Wow this guy is the new Vince Gironda! Nice write up, I agree with all those points; I couldn't help but notice you mentioned creatine under supplements. In my 20's my room mate was the guy who discovered creatine and started EAS and then went on to start MRI. I was always his Frankenstein monster test subject for all of his new products :D.
On number 9, I would add one point regarding doing 3+ sets. You didn't really go into muscle groups, but then you would have probably doubled your excellent write up had you. 3 is where I have always maxed out at per movement however, its been my experience its beneficial to do 9 total sets per muscle group. For example: front, mid, and rear deltoids are 1 muscle group but to hit all 3 areas requires different movements. 3 for the front, 3 for the middle, 3 for the rear. Most muscle groups typically have 2 to 3 areas to hit.
Abs: include the rectus and transversus abdominis , left and right internal and external obliques
Quadriceps: have the vastus intermedius, medialis, lateralis and rectus femoris
Biceps: include the the brachii and brachialis
You could get away with 6 total reps for biceps but there is secondary benefits from different hand angles and close grip verses wide grip movements so even 9 reps for the bicep muscle group is beneficial. If you reverse your grip on a curl it works the forearms along with the biceps. All this can be kept within 45 minutes, personally I do a 6 day routine, sometimes I'll spit the routine to do abs and calves in the morning from the other muscles in the evening.
Wow this guy is the new Vince Gironda! Nice write up, I agree with all those points; I couldn't help but notice you mentioned creatine under supplements. In my 20's my room mate was the guy who discovered creatine and started EAS and then went on to start MRI. I was always his Frankenstein monster test subject for all of his new products :D.
On number 9, I would add one point regarding doing 3+ sets. You didn't really go into muscle groups, but then you would have probably doubled your excellent write up had you. 3 is where I have always maxed out at per movement however, its been my experience its beneficial to do 9 total sets per muscle group. For example: front, mid, and rear deltoids are 1 muscle group but to hit all 3 areas requires different movements. 3 for the front, 3 for the middle, 3 for the rear. Most muscle groups typically have 2 to 3 areas to hit.
Abs: include the rectus and transversus abdominis , left and right internal and external obliques
Quadriceps: have the vastus intermedius, medialis, lateralis and rectus femoris
Biceps: include the the brachii and brachialis
You could get away with 6 total reps for biceps but there is secondary benefits from different hand angles and close grip verses wide grip movements so even 9 reps for the bicep muscle group is beneficial. If you reverse your grip on a curl it works the forearms along with the biceps. All this can be kept within 45 minutes, personally I do a 6 day routine, sometimes I'll spit the routine to do abs and calves in the morning from the other muscles in the evening.
well on number 9 thats what i was trying to get across actually. lol. i should probably re-word it. i meant working out the same part of the muscle multiple times. but ya i definitely agree.
wow really? the inventor of creatine? well tell him thanks lol. i take it religiously.
also i didnt think to add anything about doing 2-a-days either, i found that for advanced lifters it beneficial but i wanted this to be more geared towards beginners.
Hey man since you know all this stuff about gym etc
Are you familiar with the tsc heart of a champion program?
If yes could you tell me your opinion on that program? good?bad?
If not could you please check it out at some point? and then tell me what you think?
Anyway much appreciated !!
i looked into it. it seems you have to pay for it. any work out you have to pay for is crap.
work out knowledge belongs to the world, NOT just people who pay for it. there is no "super secret" way to get thin or get big, its all mostly common sense. if you read my points and thought about it they all make sense regardless if you know how to work out or not.
for getting ripped the MOST important thing is your diet, your diet is basically 60-70% of getting ripped. eat healthy small meals 6 times a day, stay far away from carbs. MOST important - NEVER eat till your full, EVER. and NEVER eat anything less then 2 hours before bed.
the diet is by far the hardest part. if you hear a work out saying you dont need a diet to get ripped, its full of shit.
once you have the diet down, a mixture of running and weight lifting combined with a healthy 6 meal a day diet will get you dropping pounds like hot cakes. gettin ripped takes far more concentration and motivation to achieve, if your going to do it you can NOT half ass it at all.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
No carbs at all?
