DC training Info

[SlavikHavik]

Ok, here it is... everyone try to keep an open mind. I've done very ewell on this program as have others. I hope everything got transferred, it was a lot of info and it pasted rather quickly.

Doggcrapp Training

It is so tough to talk about training when I am not in front of someone. In real life or at my gym people will see me or someone I train and be convinced that my system works very well. And in person I can explain how it all fits together. But for some reason giving an opinion on training online offends a lot of bodybuilders. It is like a blow to their ego as if your putting them down or telling them they don’t know how to train. And then you get every HIT, periodization, and brainwashed Wieder principle disciple arguing with me why their method is the best and I am wrong. People get pissed if they think what they might be doing training wise is wrong or not the most productive. It's human nature.

I can continually turn 170lb guys (who go along with me 100%) into 260lb plus monsters over and over but I cannot help guys who are 190-230lbs who are stuck in their ways. Those guys can continue to take the long road or never get there. In the past months since I’ve put my methods out there to view, I continue to hear different arguments against my way of training. Hey it’s radically different than the norm and like I said people can’t stand to think what they are presently doing training wise isn't the best! So far I’ve heard the usual gamut (overtraining, undertraining, undervolume, CNS saturation). One guy who said "not enough stimulation per workout"-sadly he has confused volume to equal gains. WRONG!!! If volume = gains go head and do 100 hard sets per bodypart and do each bodypart once every 3 weeks. Please tell me what incredible gains you get.

To me all this is an egotistical way to debunk a radically different method because you don’t want to believe what your presently doing is incorrect or 'slower gaining'. No one is overtraining or undertraining that I train. Every bodybuilder that I have trained has gained at least 47lbs! This sport is full of fragile egos, pseudo-experts, armchair bicep curlers. I am a very advanced bodybuilder but the only thing I am conceited about is I truly believe I could take anybody reading this and turn them into a 4.0lbs per inch bodybuilder. I love taking a humble bodybuilder who doubts his genetics and making him the largest guy in his gym. That is so fun for me. I love the people who whisper in the corners that "he must be loaded to the hilt" yet he is on the same things they are. I love hearing the petty jealousy and anger that comes over other bodybuilders now that the guy I trained is the big boy on the block. I’m not pushing my methods on anyone. I want you to decide for yourself with deductive reasoning. But if you have been lifting for 4-5 years and people aren't commenting, stating or asking questions about you being a bodybuilder on a daily basis-I think that’s embarrassing and you might want to question if what you are doing training wise has merit to it. I only train hardcore bodybuilders (and some fitness girls) down here in So Cal. (its not my main job--I turn down about 90% of people due to my own personal reasons--which are mostly after interviewing them I feel they wont do what I say 100%) I am very, very good at turning normal people into the biggest bodybuilders in their area. I’ve trained 7 people bodybuilding wise in the last 4 years (5 used super supplements 2 were clean). Every one of those people gained at least 47lbs on their bodyweight at roughly the same or less bodyfat.

1)188 to 260(2.5 years)
2)172 to 254 (3 years)
3)208 to 261(clean! genetic mesomorph 1 year)
4)218 to 275 (cut his juice in half, doubled his protein, showed him how to train correctly-2 years)

I don’t like to comment on others training philosophies directly because they get so offended if you don’t agree with them. I believe when you make something too complicated or hard people don’t want to follow it. I believe the baseline training protocol for bodybuilding is "progression" and whatever training is needed to get stronger (and therefore bigger). Here is my personal opinion on volume training...it’s a way for people who cannot generate inhuman intensity during a set to make gains. If that seems like a "putdown" so be it, I am sorry. Volume training to me is the long way to achieve trauma whereas there are shorter more productive ways of going about it.

If you were a world class sprinter with a time a couple tenths off the world record what would you do to break the mark? Would you run 5k races and repeated sprints at 60% intensity for hours at a time? Would that make you any faster? Or would you push the intensity limits with a wind bearing running parachute and do explosive sprints as hard as you can? You tell me.

