ROSS- Training, Gear, & Diet! Question

[Rory33]

So lets hear it bro! I can see alot of your responses all over other threads. And my ass is to lazy to try and put it all together. So calling you out for all your answers in one place here.

Obviously all three of the above are important and work together so whats your best sample program if money wasnt an object for someone training for clean size. What training program, gear, and diet would you recommend together.

And dont forget your shake recipe I heard about an waiting on lol

 

[Serotonin]

He recommends 1g of primo. ONLY schering primo because all other primo is bunk and that is pure 100% FACT.

He also recommends ABSOLUTELY NO 19 nors because those will give you 100% erectile dysfunction within the FIRST pin. Even just LOOKING at a vial of tren can give you a limp noodle dick.

He also recommends his overpriced supplement that is scientifically PROVEN to be more beneficial than HGH. It also makes your cock GROW 2" in LENGTH and GIRTH.

 

[raw33man]

He recommends 1g of primo. ONLY schering primo because all other primo is bunk and that is pure 100% FACT.

He also recommends ABSOLUTELY NO 19 nors because those will give you 100% erectile dysfunction within the FIRST pin. Even just LOOKING at a vial of tren can give you a limp noodle dick.

He also recommends his overpriced supplement that is scientifically PROVEN to be more beneficial than HGH. It also makes your cock GROW 2" in LENGTH and GIRTH.

trolLOLOLOLOL !

 

[nextpimp718]

trolLOLOLOLOL !

lololol

 

[BigNShredded]

He recommends 1g of primo. ONLY schering primo because all other primo is bunk and that is pure 100% FACT.

He also recommends ABSOLUTELY NO 19 nors because those will give you 100% erectile dysfunction within the FIRST pin. Even just LOOKING at a vial of tren can give you a limp noodle dick.

He also recommends his overpriced supplement that is scientifically PROVEN to be more beneficial than HGH. It also makes your cock GROW 2" in LENGTH and GIRTH.

FUNNY, FUNNY. I know I've been PASSIONATE about certain points I've made..

YES--Primobolan is great, up to a GRAM. I only suggest using Schering, but I don't want to get in to that again here lol.

YES AGAIN--I do not suggest using ANY 19-Nortestosterone derivatives, they are PROVEN to be more detrimental to the endocrine system and HPTA function than other androgens.

As for my supplements--Humanotropin will not REPLACE HGH, it will work SYNERGISTICALLY WITH your HGH. It will also increase your NATURAL HGH secretion. AndroGenerator DOES make your cock bigger, ask around.

MORE IMPORTANTLY, and the point of this thread, are my VIEWS ON TRAINING, DIET, AND SUPPLEMENTATION. I will anwer these questions in a few minutes, making a Keffir shake.

 

[BigNShredded]

The ROSS SHAKE:

1 Cup Kefir
1 Cup Milk(skim or whole)
1 Cup Liquid Pasteurized Egg Whites
2 Raw OMEGA Eggs
1 Banana

*Yeast, if you can stand the taste; it is loaded with micronutrients, vitamins and minerals.

 

[BigNShredded]

Advanced Theories of Hypertrophy & Anabolism(Muscle Growth) « rosserstling

Exercise increases muscle protein synthesis and plasma levels of Follistatin, Interleukin-5, IGF-1, MGF, HGH, Testosterone, and androgen receptor sensitivity. Anabolic steroids increase follistatin expression.

EXERCISE itself seems to be the ultimate KEY to regulating plasma levels of growth factors(and their expression) in the body, which lends credence to the notion that more frequent bouts of exercise will induce greater hypertrophy(and hyperplasia) in a the enhanced athlete. OVETRAINING? No, just UNDER-eating and inadequate resting.

You must VARY the type of STIMULUS; heavy weight, light weight, higher rep and lower rep. Remember, every time that you EXERCISE you cause a CASCADE of accute biochemical and hormonal responses that increase hypertrophy. ONLY exercise can induce these changes, and it seems logical that if executed properly, with sufficient feeding and resting, the more you can exercise, the more you can increase muscle protein synthesis, Follistatin levels and expression, IGF-1 levels and expression, interleukin-5 levels and expression, androgen-receptor sensitivity and testosterone-uptake–which equates to signficantly greater hypertrophy.

