Archive for the ‘Training’ Category

DC Style Training

DC training * (Part 1)

Bodybuilding as a whole is extreme and you must go to extreme lengths to be an out of the ordinary bodybuilder in this activity. The human body in no way wants to be 270 to 330 lbs of extreme muscularity. It wants to be a comfortable 155 to 180 lbs and will do a lot to keep a person at that homeostasis level. Jon Parillo was on the right track years ago when he was trying to make bodybuilders into food processing factories. It takes extreme amounts of food (protein), extremely heavy weights, sometimes extreme supplementation, (the choice) of extreme drugs, and other extreme situations to take a person who by evolution and genetics should be 180 pounds and make him into a hardcore 3 hundred pounds. OK first I have to go over some principles I believe in regarding training and I’ll hit more on training details later on.

a) I believe he who makes the greatest strength gains (in a controlled fashion) as a bodybuilder, makes the greatest muscle gains. Note: I said strength gains–everyone knows someone naturally strong who can bench 400 yet isn’t that big. Going from a beginning 375 bench to 400 isn’t that great of a strength gain and won’t result in much of a muscle gain. But if I show you someone who went from 150 to 400 on a bench press, that guy will have about 2.5 inches more of muscle thickness on his pecs. That is an incredible strength gain and will equal out into an incredible muscle gain. Ninety-nine percent of bodybuilders are brainwashed that they must go for a blood pump and are striving for that effect–(go up and down on your calves 500 times and tell me if your calves got any bigger). And those same 99% in a gym stay the same year after year. It’s because they have no plan, they go in, get a pump and leave. They give the body no reason to change. Powerbodybuilders and powerlifters plan to continually get stronger and stronger on key movements. The body protects itself from ever increasing loads by getting muscularly bigger=adaption. I’M going to repeat this and hammer it home because of its importance: THE PEOPLE WHO MAKE THE GREATEST STRENGTH GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER TIME ACCORDING TO THEIR GENETIC POTENTIAL. If you reading this never get anywhere close to your ultimate strength levels (AT WHATEVER REP RANGE) you will never get to your utmost level of potential size.

b) I haven’t seen a guy who can squat 500 for 20 reps, bench press 500 for 15 and deadlift 500 for 15 who was small yet —but I have seen a lot and I mean a lot of people in the gym and on these Internet forums that are a buck 65 or two and change, shouting that you don’t have to lift heavy to get big (in rare cases you will see a naturally strong powerlifter who has to curb calories to stay in a weight class and that is the reason he doesn’t get bigger).

c) Training is all about adaption. In simple terms you lift a weight and your muscle has one of 2 choices, either tear completely under the load (which is incredibly rare and what we don’t want) or the muscle lifts the weight and protects itself by remodeling and getting bigger to protect itself against the load (next time). If the weight gets heavier, the muscle has to again remodel and get bigger again to handle it. You can superset, superslow, giant set, pre exhaust all day long but the infinite adaption is load—meaning heavier and heavier weights is the only infinite thing you can do in your training. Intensity is finite. Volume is finite (or infinite if you want to do 9000 sets per bodypart)…everything else is finite. The Load is infinite and heavier and heavier weights used (I DON’T GIVE A CRAP WHAT SOME BUCK 58 POUND WRITER FROM FLEX MAGAZINE SAYS) will make the biggest bodybuilder (add high protein, glutamine and drugs to the mix and you have one large person).

d) The largest pro bodybuilders in the last 10 years (outside of Paul Dillett who is a genetic alien and I think could grow off of mowing lawns) are also the very strongest (Kovacs, Prince, Coleman, Yates, Francois, Nasser (although he trains lighter now). For anyone who argues that they have seen so and so pro bodybuilder and he trains light—well I will bet you he isn’t gaining rapid size anymore and that his greatest size increases were when he was training **** heavy going for his pro card. Of course he will convince himself and others that he is "making the best gains of his career" though because no one likes to think what they are presently doing isn’t working and they are running in place. Sadly heavy drug use can make up for a lot of training fallacies and leave people still uninformed on how they became massive. Ronnie Coleman is definitely in an elite class of muscle building genetically yet do you see him doing isolation exercises with light weights to be the most massive bodybuilder on this planet? NOPE! Ever see his video? 805 deadlifts for 2 reps, 765 for 6 reps deads, front squats with 600LBS for 6, 200LB dumbbells being thrown all over the place for chest, military presses 315 for 12 and a double with 405. I believe Coleman was clean or close to it when he was powerlifting and when he was an amateur bodybuilder. He won the Natural Team Universe and got his pro card at roughly 220-230LBS shredded to the bone and if that was natural or close to it–that’s about 270LBS offseason and would be a huge natural bodybuilder. Since that time he has hooked up with Chad Nichols and blasted (with juice) up to his current 265LBS contest weight and 320LBS offseason. He trains heavier now than he ever did! The man has used extremely heavy weights and powerlifting fundamentals (even with his superior genetics for muscle size) to become the most impressive bodybuilder walking the globe. Well, if the man with some of the best genetics to build muscle out there is using back breaking weights trying to get bigger isn’t that more of a reason the mere mortals of genetics in this sport should maybe take note? There are other pros out there with genetics on par with Coleman and using the same amount of drugs yet aren’t pushing the limits with poundage’s in training as does Coleman. You figure it out then, why is he absolutely crushing everyone onstage by outmuscling them if all things besides training are equal?