I say 60% intensity with volume training because I know this: You cannot do 20 sets for a bodypart at a balls to the wall all out intensity-it’s impossible. I know this about myself, if I truly squat with everything I have (where its rep or death), with an extremely heavy weight and at 12reps I want to quit.....but somehow, someway I make myself do 13, then the 14th, the 15th--my face is now beet red and I’m breathing like a locomotive yet I 'will' myself to do another rep, another, another---with two more reps to go till 20, I feel faint but I am going to @#%$ do it because "I am not driving my car home thinking how I pussed out and didn’t make it"....19.....and 20 goes up agonizing slow and I am thinking to myself "oh please, please go up"----done! Ten minutes later I couldn’t even attempt to try to duplicate that. Not even close. I bet I would make it to maybe 14 reps tops. If you could duplicate that same set you are a robot.

Ninety percent of people in gyms around the world are doing some form of volume training but besides the rare genetically elite and heavy steroid users, why does everyone stay the same size year after year? (With volume training you see a lot of overtraining, joint injuries and people who are burning up all their energy stores) If you can't train at above normal intensity levels I feel volume training is beneficial to cause trauma (hey it works for genetic freaks like Flex Wheeler and Paul Dillett--two half-ass 60% trainers if that). Too bad with their incredible genetics that they don’t have the hardcore mindset of a Yates or Coleman who bypass them by force of willpower and effort. Personally I like the shortest route at the shortest time possible to get someplace. Do I think my way of training is the best? For myself and the people I train-yes. I have no way to gauge others intensity levels online. Someone training at 90% intensity for 6 sets is going to get more out of it than Joe Blow who is doing 20 sets per bodypart at forty percent. In the simplest terms, no matter what way you train-if you are way stronger than last year, 6 months ago, 3 months ago, last month, last week you are getting continually bigger no doubt about it. A lot of modern day training has been evolved pretty much from what Arnold and bodybuilders of the 60's did---and Arnold just winged it--there was no thought provoking science there. I want people to think their training out.

1)If you train a bodypart every day you will overtrain and not get larger

2)If you train a bodypart once a month you will not overtrain but you will only be growing 12 times a year besides the atrophy between workouts (pretty much a snails pace)

3)If you train with 30 sets a bodypart it will take you a great deal of time to recover from that besides using up a great deal of energy and protein resources doing it (and maybe even muscle catabolism will take place)

4)If you train one set for a very easy 8 reps per bodypart you could train that bodypart more often but you didn’t tax yourself to get larger.

So what is the answer? I’ll tell you the answer! The answer is doing the least amount of heavy intense training that makes you dramatically stronger (bigger) so you can recover and train that bodypart the most times in a year (frequency). If you can train/recover/GROW, train/recover/GROW, train/recover/GROW as many times as possible in a years time--you will be essentially gaining twice as fast as the bodybuilders around you.

Ok back to my training concepts—I’ve stated how my whole goal is to continually get stronger on key exercises which equals getting continually bigger. I will state this, the method I am about to describe to you is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people. It’s going to go against the grain but I'm making people grow about 2 times as fast the normal rate so bear with me.

A typical workout for the masses is (lets use chest for an example) doing a bodypart once every 7 days and sometimes even once every 9 days or more. This concept came to the front due to recovery reasoning and I agree with most typical workouts your going to need a great deal of recovery. Here’s the problem, lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should be at 52/64 (or 13/16 ). Almost an inch of thickness (pretty good).

To build muscle we are trying to lift at a high enough intensity and load to grow muscle but with enough recovery so the muscle remodels and grows. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it. Incredible strength GAINS will equal incredible size GAINS. And you sure as hell don’t need to do 3-5 exercises and 10-20 sets per bodypart to do that! In actuality you really don’t need to do much to grow. As long as your training weights continue to rocket upward you will always be gaining muscle. If you go in and do squats using your ultimate effort with 405lbs for 20 reps are you going to say you’re not going to grow from that? If you went all out on that effort, I'm sorry but throwing hacks, leg press, leg extensions and lunges into that same workout is going to do nothing but royally lengthen your recovery process when you were already going to grow in the first place.

