made me rethink the way i train.

[zed]

http://www.professionalmuscle.com/fo...ad.php?t=13774

this is long as fuck! only the first 2 or 3 pages are even worthwhile then its kinda the same questions over and over again and some drama at the end...let me know what you guys think of this if the link doesnt work ill copy and paste it...my biggest question is (are isolation exercizes really a total waste of time)

[Control]

Reps are the thing that I change the most. I stick to a push/pull/legs routine most of the time, and I rarely do more than 15-20 sets in a workout. With reps I will have days when I go heavier for less reps to see where my strength is at and days where I do higher reps. Most of the time my heaviest set is 8 reps to failure but last night I wanted to do dumbell curls with 75's and I can't get those 8 times (unless I cheat like hell) so I only got 5 reps on my last set. Next week my last set could be 65's x 10.

As far as NO isolation movements, I wouldn't do that for very long. I consider any curl an isolation movement and I usually do 1-2 curling movements on back day. I also keep rear laterals in my routine the majority of the time (I believe your rear delts will lag if you don't). You really don't need to do any isolation movements for chest, back, or triceps (triceps will grow just fine from dips and/or CGBP). I consider leg curls to be an isolation movement and you need those (or GHR's). I also think you should do forearms on a semi-regular basis at the least.

[Kiev]

I agree with control. There is need for some Isolation.
My routine is always changing. I sub in one exercise for another almost every week. This way I hit different muscle tissue. Alway prioritize Chest, Back, and legs. After the big three I will work on the little things (forearms,delts,and abs ect...). I also change routines once or twice a year. Example chest@ tris next Back bi's,. Legs for me will always have there seperate day.

[zed]

control wat r GHR's for hams? and holy shit curls with 75's thats fuckn unreal lol keep it up. thanks for the info

[Ashop]

http://www.professionalmuscle.com/fo...ad.php?t=13774

this is long as fuck! only the first 2 or 3 pages are even worthwhile then its kinda the same questions over and over again and some drama at the end...let me know what you guys think of this if the link doesnt work ill copy and paste it...my biggest question is (are isolation exercizes really a total waste of time)

good reading. lots of great information over there.

[Control]

control wat r GHR's for hams? and holy shit curls with 75's thats fuckn unreal lol keep it up. thanks for the info

Glute Ham Raises

[NYCmitch25]

Just post it up...

Iron Man's HIT Training Explained


First let me start by saying that our muscles contain two types of tissues, (type 1) and (type 2) fibers.. Type 2 fibers contain the most growth potential so those are the ones you will want to concentrate on if your a bodybuilder. Theres 3 sub-categories of these type-2 fibers. "A-fibers", "B-fibers" and "C-fibers." When all three type-2 fibers are worked it will make the difference between a guy who looks big and a guy who looks BIG!!!

Type A can be stimulated by hitting failure on a weight that will allow for the performance of 11-15 reps. Type B fibers with 6-10 reps and type C fibers will be stimulated by hitting failure in the 1-5 rep range. Good form is always a must!

Wait (3 minutes) between sets to allow ATP/CP levels to replenish so the most weight can be used each set when using the (basic movements). When incorportating (isolation exercises) for weak body parts a rest of (90 seconds) is all that's needed. Lactic acid builds up when one moves too rapid to the next set on basic exercises or when using advanced techniques such as pre-exhausted super sets. LACTIC ACID will destroy the bodies ability to regenerate ATP/CP. How affective your AAS program regimine works in conjunction with your training program will be determined by how well your body regenerates ATP/CP levels. When levels of ATP are made low they trap (ANDROGEN RECEPTOR SITES) and block the signal for the body to grow. Diet and proper rest between sets has a positive affect on ATP/CP.as well.

As most have already figured out, it's the Big Basic Exercises not the "puny isolations" exercises that will put the most mass/strength on your body. Show me a man who can use 350 lbs on the shoulder press and I'll show you a man with a big set of capped shoulders. Isolation exercises will not build deltoids to such monsterous proportions but isolations movements do have their place.

One heavy set of 1-5 reps will stimulate the C fibers such as that of powerlifting program and this will build up strength that cannot be achieved on a typical bodybuilding rep scheme of 8-12. Added strength allows one to break down more muscle tissue over a period of time forcing the muscles to expand in size. Just look at the muscle size on some powerlifters! Let me explain further by saying you will not obtain significant muscular growth as the weight load goes from 250, 260, or even 270 with the same form and total sets but you will grow like a weed in a short period of time once your weight load reaches the 280 lb mark. This is why low reps are mandatory in reaching one's full bodybuilding potential.

NOTE: While low reps have been know to tear down joint cartliage tissue over a period of time, the high reps I have included in this program will help compensate by re-constructing/re-building those joints back up. Other than added muscle size/strength, this is another reason you should be training in a holostic manner.

I ask? "why would anyone want to use a (chop stick) to eat with when they could be using a (shovel)"? Chop sticks are comparable to isolation exercises such as "leg extensions" for the quads, and the shovel would be equivalent to "squats" for that same muscle group.

NOTE: If you want to improve on the exercises that contribute the most to making progress in the size/strength category you must "BUILD" your workout around those exercises.

I believe in leaving isolation exercises for pre-comp/cutting when more time under tension will be needed through the use of (double power drop sets) to burn calories and work the muscles more intensely but a lagging body part can sometimes benefit from isolation exercises as well. Bodybuilders should try and put less drain on the already vulnerable CNS during a cutting phase. Isolation movements can be incorporated to allow for more volume, yet cause less drain on the CNS as compared to adding in more energy draining compound movements. In additon, "OVER-USE INJURIES" can be avoided when dieting down by adding isolation exercises. A higher level of volume will be needed and using "ONLY" compound movements could result in "OVER-USE" injuries.