Biologically speaking, training pretty much CONSTANTLY, throughout the day, in multiple divided increments(bouts of exercise), would produce the maximum hypertrophic response. Therefore, these accute biochemical and hormonal responses that occur after EXERCISE are actually directly proportionate to:

1.) The amount of work performed
2.) The intensity of the work performed
3.) The duration of the work performed

From an evolutionary standpoint, this makes perfect sense. The body must adapt, and it will upregulate, downregulate, increase or decrease functions accordingly, in order to do so. Imagine how muscular a body would become after adapting to such an exercise protocol.

 

[Serotonin]

Much respect Ross. I just had to have some fun mocking you a bit Just joking for the most part.

Not gonna lie I am interested to see what else you have to say regarding this particular topic. So please proceed and thank you for taking the time to post in here. Appreciate it.

 

[BigNShredded]

*Heavy COMPOUND MOVEMENTS For MUSCLE MASS! « rosserstling

Always start your workout with HEAVY COMPOUND MOVEMENTS! These types of exercises allow you to utilize greater poundages which will cause greater hypertrophy(growth!). Be sure to stay in the lower rep ranges, FAILING at around 6-9 reps! (Example: Bench Press, Shoulder Press, Squats, Rows, Dips).

For example, you should NEVER be starting your SHOULDER workout with working sets of lateral raises(a very light warm-up is ok). You should be starting off with HEAVY BARBELL SHOULDER PRESSES, which allow your muscles to utilize much more weight! Think about it…how many lbs can you lateral raise? 20lbs, 30lbs, maybe even 40lbs? Ok, well how much can you PRESS?! The answer will always be, “SIGNIFICANTLY MORE!”. By utilizing these movements in the beginning of your workout when you are at your STRONGEST, will enable you to use your GREATEST POUNDAGES, which equals GREATEST GROWTH stimulus! Only these types of exercises with these types of poundages will stimulate WHITE MUSCLE FIBERS, which are responsible primarily for the actual volume of the muscle. I go from Overhead Barbell Press, to a standing or seated DB Press, in to a machine or smith press, and THEN finally proceed in to lateral raises(front, side, rear).

Same thing for a muscle like CHEST. Start off with HEAVY BARBELL BENCH and then go directly in to another compound movement for chest(I usually do Flat DB Presses immediately after BB Bench Press), and then another(usually an incline). Then, after you’ve bombarded your chest with extremely heavy pounages, set after set, you can now proceed to ISOLATE the muscle with a movement like chest flies or the Pec-Deck.

Want BIG MUSCLES? LIFT BIG WEIGHTS! Stop wasting your time utilizing INEFFECTIVE EXERCISES and start employing HEAVY COMPOUND MOVEMENTS instead! Bench Press, Shoulder Press, Dips, Barbell Curls, Rows, Squats and Leg Presses! Don’t even THINK about isolating the muscle until you perform these first!

 

[BigNShredded]

Losing FAT and NOT MUSCLE while dieting! « rosserstling

This is something I have talked about numerous times on The Derek Anthony Radio Show..

If you are a bodybuilder, or even an athlete with a fairly significant amount of muscle mass, then it is important that you diet PROPERLY in order to avoid the dreaded MUSCLE LOSS! I see it all the time! Guys who want to get RIPPED are impatient, so they drop their calories too low, eliminate carbohydrates, and start doing excess cardio, hoping to lose fat faster. The result? The end up SKINNY, and usually not even much leaner!

DO NOT MAKE THIS CRITICAL MISTAKE! MUSCLE MASS IS PRECIOUS! You work too hard to build lean muscle tissue, it is NEVER acceptable to lose any amount whatsoever!

