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- Joined
- Mar 27, 2003
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Ok Guys and Gals,
This thread is what you have learned in bodybuilding or otherwise that you can share with everyone here on PM...So I will start !!!
Training - I have learned that If I do to much volume or to much HIT stuff (Forced reps, negatives, RP) I will overtrain in a few weeks...So my best way for ME to train is to go to positive failure and thats it...I might be able to get away with a forced rep or two, but I cant do much more than that...As for how many sets I can do, around 10-12 on bigger bodyparts and 8-10 on smaller bodyparts...Sometimes I can get away with a few more sets if I feel good, but if I do it to many days in a row, my CNS gets fried...As for what rep range is best for me, I believe that for legs I should go around 15-25 reps (quads), for my best quad growth, for hams around 15, calfs and abs around 20-25 reps, everything else is good with 10-15 reps...I might go a tad lower on upperbody movements, but if I do, I usually dont feel it as well...
Nutrition (precontest) - For diet I have learned that almost every type of diet (higher carbs, low carbs, higher fat, ect,ect) will work for my body...But, I cant go more than 2 or 3 days on lower carbs (below 100 grams) before I start to flaten out and lose muscle...I feel my best bet with diet is to rotate carbs (2-3 days low or moderate) then bring them back up for a day or two (250-500 grams)...As for fats, I my body responseds well to a diet with some healthy fats and I can get learner with them in my diet more so than not having them...Even if Im going moderate carbs I believe my body will still need them for health reasons along with burning fat...So fats should be for ME around 50-100 grams per day, depending on my carb intake...As for protein, as long as im around 350-400 grams a day, and Im using good sources of protein then im good to go...I dont feel adding in more is going to help me grow any better, and I actully believe if you have to much protein in your diet, than you wont be able to lose fat as well if you carb intake is to high...
Cardio - I believe cardio for me is the key to getting ripped, I really believe that you should do some cardio when you dieting down for a show...and it should be low intensity for long duration...I believe in the Palumbo way for cardio...If you do high intense cardio, I believe you could lose muscle or flatten yourself out...The best way to ME is to do long duration (45 mins) and at a very low intensity...I also believe you should do it first thing in the morning, before you eat ANYTHING...Just take your thermo's and drink water let them kick in and go...Dont eat anything until your done.. I dont believe you will lose muscle in that 45-60 mins if you dont eat before cardio...I really believe you wil actully burn more fat, and get leaner much faster this way...
(EDIT) I'll add things in when I think of them...
Last week prep - Last week prep should be easy if your ready to go...I think this should be an easy week, the less you do the better...I dont believe in depleting, carbing up, water managment, ect, ect...Honestly, the best method is the KISS princiable...If you try to many things your only going to mess up and look worse...
Gear (offseason) - First off, I believe you can gain alot of muscle using moderate to lower doses...I also, believe that staying on longer with lower doses, is better than higher dose, shorter cycles...I also, believe that you can make some serious gains with just one compound (test) and not have to stack if you dont want to...A dose of 500-750mg (depending on age and time in the gym) is good enough for the newer guys....If you do stack, use just one compound such as Deca or EQ is good enough...I dont believe in using 4-6 different products, that it will bring in better results..I believe you will only confuse your body, and not grow as well...Use an Anti- E only if you have to...they could hinder your gains, because you need some estrogen to help with the growth process...I got more, but let me think about it
Bulking up - I dont think bulking up (over 30lbs contest) is for me..I have learned over the years, that I lose muscle very fast once my metabolism kicks into high gear...Plus, I cant lean up as well when I bulk up over 25-30 lbs over my contest weight...I think if you have to diet for more than 12-15 weeks, than you got to fat in the offseason..For the last few years I only have needed about 6-8 weeks to get into great shape, and then only about 2-3 weeks to fine tune it...so a total of about 10 weeks is all I need to get into contest shape...I also have learned that I grow much better when I stay leaner in the offseason...
taking time off from the gym - After you have trained for more than 10 years, and have built a conserable amount of muscle, I believe for ME, I can take a month or two off to help my body recover better...I did this for the last few years, and I never really lose much muscle at all...Maybe 10lbs or so...But when I start to train again, I gain it all back plus some...I really gain almost better, because of muscle memory...It also, helps my CNS recover, because by the time im ready to take time off, my CNS is fired from all the dieting and thermo's products...