You can train in a way so you can train a bodypart 3 times every nine to fourteen days and you will recover and grow faster than ever before. If you train chest 3 times in 9-14 days you are now doing chest roughly 91-136 times a year! So instead of 40-52 growth phases with regular once a week training you are now getting 91-136 growth phases a year. I personally would rather grow 91-136 times a year than 40-52 times a year. At a hypothetical 1/64th of an inch per workout you are now at 136/64 (or roughly 2.1 inches of thickness). So now you’re growing at roughly two times as fast as normal people who are doing modern day workouts are. Most people train chest with 3 to 4 exercises and wait the 7-9 days to recover and that is one growth phase. I use the same three exercises in that same 9-14 days but do chest 3 times during that (instead of once) and get 3 growth phases. How? Super heavy weights for low low volume so you can recover and train that bodypart again as quickly as possible.

Everyone knows a muscle either contracts or doesn’t, you cannot isolate a certain part of it (you can get into positions that present better mechanical advantages though that puts a focus on certain deep muscle fibers)--for example incline presses vs flat presses. One huge mistake beginning bodybuilders make is they have a "must" principle instilled in them. They feel they "must" do this exercise and that exercise or they won’t grow.

This is how I set bodybuilders workouts up. I have them pick either their 3 favorite exercises for each bodypart or better yet the exercises they feel will bring up their weaknesses the most. For me my chest exercises are high incline smith machine press, hammer seated flat press and slight incline smith press with hands very, very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus. What you do is take these three exercises and rotate them, using only one per chest workout. I would do high incline smith on my first chest day, then 3-4 days later I would do hammer seated flat press on my second chest day. Three to four days after that wide grip slight incline smith press would be done and then the whole cycle is repeated again in 3-4 days.

Whenever I train someone new I have them do the following --4 times training in 8 days---with straight sets. Sometimes with rest pause sets but we have to gauge the recovery ability first.

Day one would be Monday and would be:
Chest
shoulders
triceps
back width
back thickness

Day two would be Wednesday and would be
biceps
forearms
calves
hams
quads

Day three would be Friday and would be the same as day one but with different exercises
chest
shoulders
triceps
back width
back thickness

(sat+sun off)

Day four would be the following Monday and would be the same as day two but with different exercises

biceps
forearms
calves
hams
quads

and so on Wenesday, Friday, Monday, Wenesday etc.

You’re hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set. That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set (depending on your recovery abilities again). For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.
As you progress as a bodybuilder you need to take even more rest time and recovery time. READ THAT AGAIN PLEASE AS YOU PROGRESS AS A BODYBUILDER IN SIZE AND STRENGTH YOU NEED TO TAKE EVEN MORE REST AND RECOVERY TIME. EXAMPLE: My recovery ability is probably slightly better now than when I started lifting 13 years ago but only slightly...but back then I was benching 135lbs and squatting 155lbs in my first months of lifting. Now I am far and away the strongest person in my gym using poundages three to six times greater than when I first started lifting. With my recovery ability being what it is both then and now, do you think I need more time to recover from a 155lb squat for 8 reps or a 500LB squat for 8 reps? Obviously the answer is NOW! Yet remember this-the more times you can train a bodypart in a years time and recover will mean the fastest growth possible! I’ve done the training a bodypart every 10 days system in the past and while recovering from that--the gains were so slow over time I got frustrated and realized the frequency of growth phases(for me)was to low. I want to gain upwards of 104 times a year instead of 52--the fastest rate that I can accumulate muscle (YET AGAIN WITHIN ONES RECOVERY ABILITY-I CANT SAY THAT ENOUGH)

I have been slowly changing my philosophies of training over the past 13 years to where I am now. I’ve been gaining so fast the last couple of years it’s been pretty amazing. I’ve got my training down to extremely low volume (a rest pause set or ONE straight set) with extreme stretching, and with recovery issues always in the back of my mind. I realize the number one problem in this sport that will make or break a bodybuilder is overtraining. Simply as this--you overtrain your done as a bodybuilder gainswise. Kaput. Zip. A waste of valuable time. But I also think there is a problem with underfrequency (only if you can train hardcore enough with extremely low volume to recover). I skirt right along the line of overtraining--I am right there...I’ve done everything in my power (Stretching, glutamine, "super supplements", sleep)to keep me on this side of the line and its worked for me. I believe everyone has different recovery abilities--the job of a bodybuilder is to find out what their individual recovery ability is and do the least amount of hardcore training to grow so they can train that bodypart as frequently as possible. For anyone who wants to follow my lead that would mean starting out with straight sets training 4 times in 8 days and strictly gauging yourself recovery wise with every step up you take (statics, rest pauses)--I would rather you wait until my next article comes out to go over the details of this kind of training before you attempt it--as its important to me that everyone who wants to do this does it correctly.


