Growth principles for beginners

[getfitnwell]

Realy great informative post, everything should be ok (training, diet and of course GEAR)

 

[jeroendebleser]

[lang=nl]

I am deciding which pro shows to do next year (2005). Most likely will be the end of year Euro GPs. Around those comps, when I will be in shape, a proper training video is in the plans.

Did you ever come around to making this video Big A?[/lang]

 

[MRX MRX]

Thank you so much for this!

 

[jtaas]

At what point can are you not a beginner and this is no longer ideal?

 

[FastBunny]

Wow thank you for this article. Covers everything to the T!

 

[Animalgear]

Great article...it's important to get the basics down before newbies jump into cycles

 

[234Smitty]

If anyone has any experience, I was just rereading the post from Big A and noticed something that I didn't before. You mention taking clomid every 4 weeks even while still on? I was under the assumption that it was just for pct. I only ask b/c clomid is more available to me than hcg is and just like you mentioned I don't plan on coming completely off

 

[Jessie.Knightlabs]

Good advice!

 

[Mike Fe]

great article its great to see the revision to the old school

great article its great to see the revision to the old school

Thanks for the nice words

The right time to start gear is when you have done everything right (training, nutrition and rest) and you stop making gains. You have to realise that gear doesn't make up for sloppy training, dieting and rest practices. All that gear does is enhance them.
So you first goal is to make sure you train properly (this includes making sure you have the mind/body connection - learn what physical failure and mental failure are), to make sure you eat properly on a consistent basis (VERY important) and that you rest adequately on a consistent basis too.
Once you mastered all those, and then you stagnate, that is when you should start the gear.

This is what I tell everyone that is thinking about starting gear or using 'strong' gear' too soon - you will get a certain level of development natural. When that stops, add gear. When it stops again, add GH. When it stops again, add insulin. When it stops again, add Syntherol, etc. If one was to take all the gear he could plus GH plus insulin plus Syntherol right from the start, what is he going to do/take when all this stops working? He will be stuck. Sure he will get quicker short term results, but in the long run he will have less overall results than one that did it gradually and inteligently.

 

[jolter]

Thank u for this info

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[AFJ]

This is actually an article I have all my young clients who want to be bodybuilders read. It is packed with a wealth of information. Get tired of saying the same thing over and over again so I just past the torch to Big As thread.

 

[mr_meanor]

Good informative read

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[C3bbing3012]

I have used this program with success for years. It may seem simple, but it doesn't matter.. newbie or vet, this is how you GROW!

 

[karmveerg]

Well written brother, a good read for beginners

 

[HoosierRoidNation]

Thanks Big A

The first real article that really makes sense, I’ve been going to the gym everyday for the last 4 years, even though I’ve definitely gotten bigger, now I finally see I’m never recovering. It will be hard trying to take a day off every other day, but can’t wait to see where this takes me now. thanks again

 

[Markcuq]

Very usefull article! big thanx!

 

[tvrtles]

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!



TRAINING



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

recomend:



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 te

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'.



DIET

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.



GEAR

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.

Wow incredible thanks big dawg [emoji1377]


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[paul585]

Good thread..! i support you

 

[scb82]

A lot of great info in this post

 

[trn]

jesus christ. 500g of protein. I eat 2lbs of meat, 1lbs of fish. I guess i need to add shakes because its impossible to get 500g protein. At least for me.