NOTE: Cortisol and Estrogen levels are much "lower" during a cutting phase placing more demand on our joints.

Lifting "heavy" on a long term basis with heavy isolation movements in the off season has damaged many a joints because they are not considered a natural movement for our bodies! However, if you have a lagging body part that doesn't seem to be responding well to basic movements only it will be okay to add one isolation exercise for "high reps" so that "4" sets will be performed twice each workout for a body part instead of "3".

NOTE: If you decide to add an isolation exercise in for a lagging body part later on down the road, you would do a medium and heavy set for the basic exercise and 2 high rep sets for the isolation or second exercise you choose. For e.g.; Decline bench for 2 sets-medium/low rep sets with 3 minutes rest and incline flyes for 2 sets of 11-15 with 90 seconds rest. Or you could do Inclines for a medium and heavy set then do 2 high rep sets of flat flyes. Everthing else in the program laid out below stays the same. Give the basics only training a minimum of 4-6 months before adding in any isolation exercises for a lagging body part because much of the time a bodybuilder won't give a routine time to see if it will produce for a given body part. It's quite common for trainers to feel that an (isolation movement such as lateral raises) are really "lighting" up their delts when the same "pump" could have been produced from using high reps on (compound movements/ over head pressing).

NOTE: Less rest between sets always produces more of a pump but over-load is the key.


If your joints becomes irritated with a particular basic exercise simply change to another basic exercise if needed. For instance, if inclines begin bothering your rotator cuff switch to declines. But its imperative to use the exercise that makes your particular body grow best, not what is working best for your training partner. We all differ a bit in how our bodies respond to certain exercises. I prefer 15 degree declines for overall chest development where as a 30 degree decline works my arms and shoulders too much. Others likes 15 degree inclines best. A few even thrive on the flat bench press. GO FIGURE! If changing exercises doesn't help the joint irritation issue at hand simply rest the injury so it can heal.Then get back after it!!!

It's been provben that the shape of our muscles cannot be changed. In other words you will in no way turn a blocky person into a small waisted symmetrical one by using certain exercises such as those of the isolation version, or by not using certain exercises like heavy compound movements.

Many trainers use mostly "incline presses" for chest but their lower chest may still grows more so because it's the way their chest genetics are laid out. Simply stated, there is no such things as an upper chest and a lower chest. A muscle contracts as a whole.

Think about it, "what musculoskeletal muscles would be out of balance if "ONLY" one basic exercise (the most productive exercise) for your particular body was performed"?

If you think about it Ronnie Coleman is really only doing about "3" sets to failure per body part twice a week not "12" if you where to exclude all his time consuming warm up sets.

Theres 4 reason that working a muscle group "TWICE" each week is better than only "ONCE." (#1) If you can break a muscle down more frequently and then let it re-build you will get more growth cycles. (#2) You are able to use the most weight for any rep range on the first 3 sets for any particular muscle group, therefore you'll break down more muscle tissue with 3 intensified sets done twice weekly as opposed to 6 sets done only once a week.(#3) Each body part has it's own individual (protein turn over rate) and I think every body part needs to be treated as a lagging body part by performing more frequent workouts per muscle group. Training any body part with more frequency produces more "circulatory androgens" similar to that of a site-injection protocol.That's why you will frequently hear of trainers hitting a "weak" muscle group (twice per week) as opposed to (once). (#4) Another very important advantage to be gained by working every muscle group "TWICE" each week as opposed to only "ONCE" is being able to rotate different exercises for a particular muscle group once the body reaches a plateau with that one particuar exercise you have decided works best for each body part. After a period of time the body develop what is know as (fiber recruitment pattern burnout) from doing the same exercises over and over. "BUT" changing to another exercise altogether while leaving the "MAIN MASS BUILDER" up on the shelf for a period of time (for example 6-8 weeks) is a BIG MISTAKE!!! What happens is the bodies neural pathways goes into "DE-TRAINING" where it has to "re-learn" the (MAIN MASS BUILDING) exercises all over again much like someone learning how to walk again after being involved in a bad accident. My program is designed so that you find that "ONE" main mass building exercises for a muscle group that works best for your particular body, then you milk that exercises for all it's worth until it quits producing results. Once you discontinue to show improvements with that exercise alternate your MAIN MASS BUILDING EXERCISES (for e.g.; declines) with the ALTERNATE EXERCISE (for e.g.; inclines) every other workout until you start seeing strength gains once again. It's best to discontinue using the "ALTERNATE" exercise altogether and do only the "MAIN" exercise once the plateau has been broken by 10 lbs on upper body exercises and 20 lbs on lower body exercises. However if you are experiencing joint problems in for a particular muscle group by using the same exercises twice each week it can be of great benefit to alternate between 2 exercises each time you train so you can avoid overusing that joint.


NOTE: Keep in mind you get the most for your efforts with the first 3 sets. After 3 sets you get less results for your efforts. So spend your energy on the exercises (that count the most) with the first 3 sets (that count the most) by attacking the A-B-C type- 2 fibers, which (count the most) and by using that one and only exercise that (counts the most). Leave the rest of your success to genetics, nutrition, drugs, and rest.

Heres where some tend to get a bit confused and quickly overtrain their CNS and larger muscle groups, putting a halt to any strength gains that could have been made long term. Bodybuilders have been brainwashed through MUSCLE MAGS that it requires more sets to stimulate a "larger" muscle groups like quads, as opposed to the "smaller" muscle groups like the biceps. The answer would be "NO IT DOES NOT"!! Why? Because the smaller muscle groups in exception to forearms and the lower back recover at a faster rate than the larger muscle groups. The biceps recover quicker than any other bodypart even though they are considered a small muscle group. For larger muscle groups such as the legs, it take longer for the cells and muscle fibers to elevate protein synthesis along with the extra time needed for the CNS to regain its composure. Regardless of what some may have been led to believe, the chest is actually a "SMALL" muscle group like the arms.Traps are actually a "LARGE" muscle group not a small one, because they cover nearly 1/3 of the total back mass. The calves are a small muscle group but recover very fast. Deltoids are considered a large muscle group like that of the legs and lats, yet they get pounded so hard with chest/back work they are easy to overtrain. I think you can see what I'm saying here as it only makes "common sense".