I have a diet and it suggests these:
"For a goal target of 190 lb"
236g of protein per day
380g of carbs per day
70g of fat per day
and a sum of 3040 cals per day
These amounts are suggested for me to reach my ideal weight(i am below it)
Does it stick to reason? (i'm asking this mostly because you mentioned no carbs at all which comes to contradict my "to be" diet program)
well i guess that depends on your exact goal. do you want to have an 8-pack? or just be "fit"? just stay away from high-carb foods such as pizza, junk food of any kind, breads. or eat in very small amounts. its more important that you eat 6 small meals a day to boost your metabolism. its also boosted by never eating till your full and not eating <2 hours before bed then actually how much carbs specifically that you eat, because you will be doing weight lifting and running to burn off the carbs. carb counting will drive you insane, just focus on mostly staying away from the fatty foods and run your ass off.
having more muscle on your body burns more carbs when you do run, every pound of muscle burns significantly more then per pound of fat, so thats why you also weight lift.
also NEVER do the same run routine, alot of people do the same distance/speed every cardio day and look at the treadmills "calories burned", ignore those, there full of shit.
switch between distance, speed, and duration. one day run 5 miles at a jogging pace, next cardio day do 100 yard sprints as fast as you possibly can.. ect.
and of course the ab work outs. BUT contrary to popular belief doing abs everyday wont get you that six pack faster, and it does not burn fat directly on your stomach, if your not thin enough for your six pack to show it wont matter if you have abs of steel or not, you wont be able to see it. focus on losing the weight more then doing the ab work outs. its a muscle like any other. you can alternate between heavy n light days and be sure to give them plenty of time to rest if there sore. your abs heal faster then any other muscle on your body, so you'll obviously do them more often then the others.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
wow really? the inventor of creatine? well tell him thanks lol. i take it religiously.
Ed Byrd been been thanked very well in the pocket book LOL! His former business partner and once my coworker Anthony Almada came out of EAS pretty nice as well. It took Ed 20 years to find that, he was behind a number of other components such as Trans-ferulic acid and Vanadyl Sulfate. Ed spent lots of time at UCSF's library to find research on various natural compounds that would help really increase lean muscle tissue as good as steroids did, he was relentless. They sold out to Bill Philips of Muscle Media 2000. Ed retired after selling MRI, and Anthony has some other business he runs now.
Anything you find out on the Internet about it will try to paint Anthony as the prodigy of it all, and certainly he had a lot to do with it. But there was a fall out between Bill and Anthony against Ed, truth be told, it was Ed who was truly responsible for getting creatine to market.
Oldschool is the best school! Winamp is the best imo. Probably cause I used it since I started listening to music on my pc...had this spesific version for 2 or 3 years now. And I downloaded this plugin (That shows the status of the current song on the taskbar) whenever back.
"Winamp v2.43.436.346.345 is now available. Would you like to download it?".
"NO!!".
How is creatine best used? You say with plenty of water. Does that mean drinking it during workout, before, after? With your protein shake. Can you elaborate? Thanks
I'm used to doing a full body workout every 2nd day. I like doing a full body workout, but from what you're saying, my program has got to change continually? I'd like that anyway, do different stuff.
creatine is best taken in pill form, take 2 pills at once a day or 1 pill at different times twice a day. if you cant take pills use the powder and always take it with at least 8 oz of water. and then throughout the day drink lots of water. at least 8-10 glasses of water a day spread evenly. drink water before during and after, just dont chug water or intake large amounts at once. you should be mixing your protein with water so your getting water as your intaking protein as well.
full body work outs are definitely not recommended for optimum results in getting bigger. if your goal is to get bigger/stronger you need to separate your muscle groups for muscle isolation. one day do back, next day chest, next day biceps, next triceps, next legs, break 1-2 days and repeat, this is what i do. you want to give your body 4-5 days of recovery per muscle because even if you dont feel sore doesnt mean your muscles arent still repairing themselves, if your body doesnt have enough time to recover you lose massive gains and only risk hurting yourself.
and yes ALWAYS switch it up like i said in my post. NEVER do the same work out two days in a row, such as two chest days two weeks in a row you do the exact same chest routine, you have to switch it up constantly to force your muscles to try and adapt over and over, if they get too adapted to your routine you stop making good gains.
