Control the freaking weights downward decent!
With heavy leg movements young, weak, starting out bodybuilders have no idea where you are going with this again. Your 225lb squat for 8 reps to failure means shit compared to where your going to end up in the long run. So you might be able to do 225lbs reach take 12-15 deep breathes and do 3-4 more and then rest/pause again and do 1-2 more. Do you think you are going to be able to that with 400-500lbs on your back with your knees wrapped tight with inzer wraps and doing everything in your power to stay in proper form so you don’t get injured? This is why there are 2 sets for legs, a brutal 4-8 and then the widow maker (aka the man maker) set of 20 reps
Before you do your set of squats or dead lifts or leg press or whatever the brutal exercise is--strap up or wrap up and get in position--then look down at the ground and grit your teeth whisper/mutter this to yourself and believe it--"Im the baddest motherfucker in this gym, Im a goddamn human forklift, and I own this shit" and use the anxiety and fear you have to get really really freaking angry--but a controlled inner anger--don’t be the "gym asshole" yelling for effect...if your right in front of a mirror (like you usually are in a power rack squatting or dead lifting) a split second before your ready to rock, quickly look for someone/group of people in the reflection that is near you that isn’t exactly your favorite people/person in the gym, and convince yourself that those guys/guy think your going to get buried by this.........and think in your head "Im going to show you who the Brahma bull in this gym is"............................................... ............please come back on this thread and let me know how easy that set got
My methods aren’t for the weekend quarterback and they sure aren’t fir beginning lifters, they never have been and never will be. This is for hardcore bodybuilders ONLY.
Bodybuilding as a whole is about extremes and you must go to extreme lengths to be an out of ordinary bodybuilder in this activity. The human body in no way whets to be 270 to 330 lbs of extreme muscularity.
A lot of people ask me on how I come to conclusions on things…a lot of all you can decide from what you see going on around you at gyms and from just watching people. You can sit there and study Medline all day long but until you have practical brain to think how it pertains to bodybuilding, you’re not going to get very far in applying it.
People want to get big so bad they think they have to do 20 sets per body part and 7 exercises per body part to leave no stone uncovered. And it’s a natural thought. Hard work should equal results right? Yea it does in a smart planned out way.
Getting bummed out sometimes because I have trained so hard over the last 16 years and been so meticulous about not missing meals and everything pertaining to the sport and yet I cannot change the genetic limits granted me.
This is not for anyone that hasn’t been lifting for at least 3 years. Can any 30 year old in this forum say to me that he is less hardcore and can drum up less intensity than he did when he was 18 years old? Because I can crank it out about 4 times as hard, and I know you guys can do.
Static’s, everyone freaks out about the static’s, am I doing them wrong? Am I doing them wrong? I REALLY COULD GIVE A SHIT IF YOU DO STATICS OR NOT, They, I repeat they are at least productive thing in all my, methods. They might mean 2% and that’s about it yet everyone on all these boards are freaking out about the static’s. IN CAPITAL LETTERS BECAUSE I WANT THIS TO GET THRU EVERONES HEAD, YOUR WEIGHT PROGRESSION (AND NOT THE STATICS AND EVERYTHING ELSE YOU WORRY AND OVERANALIZE) THAT YOU USE IN TRAINING IS THE ULTIMATE DETERMININD FACTOR IN ALL THIS
I believe he who makes the greatest strength gains( in a controlled fashion) as a bodybuilder, makes the greatest muscle gains.
How many power lifters do you know? Now out of all those power lifters how many are not thickly muscled and dense?
Beating the logbook is the priority here static’s is nothing more then a very slight extension of your set and should take on no more importance then that.
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 an 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 there body no reason to change.
You should be driving your ass to be the absolutely strongest bodybuilders that your genetics can allow.
On the other hand I have gotten a lot guys who have been lifting 5-10 years and would never know they lifted even once unless they made it a point to tell you about it (and many do lol) and I’ll tell you what the overanalyze, keep second guessing themselves, follow this routine this month and that routine the next, and flex magazine the third month. It all depends on what they happen to read that week. How the hell do you know hat worked if you switch it every dam month?