Why a total of 6 sets for overall back work as opposed to 3 sets? This is decieving because in reality your only doing 3 sets for your lats "chinups" (not rows). The reason is because pulldowns/pull ups hit the lats where as various rowing movements hit the muscle of the mid-upper back. These are two different muscle groups just as the quads are the antagonist for the hamstrings. By not doing 3 sets sets of rows along with 3 sets of chins ups it would be like doing 3 sets of bicep work and leaving out the triceps. That would cause a severe muscle imbalance. So your only doing 3 sets for lats (pulldowns). The other 3 sets (rows) are for the upper/inner back thickness muscles..

NOTE: For each push-pull movement the antagonist muscle group recieves the same amount of work sets. For ie; (CHEST PRESS-ROWS). (SHOULDER PRESS- PULLDOWNS) and so one.


Why do a push pull routine for the first 3 weeks of the 6 week cycle? Because of PTOR (protein turn over rate). If for example, you trained lats heavy on Monday and then trained your biceps the following day, it would most certainly disrupt the anabolic phase of the biceps growth and recovery process due to secondary involvement during the "compound" lat movement you performed on the prior day. This could make for poor bicep growth.

Some may ask; but wouldn't it limit my ability to use as much weight as possible on shoulder and tricep exercises after pounding the chest? As with any training protocol the body quickly adapts. Anyone who has ever incorporated a pre-exhaustion program for a particular muscle group knows that at first the weights used will be less until the muscles adapt to the change. Once your system gets used to training delts and triceps after chest, the amount of weight you'll be able to use rises at a rapid rate. Wait at least 5 minutes depending on your time re-straints before going to the next body part so maximum strength can be regained. Waiting only 3 minutes between exercies in "NOT" enough!! Sit on a bench doing nothing during this time..Be that Big guy who sits around on his butt as though he's doing nothing, yet hes the BIG GUY.

NOTE: During the first 3 weeks you should not be able to use nearly as much weight on the arms because yor training them directly after the toros.Your only finishing tha arms off per se!! But during weeks 4-6 of the 6 week cycle you will train arms first on a different split while they are completelyl fresh. You'll be "AMAZED" at your newly found arm strength. During weeks 1-3 your (torso strength will sky rocket) as arm strength struggles but during the last 3 weeks of the 6 week cycle your torso strength will slow down as your (arm strength sky rockets). After a 7-10 day layoff you will return to to the week1-3 split and your torso strength will sky rocket once again because of the added arm strength gain during weeks 4-6 and the benefits of the rest pause added during that period of the 6 week cycle. I call this the (SLINGSHOT METHOD)!!!


The IRON MAN "HIT" program consist of doing two warm up sets per body part. The first warm up set should be very light and about 15 reps. The second warm up set will consist of a moderate weight for 6-8 reps. (In noway should these sets be fatiguing). One warm up set will be sufficient for some muscle groups. For e.g.: biceps after training the back and shoulders after chest work. Next 3 total work sets per body part are to be performed. Work the type 2- B-fibers (6-10) first.Then perform a 2nd set hitting the low repped A-fibers(3-5). Finish off by blasting the C-fibers (11-15). When working the legs and/or traps use a high-mediun-low rep set/scheme. Use a medium-low-high rep/set scheme when doing the rest of your upper body.

Each set is to be taken to complete failure or one rep shy depending on your recovery abilities and any prior joint inuries you now possess. Training an exercise to complete failure can aggravate a pre-existing chronic joint conditions and should be avoided. (For e.g.; you would not want to hit complete muscular failure, especially on the heavy low rep sets on any over head press movement if you have shoulder problems. You can still get stronger and grow larger muscles by using the 3-5 rep range in a non-failure approach. Train for your individual needs. Stimulate the muscle and move on. No need in doing multiple sets as you'll only be hurting your joints and zapping the CNS by doing so. Why waste uneccesary time in the gym through countless sets when end road can be met with less?????? Hit one sub-category of type-2 fibers with one intense set and move on to the other 2 fiber type!!!!

NOTE: I've found that attacking the C fibers (heavy weight/low reps) first will greatly increase ones chance for an injury.

The IRON MAN "HIT" routine consist of a 6 week loading phase and a 7-10 day unloading phase. The body adapts within 3 weeks to any mass building routine, thus, dictating a need for change. On weeks 1-3 you will load with straight sets with the push-pull system. During weeks 4-6 you will load even further by adding a modified rest pause at the end of each last set for each muscle group. During weeks 4-6 the 3 day per week split will change because the body begins to adapt significantly to most attempts at altering homeostasis after a 3 week period. To be successful in producing maximum muscle growth it is necessary to create maximum growth thresholds and then change or stop before the body is able to induce it's own counter measures. Remember to create growth one must work with the body's own counter measures so that one side of the anabolic/catabolic ratio is altered in favor of anabolism and not catabolism or homeostasis.

NOTE: One should not be able to reach the upper rep range on their last set during weeks 4,5, and 6. (DELAYEY FORCED REPS ) needs to be employed on the last set of every exercises but not on the heavy 1-5 rep unless it's done last. Never do your DELAYED FORCED REPS before the last set of each exercises as it will cause too much fatigue and would severely decrease ones ability in being able to lift a maximal amount of weight.