e) Who is the last incredibly massive bodybuilder you have seen (juice or not) who couldn’t incline 405, squat 550, deadlift 550. I am talking freak-massive AKA Dorian, Kovacs, Francois, etc…..there are slew of guys in gyms using mega amounts of steroids on par with pros who are no where close to a pro’s size, some with mediocre genetics, yet some with superb genetics. But the pro’s using weights that are up there in the stratosphere are by and large the most freakish. These are pros we are talking about, who all have superior genetics for muscle accumulation. Do you think Yates, Francois, Cormier etc all just had natural genetics for incredible strength, not ever having to work for it? Jean Paul Guilliame is the only clean professional bodybuilder I ever trusted to be truly natural. The man is a smaller pro training without the juice yet trains incredibly heavy for his size–405LB squats rock bottom for up to 20 reps and his wheels are incredible. Flex Wheeler and Cris Cormier were the same height, the drugs are equal, Flex trained light, Cormier trains heavy. Cormier outweighs Wheeler onstage by 30LBS! Genetically, Wheeler is unsurpassed in pro bodybuilding, I think you already know the answer to this one–case closed. I usually don’t like to use pro bodybuilders for examples but in these cases, my points are proven.
For those training clean-if you got guys doing massive amounts of steroids in gyms around America, who are not putting on appreciable size because they train with light weights, what in your right mind could make you think you will gain appreciable amounts of muscle mass as a natural training light?!?! One million people in the United States have admitted to using steroids–1 million!!! That is one out of every 300 people walking around. How many big people do you see out there? Not many. It sure isn’t close to 1 million—- because 98% of bodybuilders have no clue what needs to be done training and eating wise to become elite.
f) Please think of the times when you made the best size gains—the first time is in the first 2 years of lifting WHEN YOU MAKE YOUR BEST STRENGTH GAINS TOO! Then things start to slow down.. What’s the next time?–You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. And you get dramatically bigger! (I’M taking into effect protein assimilation, recovery etc also). The greatest strength gains you make will result in also the most rapid size gains (if you’re taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group).

g) I believe in Powerbuilding not bodybuilding–using techniques that build the most strength gains in the fastest time possible while using the most effective exercises for that person. I am positive I could take 2 twins–have the first one do his own thing training wise, but using the same drugs, supplements and nutrition as the twin I train……come back a year later and the twin I trained would have 25LBS more muscle.

h) I’ve seen powerlifters (who catch a lot of guff from bodybuilders for being "fat&quot diet down and come in and destroy bodybuilders in bodybuilding shows time and time again. Over and over. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows.

i) Heavy is relative–it doesn’t mean 3 reps — it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom–that’s as heavy as I can go on that exercise for 20 reps. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 8-50 reps. The day you can squat 400LBS for 20 deep reps will be the day you are no longer complaining about your leg size.

j) No matter what the method someone uses to gain super strength gains-it’s imperative they do so. Again if you put someone out on a deserted island with 135LBS of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight…the sad story is his gains will quickly come to a halt because his limiting factor is the amount of strength he will gain. He has 135LBS to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes, in 5 years I’ll show you a big Gilligan.

k) I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"–you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. If you don’t write down your weights and every time you enter the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr. Hypothetical gym member does 235 for 9 on the bench press this week, "tries to keep his body guessing" by doing 80LBS for 13 on flyes next week, 205 for 11 on inclines the week after, 245 on hammer press for 12 the week after that –and so on and so on—there is only a limited number of exercises you can do. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything? Absolutely NOT! Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change? Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. All year long have the first twin blast away until he brings his squat with 20 reps from 185LBS to 400LBS. Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. Believe me he is always going to be sore and he will be shocking the body every time but the sad truth is he will not gain **** after about the third leg workout because the load didn’t change. There is no reason for his legs to grow in size due to the strength demand presented. The first twin who can now squat 400 for 20 is going to have some incredible wheels.

l) I use a certain method in my training because in my opinion it is the utmost method to rapidly gain strength. More on that later. Others might like a different method, that’s up to them, doesn’t matter as long as they are rapidly gaining strength. If you’re gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. Take that exercise and method to its strength limit and when you get there, then change to a different exercise and get strong as hell on that exercise too.

m) For the next few months take note of the people you see in the gym that never change. They will be the ones using the same weight time after time on exercises whenever they are in the gym. These are the people who use 135, 185, 225 on the bench every time its chest day. Your best friends in the gym are the 2.5LB plates–your very best buds!!! You put those 2.5LB plates on that bar every time you bench press for 52 weeks and now your bench is 250LBS more at the end of the year! That would equal out to another inch to inch + half thickness on your chest. Can it be done? Probably not at that rate but TRYING TO DO IT will get you a lot bigger than doing what 98% of the people in the gym do. Unless you are gifted genetically to build muscle at a dizzying rate (most people aren’t), the largest people in your gym will also be the ones heaving up the heaviest weights. Do you think they started out that way? No, they were probably 175 lb guys who bulldozed their way up to that level. A perfect example are male strippers. These guys use a boatload of drugs on par with hardcore competitive bodybuilders. After an initial phase where they grow off of steroids like everyone else–their growth stops (like forever). Why? Because they aren’t eating 500 grams of protein a day and don’t fight and claw their way to 500LB bench presses and 700LB squats and deadlifts. They stay on the drugs for years and years while stripping but don’t go beyond that 200 to 220LB range. So much for juice being the total equalizer. I don’t know why pseudo experts try to make training such an elite science when in actuality it’s pretty cut and dry. If you keep a training log and note your weights used for the next 5 years and find they are still the same you will pretty much look "still the same" in 5 years. If you double all your poundage’s in the next five years in everything, your going to be one thick person …..If someone ever took a ratio of people who don’t make gains to people who do, it would be pitiful. I would venture to say that 95% of people in gyms across this country aren’t gaining muscle and are wasting their time. The absolutely best advice I could ever give a guy starting out lifting is "go train with an established power lifter" and learn all the principles he trains with. There would be a lot more happy bodybuilders out there.

So now you guys know I believe in the heaviest training possible (safely)—I think I hammered that home, I needed to do that because so many bodybuilders are lost on how to get from A to Z…’s all part of my quest to make the biggest heavy slag iron lifting, high protein eating, stretching and recuperating massive bodybuilders.

PWorkout 1
CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: rear rack chins to back of head 100 x 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts a brutal straight set of 8 reps and then a heavier debilitating 4 rep one (after warmups of course) (then stretches for back)

Workout 2
BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 10-12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat –a brutal set for 10 reps (My legs are a strong bodypart and I allow people with good legs to go with one straight set only–but if your quads are playing catchup to the rest of the body, then you must do a heavy set of 4-8 reps followed after a rest by a "good god I freaking hate Doggcrapp" 20 reps set. Those quads will catch up in size pronto
Then stretches for quads and hams.

