted to cover was the supplements I am going to use. I will be using EAS Simply Protein, N-LARGE 2, L-Glutamine (Prolab), and Creatine (AST Micronized Creatine). Other than that, there isn't much to talk about in the training or nutrition aspects.
On a different note: When I say that I would take size over knowledge, how am I contradicting myself when I say that I am not lucky enough to be that big, not even needing to know about training or nutrition, to not need to do my own research to get big. My point is, I have to do research to get big, but if I had the choice of being big or having knowledge on the subject, I would take big.
Another thing, when AC said that we aren't middle aged women, but HARD-CORE bodybuilders, I shook my head in disbelief, after he just rambled on about how high volume training is bad. I strongly disagree with being able to have a hard core workout doing 2 sets of 2 exercises per bodypart. Pushing past your limit, going out until you feel like your dead, that's hard core. Not 20 minute then hit the shower workouts. But who am I to say? I am nothing but a tip-flick:)
Listen: If someone goes out and writes a 4-page article review on someone else, you know two things. Those two things are the facts that they have no life, and they have a problem with you. I realize that there are a certain two people who do have a problem with me. One of them happens to be a know-it-all, and the other one sucks up to him. They insulted me throughout the whole article, and I don't put up with things like that.
They can make fun of me all they want, but that was just crap. People, make your own decisions regarding health and nutrition, based on the facts. That was what I was trying to get at by writing the new thought article. I gave you my beliefs, which obviously differ from others'. People don't like a man that speaks the truth. It shows in the review written on my article. I realize the message boards are filled with trash talk written about me. It doesn't discourage me.
It's ok to be the most outspoken person in a community. That way people know you aren't afraid to speak your mind.
Be outspoken. Be yourself.