Dogg is presently training people online with daily emails to them and an A to Z approach with diet supplementation training and recovery. He is expensive but he wants to be because he doesn't want to train a lot of people at once (Four at once is his limit). His first client has been lifting for 3 years with limited success but in 7 weeks with Dogg has gone from 183lbs at 7.5% bodyfat to 205lbs at 7.7% bodyfat. At the end of 10 weeks he should be around 216lbs or so and onward. Dogg is also online training 2 superheavyweight national competitors who came to him to put on pro size muscle. They will make an even bigger splash than what they already have accomplished. His flat fee is 400 dollars for everything designed (diet, training, supplementation) and then constant emails to you for at least 2 months monitoring and adjusting your progress. He does a strict interview first to see if you have the makeup and mindset of the person he wants to train. He turns away people who he doesn't believe will go at it or listen to him 100 percent. If 400 dollars equals out to the 40-60lbs of muscle Dogg puts on people repeatedly to you-- then you can
SPE SAID I'm very interested in your stretching routines. Care to post them?>>>>

That would take alot of space--ok ill be quick and say the weights I personally use (always going up in weight tho)

chest=flat bench 90lb dumbells chest high--lungs full of air--first 10 seconds drop down into deepest stretch and then next 50 seconds really push the stretch (this really really hurts) but do it faithfully and come back in this message board in 4 weeks and tell me if your chest isn't much fuller and rounder

triceps-seated on a flat bench-my back up against the barbell---75lb dumbell in my hand behind my head(like in an overhead dumbell extension)--sink dumbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbell down with the back of my head

shoulders-this one is tough to describe--put barbell in squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painfull--then roll your shoulders downward and hold for 60 seconds

biceps--just like the above position but hold barbell palms down now (hands on top of bar)--sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down--60 seconds--I cannot make it 60 seconds--i get to about 45--its too painfull--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung

back--honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--i think 2 minutes 27 seconds was my record--but my back width is by far my best bodypart--i pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it

hamstrings--either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painfull 60 seconds or another exercise I could only show people and not type here

quads--facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads dont look alot different than they used to

calves--my weak bodypart that i couldnt get up too par until 2 years ago when i finally thought it out and figured out how to make them grow (with only one set twice a week too) I dont need to stretch calves after because when i do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (i always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank god (ok thats enough typing my girl wants to go eat-

Doggcrapp: Most people do rest pausing at a lower rep scale. I try to have people do it at 6 to 12 reps complete failure (then 12-15 deep breaths) another 2-5 reps to failure (then 12-15 deep breaths) and then a final 1-3 to failure. Dont count each one as a set--the whole thing together is a rest pause set. The lowest rest pause you'll probaly do is a 10RP which would be something like (5+3+2). My personal opinion is 15RP works best (8+4+3)--but experiment and see what you like. You can think of rest pausing like you do with squats...usually you get really tired and then you try to take in 3-5 deep breaths and try a couple more reps, and again 3-5 deep breaths and a couple more reps. Almost like a break in the set to get in more reps. Well with rest pausing you are(lets use benching for example)...taking a weight in which you could do for 8 reps to failure and now instead of getting just 8 reps with it--you are going on with the set and getting 15 reps total with it. A complete overload and what will the result be? A bigger chest because 15 reps was done and 8 was supposed to be the limit

2.