The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad. So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both. If I can’t or I don’t beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believeme this adds a grave seriousness, a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don’t beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop. At that point you must turn to a different exercise and then get brutally strong on that one. Then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you’ll start somewhat lower and build up to a peak again–and trust me that peak will be far more than the previous one. Some exercises you’ll stay with and gain strength at for almost up to a year and some exercises you’ll be at the limit in 4 weeks and lose them but its all in the plan. For example– I love reverse grip bench presses, knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315, I have to get at least 19 reps RP or so. If I’m feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that’s it. If I know I’ve plateaued out I MUST CHANGE THE EXERCISE. That’s the key to constant progression. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again, it’s all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.

I find myself irritated now when people look at me and say "genetics" or something to that effect–its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stick boy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a freaking normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must have always been big" and "you have good genetics". That’s tough for me to hear thinking how psyched I was to weigh more than 170 at one point. I’ve only trained a few true mesomorphs. Mesomorphs don’t need trainers usually. I train ectomorphs and endomorphs predominantly. With all sincerity I can make 200lbers into 250lbers and 250lbers into 300lbers (I feel) quicker than anyone else. I dont mean that to sound cocky, please don’t take it that way but Ive grown accustomed with what I’m accomplishing with people to know I’m very good at it. Most trainees all think the same thing seeing how my workouts are set up-"am I doing enough?"–If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, that’s half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly, truly train balls to the wall hard. Personally, if I do a 20 rep hack squat with slag iron heavy weights….at 10 reps I am seriously doubting I am going to make it—at 14 reps IM seeing colors—at 17 reps IM asking God for help–and the last 3 reps are life, death, or rigor mortis—I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that I’m cruising at 70% at the most. If all you get out of my articles is the mindset of heavy weights, low volume, stretching, and frequency of body parts trained-I would be very happy because then I would have you on the right path to get you where you want to be.

It is so tough to talk about training when I am not in front of someone. In real life or at my gym people will see me or someone I train and be convinced that my system works very well. And in person I can explain how it all fits together. But for some reason giving an opinion on training online offends a lot of bodybuilders. It is like a blow to their ego as if your putting them down or telling them they don’t know how to train. And then you get every HIT, periodization, and brainwashed Wieder principle disciple arguing with me why their method is the best and I am wrong. People get pissed if they think what they might be doing training wise is wrong or not the most productive. It’s human nature.

I seem to get alot of advanced bodybuilders over 250lbs come to me and I get them by their sticking points and up toward (and past) the 300lb mark. I can continually turn 170lb guys (who go along with me 100%) into 260lb plus monsters over and over but I cannot help guys who are 190-230lbs who are stuck in their ways. Those guys can continue to take the long road or never get there. In the past years since I’ve put my methods out there to view, I continue to hear different arguments against my way of training. Hey it’s radically different than the norm and like I said people can’t stand to think what they are presently doing training wise isn’t the best! So far I’ve heard the usual gamut (overtraining, undertraining, undervolume, CNS saturation). One guy who said "not enough stimulation per workout"-sadly he has confused volume to equal gains. WRONG!!! If volume = gains go head and do 100 hard sets per bodypart and do each bodypart once every 3 weeks. Please tell me what incredible gains you get.

To me all this is an egotistical way to debunk a radically different method because you don’t want to believe what your presently doing is incorrect or ‘slower gaining’. Every bodybuilder that I have trained in person has gained at least 47lbs! My top guy who is online I believe is at 77lbs gained now. This sport is full of fragile egos, pseudo-experts, armchair bicep curlers. I am a very advanced bodybuilder but the only thing I am conceited about is I truly believe I could take anybody reading this and turn them into a 4.0lbs per inch bodybuilder. I love taking a humble bodybuilder who doubts his genetics and making him the largest guy in his gym. That is so fun for me. I love the people who whisper in the corners that "he must be loaded to the hilt" yet he is on the same things they are. I love hearing the petty jealousy and anger that comes over other bodybuilders now that the guy I trained is the big boy on the block. I’m not pushing my methods on anyone. I want you to decide for yourself with deductive reasoning. But if you have been lifting for 4-5 years and people aren’t commenting, stating or asking questions about you being a bodybuilder on a daily basis-I think that’s embarrassing and you might want to question if what you are doing training wise has merit to it. I only train hardcore bodybuilders (and some fitness girls) down here in So Cal. (its not my main job–I turn down a great deal of people due to my own personal reasons–which are mostly after interviewing them I feel they wont do what I say 100%) I am very, very good at turning normal people into the biggest bodybuilders in their area. In person I’ve trained 7 people bodybuilding wise in the last 4 years (5 used super supplements 2 were clean). Every one of those people gained at least 47lbs on their body-weight at roughly the same or less body fat.

1)188 to 260(2.5 years)

2)172 to 254 (3 years)

3)208 to 261(clean! genetic mesomorph 1 year)

4)218 to 275 (cut his juice in half, doubled his protein, showed him how to train correctly-2 years)

I’m presently training one guy in person named Roland who is 248lbs at 6feet and Ill have him up to 300lbs within less than a year no doubt about it. (I’m stating that because I like putting pressure on myself and I will show the board his pics when I get him there), that was quoted by Dante……the man behind DC.


Do you know how sick it makes me when guys say, “I have been using steroids for 6 months now and I still can’t grow?” This only makes me mad because it’s so easy to get big if you have the time and the energy to put into your body. It’s the same as everything else in life, you get what you give.