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
Grab a logbook, get an exercise rotation going, hammer an exercise into oblivion until you cannot get any stronger on it and then change up and go to a new exercise and do the same thing. Many people look at a machine like its candyass way to lift compared to free weights. I take a machine and manhandle it/destroy it. I training it until I beat the weight stack and then I chain a dumbbell to it and go as far up the dumbbell rack as I can go.
The absolute strongest you can make yourself in all exercises, coupled with food intake to eat your way up to the new musculature will allow you to hold the most muscle mass on your body that your genetics predetermine. You want to worry about something? Worry about the dam logbook. Worry about staying uninjured in your quest. Worry about not missing y meals. Worry about somehow someway making yourself the strongest bodybuilder you can become. Im not talking single here. Im talking 9-15 Rest/paused. A brute. A behemouth. A human forklift.
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 remolding and getting bigger to protect itself against the load next time.
This kind of training that I do and have people do is absolutely brutal. I don’t understand how anyone can go to hell and back on leg training and then be able to go out and do sprints the next day.
Heavier weights are the only infinite thing you can do in your training.
You have to rember that skinny Billy who squats 135 benching 135 and dead lifting 135 is going to have somewhat of the same recovery as swolenow Billy 8 years down the road. Swolenow Billy needs a lot more time to recover from dead lifting 500lbs compared to when he was dead lifting 135.As you become more advanced in this sport and start hoisting and shoving around some big time poundage’s you have to keep that in the back of your mind
Ronnie comeman is an elite class of muscle building genetically yet do you see him doing isolation excercises with light weight to be the most massive bodybuilder on the planet? Nope!
If I could count the number of bodybuilders in this world that are stuck in that 200-220lbs area it would be astronomical. And thet want so badly to be 250, 260 270lbs monstrousousity but almost every single one of them will be gaining that 2lbs this year, 2lbs next year and so on for the next 5 years from now weigh 212lbs. In my eyes if you’re a bodybuilder trying to put on muscle mass, you just wasted 5 growing years that you’ll never get back.
No matter what methods someone uses to gain super strength gains its imperative that you do.
I get incredibly frustrated when someone comes to me and they eat in a day and they say they don’t have much of an appetite and they think the problem to there lack of gains for the last 4 years is something wrong with their training of there drug stack. Simply put you can’t take a 200lbs guy and make him 250lbs if he is eating like a 200lbs guy.
And so on for the next 5 years from now weigh 212lbs. In my eyes if you’re a bodybuilder trying to put on muscle mass, you just wasted 5 growing years that you’ll never get back.
No matter what methods someone uses to gain super strength gains its imperative that you do.
I get incredibly frustrated when someone comes to me and they eat in a day and they say they don’t have much of an appetite and they think the problem to there lack of gains for the last 4 years is something wrong with their training of there drug stack. Simply put you can’t take a 200lbs guy and make him 250lbs if he is eating like a 200lbs guy.
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 weights used for the next 5 years and fined they are still the same you will pretty much look the same in 5 years. If you double all your poundage’s in the next 5 years in everything, you’re going to be one thick person
Do you want to be one of those guys 10 years from now that are still the normal guy in the gym? The same guys year after year that looks the same? Four years ago they were 192lbs and now they are 196lbs. personally I couldn’t live with that. I couldn’t do 156 workouts a year for one lbs of muscle that’s a waste of freaking time.
People get pissed if they think what they might be doing is wrong or not the most productive its human nature.
To accumulate enough muscle mass in the shortest time possible, what would be the fasted way? Most likely it is to get big, somewhat smooth and put the time in at the dinner table and the heavy weight. Whets the downside of that? You are no longer Joe club guy lean at 230lbs and getting the girls. You are now bloated, large, and heavy who makes your face change dramatically and suddenly those girls that thought god he is cute no longer look that way. It’s a huge descicin to make. And if someone is satisfies being a little bigger then the next guy at 200-230lbs and very lean more power to them. But if you think you are going to stay incredibly lean and make it up to 4.0lbs per inch of height level, unless you have unbelievable genetics, or are black its not going to happen to the average guy.