Now to get into specifics regarding training. Stay with me here. You are only doing one exercise per muscle group per day. You are doing your first favorite exercise for chest on day one, you're doing your second favorite exercise for chest the next time chest training rolls around and then your third favorite exercise for chest the time after that when chest training rolls around. Then you repeat the entire sequence again. You're doing the same exercises you would be doing anyway in a 7-14 days time and training chest 3 times in that same period with minimal sets so you can recover. You cannot do a 3-5 exercise, 10-20 set chest workout and recover to train chest again 3-4 days later. It's absolutely impossible!! But you can come in and do 2-5 warmup sets up to your heaviest set and then do ONE working set (either straight set or rest paused) all out on that exercise then recover and grow and be ready again 3-4 days later. This kind of training will have you growing as fast as humanly possible. Again the simple equation is "the most times per year you can train a body part incredibly heavy, with major strength gains, and recover will equal out to the fastest accumulation of muscle mass possible".
Why don't most pros do this kind of training? Why don't you?!?! Because every form of training has been taught to someone, passed down from the magazines for decades with no thought out rhyme or reasons. Every form of modern day training stems from what the guys in the 60's and Arnold was doing. Finally Yates and some others got people thinking about what truly is working when it comes to training. If you think about it-it's ridiculous some of these recommended routines in the magazines. Most training comes from peoples egos. People are so driven and desperate to get big that they believe they MUST do this and MUST do that every workout. Thirty sets here, with multiple exercises to hit every angle there. You know what that does? It dramatically cuts into your recovery ability (never mind amino acid pools and glycogen stores) so you cannot train that body part again in a couple days time. That defeats the purpose of rapid accumulation of muscle mass. I'll state this as a matter of fact because I believe it's true. I believe if you, the person reading this, trained the way I am recommending, you will be 20-40lbs of muscle larger in 3 years than if you kept training the way you are presently training. If that offends you or seems ballsy to state-SO BE IT!!! I've done enough studying and real life experimentation on aspiring bodybuilders to state that.
To start-Three key exercises are picked for each body part. USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that certain point you change the exercise to a new one and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you are eventually bench pressing 905 for reps obviously) Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail.
Some principles I believe in:
A) I believe rest pausing is the most productive way of training ever. I've never seen a way to faster strength gains than what comes from rest pausing. I'll use an incline smith bench with a hypothetical weight to show you my recommended way of rest pausing.
Warmups would be 135x12, 185x10, 250x 6, 315x4 (none of these are taxing--they are just getting me warmed up for my all out rest pause set)
MAIN REST PAUSE SET-375x8 reps (total failure) rack the weight, then 15 deep breathes and 375x 2 to 4 reps (total failure) rack the weight, then 15 deep breathes and 375x 1 to 2 reps. I personally do a static right after that but I'll explain that later. Remember every time you go to failure you always finish on the negative portion and have your training partner help you or rack the weight yourself. To explain further on my first rest pause above I struggled with every iota of my strength to get that 8th rep up. At that point instead of racking the weight up top I brought the weight down to my chest again slowly (6 seconds) and had my training partner quickly help me lift the weight back up to the top to rack it. That "always finishing on the negative rep" will accrue more cellular damage over time and allow for even greater gains.
B) Every exercise is done with a controlled but explosive positive and a true 6-8 second negative phase. The science is there just read it. Almost every study states an explosive positive motion is the priming phase and the negative portion of an exercise should be done controlled and slowly. I have the mindset that I hope you guys develop. I try so hard to get the weight up only for the sole reason I can lower it slowly to cause eccentric phase cellular damage.
C) Extreme Stretching: it must be done, it's imperative. It stretches fascia and helps recovery immensely. It will dramatically change your physique in a short amount of time if done right, trust me on that. I hit on it in the first article of this series.
OK you guys have to use some deductive reasoning here. If I do a 375 or so LB smith incline press rest paused for 10-15 reps with statics on Monday morning (which is the time of day I lift) by that same Monday night, 12 hours later I am viscously sore. By Tuesday morning I am still pretty sore but to a lesser degree. By Tuesday night I have very little soreness. By Wednesday morning I have absolutely no soreness and Wednesday night the same, so I could probably train chest again on Thursday no problem but I currently wait till Friday and train chest again. If your training chest on Monday and on Thursday your still pretty sore, a couple things are happening--either you're training with more volume than I recommend, or you're not extreme stretching (as recommended in my first article for AE), or more likely your recovery ability is not your greatest asset. If the last one is true you are going to have to take note of that and broaden the workout days between bodyparts hit. Most of you reading this (90%) will be able to go the Monday, Wednesday, Friday and Monday again route hitting bodyparts twice in 8 days. A chosen few might be able to go Monday, Tuesday, Thursday, Friday especially if they really work their extreme stretching and get the proper rest. That's very rare though that someone