Training is about 30% of the struggle but it is very important cause without it, you simply will not grow. The best advice I can give when it comes to the training part is that you have to keep your body guessing, which I can’t stress enough. Also, this is a life long journey and NOTHING will happen overnight. I like to split up my routine into one body part per day and switch it up every month in exercises, sometimes compound and sometimes basics,sometimes machines, and sometimes dumbbells. If you are still having trouble putting on mass(which is what you must do first), then you have to use all basic movements and utilize power-lifting exercises to reach your goal. The best mass builders are Bent-over rows for your back, dead-lifts for overall thickness in the hams and back, bench press for the chest, straight bar curls for the biceps, skull crushers for the triceps, squats for the legs, and military press for the shoulders. If your not using these exercises, you better start. Also remember to always take 2 days to rest and never over-train. This would be a good ideal split for beginner or intermediate:






Saturday-Biceps and Triceps



OK, now it would be stupid of me to say that you can get super huge without gear, and it’s just not possible. However, I would suggest that you take your training to the absolute maximum without drugs first, until you have reached your natural genetic potential. Most people will say you need all kinds of different drugs to get huge, which is not true at all, you will need all kinds of drugs if your planning on being a pro. To play it safe after you have decided to use drugs, keep it simple and I guarantee you that if you rely on YOU and your training and nutrition instead of the drugs, then you will have a much better bodybuilding regimen. Too many people out there are relying on drugs and not paying enough attention to their diet or their training. It’s very important that you only use one substance to start out with, testosterone would be a good choice. In order to get to the size in which we are talking then your gonna need it. The problem is that once your genetics have run out of room for growth than what comes next? This is when steroids are needed to continue on with your journey. Testosterone as your anabolic and deca or eq as your androgenic, this is all you will need and the dosages depend on how healthy you want to be.


The only way to be positive that your staying healthy while taking steroids is to make sure you find a doctor that you trust. I found one and it took me a few years to do so, but now I trust him with my life and you should too. You will want to have regular blood tests done to make sure your liver is functioning properly as well as the other internal organs. Do not be afraid to tell your doctor whats going on, it’s the only way to help for him.


Sleep is one of the most missed factors when it comes to growing. You grow when you sleep, and without it you will not grow! It’s that simple, estimated 6-8 hours of sleep per night is normal for optimal growth. So make sure you get that nap in, it will benefit you in the long run.


Diet is the most important factor when it comes to getting big. Your gonna need to pack in as much protein as possible and also figure out what your daily recommended allowance is. Once you find how many calories you need per day just to maintain, then you need to add 500 calories to that, and make sure you keep a log. Say your calories needed per day is 3000, now add 500 calories to that which gives you 3500. Write down in a log book everything you ate or drink in a day and add up the calories. One you has stopped gaining weight this way, then simply add another 500 calories and so on until you reach your target weight.You should always drink 1-2 gallons of water per day.

Try to get most of your calories from proteins,healthy fats, carbohydrates,and simple sugars. Your protein source is going to be totally up to you but this is what i use: carnivore beef protein,red meat,burgers,chicken,tuna,eggs,and turkey. Try to eat clean, even when bulking. When people say eat clean it means make home cooked meals basically. Don’t add unneeded salts and butter,spices,or fats. It’s unnecessary and really unhealthy.


Guys, now we have covered all the basic necessities of what’s needed to get big and lean. It’s really easier then you think but here it is again broken down for you.

Training-make sure you keep your body guessing and train with 100% intensity giving yourself a break on two days. Be sure to use basic compound movements when bulking.

Sleep-very important that you get 6-8 hours of sleep.

Gear- The only two drugs needed to remain healthy and get huge is Testosterone and DECA or eq. The drugs are the least important.

Diet- You must eat and I can’t stress this enough, the more food you eat, the bigger you will get. Eating is the most important factor in getting big, IMO.

Food has to be your number one priority and I can guarantee you that if your not growing , it has something to do with one of the above mentioned. Best of luck to you guys and like i said, be patient because that is the reason why most guys do not make it to be HUGE, they didn’t try long enough.

P.S. It took me 14 yrs to look like I do and all I did to get there is do what I just wrote.

Written By: Kane999

Possibilities Of Looking Like A Pro With Good Health

What are the possibilities of looking like a pro bodybuilder without the repercussions of having bad health? I’ll Make this a step by step approach and narrow it down as to exactly how it is possible, and why.


First of all, genetics are a number one role in deciding on exactly where your body will end up. Only perfect or nearly perfect genes will allow the body to give the appearance of a professional. Now granted, there are a ton of pros who absolutely look horrible, or one body part doesn’t match the other, or one side of the body is not equal to the other. There are also a number of people who think they are pros, which in deed, are not. Kevin Levrone for instance, has very very perfect genes. Does this have to do with his father being a geneticist, possibly pumping every option possible turning him into a monster? No one will ever know. Anyway, back to the subject, the answer is without good to great genes then it’s impossible of becoming a pro. Now on to the next step.


Alot of people get the wrong idea and believe the stupidity of every “wanna be” bodybuilder on the web. These guys are taking massive amounts of anabolics and androgenics and peptides out the ying yang. It wouldn’t be surprising if they spent well over 100,000 dollars a year in just human growth hormone alone. Most pros I know use a minimum of 2000 mg of test per week. Taxing on the liver? Absolutely, most use more than a bottle a week of liv52 just to maintain somewhat near normal,  healthy enzyme levels. As for the HGH, 20-30 ius every day is what is used for the off-season,and 12-15 near contest only to hold down water retention and swelling. Do you know why most pros have a belly that protrudes their chest, but still shows ripped abs? Because HGH floats around the belly and body and grabs on to the first vulnerable cell that it sees. Therefore, if the intestines or stomach is closest to the inject, then thats where the hormone sticks and then promotes growth in that area. Next drug that has to be used is insulin. As dangerous as it is, it’s the most common used drug in bodybuilding(at a pro level). Why? Because when used properly with the use of GH, it’s unstoppable, and presents the most amazing results known to man. The only downfall to insulin is that it WILL kill you if it’s taken the wrong way and /or at the wrong time. OK, now let’s move on to IGF-1 which is the newest in bodybuilding’s miracle drugs. Amounts of 150-300 mcg’s daily for 50 days on and 30 days off all year round. It is an amazing drug and it must be taken carefully as well. Igf-1 raises your sensitivity to insulin making it more powerful, so if your running igf,gh,and insulin, you must be very careful. And yes, pros run all three most of the year round. Oral steroids like dianobol and anadrol  are a bodybuilder’s treat shall we say. Taken in massive amounts, which again without the proper genetics your liver will shut down, and not many people can take the amount that a pro does. Dianobol alone, 200 mg per day is not out of the ordinary. So now that you know the “real story” behind what the pros are doing, this is my year round run, and I’m very close to being a pro.