The THREE MISTAKES that will result in MUSCLE-LOSS:

1.) Restricting your total CALORIES too much.
2.) Restricting your CARBS too much.
3.) Performing excessive cardio/expending too many calories

THE AMOUNT OF MUSCLE MASS that YOU HAVE will determine how many calories you MUST consume in order to FEED AND SUSTAIN that muscle tissue! Of course, genetics will also play a role in calorie requirements, as everyone has a different rate of metabolism.

In general, most bodybuilders cut calories WAY TOO LOW in order to lose fat. This is mostly the result of impatience, because people don’t want to lose fat SLOWLY(which is optimal!) You should be feeding the muscle and creating a slight defecit with training and slight cardio. Lowering cals, eliminating carbs, and doing excessive cardio will just lead to muscle-loss! If you’re over 200lbs and you’re eating less than 3,000 cals a day, you are focused on the wrong aspect of your cutting phase, and you should try burning more calories with weight-training rather than reducing calorie consumption.

 

[BigNShredded]

Grow HUGE ARMS! THE TRICK! « rosserstling

**GUYS!! LISTEN UP!!

If you train your TRICEPS directly after you train your CHEST, you will NOT be able to utilize your maximum poundages for your TRICEP exercises!!

Same with BACK and BICEPS–by the time you are done with BACK, your little BICEPS are fucking SHOT!

Training the BICEPS AND TRICEPS on their OWN WORK DAY WHEN THEY ARE COMPLETELY FRESH AND FULL OF ATP/GLYCOGEN will allow you to train them HARDER AND HEAVIER!! THEREFORE, YOU WILL INDUCE GREATER HYPERTROPHY!! YOU MUST TRAIN ARMS DIRECTLY and with the SAME AMOUNT OF WORKLOAD as every other muscle!

 

[KROD]

The ROSS SHAKE:

1 Cup Kefir
1 Cup Milk(skim or whole)
1 Cup Liquid Pasteurized Egg Whites
2 Raw OMEGA Eggs
1 Banana

*Yeast, if you can stand the taste; it is loaded with micronutrients, vitamins and minerals.

all kosher...of ocurse..

good info regarding training and diets...say what you wanna say Ross Man knows his stuff

 

[BigNShredded]

Scientists at the University of Texas medical branch in Galveston found that drinking whole milk after lifting weights boosted muscle protein synthesis—an indicator of muscle growth—2.8 times more than drinking skim did.

 

[BigNShredded]

From the GREAT VINCE GIRONDA, "Iron Guru", who has taught me much!

YEAST AND LIVER -- THE ULTIMATE BODYBUILDING SUPERFOODS!

"It should be evident from all the test results that Liver & Yeast is the ideal supplement for the bodybuilder and athlete. No other supplement combines so many vital factors necessary for bodybuilding progress and endurance and stamina for any type athletics.

The number of tablets one should consume per day is an individual thing and varies with what goals the individual has in mind. A small, inactive person who only wants to supplement his diet might suffice with five a day, the amount in the natural energy pack. Anyone reaching out for better than average endurance and energy should take not less than a half-dozen, three times a day. Hard training bodybuilders make fantastic progress when their intake reaches 50 to 75 a day. In fact, some of the world's top bodybuilder-athletes consume such prodigious amounts it staggers the imagination!

Jack LaLanne, the world's number one endurance athlete, takes 200 tablets daily! At Jack's 57th birthday party in 1971, he mentioned that he still has a $5,000 standing offer to anyone who can follow him through a workout. He's had many men take him up on it, but no one has come close to finishing. Jack attributes much of his endurance and vitality to the large amount of liver and yeast he has consumed for so many years. Incidentally, Jack's measurements on that date were: chest 47"; waist 27"; arm 17"; and the muscular definition of a man in his twenties!

The daily intake of Liver & Yeast of some of the Mr. American and Mr. Universe winners even surpass that of LaLanne. This is the main reason they are able to build a physique of over 200 pounds and still maintain a tiny waistline. Consumption of concentrated food such as Liver & Yeast will allow the bodybuilder to put enormous quantities of the beneficial elements into his system without all the carbohydrates and calories that would be taken in if he were to try to get all these vital factors from food alone. Therefore the digestive system is not clogged with large amounts of food, which would place a burden on the digestive, assimilative and eliminative systems of the body. This allows the system to utilize its energy on more constructive jobs such as maintenance and repair, and combating stress and fatigue.