(Now heres how to do a delayed forced rep):

Lets say you are able to get 11 reps on the last set of incline presses with a goal of 11-15 in mind. You should rack the weight after hiting failure on your last set for that exercise, rest only long enough (generally 5-15 seconds) so that you can pick up the weight and crank out another 1-3 reps to make the upper limits of 11-15 range. No one should help you do this (delayed forced reps) and they are not the same as (regular forced reps) where someone is giving you assistance. Some may find that doing more than 2 reps is too exhausting on the CNS. The delayed forced reps do not have to be pushed to absolute failure but should be very difficult and taking them to failure will result in maximum growth if your body can recovery from it. If you make 15 reps on the high rep set or the 5 reps mark when doing the heavy set last, go ahead and do the delayed forced rep anyways. Normally the ideal situation would be to shoot for around 3 reps on the heavy set before doing the delayey forced reps and/or shooting for 11-12 reps before performing the delayes forced reps on the higher rep range. This will keep you at the higher end on the heavy sets and at the lower end on the high rep sets. One should only use the modified rest-pause technique on weeks 4,5, and 6 of the 6 week cycle. Do not use rest-pause during the first 3 weeks as it will cause burn out of the CNS.

NOTE: Once again lets go over the importance of changing the routine split on weeks 4-6. Failure to do the split as I have it set up will result in less than optimal results. Training arms while fresh (not after upper torso movements) during weeks 4,5, and 6 always brings forth new growth to the bi's and tri's by using a SLING SHOT approach. Newly found strength will be brought to the arms, an obvious weak link when trying to get stronger on compound movements in the upper torso such as presses and rows. (Expect to come back much stronger on the compound movements when you return to start the 6 week cycle all over again due to the strength you have gained in the arms by training them in a different manner all together in conjuction with delayes forced reps). Expect to stuggle a bit more during weeks 4, 5, and 6 when trying to increase weight in the compound movements because the arms will only be given 1 full day of rest instead of three as with the push-pull split and expect to stuggle more with trying to get the arm strength up during the push-pull phase when the arms are being pre-fatigued with compound exercises. However this SLINGSHOT approach is necessary to break plateaus in both "upper torso" and "arm" strength. During this time frame (weeks 4,5, and 6 your push pull split will change to the following because the push-pull split is too demanding on the system as a whole when rest-pause is incorporated and the change is needed to provide the SLINGSHOT approach we just discussed. :

Monday: Chest, shoulders, lats, traps, abs

Wednesday: Biceps,triceps, rotators, calves, quads,hams.

Friday: Same as monday and so on.

With the IRON MAN 3 day per week High Intensity Training, 3 sets are performed twice in an 8 day period. Its imperative you never work out two days in a row so the CNS can be ready for the next workout. The CNS's ability to recovery "does not" increases as we progress in our training. The stronger we get the more intensity that can be generated through lifting heavier weights, therefore making the recovery process take even longer. Steroids only compound the problem by making one stronger. MWF is optimal for off-season trainers of all stages. Leave the 5 days per week training for pre-competition or conditioning.

NOTE: A layoff is indicated every 6 weeks on the IRON MAN "HIT" for a period of 7 TO 10 days. Since training would normally be terminated on a Friday and would not be resumed until Monday of the (second-following week) when taking off the full 10. You may lose some nervous system function but no muscle loss will occur. You will come back stronger and break personal records on every exercise. (FAILURE to take this lay off will inevitably hold you back in SIZE-STRENGTH)!!!!!!!!!!!!!

NOTE: If the diet is not spot on don't expect to gain a whole lot on this routine other than some added strength and density. Extra calories will be needed with an emphasis on protein. Ectomorphs will even need more fats and carbs than endo's. The best gains will come about by going over your target weight, then dieting back down later. Let it be known that it is "IMPOSSIBLE" for the majority to achieve maximum muscle "size-strength" without putting on some body fat. You will have to go over the required weight- within reason, then lose the fat slowly and keep the hard earned muscle during the dieting down period. Cycling calories by eating more for a 4 days then dropping back down to normal for 3 days can help you ZIG-ZAG those muscular weight gains to a higher standard. This same ZIG-ZAG approach is the best plan for losing body fat as well.

NOTE: For gaining mass you must add 2 calories or so per pound of lean bodyweight to your daily caloric intake 4 days each week. It's best to spread these calories out among 5-6 meals per day. Then on the remaining 3 days for that week reduce your calories back to the original (minus 2 calories per pound of body weight). Protein should be kept constant throughout during any diet but carbs or fats either one can be maipulated when bulking or cutting. It's a personal preference as to which one you like eating the best and to whether or not you want to use a low fat diet of a low carb diet. Both work extremely well as overall calories becomes the biggest factor in weight gain or loss as long as protein is the main food source.. You will need to adjust your calories monthly to reflect the new caloric needs of your increased muscle mass. (This is secret most seek but few seem to find when trying to gain weight). USE THE DIET THAT YOU CAN LIVE WITH NOT SOMEONE ELSES!!!

NOTE: For losing body fat you must do just the opposite as the mass gaining diet. For 4 days each week, reduce your calories through carbs or fats by 2 per pound of lean body weight. Then on the remaining 3 days of that week add 2 calories per pound of lean body weight back into your diet.

NOTE: The above diet methods have been found to work better than any other mass gaining and/or fat loss diet there is because it re-sets the bodies set point/Basic metabolism rate without hitting the dreaded plateaus with most diet plans!!!!!!!! Anabolic steroid users can increase or decrease their calories by 3 for each pound of lean body mass if need be. Try using ZIG ZAG your calories and stay away from extreme diet plans and you will see results!!!!!!



MONDAY: (WEEK 1)

Chest: One compound movement for chest. I have found the 15 degree decline or incline press to be the best for most but some like flat bench presses.

Shoulders: One over head compound pressing movement like dumbell presses or a smith machine, etc.