Testosterone Enanthate-2000 mg per week

Testosterone Propionate-100 mg EOD

Nandrolone Decanoate-1200 mg per week

HygetropinHGH-20 ius everyday PWO

IGF-lr-3-100mcg bilaterally (200 mcg total) PWO 5 min before growth

Insulin-15 iu’s 5 min after hgh PWO(do not try this)

Dianobol-140 mg daily 50 days on 50 days off

This is my usual off season cycle and I would say most pros use a little more.


Next to cover is the diet, or should I say “protein intake.”

I won’t touch too much on the diet of a bodybuolder because thats not what we are here to listen to. Protein is very very very high for pro bodybuilders, 600-700 grams per day, once again, is very harmful to the liver. Some people once again, without perfect genes, simply can not handle this much protein. With the help of anabolics and HGH to raise protein synthesis is the reason this is possible. I know what your thinking nut i can assure you that it is very possible.


Now that we have touched on all the necessary components of what makes a pro look the way he does, the answer is very clear. Now, it’s not possible to look like one without having some kind of health defects,but it is possible to still be very big and look great. We can all see the very clear evidence of why we couldn’t possibly be healthy at that size but I guess what it all comes down to is, how far are you willing to go to reach the size of these guys? I would GET BIG, OR DIE TRYIN.”

I hope this helped clear the air a bit, and always remember that it’s very possibly to be huge without health risks


Do you want great information on bodybuilding, diet, nutrition, fitness, news, and gossip all in the same place? Well then join our bodybuilding forum at today! Learn everything you possibly need to and also see what others are talking about. Thank you!

Training Routine:Mass Builder

A good mass builder always includes compound exercises but the main secret is to keep your body guessing for what’s coming next. I’ve laid out one of the best 5 day training routines you can possibly follow for the extreme bodybuilder.


Flat bench press-4 sets x 10-12 reps

Hammer Strength Incline Press-4 sets x 10-12 reps

Cable Crossovers-4 sets x 10-15 reps

Flyes(machine)-3 sets x 10-15 reps



Bent-over rows-4 sets x 10-12 reps

One arm dumbbell rows-4 sets x 10-12 reps

Lateral pull downs-3 sets x 10-12 reps

Hammer Strength rows-4 sets x 10-12 reps


Squats-3 sets x 10-15 reps

Quad extensions-3 sets x 10-15 reps

Ham extensions- 3 sets x 10-15 reps

Lunges-3 sets x 15-20 reps

Hack squats-3 sets x 15-20 reps

Thursday- Shoulders

Upright rows- 3 sets x 10-12 reps

Military Press-3 sets x 10-12 reps

One arm front raises-3 sets x 10-12 reps

One arm side raises-3 sets x 10-12 reps

Plate raises (front raises using a plate,45 then a 25 , then a 10 without taking a break)-3 sets x 30 reps

Rear delt extensions(reverse flyes)-3 sets x 10-12 reps

Friday- off


EZ-bar curls-3 sets x 10-12 reps

Straight bar curls-3 sets x 10-12 reps

One arm dumbbell curls-3 sets x 10-12 rep

Hammer curls-3 sets x 10-12 reps

Tricep press-down-3 sets x 10-15 reps

Skull Crusher-3 sets x 10-12 reps

Close grip bench press-3 sets x 10-12 reps

Super set press-downs and bicep curls- 2 sets of each without breaks…10-12 reps on each


*If you follow this routine and your diet is in check, i will guarantee you that your results will be nothing less then incredible. Be sure to change your routine every week and keep yur body guessing. FI: if you do triceps first one week then do them second the next week and alternate exercises .


The Secrets Of Training

The secrets of training that pros won’t tell the regular gym guru, I WILL!


Secrets to the training aspect are fairly simple. The biggest mistake that amateurs make is that they do not listen to their body. If you need a break,then take it. If you feel you need more fluids, drink it. If you need more gear, then do it. Alot of the game is all in listening just as it is in school, you must listen to learn. Shocking your bod into different plateaus is what it begs for. One week if your doing squats for legs then switch it up the next week and do lunges and leg presses instead. Also, if your doing pyramid training one week, then switch to high rep low weight sets the next, and then maybe do high weight low rep the next. You just have to keep your muscle guessing into what’s coming next. You hear of a ton of bodybuilders saying they do not get sore anymore; this is bad, very bad. If your not getting sore, your not growing, simple as that. When the muscle breaks down and tears, it rebuilds itself during sleep and recuperation, hence, getting sore. Your post workout shake is a MUST after every hardcore session, right away.


The average Joe only gets about 6 to 7 hours of sleep per night. This is simply not enough and in order to have optimal results, you need optimal sleep. HGH (Human Growth Hormone) is a perfect way to get the REM sleep needed to grow into your full potential. If your pocket allows for the money to supply it, then by all means, it’s well worth it. If you can’t get the much needed 8 full hours of sleep at night because of life’s circumstances, then try to set aside the extra time for a nap sometime during the day, it will tremendously boost your energy and training.


I usually will not even touch on this subject because alot of people take my advice as a “go ahead” to start using. So before I tell you, this is not me telling you to go ahead and do it. Gear is only used or should only be used once your genetics have fully maxed out. Anabolics are only going to do what you want them to do if there is nothing else stopping it. What do I mean? Your diet has to be dead on, your sleep has to be perfect, your genetics have to be worn thin from natural bodybuilding, and you have to have the time, money, patience, and the right attitude. Steroids are not for people that just want to hurry up and slab on fifty pounds, so everyone at school likes them! If you are ready and have exhausted your options then a good start would be to follow a simple beginner’s cycle. A anabolic, a androgenic, and a good anti-estrogen. Therefore, the cycle would always contain a testosterone base and maybe deca would be a great choice to run with it,and nolvadex as your anti-e.  Before starting this be sure to read up on as much information as possible, so you know what to expect and what your putting into your body.