can recover that quickly even from one working set per bodypart. My recommendations are to start out Monday, Wednesday, Friday, Monday first and gauge how that goes. I am currently seeing that most people go best with that protocol. I know some of you want to train a bodypart as many times as possible in a weeks time, hell I would love to be able to train a bodypart 4 times a week and grow but it can't be done. So this is something I can't help you on.....you need to check yourself and find out where you are recovering and then work with that. I can do a 20 plate leg press for reps and be sore for the next day and a half and feel fresh and ready to go on my next leg day. High dose glutamine has been a godsend to my recovery ability as has extreme stretching. My training weights continue to rocket upward on everything. What I cannot do is 3 leg exercises for multiple sets in a workout session and recover 3-4 days later to do legs again. I think you're begging for injury if you are still very, very sore the next time a body part comes up.
Example Day one
First exercise smith incline presses (I'll use the weights I use for example)
135 for warmup for 12
185 for 8 warmup
250 for 6 warmup
315 for 4 warmup
Then all out with 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!-that's it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes as described earlier and then that's it for chest and on to shoulders, triceps and back. The next time I come in to do chest I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the time after that I come in to do chest I would do my third favorite exercise rest paused/stretched and then the cycle repeats.
In simple terms I am using techniques with extreme high intensity(rest pause) which I feel make a persons strength go up as quickly as possible + low volume so I can (recover) as quickly as possible with as many growth phases (damage/remodel/recover) I can do in a years time.
Some exercises involving legs and some back rowing exercises don't allow themselves to rest pause too well. A sample couple of days for me would be the following (IM not including warmup sets--just working sets).
Workout 1
CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: rear pulldowns to back of head 300 x 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back)
The information below is from Peter O'Hanrahan's "Body Types, Part 1". It is a brief and incomplete description of the mesomorph's temperament.
Workout 2
BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up)
Then stretches for quads and hams.
The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad. So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both. If I can't or I don't beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don't beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop. At that point you must turn to a different exercise and then get brutally strong on that one. Then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you'll start somewhat lower and build up to a peak again--and trust me that peak will be far more than the previous one. Some exercises you'll stay with and gain strength at for almost up to a year and some exercises you'll be at the limit in 4 weeks and lose them but its all in the plan. For example-- I love reverse grip bench presses, knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315, I have to get at least 19 reps RP or so. If I'm feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that's it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again, it's all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.
I find myself irritated now when people look at me and say "genetics" or something to that effect--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stickboy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must have always been big" and genetics. That's tough for me to hear thinking how psyched I was to weigh more than 170 at one point. I've only trained one true mesomorph. Mesomorphs don't need trainers usually. I train ectomorphs and endomorphs. The last 3 people I've trained have been a pudgy Mexican who was 172 (now 258lbs hard)--a skinny marine, and a guy stuck at 188lbs for many years (now 260). These people all thought the same thing seeing how my workouts were set up-"am I doing enough?"--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, that's half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly, truly train balls to the wall hard. Personally, if I do a 20 rep hack squat with slag iron heavy weights....at 10 reps I am seriously doubting I am going to make it---at 14 reps IM seeing colors---at 17 reps IM asking God for help--and the last 3 reps are life, death, or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that I'm cruising at 70% at the most. If all you get out of my articles is the mindset of heavy weights, low volume, stretching, and frequency of body parts trained-I would be very happy because then I would have you on the right path to get you where you want to be.
Dogg is presently training people online with daily emails to them and an A to Z approach with diet supplementation training and recovery. He is expensive but he wants to be because he doesn't want to train a lot of people at once (Four at once is his limit). His first client has been lifting for 3 years with limited success but in 7 weeks with Dogg has gone from 183lbs at 7.5% bodyfat to 205lbs at 7.7% bodyfat. At the end of 10 weeks he should be around 216lbs or so and onward. Dogg is also online training 2 superheavyweight national competitors who came to him to put on pro size muscle. They will make an even bigger splash than what they already have accomplished. His flat fee is 400 dollars for everything designed (diet, training, supplementation) and then constant emails to you for at least 2 months monitoring and adjusting your progress. He does a strict interview first to see if you have the makeup and mindset of the person he wants to train. He turns away people who he doesn't believe will go at it or listen to him 100 percent. If 400 dollars equals out to the 40-60lbs of muscle Dogg puts on people repeatedly to you-- then you can contact him at [email protected]