Triceps: Close grips or lying tricep extensions if your elbow joint can handle them..

Traps: Shrugs.

ABS: weighted crunches or weighted cable reverse cruches : Do a higher rep range on abs so the lower back is not injured.

WEDNESDAY:

Back width: pulldowns or better yet chin ups.

Back thickness: rows

biceps: dumbell curls..Avoid heavy concentrated curls such as one arm spider curls as they can rip the tendon/muscle clean from the bone.

calves: standing calf raises "not the seated version" as they are for the soleus.

quads: squats

hams : leg curls


FRIDAY: Same as mondays workout

(WEEK 2)

Monday: SAME AS WEDNESDAY ON WEEK ONE AND SO ON.

NOTE: I left out deadlifts as Iv'e witnessed several trainers trainers blow out spinal disk performing this movement while using proper form. It destroyed their bodybuilding activities along with their life so I avoid recommending this exercise. Be careful if you choose to do them! This workout program will need to be adjusted if you incorporate deadlifts. Partial deadlifts would be a more affective replacement for those looking for more upper back/trap mass. But if you MUST do deadlifts for only (1) sets after "TRAPS" on the push-pull weeks and do the deadlifts after " TRAPS" on week 4, 5, and 6 when doing the other split. They must always be done last!!!!


Preventing "boredom" will always be an important factor in everyones success. While rotating to a different exercise each session is not recommended on my program being able to do so with the (basic mass builders) in case of prior injuries or boredom of using the same exercise is fine. Thats fine!!! A good illustration would be doing squats one workout and substituting squats for the leg press machine the following workout and then back to squats the next time around and then back once again to the leg press and so on. As stated before it's the best way for those experiencing joint problems to train.

NOTE: ALTERNATE BETWEEN ONLY TWO EXERCISES INORDER TO KEEP THE NEURAL PATHWAYS STRONG.


You must avoid incorporating such movements as heavy shoulders laterals, pullovers, flyes, leg extension, concentrated curls, good mornings, wrist curls, etc when trying to further your progress as these will not aid in adding the size-strength you seek but will most certainly set you back with nagging or possibly chronic "injuries". They can be done for brief period of time such as in the conditioning phase but most won't be able to stick to doing them heavy on a long term basis without doing some type of damage. If you feel the need to add them for a lagging body part use high reps (11-15) only!!!!!!

NOTE: Serious competitors will make their best overall gains by subdividing their training year into about 75% bulking/25%cutting cycles. You need to have a bulking periods (where they try to gain as much strength-muscle mass as possible and ACCEPT some fat gain). This period should consist of 12 weeks of bulking/mass training on the (IRON MAN "HIT)", (two 6 week cycles). Then you will want to do a (4-6 weeks cutting phase) (IRON MAN PRE-COMP-BELOW), where the goal is "fat loss" and "sparing muscle mass-strength" with the power double drop sets and the addition of more aerobics. I highly suggest that non-competitors incorporate 4-6 weeks of the 5 day per week cutting phase after doing 12 weeks on the mass gaining phase to add variety and a shock to the body. 2 Compound movements for each body part can be used instead of a compound and an isolation if the isolation exercise brings about too much irritation to the joints or an old injury.

NOTE: This is a time for anabolic users to lower their dosages and give their bodies a break from all the force feeding.

If you are a serious competitor..Allowing yourself to get "TOO FAT" in the off season for extended periods of times makes it extremely hard to diet down without losing a ton of muscle. So 'bulk' for 12 weeks and then diet down through carb/calorie cycle for 4-6 weeks to strip off some of the fat you've gained while keeping the muscle mass/strength. Don't be surprised if you make forward progress in muscle mass with this specialized conditioned routine. No need in dropping calories unless your heading into a contest or overly obese.

NOTE: Take a 7 day lay off after 4 weeks or 7-10 days off after doing 6 weeks of using the cutting period, then bulk again, then- diet again. It's the ultimate way to make continual progress given your diet is spot on.


PRE-CONTEST/CONDITIONING PHASE.

NOTE: Most bodybuilders use drugs during the pre-contest/conditioning phase that significantly increased the results by allowing (more fat loss) and (less muscle loss or even a slight gain in muscle mass). Utilizing a 3 day staggered calorie/carb count along with five days per week of anaerobic/aerobic training for a 12 week period will be the ultimate when dieting/training for a show.

The workout will consist of doing what I refer to as "DOUBLE POWER DROP SETS" (low rep drop sets). I have found this to be the very best "HIT" method for getting "Competition Ready." It allows for the use of heavy weights inorder to maintain hard earned muscle size/strength, shorter rest periods to provide a nice pump to the muscles, and enough volume to provide a hardening effect to the bodies musculature as a whole. I have learned that volume training with heavy weight and low reps (4-6 reps) while utilizing (DOUBLE DROP SETS) is the VERY best way to train when going for that rock hard physique. The 4-6 rep range allows you to use heavier weights, which helps to maintain your strength levels and harden up those muscles by stimulating (ALL FIBER TYPES) without producing "too much" of a pumping effect.

NOTE: Heres what consist of (1 power double drop set). Begin the selected exercises with a 4-6 rep max to failure, then drop the weight by about 10 to 20 percent or so with each drop. A (30- 45 second rest period) should be taken between each set within the drop set series. Repeat with the lighter weight for the first drop set for 4-6 more reps to failure, and wait 30-45 seconds before finishing off with a second drop set (last set of that series) for 4 to 6 more reps to failure. Wait a total of 3 minutes before repeating another series of (DOUBLE POWER DROP SETS). A total of 12-18 reps should be performed within each series of double drop sets. After working an individual muscle group you'll definitely understand how this works and you'll love how hard and pumped up your muscles feel after doing several sets. It's much more satisfying then the bloated, soft feel of doing lots of burning reps with a relatively lighter weight. If your body-fat is low enough, your veins should look like they're going to explode.