Nutrition is key. My outlook on things are much different then you have heard in the past. The difference is that mine is based on living longer and healthier, and also I have a master’s degree in nutrition to back this up. Protein intake should be 0.8 kg per kg of body weight. (your weight in lbs. divided by 2.2 will give you your weight in kgs). Now this sounds low right? It’s been proven many times that caloric intake is a must to build muscle,therefore, you must keep your calories high if your following this regimen. The protein intake I have listed is because the body simply can not handle digesting 500 grams of protein a day! It’s insane to hear about these guys taking in that much per day. Trust me when i say, your liver will not last long eating like this. Keep your carbohydrates fairly high too, 150 to 200 grams per day is adequate for gaining weight and muscle. Eating clean is the best you can do for your body. When I say eat clean, this means to simple eat home cooked meals and limit your butter, oil, and nasty cooking greases. You want to eat high quality protein from sources like fish, lean beef, chicken, and certain sea-foods. Always keep you carbs mostly eaten during the day to stop from fat forming at night. Sodium should be less then 1000 mg per day, otherwise you will retain too much water especially if you on AAS also. Water intake should always be above 1 gallon per day. In the summertime, you should consume more due to the heat causing you to perspire more often. Remember, nutrition is the most important, if you eat like crap, you will look like crap.

This is just a small portion of how to successfully train and bodybuild, you should always do as much research as possible with any questions that you have. Some people keep log books and other’s don’t. Some people do alot of things that others don’t, so have fun with it and find what works best for you.

Written By: Kane Congdon, NPC National Competitor,and M.D in biology/sports science.

Weight Loss The Right Way

When you think of weight loss and losing weight, the first things that probably come to your mind are either those “lose weight fast !!” articles that are in every magazine and newspaper in the world that never work and are written by some personal training idiot that has no idea what they’re talking about… or maybe you’re thinking of all of those weight loss pills that claim to be safe and allow you to “eat whatever you want and still lose weight because the pill will do all of the work for you” or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe you’re thinking of rice cakes and never eating and being hungry all day long.

Well, if you are thinking any of those things, forget it! Forget all of it!

What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some “fitness magazine” diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound too good to be true? Sound like I’m going to make you buy my “book” or order my “product” first before I tell you? Well I’m not! I don’t have a book and I don’t a have product. I am not trying to sell you a damn thing! What I am trying to do, no… what I am GOING to do, is tell you exactly how you can lose weight. Enjoy…

Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:

1) Count how many calories you eat in a normal day. That’s right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, “yeah right, I’m not gonna sit around counting calories all day.” Well, if you’re thinking that, then you’re obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.

2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.

3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.

4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.

5) Cardio. Cardio is an important part of weight loss. If you’re serious about losing weight, but don’t want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever… cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 – 5 days a week. I say 3-5 days a week because I don’t know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though.

6) At the end of that week, weigh yourself. You’ll notice a difference just after one week! Now, don’t expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don’t sound like much? You can lose 5-8 pounds a month! That’s around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.

// // <![CDATA[Important weight loss tips for losing weight effectively! (extremely important!)

– THE BAD FAT MUST GO! Stay away from “bad” fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don’t get me wrong, you should NOT be eating 0 grams of fat every day, but the only places you should be getting your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the “healthy” types of fat, which can be found in just about every type of fish.

– LOWER THE BAD CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs. Sure, your body needs carbs, which is why foods like these are ok to eat, but don’t go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc.

– WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that’s a lot of water, but it’s that water that will give you energy and speed your weight loss.

– STRENGTH TRAINING! YES! Weightlifting isn’t just great for muscles, it’s great for losing weight. Muscles burn calories.

– Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, it’s time to change something. Eat 250 less calories then you’ve been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself!

– Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, you’re gonna need it!

There you have it. You now know everything you need to know about losing weight. You didn’t have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership.

Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn’t something you can just do “on the side.”  You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.

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Muscle Building 101

Muscle building is not easy. If it was, everyone you know would be 250lbs of pure muscle. Muscle building takes time and effort, and if you aren’t willing to dedicate your time and put in extreme amounts of effort, then you are wasting your time. However, if you fully understand the amount of dedication that is needed, then read on and lets get down to business.

Muscle building requires 3 steps. Step 1 and the most important step is the weightlifting, which must be done correctly. This includes your workout routines and programs, as well as the actual exercises that you do. Your workout routine must allow your entire body to get the best workout it can (so that you are not overtraining), and you must do the most effective muscle building exercises. There are tons of different exercises and machines for each muscle group, but there are just 4 that have the greatest effect. These 4 exercises are your “compound” movements. Let me explain.

The most effective muscle building exercises are compound movements. Compound movements are exercises that require your body to use more than one muscle. For example, bicep curls will only require your body to use your biceps. This is known as an isolation exercise. An exercise like the bench press, which mainly requires the use of your chest, but secondarily requires your triceps and shoulders is a compound movement. Including the bench press, there are 4 weightlifting exercises that MUST be included in your workout routines.

The 4 biggest, most effective, muscle building exercises are Squats, Deadlifts, the Bench Press and the Military Press. All 4 are compound movements and all 4 are are extremely important to your workout. The main exercise of your chest workout should be the bench press, the main exercise of your leg workout should be squats, the main exercise of your back workout should be deadlifts and the main exercise of your shoulder workout should be the military press.

Exercises like dumbbell flyes which works the chest, leg extensions which works the legs, lat pulldowns which works the back and lateral raises which works the shoulders are all fine exercises and I do every one of them, however, the “big 4” exercises are the ones that will allow you to gain the most muscle, size and strength.

Muscle building step number 2 is your diet. Diets are just as important as the actual weightlifting, because if you aren’t eating to grow, then you will NOT grow. You have to eat big, to lift big, to get big. Say that over and over again to yourself until you fully understand it. Some of the diet basics are eating at least 1 gram of protein per pound of bodyweight EVERY DAY whether you worked out that day or not. Protein is the building block of muscle. If you can’t get at least 1 gram of protein per pound every day from real food, supplement with shakes.  Most people use them, and so do I.  Eating very little (if any) saturated fat is important as well. You want to get big, but you don’t want to get fat. Also stay away from the rest of the junk food like cookies, candy, cake, anything high in sugar, soda, fast food, fried food, etc. and make sure you are eating enough calories! You have to eat big to get big, remember?

Muscle building step number 3 is “everything else.” This includes overtraining and giving your body enough time to rest and recover from your workouts. Make sure you are not overtraining! Overtraining can be just as bad as not training at all. This step also includes motivation and dedication. If you aren’t consistent, then you are wasting your time. You must stay dedicated and stay motivated. The results won’t come easy, and they won’t come very fast either, so stay dedicated, and stay consistent, and do all 3 steps correctly, and the muscle building results WILL come!