I Bodybuilding as a whole is extreme and you must go to extreme lengths to be an out of the ordinary bodybuilder in this activity. The human body in no way wants to be 270 to 330 lbs of extreme muscularity. It wants to be a comfortable 155 to 180 lbs and will do a lot to keep a person at that homeostasis level. Jon Parillo was on the right track years ago when he was trying to make bodybuilders into food processing factories. It takes extreme amounts of food (protein), extremely heavy weights, sometimes extreme supplementation, (the choice) of extreme drugs, and other extreme situations to take a person who by evolution and genetics should be 180 pounds and make him into a hardcore 3 hundred pounds. OK first I have to go over some principles I believe in regarding training and I’ll hit more on training details later on.

a) I believe he who makes the greatest strength gains (in a controlled fashion) as a bodybuilder, makes the greatest muscle gains. Note: I said strength gains--everyone knows someone naturally strong who can bench 400 yet isn't that big. Going from a beginning 375 bench to 400 isn't that great of a strength gain and won’t result in much of a muscle gain. But if I show you someone who went from 150 to 400 on a bench press, that guy will have about 2.5 inches more of muscle thickness on his pecs. That is an incredible strength gain and will equal out into an incredible muscle gain. Ninety-nine percent of bodybuilders are brainwashed that they must go for a blood pump and are striving for that effect--(go up and down on your calves 500 times and tell me if your calves got any bigger). And those same 99% in a gym stay the same year after year. It's because they have no plan, they go in, get a pump and leave. They give the body no reason to change. Powerbodybuilders and powerlifters plan to continually get stronger and stronger on key movements. The body protects itself from ever increasing loads by getting muscularly bigger=adaption. I’M going to repeat this and hammer it home because of its importance: THE PEOPLE WHO MAKE THE GREATEST STRENGTH GAINS OVER TIME WILL MAKE THE GREATEST SIZE GAINS OVER TIME ACCORDING TO THEIR GENETIC POTENTIAL. If you reading this never get anywhere close to your ultimate strength levels (AT WHATEVER REP RANGE) you will never get to your utmost level of potential size.
b) I haven't seen a guy who can squat 500 for 20 reps, bench press 500 for 15 and deadlift 500 for 15 who was small yet ---but I have seen a lot and I mean a lot of people in the gym and on these Internet forums that are a buck 65 or two and change, shouting that you don't have to lift heavy to get big (in rare cases you will see a naturally strong powerlifter who has to curb calories to stay in a weight class and that is the reason he doesn't get bigger).
c) Training is all about adaption. In simple terms you lift a weight and your muscle has one of 2 choices, either tear completely under the load (which is incredibly rare and what we don't want) or the muscle lifts the weight and protects itself by remodeling and getting bigger to protect itself against the load (next time). If the weight gets heavier, the muscle has to again remodel and get bigger again to handle it. You can superset, superslow, giant set, pre exhaust all day long but the infinite adaption is load---meaning heavier and heavier weights is the only infinite thing you can do in your training. Intensity is finite. Volume is finite (or infinite if you want to do 9000 sets per bodypart)...everything else is finite. The Load is infinite and heavier and heavier weights used (I DON'T GIVE A CRAP WHAT SOME BUCK 58 POUND WRITER FROM FLEX MAGAZINE SAYS) will make the biggest bodybuilder (add high protein, glutamine and drugs to the mix and you have one large person).
d) The largest pro bodybuilders in the last 10 years (outside of Paul Dillett who is a genetic alien and I think could grow off of mowing lawns) are also the very strongest (Kovacs, Prince, Coleman, Yates, Francois, Nasser (although he trains lighter now). For anyone who argues that they have seen so and so pro bodybuilder and he trains light---well I will bet you he isn't gaining rapid size anymore and that his greatest size increases were when he was training @#%$ heavy going for his pro card. Of course he will convince himself and others that he is "making the best gains of his career" though because no one likes to think what they are presently doing isn't working and they are running in place. Sadly heavy drug use can make up for a lot of training fallacies and leave people still uninformed on how they became massive. Ronnie Coleman is definitely in an elite class of muscle building genetically yet do you see him doing isolation exercises with light weights to be the most massive bodybuilder on this planet? NOPE! Ever see his video? 