your muscles are like creatures and they adapt to whatever you put them through, you keep doing the same work out everyday/week your muscles adapt and then you get less and less sore and you feel your work out less and less even if your going up in weight. by switching work outs your muscles are like "oh shit! what is this!? need to get strongerrrr" :P. but literally they are.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
Okay, thanks! How much creatine is in those pills? I got the powder, so I'd take the equivelant in powder form.
on the side itll say how many scoops to take. its been so long since i had the powder i cant remember. lol. i much prefer the pills. the powder feels like im drinking sandy water and have to constantly shake it up otherwise it all falls to the bottom so you have to shake then chug it.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
So me and a friend have been debating on a subject related to "getting lean/abs showing"
And i was hoping you could resolve that debate
Hes saying that you can't get lean and somewhat ripped abs without supplements and "meds"
I'm saying that you can provided you follow a proper diet and exercice the right way
(considering that we're talking about a timespan of 6-12 months)
Which of us is right?
and by supplements he means fat burners and other weight loss pills?
well regardless it doesnt matter. because pills are not required and unless your dieting right the pills wont help in the first place. pills that claim to "boost metabolism" are mostly scams and even if they do its not by much to notice unless your eating 100% right and in that case the eating 100% right is what your seeing as a result, NOT the "weight loss" pills.
a 6 small healthy meal a day diet + lots of running/cardio mixed with weight lifting will get you ripped abs the fastest. the diet being 60-70% of the result and the rest being the running, because you can lose lots of weight just by diet alone, the cardio will boost it even faster and the weights will gain you more muscle per pound of body weight and therefor burn carbs faster. so yes you be would right, weight loss pills are not needed and i dont recommend them at all. i see them as people's excuse to eat worse or not work out.
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
i see them as people's excuse to eat worse or not work out.
I need no such excuses not to work out. =)
Of course, that never was something my generation did. If you wanted to "work out," then you got a job outside (or a hobby). That said, I do a lot of physical activities outside in my spare time; Tending the garden, fixing up my cabin for the winter, and walking about the beautiful forest with my two dogs en tow.
My eating habits are probably outstanding compared to most Americans, but I don't consciously avoid "carbs," or anything else. I focus on preparing food in healthier ways like steaming, grilling, and baking. I don't add sugar or butter to anything (one less thing to buy at the grocer). I like to experiment with spices (although I'm an abject failure at growing most of them) to add flavors and change my pallet's pace a bit.
This might be off-topic in a discussion of strength and size, but I think the foundation to fitness out to be systemic in one's lifestyle. This stuff goes hand in hand with the gym (even though I don't) talk, imo. Focus on controlling what you eat by preparing it yourself and focus on staying active by seeking an outlet with physical exercise and you won't be easily side-tracked by the allure of easy calories and sessile existence.
i see them as people's excuse to eat worse or not work out.
I need no such excuses not to work out. =)
Of course, that never was something my generation did. If you wanted to "work out," then you got a job outside (or a hobby). That said, I do a lot of physical activities outside in my spare time; Tending the garden, fixing up my cabin for the winter, and walking about the beautiful forest with my two dogs en tow.
My eating habits are probably outstanding compared to most Americans, but I don't consciously avoid "carbs," or anything else. I focus on preparing food in healthier ways like steaming, grilling, and baking. I don't add sugar or butter to anything (one less thing to buy at the grocer). I like to experiment with spices (although I'm an abject failure at growing most of them) to add flavors and change my pallet's pace a bit.
This might be off-topic in a discussion of strength and size, but I think the foundation to fitness out to be systemic in one's lifestyle. This stuff goes hand in hand with the gym (even though I don't) talk, imo. Focus on controlling what you eat by preparing it yourself and focus on staying active by seeking an outlet with physical exercise and you won't be easily side-tracked by the allure of easy calories and sessile existence.
very very true, a diet is 100x harder to maintain then a regular fitness schedule so if you can do that you can easily maintain a good work out schedule without fail. the point of view of the diet here is from the general view that most people eat like shit. like me and most people i know do, since this is "general" guidelines for getting bigger stronger. obviously if your going for fitness/health as your career such as trainer or body builder far more is needed then just avoiding carbs and lifting heavy stuff like a cave man. lol
Rollback Post to RevisionRollBack
"once the pretty hardcore gamers we had testing inferno found it fairly difficult, we then we doubled it" -trolololol jay wilson
you still here? still professing your getting your PHD and that certain exercises are rubbish? lol @ you kid.