Some Tips For Shoulder Stability

I am not some guru, far from it, but I have 19 years of lifting experience. I have learned the hard way about shoulders and their limitations. So read on maybe you can benefit from my mistakes and trial and error.

Well I think most of us have or will encounter some type of shoulder problems, or injury in our weightlifting endeavors.
Nature designed the shoulder to bear loads in specific ranges of motion, as human beings have evolved from a animal that uses its fore limbs to crawl/walk and now more for reaching and pushing, the shoulder joint itself has had to evolve somewhat with human evolution.
However, like most things that evolve, funtionality usually is not perfect and far from practical in most cases, the shoulder joint being no exception.
Load bearing with the arms raise above the head is especially hard on the rotator cuff.
When it comes to weight lifting several execises can be seen as the culprits of damaging and injuring this joint.
The two biggest are any kind of chest pressing, and any kind of overhead delt pressing…other exercises can bring on injury as well but the biggest two are the aforementioned presses.
Now, with weight lifting and training our first inception into the game was most likely the bench press, and its all too common on a Monday night in any given gym to see trainees of all ages, sizes and shapes pressing away with the straight bar in hopes of increasing their bench press lbs.
One of the first questions you will be asked as a lifer is ‘how much can you bench?’ – its actually quite ignorant but a part of our sub-culturistic ritual nonetheless.
So, typically trainees blast away with what they think is ‘proper form’ and yet after a time many will find the flat bench does them in.
Lets take a look at the pressing and see how its bio mechanics can play into the injury of the rotator cuff.
The rotator cuff or RC from here on out, is a group of small muscles and ligaments that surround a ball in socket of the humerous into the AC joint at the clavicle. It supports 270 degrees of range of motion.
As the humerous travels away from the body the external rotators in the shoulder blade take on more and more of the load, supporting the shoulder joint at the pectoralis and front deltoids weakest range of motion, at the bottom.
Many trainees bounce the bar off their chest, this is a mistake because the physics are like a whiplash effect, the force on the internal rotators when the weight settles is 5x’s that of the actual lbs on the bar so imagine 225 times 5 in PSI at the top and then you wonder why your shoulder hurts.
Some people have interesting genetics that allow them to do bench press with no issues at all, its all about biomechanics at the end of the day.
The bottom line is that much stress is being placed on a small group of muscles and ligaments. so you better keep them strong.
Shoulder pressing is even more so, as the joint was not designed well for over head pressing and many trainees find themselves injured easily by shoulder pressing.
Once again some will never have a single problem here but its all about genetics and biomechanics again.
Now the real purpose of this post is to let you in on some things I have personally learned over the years about keeping the shoulder joint pain free and functional.
Its all about maintenance.
Yes those ghey ass exercises we see women and old people doing.
External rotation.
These are some examples of shoulder articuations.
Glenohumeral Articulations

The very last one is external rotation (one form), keeping this exercise in your stability arsenal is very important. This can also be performed on a cable machine that allows the pulleys to be adjusted to about hip heigth and standing.
Most people will find that their imbalance is the internal rotators are very strong and dominant and the external rotators are weak and become inhibited in the shoulder structure.
When this imbalance occurs its very difficult to get rid of as it begins to compound itself and make the situation get worse faster.
Keeping the balance of strength in this joint is of primo importance if you want to keep your pressing poundages and pec and delt development growing along.
They wont be the only exercises affected, soon to follow will be any arm or back exercise and even squats, believe me I have been there.
The pain from the internal rotation impingement is one that will leach into every day life activites.
Transverse Abduction is another important balancing factor, the rear delts and rhomboids play a major part in this articulation.
The rear delts actually tie directly into the spin so they act as an anchoring point for the deltoid, so keeping them strong is a major stabilization factor of external rotation.
The serratus anterior is also a key player here, and keeping it stability of the scapulae is also a key element of shoulder stability and balance.
Two exercises come to mind, straight arm pullovers on a high pulley, standing. And taking a excercise band and looping it horizontally around some kind of vertical pole or part of gym equiptment take the handles at equidistant points and with straight arms pull your hands back and to your hips, almost like a pullover but at the contraction point stick out your chest.
This keeps the shoulder blades back and from ‘winging’ or slumping forward, many people who sit in front of computers all day suffer from this postural imbalance.
The pecs, front delt, and biceps tie ins all meet in the same general vicinity, they receive a lot of stimulation and acrue alot of scar tissue which shortens the fibers and draws the shoulders forward, pulling and placing additional stress on the external rotators, if they are weak and over extended they will tear like any other hyperextended muscle.
The door stretch and straight arm stretch are two of the best to break the scar tissue up and lengthen those tightened fibers.
Also, the form we use on presses will make a tremendous difference, keeping your shoulder blades back and your chest up on benching movements insures that you use more pectoralis and less front delt/serratus anterior to do the pushing. Also, using dumbells vs a fixed bar allows the arms to travel unitlaterally and independently, not allowing a dominant side to take the brunt of the weight…this also uses more of the synergism of the smaller balancing muscles keeping joint stability high…and to add to that the range of motion will be more natural to the individuals biomechanics.
In summation, keeping the external rotators strong will be a key element in over all shoulder health, I know a lot of people who neglect this, including myself, and have come to regret it.
Start now before you end up with problems, Im not saying these are the only things you have to do, theres plenty more to it, but in my experience this is one of the biggest reasons trainees get shoulder problems, nothing is insured in bodybuilding and lifting weights, if you push yourself enough you can always become injured, its lowering the probability that this can occur that is very important to your overall shoulder health and gains in the weight room.

Growth Principles:Training

This is a general guide for beginning and intermediate bodybuilders that don’t know the principles behind muscle growth yet or are not happy with the results that they are currently getting.

We will go through training, diet and gear. I will tell you the principles behind everything that I recommend for you to do, so you can understand why certain things happen, so in the future you can fix problems yourself. Bodybuilding is a very simple and logical endeavour. Everything that you do has to be logical. Only logical actions will give you results. Every time that you come across a new principle, always ask yourself it it makes logical sense. If it does not, dump it!