The IRON MAN "HIT" conditioning/pre-comp routine consist of a five day anaerobic split with 30 minutes of aerobics to be performed on each of the workout days. Only those with an ectomorphic body type should skip on the aerobics. Weekends are off periods!!!

(Heres a list of common errors made when dieting down):

1. Cutting calories excessively causing muscle loss and a slower metabolism. Remember if you want to stay big you have to keep your calories at a REASONABLE level.

2. Overtraining by doing too much "anaerobic/aerobic exercise" in an attempt to make up for poor eating habits. The majority of fat loss should come from PROPER NUTRITION.

3. Lifting weights that are too LIGHT will not stimulate all 3 subcategories of type-2 muscle fibers. In order to stay BIG, STRONG, and gain DENSITY, you must continue lifting intensely with HEAVY weights.

4. Not utilizing a 3-4 day STAGGERED calorie/"CARB" count or zig zag approach.

5. Not eating enough MEALS throughout the day.

6. Not eliminating all DAIRY products.

7.Giving in to food URGES causes your bodies to DESIRE them even more so.

8. Getting too IMPATIENT by expecting to see BIG progress in your problem areas right away just because you have lost a few pounds of fat.

9. Doing too much cardio first thing in the MORNING on an empty stomach depleting glycogen stores to the point where it interferes with your evening weight training session.

10. Being contest ready too LATE in the game will not allow one to gain the desired fullness come contest day.

11.Chose a target bodyweight that will leave you as lean as you can possibly be regardless of the WEIGHT CLASS it puts you in.


12. GUESSING on how many calories you are eating will make it impossible to gauge what needs to be adjusted.

13. Relating to the scales more so than the MIRROR.

14. Not drinking right at 2 gallons of WATER daily.

15. Not ingesting enough tendon, muscle, and joint supporting essential FATS.

16. Not using glucosamine/chondroitin to aid in JOINT function.

17. Not eating enough PROTEIN to preserve lean tissue. A minimum of 1.5 gram per lb of lean muscle tissue will be needed.

18. Neglecting ZINC supplementation to help keep test/estrogen levels in balance.

19. Using the OUTDATED carb depleting/loading phase the night before a show.

20. Not using supplemental fat loss AIDS.

21. Eating too much protein and NEGLECTING clean carbs and essential fatty acids to help protein to be utilized more efficiently.

22. Not upping daily meals to 5-6 per day for better ASSIMILATION when ingesting over 2500 kcalories.

23. Not watching for feedback to see if insulin levels are too HIGH or too LOW will cause bodyfat increases and/or excessive hunger.

24. Relying soley on carb MANIPULATION for bodyfat loss because it's an overall calorie deficit that causes fat loss. If calories remain unchanged a reduction in carbs will not bring forth the desired fat loss.

25. Not keeping your aerobic INTENSITY between 70%-80% of VO2 max for a total of 30 minutes.

26. Using CREATINE because it can cause muscle strains along with overall water retention and interfere with carbohydrate metabolism.

27. Not using MCT oil (up to 3 TBS daily) to help control sugar cravings and energy levels.

28. Not keeping essential FATS at around 10% of total of daily calories.

29. Eating too many carb sources in the form of SIMPLE SUGAR at anytime resulting in fat storage.

30. Eating lots of CARBS during dinner (last healthy meal of the day) is a bad idea since your body is slowing down for the day and you have that eight hours of sleep in front of you. Keep them to an absolute minimum if any during this time frame.

31. Not eating all the sugar free popsicles or jello sweetened with SPLENDA you want when craving sugar. After a low or no carb dinner is the best time to use these in your battle of the bulge.

32. Trying to fix something in the diet that isn't broken. NEVER make drastic changes to try and gain a little if your are getting results.

33. Using high glycemic carbs such as DEXTROSE post workout.

34. Putting your TRUST in various supplements, for eq; CHEAP protein powders/malto, inorder to make your diet more economical when you could be eating multiple cheap meals throughout the day consisting of such things as canned Tuna, Brocolli, Egg whites and old fashion quaker Oatmeal/splenda.

35. Not eating the biggest carb meal BEFORE a late evening resistance workout to be performed after (4 pm).

36. Not eating the biggest carb meal directly AFTER a resistance workout done prior to late evening (4 pm).

37. Not eating enough clean carbs such as lettuce, brocolli, and greenbeans resulting in a clogged up digestive track.

38. Not keping clean carbs low enough if relying on fat manipulation instead of carb manipulation for fat loss.



The IRON MAN "HIT" split looks like this:



(Day 1)

Chest: Low incline press 2-sets, standing cable crossovers 2-sets.
Abs: machine crunches-2 sets, reverse cable crunches-2 sets (8-10 reps to be used with each drop sets instead of 4-6 when training abs)

(Day 2)

Lats: Wide grip pulldowns-2 sets, bent arm pullovers on machine-2 sets.
Upper back: Rows to the belly button 2-sets, rows to the lower chest area 2-sets.
Lower back: Hyperextensions 3 straight sets (15-20) reps to be used with each drop set. If deadlits are to be used for lower back instead keep the reps at (4-8) for 3 sets.

(Day 3)

Shoulders: Over head shoulder press-2 sets, one arm at a time cable side laterals-2 sets..

Rotators: 1- set of one arm at a time bent lateral raises to be performed with a cable.

Traps: Front of the body barbell shrugs 2-sets, behind body barbell shrugs-2 sets.


(Day 4)

Biceps: Incline dumbell curls 2-sets, one arm at a time spider cable curls 2-sets.
Triceps: Lying tricep extension 2-sets, pushdowns 2 sets.