If you're searching for lasting energy and raw-bone power for workouts that produce results, the solution, without the slightest doubt, is LIVER & YEAST!

LIVER & YEAST & B-COMPLEX

Most of the B vitamins are found largely in liver and in yeast. All B vitamins work together; this being known as the synergistic action of the B vitamins. Taking of one B vitamin individually increases the need for and creates a deficiency in all the other B vitamins not being taken. This condition is caused by individuals taking isolated B vitamins by themselves such as: B-1, B-2, or b-12; or in taking so-called B-complex tablets.

Nearly all B-complex tablets or capsules are synthetic and are heavy in the easily-obtainable and inexpensive B vitamins and totally deficient (or nearly so) in the expensive and hard-to-obtain B vitamins. This creates a greater deficiency in the latter and brings about the very condition the user tried to prevent, a B vitamin deficiency! So stay away from the so-called "B-complex". They should be used in only extreme conditions of vitamin therapy and regarded as "medication."

For all practical purposes, yeast is the cheapest and best source of the B vitamins for a person not under stress. In fact, more nutrients are more concentrated in yeast than in any other known food. The use of yeast along could correct the majority of the world's problems: the proteinless meals of India and China; the B-vitamin needs in the Orient and the Tropics; the iron starvation of women the world over; and the trace mineral deficiencies of both sexes of all ages of every nationality.

Yeast contains almost no fat, starch, or sugar; its excellent protein sticks to your ribs; satisfies your appetite, increases your basal metabolism, and gives you pep to work off unwanted pounds. If any food could be said to be "reducing," yeast is that food.

Yeast has been found to contain 17 different vitamins, including all of the B family; 16 amino acids; and 4 minerals, including the "trace" minerals, held to be essential. It also contains 36 per cent protein (sirloin steak, not counting the bone, contains only 23 per cent protein). Yeast contains only 1 per cent fat whereas sirloin steak contains 22 per cent. Naturally, all the different vitamins and minerals are necessary, but especially the vitamins of the B family. The food that gives you the least number of calories with most of the B vitamins is yeast. The more yeast you consume the better you feel, and the more active you become. No more sluggishness and disinclination to move a muscle. With yeast you can regain energy for normal activities and the sheer joy of being alive! "

 

[dragonfire101]

Grow HUGE ARMS! THE TRICK! « rosserstling

**GUYS!! LISTEN UP!!

If you train your TRICEPS directly after you train your CHEST, you will NOT be able to utilize your maximum poundages for your TRICEP exercises!!

Same with BACK and BICEPS–by the time you are done with BACK, your little BICEPS are fucking SHOT!

Training the BICEPS AND TRICEPS on their OWN WORK DAY WHEN THEY ARE COMPLETELY FRESH AND FULL OF ATP/GLYCOGEN will allow you to train them HARDER AND HEAVIER!! THEREFORE, YOU WILL INDUCE GREATER HYPERTROPHY!! YOU MUST TRAIN ARMS DIRECTLY and with the SAME AMOUNT OF WORKLOAD as every other muscle!

I didn't read the article yet not sure if this in it..BUT if someone whos shoulders take away from their bi workout you can pr-exhaust shoulders first so when you train bis they are doing the wok...

 

[viperblue]

thanks for taking the time to post all of that Ross

 

[BigNShredded]

Do you want to minimize FAT-GAIN while simultaneouly maximizing MUSCLE-GAIN? If so, then the TYPE and quality of macronutrients that you consume is just as important as HOW MANY you consume..

It's all about QUALITY fats, carbs, and amino acids;

The carbs from WHITE bread are not the same as the carbs from RYE.

The fats from EGGS are not the same as the fat from CRISCO.