On number 9, I would add one point regarding doing 3+ sets. You didn't really go into muscle groups, but then you would have probably doubled your excellent write up had you. 3 is where I have always maxed out at per movement however, its been my experience its beneficial to do 9 total sets per muscle group. For example: front, mid, and rear deltoids are 1 muscle group but to hit all 3 areas requires different movements. 3 for the front, 3 for the middle, 3 for the rear. Most muscle groups typically have 2 to 3 areas to hit.
Abs: include the rectus and transversus abdominis , left and right internal and external obliques
Quadriceps: have the vastus intermedius, medialis, lateralis and rectus femoris
Biceps: include the the brachii and brachialis
You could get away with 6 total reps for biceps but there is secondary benefits from different hand angles and close grip verses wide grip movements so even 9 reps for the bicep muscle group is beneficial. If you reverse your grip on a curl it works the forearms along with the biceps. All this can be kept within 45 minutes, personally I do a 6 day routine, sometimes I'll spit the routine to do abs and calves in the morning from the other muscles in the evening.
well on number 9 thats what i was trying to get across actually. lol. i should probably re-word it. i meant working out the same part of the muscle multiple times. but ya i definitely agree.
wow really? the inventor of creatine? well tell him thanks lol. i take it religiously.
also i didnt think to add anything about doing 2-a-days either, i found that for advanced lifters it beneficial but i wanted this to be more geared towards beginners.
i looked into it. it seems you have to pay for it. any work out you have to pay for is crap.
work out knowledge belongs to the world, NOT just people who pay for it. there is no "super secret" way to get thin or get big, its all mostly common sense. if you read my points and thought about it they all make sense regardless if you know how to work out or not.
for getting ripped the MOST important thing is your diet, your diet is basically 60-70% of getting ripped. eat healthy small meals 6 times a day, stay far away from carbs. MOST important - NEVER eat till your full, EVER. and NEVER eat anything less then 2 hours before bed.
the diet is by far the hardest part. if you hear a work out saying you dont need a diet to get ripped, its full of shit.
once you have the diet down, a mixture of running and weight lifting combined with a healthy 6 meal a day diet will get you dropping pounds like hot cakes. gettin ripped takes far more concentration and motivation to achieve, if your going to do it you can NOT half ass it at all.
well i guess that depends on your exact goal. do you want to have an 8-pack? or just be "fit"? just stay away from high-carb foods such as pizza, junk food of any kind, breads. or eat in very small amounts. its more important that you eat 6 small meals a day to boost your metabolism. its also boosted by never eating till your full and not eating <2 hours before bed then actually how much carbs specifically that you eat, because you will be doing weight lifting and running to burn off the carbs. carb counting will drive you insane, just focus on mostly staying away from the fatty foods and run your ass off.
having more muscle on your body burns more carbs when you do run, every pound of muscle burns significantly more then per pound of fat, so thats why you also weight lift.
also NEVER do the same run routine, alot of people do the same distance/speed every cardio day and look at the treadmills "calories burned", ignore those, there full of shit.
switch between distance, speed, and duration. one day run 5 miles at a jogging pace, next cardio day do 100 yard sprints as fast as you possibly can.. ect.
and of course the ab work outs. BUT contrary to popular belief doing abs everyday wont get you that six pack faster, and it does not burn fat directly on your stomach, if your not thin enough for your six pack to show it wont matter if you have abs of steel or not, you wont be able to see it. focus on losing the weight more then doing the ab work outs. its a muscle like any other. you can alternate between heavy n light days and be sure to give them plenty of time to rest if there sore. your abs heal faster then any other muscle on your body, so you'll obviously do them more often then the others.
hahahaha. i didnt even think of that. good catch xD
Ed Byrd been been thanked very well in the pocket book LOL! His former business partner and once my coworker Anthony Almada came out of EAS pretty nice as well. It took Ed 20 years to find that, he was behind a number of other components such as Trans-ferulic acid and Vanadyl Sulfate. Ed spent lots of time at UCSF's library to find research on various natural compounds that would help really increase lean muscle tissue as good as steroids did, he was relentless. They sold out to Bill Philips of Muscle Media 2000. Ed retired after selling MRI, and Anthony has some other business he runs now.