(Day 5)

Quads: Squats-2 sets, leg extensions 2 sets.
Hams: Lying leg curl-2 sets, standing one leg at a time hamstring curls-2 sets.
Calves: Calf raises 2-sets, seated calf raises 2-sets

(Day 6) OFF

(Day 7) OFF

NOTE: The IRON MAN "HIT" works for beginner and advanced trainers alike due to the differences in intensity each trainer isable to generate given their current strength and size. Beginners do not have the muscle size/strength to generate the same amount of intensity as an advanced trainer, therefore closing the gap on recovery when it comes to the total amount of volume perfromed. Steroid users do not need more volume than naturals trainers and vise versa because steroids do nothing for helping the CNS to recovery. All trainers of all body types will recuperate using the same amount of volume.

I see a whole lot of confusion on the boards about how to run AAS cycles. It seems theres a new book written every month. Many are making it out to be much more complicated than it really is and this should not be.


To start out with each individual has a different amount of AAS receptor sites. In additon everyone reacts differently to drugs and what works for your buddy may not necessarily work for you. I know some who swear by Tren while others gain more from Deca or Winstrol. I've seen some men blow up on insulin while others gained little to nothing. Only you can be the judge of which drugs truly works for you and which ones do not. Once you find out which anabolics works for your particular body, you should make use of them often.

Some guys can grow on small amounts of drugs while others must take massive amounts to obtain similar results. No one should exceed any threshold level of a drug until it fails to deliever acceptable results. As with drug selection you will have to find what dosages work for you. There are some unlucky bodybuilders who find the need to use very higher dosages and suffer through side effects inorder to make the same gains others make with a lower intake.

NOTE: Just because Joe is making great gains on 600 mgs of test and 400 mgs of eq per week doesn't mean you can do the same regardless of how good your training program or diet may be.


Anabolics do not shut down receptor sites. If receptor sites shut down after a period of time the PRO'S could not maintain their physiques on the high dosages they use. Their bodies would eventually shrivel up on the same amounts of Androgens being put in the body as the amount of lean mass could not be maintained.

AAS actually INCREASE the number of "androgen receptors". This explains why continually upping the dosage works better up to a point. For e.g.; 800 mgs of test per week will gives the same individual better gains in size/strength than 400 grams. The reason for this is because the left over androgens from the higher dosage will attach themselves to cortisol receptors and produce a larger "anti-catabolic" effect. The body can gain large amounts of muscle in a short period of time but the body soon catches on and reaches homeostasis, dictating a change once again.

High SHGB levels are one of the main culprits to be considered when AAS are no longer working in conjunction with a good diet-training program. SHBG ( Sex Hormone Binding Globlin) prevents testosterone from fitting into the receptors. (Bound testosterone) equals about 97-99% of total testosterone circulation while (free testosterone) equals about 1-3% of total test. Free testerone is able to fit into the receptor. ( Androgens "lower" SHBG while Estrogens "increase" them). Estrogens bind to the same SHGB as Androgens and by lowering SHGB levels you actually cause an elevation in bio-available estrogen. However estrogens can (increase receptor site sensitivity for a short period of 3 weeks and enhance the overall results obtained when using steroids through several pathways including the production of more IGF-1/GH and an increased amount of muscle glycogen synthesis.

NOTE: The primary focus should be placed on altering the ratio of bound and free testosterone by keeping SHBG low with the utilization of varied dosages, incorporating different drugs, utilizing DHT derivatives, manipulating anti-estrogens and discontinuation of the cycle when needed.

When androgen receptors are over-loaded the greatest amount of protein synthesis will occur. Once protein synthesis occurs the need for higher dosages or different AAS will be needed because there will "now" be a larger supply of androgen receptor sites from the added muscle mass you aquired through steroid use. The body reaches homeostasis from an increase in cortisol levels after being on AAS for a period of 6-8 weeks.

Contrary to popular belief, long 12-16 weeks plus cycles are no better for making or retaining gains as opposed to the shorter 4-8 week cycles. Cycles ran in longer duration increase your overall net gain but they also increase your overall net loss post cycle making it harder to maintain due to a longer period of time taken off the drugs. Utilizing short 6 week cycle burst, then bridging/cruising for 3 weeks, then going back on for another 6 weeks allows one to maintain most if not all their strength-size gains minus water retention. This is due to the fact your never off long enough to give the muscles a chance to shrink.

Steroids lose their effectiveness after a 6-8 week period. After this time frame the only way to further gains is to up the dosage or add in other compounds on a 6 weeks on 6 weeks off basis-(preferable dht derivative like tren, var, or winny that will not elevate estrogen and will lower shgb/cortisol levels). D-bol is another excellent choice given anties are in the mix. Adding a DHT derivative steroid on week 3 of a 6 week cycle can bring about very nice gains in size/strength.

NOTE:The body begins to adapt to most attempts at changing homeostasis at about week #6. Thus creating an environment where anabolsim and catabolism are on an even plane. This is the point where steroids resulted in the most gains. The secret is to get out all together before side effects out weighed the benefits, or increase your AAS usage to create an environment where muscles can grow once again.

Controlling estrogen levels was very important for long term health but the use of anti-estrogens can be hard on ones health as well. Proviron was a good drug because it helped control estrogens and SHGB levels. Aromasin also lowers shgb/estrogen levels but Nolvadex decreases GH/IGF-1 and is a bad choice unless you experience gyno. Anti-es do not have to be used when running low dosages of aromatizing drugs. However anties are necessary for most when running large amounts of aromatizing drugs.

NOTE: Estrogens should be allowed to run freely during the first (3) weeks of a cycle containing a generous amount of aromatizing steroids and during a transitional phase when dosages are changed every (6) weeks. Doing so creates an Action/Reaction that can aid in gaining more size/strength. (No "anti-estrogens" should be ran during the (3) week time frame) even if your using high quantities of aromatizing drugs. However failing to add anties to a cycle containing high dosages of aromatizing steroids can cause moods swings, high blood pressure, and female pattern fatty deposit. The male body was not desigend to have large amounts of estrogen running rampant for long periods of time.