The amino acids from grass-fed STEAK are not the same as the amino acids from TACO BELL BEEF.

Compare white bread to fruits like bananas, apples, pineapples, and berries.

QUALITY food contains micronutrients which aid in the absorption and proper assimilation of macronutrients.

Again, the FATS contained in an EGG are not the same structurally as the fats contained in CRISCO. The amino acid combinations of MEATS are much different than the ratios of amino acids in PLANTS. I could go on..

 

[BigNShredded]

Vegetable fats are not the same as animal fats, and plant protein is not the same as animal protein. Carbohydrates (saccharides) are divided into four chemical groupings: monosaccharides, disaccharides, oligosaccharides, and polysaccharides.

Even if it's from "nature", there is still enormous variation.

Let's REDEFINE the meaning of "CLEAN"..

For a bodybuilder, the single-most important macronutrient is protein. Amino acids are used to repair and build new muscle tissue. Carbohydrates are for ENERGY, and fats are for funtion(and energy). Therefore, a CLEAN DIET would be one that provides these macronutients in order of IMPORTANCE;

60% protein, 30% Carbs, 10% fats

Or

60% protein, 20% carbs, 20% fats

We've also discussed the DIFFERENCE between GOOD FATS and BAD FATS, PLANT protein and ANIMAL protein, high-glycemic carbs and low-glycemic carbs.

Obviously, this will vary depending on individual genetics and activity level, but it is my opinion that a CLEAN diet is primarly protein, with the remainder of calories being divided between fats and carbs--based on activity level(calorie expidenture).

 

[BigNShredded]

How Bodybuilding Has CHANGED: Golden Age Bodybuilding vs Modern Mutanism! « rosserstling

*How Bodybuilding Has CHANGED: Golden Age Bodybuilding vs Modern Mutanism!*

By Ross Erstling

Bodybuilding has changed–drastically! In fact, just about everything in bodybuilding has changed; from training, to diet, to supplementation, the sport that was once defined by beauty and aesthetics, is now defined by drugs and deformity.

So let’s talk about what BODYBUILDING actually is. Is it an art? Is it a science? Is it a lifestyle? Is it a sport? Yes, it’s actually all us these things, and much, much, more. Bodybuilding can be defined as the deliberate and methodical reconstruction of cells and tissues in the human body, in an attempt to maximize lean muscle mass while minimizing body fat levels. This is not an easy task at all, and requires an intimate and extensive understanding of biology, chemistry, and human physiology. Therefore, a great bodybuilder must also be a great thinker.

The Golden Age bodybuilders were big thinkers; there was a mental aspect of their bodybuilding philosophy that is unfortunately almost completely overlooked today. This mental dimension of bodybuilding is ultimately what separates an average bodybuilder from a champion bodybuilder. Bodybuilding requires an UTTER BELIEF in yourself, and without that confidence and ego strength, you will never be motivated enough to look your absolute BEST.

I hate to say this, but most modern bodybuilders are not very big thinkers. They often just do what they are TOLD to do by someone who supposedly “knows what they are talking about”. Rather than investigating the SCIENCE of the human body themselves, they would rather entrust their physique to someone ELSE! To me(and the Golden Era boys) this is absolute insanity. This is precisely why that sometimes KNOWING LESS is actually KNOWING MORE. Allow me to explain..

The fundamentals of nutrition will always remain static, the human body is not going to change. Any basic textbook will thoroughly explain the roles of fats, carbohydrates, and protein in metabolism. That’s how the Golden Age bodybuilders such as Arnold and Franco knew how to BULK and CUT PROPERLY, because they relied on the most BASIC and FUNDAMENTAL nutritional information. They kept it simple! There was no Ketosis diets, they never eliminated Carbohydrates, and they knew that 45 minutes of training was not sufficient for maximum muscle growth!