Anything you find out on the Internet about it will try to paint Anthony as the prodigy of it all, and certainly he had a lot to do with it. But there was a fall out between Bill and Anthony against Ed, truth be told, it was Ed who was truly responsible for getting creatine to market.
haha nice monkman!
/nostalgia
"Winamp v2.43.436.346.345 is now available. Would you like to download it?".
"NO!!".
creatine is best taken in pill form, take 2 pills at once a day or 1 pill at different times twice a day. if you cant take pills use the powder and always take it with at least 8 oz of water. and then throughout the day drink lots of water. at least 8-10 glasses of water a day spread evenly. drink water before during and after, just dont chug water or intake large amounts at once. you should be mixing your protein with water so your getting water as your intaking protein as well.
full body work outs are definitely not recommended for optimum results in getting bigger. if your goal is to get bigger/stronger you need to separate your muscle groups for muscle isolation. one day do back, next day chest, next day biceps, next triceps, next legs, break 1-2 days and repeat, this is what i do. you want to give your body 4-5 days of recovery per muscle because even if you dont feel sore doesnt mean your muscles arent still repairing themselves, if your body doesnt have enough time to recover you lose massive gains and only risk hurting yourself.
and yes ALWAYS switch it up like i said in my post. NEVER do the same work out two days in a row, such as two chest days two weeks in a row you do the exact same chest routine, you have to switch it up constantly to force your muscles to try and adapt over and over, if they get too adapted to your routine you stop making good gains.
your muscles are like creatures and they adapt to whatever you put them through, you keep doing the same work out everyday/week your muscles adapt and then you get less and less sore and you feel your work out less and less even if your going up in weight. by switching work outs your muscles are like "oh shit! what is this!? need to get strongerrrr" :P. but literally they are.
on the side itll say how many scoops to take. its been so long since i had the powder i cant remember. lol. i much prefer the pills. the powder feels like im drinking sandy water and have to constantly shake it up otherwise it all falls to the bottom so you have to shake then chug it.
and by supplements he means fat burners and other weight loss pills?
well regardless it doesnt matter. because pills are not required and unless your dieting right the pills wont help in the first place. pills that claim to "boost metabolism" are mostly scams and even if they do its not by much to notice unless your eating 100% right and in that case the eating 100% right is what your seeing as a result, NOT the "weight loss" pills.
a 6 small healthy meal a day diet + lots of running/cardio mixed with weight lifting will get you ripped abs the fastest. the diet being 60-70% of the result and the rest being the running, because you can lose lots of weight just by diet alone, the cardio will boost it even faster and the weights will gain you more muscle per pound of body weight and therefor burn carbs faster. so yes you be would right, weight loss pills are not needed and i dont recommend them at all. i see them as people's excuse to eat worse or not work out.
I need no such excuses not to work out. =)
Of course, that never was something my generation did. If you wanted to "work out," then you got a job outside (or a hobby). That said, I do a lot of physical activities outside in my spare time; Tending the garden, fixing up my cabin for the winter, and walking about the beautiful forest with my two dogs en tow.
My eating habits are probably outstanding compared to most Americans, but I don't consciously avoid "carbs," or anything else. I focus on preparing food in healthier ways like steaming, grilling, and baking. I don't add sugar or butter to anything (one less thing to buy at the grocer). I like to experiment with spices (although I'm an abject failure at growing most of them) to add flavors and change my pallet's pace a bit.
This might be off-topic in a discussion of strength and size, but I think the foundation to fitness out to be systemic in one's lifestyle. This stuff goes hand in hand with the gym (even though I don't) talk, imo. Focus on controlling what you eat by preparing it yourself and focus on staying active by seeking an outlet with physical exercise and you won't be easily side-tracked by the allure of easy calories and sessile existence.
very very true, a diet is 100x harder to maintain then a regular fitness schedule so if you can do that you can easily maintain a good work out schedule without fail. the point of view of the diet here is from the general view that most people eat like shit. like me and most people i know do, since this is "general" guidelines for getting bigger stronger. obviously if your going for fitness/health as your career such as trainer or body builder far more is needed then just avoiding carbs and lifting heavy stuff like a cave man. lol
Zug zug.
gotta give up the computer gramps
I still have at little pep in my scholastic step, so I assume by the time I'm retired we'll have them built into our brains.
and then completely remving your ability to retire in a caveman like state.