Ok I'll do some other subjects later but for now that is it...
chris
This thread is what you have learned in bodybuilding or otherwise that you can share with everyone here on PM...So I will start !!!
Training - I have learned that If I do to much volume or to much HIT stuff (Forced reps, negatives, RP) I will overtrain in a few weeks...So my best way for ME to train is to go to positive failure and thats it...I might be able to get away with a forced rep or two, but I cant do much more than that...As for how many sets I can do, around 10-12 on bigger bodyparts and 8-10 on smaller bodyparts...Sometimes I can get away with a few more sets if I feel good, but if I do it to many days in a row, my CNS gets fried...As for what rep range is best for me, I believe that for legs I should go around 15-25 reps (quads), for my best quad growth, for hams around 15, calfs and abs around 20-25 reps, everything else is good with 10-15 reps...I might go a tad lower on upperbody movements, but if I do, I usually dont feel it as well...
Nutrition (precontest) - For diet I have learned that almost every type of diet (higher carbs, low carbs, higher fat, ect,ect) will work for my body...But, I cant go more than 2 or 3 days on lower carbs (below 100 grams) before I start to flaten out and lose muscle...I feel my best bet with diet is to rotate carbs (2-3 days low or moderate) then bring them back up for a day or two (250-500 grams)...As for fats, I my body responseds well to a diet with some healthy fats and I can get learner with them in my diet more so than not having them...Even if Im going moderate carbs I believe my body will still need them for health reasons along with burning fat...So fats should be for ME around 50-100 grams per day, depending on my carb intake...As for protein, as long as im around 350-400 grams a day, and Im using good sources of protein then im good to go...I dont feel adding in more is going to help me grow any better, and I actully believe if you have to much protein in your diet, than you wont be able to lose fat as well if you carb intake is to high...
Cardio - I believe cardio for me is the key to getting ripped, I really believe that you should do some cardio when you dieting down for a show...and it should be low intensity for long duration...I believe in the Palumbo way for cardio...If you do high intense cardio, I believe you could lose muscle or flatten yourself out...The best way to ME is to do long duration (45 mins) and at a very low intensity...I also believe you should do it first thing in the morning, before you eat ANYTHING...Just take your thermo's and drink water let them kick in and go...Dont eat anything until your done.. I dont believe you will lose muscle in that 45-60 mins if you dont eat before cardio...I really believe you wil actully burn more fat, and get leaner much faster this way...
(EDIT) I'll add things in when I think of them...
Last week prep - Last week prep should be easy if your ready to go...I think this should be an easy week, the less you do the better...I dont believe in depleting, carbing up, water managment, ect, ect...Honestly, the best method is the KISS princiable...If you try to many things your only going to mess up and look worse...
Gear (offseason) - First off, I believe you can gain alot of muscle using moderate to lower doses...I also, believe that staying on longer with lower doses, is better than higher dose, shorter cycles...I also, believe that you can make some serious gains with just one compound (test) and not have to stack if you dont want to...A dose of 500-750mg (depending on age and time in the gym) is good enough for the newer guys....If you do stack, use just one compound such as Deca or EQ is good enough...I dont believe in using 4-6 different products, that it will bring in better results..I believe you will only confuse your body, and not grow as well...Use an Anti- E only if you have to...they could hinder your gains, because you need some estrogen to help with the growth process...I got more, but let me think about it
Bulking up - I dont think bulking up (over 30lbs contest) is for me..I have learned over the years, that I lose muscle very fast once my metabolism kicks into high gear...Plus, I cant lean up as well when I bulk up over 25-30 lbs over my contest weight...I think if you have to diet for more than 12-15 weeks, than you got to fat in the offseason..For the last few years I only have needed about 6-8 weeks to get into great shape, and then only about 2-3 weeks to fine tune it...so a total of about 10 weeks is all I need to get into contest shape...I also have learned that I grow much better when I stay leaner in the offseason...
taking time off from the gym - After you have trained for more than 10 years, and have built a conserable amount of muscle, I believe for ME, I can take a month or two off to help my body recover better...I did this for the last few years, and I never really lose much muscle at all...Maybe 10lbs or so...But when I start to train again, I gain it all back plus some...I really gain almost better, because of muscle memory...It also, helps my CNS recover, because by the time im ready to take time off, my CNS is fired from all the dieting and thermo's products...
Ok I'll do some other subjects later but for now that is it...
chris
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