Why does a muscle grow? Because it has to adapt. When does it have to adapt? When you expose it to something that it has not done before. When is something that it has not done before? When the muscle is taxed 100%. That’s 100% effort. What’s 100% effort? When you train to 100% PHYSICAL, not mental failure. So, to make the muscle grow, you have to train with 100% effort otherwise, the muscle will not adapt/grow.
Now, using the above logic, for a set to be beneficial to your growth, it needs to be 100% effort. So, a 100% effort set of an exercise, will make you grow. Then, what is the point to do a second set of that exercise? You cannot go more than 100%. The muscle already has been taxed by 100% from the first set, so why should you do a second one? You will just eat into your recovery ability. So, you should only do one set to failure per exercise. Later on, I will describe the training program and how exercises and warm-ups are involved.

A muscle will not grow until it’s recovered. The muscle will not begin to recover until the nervous system is Recovered. It takes roughly 24hours for the nervous system to recover from a workout. Only then will the muscle begin to recover and grow. So, you should never train 2 days in a row. Even if you train different bodyparts, you still use the same nervous system. You train 2 days in a row, your nervous system recovers, but by the time the muscles begin to, you train again, so the body has to concentrate again on recovering the nervous system.

A training frequency of 3 days per week (Mon, Wed, Fri) is more than enough. Numerous pros, including myself, train like this offseason for maximum growth. Even if you use streroids, you still have to train like this. Steroids increase your recovery ability, but they also make you stronger at a quicker rate. The extra strength will give you the ability to train harder/tear more muscle tissue, so you will need the extra recovery that the steroids will give you.

The following is a great training program that I recommend:

Mon – Chest, Shoulders, Triceps
* Incline press – warm-up sets, 1 work set
* Flat flyes – 1 work set
* Millitary press – 1 warm-up, 1 work set
* Lateral flyes – 1 work set
* Rear delt machine – 1 work set
* Tricep pushdowns – 1 warm-up, 1 work set
* Lying tricep extensions – 1 work-set

Wed – Quads, Hams, Calves
* Squats – warm-ups, 1 work set
* Leg press – work set
* Leg extension – work set
* Leg curl – warm-up, work set
* Stiff leg deadlift – work set
* Standing calf raise – work set

Fri – Abs, Back, Bis
* Rope crunches – warm up, work set
* Lat pull down – warm-ups, work set
* Deadlift – warm-up, work set
* Bent-over rows – work set
* Shrugs – work set
* Standing BB curls – warm up, work set
* Concentration curl – work set

You do a lot of warm-ups for your first exercise of the day. You do one warm-up for the first exercise of each bodypart, only to optimise the firing of the neuropathways.
Let’s use chest as an example – if for example your max (work set) in the incline press is 3 plates, then you do 2 warm-ups with the bar, 2 warm-ups with one plate, 1 warm-up with 2 plates and then your work set with 3 plates. The work set is a set where you fail at about 6 reps. Every workout, you have to do more reps or increase the weight in that work set (remember, the muscle has to do something that it has not done before). So if one work out you fail with 6 reps, the following nothing less than 7. When you reach 8 reps, the following workout you should do (increase) a weight where you can do minimum 4 reps. Then increase your reps again every workout until you reach 8 again, and so on. Each rep has a tempo of 2-1-1. That is 2 seconds in the negative, one second in the contraction
and 1 second in the positive. Then, after you fail in the incline press, you move straight to flat flyes. You do not need a warmp now because your chest is more than warm after you failed on presses. And that’s it for chest. The basic routine stays the same. If you want variety, small changes as using DB’s instead of BB or doing flat presse and incline flyes for example, is mor ethan enough variety to keep the muscle ‘confused’.


VERY simple. Very important that you try to get as close to 500g of protein per day. Easiest way to do that is to have a whey protein shake in water with every meal. Fats and carbs don’t matter. Calories don’t count, macro nutrients (protein, fat, carb) do. If you get to add fat on, just cut out the fats and keep your carbs bellow 300g/day. That’s all it is! Very simple, but hard to stick to, so not many people get results. On gear, the more protein you eat, the more you grow. Is as simple as that. Gear maximises protein synthesis.


You need a testosterone base. 750mg/week is plenty. You need an anabolic – deca or Eq at 400mg/week is plenty. You need for optimum growth, a good oral like d-bol at 30mg/d or A-50 50mg/d. You use the test and the anabolic non stop. The oral is 4 weeks on 4 weeks off. Every 6th week (the half way point between the off oral period – so 2 weeks after you finish the oral) you have a blood test. If the blood test is OK, then you can begin your next 4 weeks on oral. There is no reason for you to come off. The only 2 reasons are health or your receptors are saturated. If the regular blood test is OK, your health is OK. If you are still making progress, your receptors are OK. Coming off, will just sabotage your gains. That’s why I do not believe in set time frames for cycles. Listen to your body. When you use the oral, you need to use all the liver aids available – Synthergine, Milk Thistle, L-methionine, Liv-52, etc. Of course you cannot drink or do rec drugs during that time. Using these precautions, your blood tests will be OK.
You also need to use an anti estrogen like Nolvadex at 10mg/d throughout the whole time. Also, you have a choice between HCG every 4 weeks at 5000IU or Clomid at 50mg EOD. These will make sure that your balls will stay at a decent size and they will not forget how to function. The blood tests that you need are: full blood count, liver and kidney function tests, FSH, LH, TSH, cholesterol. If the Total protein test in the liver tests is high, that is because of your diet. You need to keep an eye on the Billirubin and Urea test results. Your FSH and LH will be suppressed – that’s normal because of the gear. If the TSH is low, add 20mcg/d T3. If the kidney function is off, then drink more. Protein stresses the kidneys, so you need more fluids. When you eventually come off the gear, you make sure that you are off the orals. Then cut out the anabolic over 2 weeks. Then the testosterone over 3 weeks. One week after that, you need to add primo tabs or anavar (oxandrin) for 3 weeks. That will ensure that you will keep your gains.
Ideally do a gainkeeper’s formula that is outlined in another article.

These are the basic principles behind muscle growth. You do the above, you will GROW, no matter what.

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