So this brings us to TRAINING. Once again, knowing more is knowing LESS! Modern bodybuilders, on average, train for 45-60 minutes, performing around 12-15 sets per muscle! This is what the AVERAGE person should be doing! Did you know that most PRO’s don’t even work their ABS in the offseason?! The Golden Age bodybuilders were training for 2-3 hours per session, sometimes TWICE PER DAY! Not to mention, they did this all with MINIMUM drug use! The reason that modern pro bodybuilders train for such short durations of time is because they are completely misunderstanding or misinterpreting the scientific data available! They truly believe(because SOMEONE TOLD THEM!) that anything more than 45-60 minutes is over-training and counterproductive, which is completely false, especially if you are using significant amounts of anabolic steroids, peptide hormones, and other bodybuilding drugs! Like I said, there is such limited data on bodybuilding methodology, that ANY data based on a natural, non-enhanced male is entirely irrelevant. Ronnie trained for HOURS, SET AFTER SET OF HEAVY WEIGHT, just like the Golden Age guys. Jay trains the same during the off-season when trying to add muscle, and that’s why these two guys are still the two biggest freaks in the world, and probably will remain so for a long time.

The utter reliance on DRUGS has been the final strike to bodybuilding as it once was. Not only are there dozens of new anabolic steroids that are far stronger, there are also entirely new classes of drugs like Human Growth Hormones and various other Peptide hormones. Even worse, modern bodybuilders even use INSULIN now, which is extremely dangerous. All of these drugs have lead to the production of massively disproportionate and imbalanced physiques, because many of these new drugs don’t just cause MUSCLE GROWTH, they cause EVERYTHING IN THE HUMAN BODY TO GROW! ALL CELLS AND TISSUES, including organs, bones, and even potentially cancerous tissues! That is ESSENTIALLY WHY the modern bodybuilders look like MUTANTS with GIANT DISTENDED BELLIES, and the old school bodybuilders looked like the epitome of masculinity. It’s insane to think that Arnold competed at 220lbs at 6″2 and now we have guys that are 5″5-5″7 and weight that much. Old School bodybuilders did not have access to these drugs that create the type of massive and disproportionate physiques that we see today. Although let’s be honest, if Arnie had access to HGH I am sure he would have jumped right on!

It has been the OVEREMPHASIS on muscle mass and the subsequent abuse of drugs that has ultimately led to the downfall of Bodybuilding.

 

[BigNShredded]

The Peanut Butter and Jelly Cycle

By: Ross Erstling



Sometimes, two things just CLICK. They COMPLIMENT each other...

Jack and Coke

Bonnie and Clyde

Peanut Butter and Jelly

You get the idea. Sometimes, two things just fit together PERFECTLY, resulting in something that is MUCH greater than either variable alone...

Throughout my experience as a bodybuilder, I have used all different types of unique combinations of anabolic steroids. Some worked well, others sucked. Though my journey was not in vain, my creative efforts weren't fruitless. This is the beauty of trial and error...

I present to you the Peanut Butter and Jelly Cycle: Testosterone and Masteron.

The Peanut Butter and Jelly Cycle can be used as BOTH, a BULKING cycle and a CUTTING cycle.

There is a PROFOUND synergism that occurs between testosterone and this highly POTENT Dhihydrotestosterone derivative. While Bulking, the user can expect TREMENDOUS gains in muscle-mass and strength, as well as a SHOCKING increase in muscle HARDNESS, vascularity, and definition. While Cutting, the user will experience a substantially increased metabolism; a product of Masteron's distinct androgenic effect that also will protect precious muscle mass, increase strength, and above all, make the MUSCLES AS HARD AS STEEL!

MOST Testosterone cycles leave you looking bloated and puffy, especially if you are BULKING. On the PB&J Cycle, Your body simply looks GREAT! While BULKING, you can still maintain a LEAN and HARD appearance(as opposed to most test cycles), and when cutting, you will look inhuman.

When using Masteron with testosterone, an AI is rarely needed, as Masteron function as a potent anti-aromatase. It also DRASTICALLY increases Free Testosterone, so masteron drastically increases the EFFECTIVENESS of testosterone. The end result in a two-way synergistic PUNCH that can ONLY be accomplished when combining these two remarkable compounds.