One of biggest problems bodybuilders face today is (high blood pressue-kidney/heart stress) from employing high doses of aromatizing AAS like testosterone. This can be avoided to a large extend by mixing different anabolic compounds and running lower amounts of testosterone. Mixing compounds is the key to achieving more gains with fewer side effects.This is called synergy!!! All cycles should involve a testosterone base but anabolic dosages need to be kept much higher than the testosterone if high blood pressure becomes uncontrollable.

A baby aspirin taken at bedtime can help lower blood pressure. Elevated estrogen levels increase aldosterone which brings about overall water retention causing increases in blood pressure. The addition of anti-estrogen can help keep water retention down by eliminating estrogen. Dandelion root can also work very well as a natural diurectic when one needs an immediate water loss.

High hemocrit levels (thickening of the blood) is another major concern. This is caused by an increase in red-blood cell count from using AAS. My Endocrinologist told me high hemocrit levels scared him the most because it increases ones chance of having a stroke. Ways to make the blood thinner again is to take a baby aspirin at night and/or give blood as often as possible.

Liver stress can occur with the use of c17 alfa-alkylated steroids. Those with prior existing liver conditions should never use c17's. Milk thistle, liv-52 or a product sold by our board sponsor here at Pro Muscle called Synthergine can help protect the liver and should always be used when cycling c17's. Drinking plenty of water each day helps with kidney function/liver and should not be neglected.

I've read these out-landish (need to take supplement list) that some recommend while on a cycle of AAS. It totals out to about 15 different compounds. First, who has the money to afford that many add-ons to a cycle??? Second, my guess is mixing that much of anything could make one sicker than the actual steroids themselves.

NOTE: Blood work is a "MUST" "MUST" "MUST" and should be done both before and after cycle when including a new AAS into your program. The key is to see if body reacts to the new drug or combination there of in a negative manner. A few examples would be (Anadrol and liver values), (EQ and hemocrit levels),(Tren and kidney function)( GH-SLIN and sugar levels). It's okay to do several smaller cycles before getting blood work done if you are using steroids that have been proven to get along with your particular body but I can't sress enough about getting regular lab work. If you don't own a blood pressure monitor then go purchase one!!!


There seems to be some confusion in regards to how some advanced bodybuilders break through growth barriers. It's not rocket science but it takes an incredible amount of dedication and will power, especially if you are lagging in the genetic dept.

NOTE: In theory some have claimed that short lived MEGA dosed cycles are healthier than using moderate dosages long term such as the one "BIG A" prescibes with his workout schedule. While theres no disputing these BLITZ cycles can be more affective for many advanced trainers who are no longer able to gain on a protocol like BIG A's, they are not safer and those who use such need to realize this is for very serious athletes and are in no way to be used by recreational lifters. Simply put, it's hard on the body and should be used sparingly.

I'm sure many of you have heard the term BLITZ CYCLES but I also realize many advanced trainers do not "truly understand" the effectiveness that such a protocol can provide???

While theres no down playing the role of "GENETICS", theres also no down playing the role of "DRUGS, DIET,REST and TRAINNG. The BLITZING method will not turn a "Pee Wee Herman" into an "Arnold", but it is possible to (alter ones genetics) with BLITZ cycles when everything is done to perfection. This BLITZING method is probably the most affective way for elite bodybuilder to advance to the next level of development. No amount of drugs, nutrition, training or rest done independently of one another will give the same results as a properly performed BLITZ cycle. It's a combination of BLITZING (drugs, diet, rest, and training) that can result in breaking a growth plateau.

Advanced bodybuilders must (saturate the androgen receptor site with high doses of drugs, eat mega calories-protein/amino acids-carbs-fats, lift heavier weights, and sleep more, if they want to progress past a plateau.

NOTE: Merely changing routines, switching drugs, eating more and/or increasing sleep time "WILL NOT" produce the same results. I'm trying to drive this concept home so everyone will understand what it takes for some to reach the top. Expect to feel bad during a BLITZ cycle so it's best to do these during a non-stressful period. Reaching this kind of development has nothing to do with improving ones health and is quite stessful on the system as a whole, regardless if some have claimed differently.

NOTE: Some might ask: Why can't I just (eat more food, sleep more, and lift heavy) with "less drugs" and get the same results? The answer to the question would be trying to do so without the proper UTILIZATION of drugs will result in mostly (body fat increases) if one has reached the upper limits of their genectic ability due to the body seeking homeostasis.

NOTE: Some might ask: Why can't I just use (more drugs , sleep more, and lift heavier weights) instead of having to ingest more "overall calories" ?? The answer would again be trying to do so without the proper NUTRITIONAL methods will not bring forth protein synthesis because the bodies would be in a state of muscle wasting or homeostatis instead of being in favor of total protein mass increases/anabolic state.


NOTE: Some might ask: Why can't I just use ( more drugs, sleep more, and eat more) without having to lift heavier weights than before? Why not use more volume instead? The answer is (more unit activation and more fiber recruitment) results in hypertrophy and this is done best by using heavier loads for brief intense sessions.

NOTE: Some might ask: Why can't I just use ( more drugs, eat more, and lift heavier without the extra sleep? The answer is the body "repairs" itself during sleep not while your resting on the couch watching television.

BLITZING is basically a last resort effort to furthering ones progress when everything else is failing to produce or you want to make faster gains. Blitzing is basically the same kind of cycling I recommended earlier but on a much more agrresive scale.

I am confident this plan will help anyone wishing to make further gains in mass/strength.

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