805 deadlifts for 2 reps, 765 for 6 reps deads, front squats with 600LBS for 6, 200LB dumbbells being thrown all over the place for chest, military presses 315 for 12 and a double with 405. I believe Coleman was clean or close to it when he was powerlifting and when he was an amateur bodybuilder. He won the Natural Team Universe and got his pro card at roughly 220-230LBS shredded to the bone and if that was natural or close to it--that's about 270LBS offseason and would be a huge natural bodybuilder. Since that time he has hooked up with Chad Nichols and blasted (with juice) up to his current 265LBS contest weight and 320LBS offseason. He trains heavier now than he ever did! The man has used extremely heavy weights and powerlifting fundamentals (even with his superior genetics for muscle size) to become the most impressive bodybuilder walking the globe. Well, if the man with some of the best genetics to build muscle out there is using back breaking weights trying to get bigger isn't that more of a reason the mere mortals of genetics in this sport should maybe take note? There are other pros out there with genetics on par with Coleman and using the same amount of drugs yet aren't pushing the limits with poundage's in training as does Coleman. You figure it out then, why is he absolutely crushing everyone onstage by outmuscling them if all things besides training are equal?
e) Who is the last incredibly massive bodybuilder you have seen (juice or not) who couldn't incline 405, squat 550, deadlift 550. I am talking freak-massive ALA Dorian, Kovacs, Francois, etc.....there are slew of guys in gyms using mega amounts of steroids on par with pros who are no where close to a pro's size, some with mediocre genetics, yet some with superb genetics. But the pro's using weights that are up there in the stratosphere are by and large the most freakish. These are pros we are talking about, who all have superior genetics for muscle accumulation. Do you think Yates, Francois, Cormier etc all just had natural genetics for incredible strength, not ever having to work for it? Jean Paul Guilliame is the only clean professional bodybuilder I ever trusted to be truly natural. The man is a smaller pro training without the juice yet trains incredibly heavy for his size--405LB squats rock bottom for up to 20 reps and his wheels are incredible. Flex Wheeler and Cris Cormier are the same height, the drugs are equal, Flex trains light, Cormier trains heavy. Cormier outweighs Wheeler onstage by 30LBS! Genetically, Wheeler is unsurpassed in pro bodybuilding, I think you already know the answer to this one--case closed. I usually don't like to use pro bodybuilders for examples but in these cases, my points are proven.
For those training clean-if you got guys doing massive amounts of steroids in gyms around America, who are not putting on appreciable size because they train with light weights, what in your right mind could make you think you will gain appreciable amounts of muscle mass as a natural training light?!?! One million people in the United States have admitted to using steroids--1 million!!! That is one out of every 300 people walking around. How many big people do you see out there? Not many. It sure isn't close to 1 million---- because 98% of bodybuilders have no clue what needs to be done training and eating wise to become elite.
f) Please think of the times when you made the best size gains---the first time is in the first 2 years of lifting WHEN YOU MAKE YOUR BEST STRENGTH GAINS TOO! Then things start to slow down.. What's the next time?--You start using steroids and boom what happens? YOUR TRAINING WEIGHTS GO FLYING UP. And you get dramatically bigger! (I’M taking into effect protein assimilation, recovery etc also). The greatest strength gains you make will result in also the most rapid size gains (if you’re taking in the protein requirements of a 12 year old girl scout then you can discount yourself from the above group).
g) I believe in Powerbuilding not bodybuilding--using techniques that build the most strength gains in the fastest time possible while using the most effective exercises for that person. I am positive I could take 2 twins--have the first one do his own thing training wise, but using the same drugs, supplements and nutrition as the twin I train......come back a year later and the twin I trained would have 25LBS more muscle.
h) I've seen powerlifters (who catch a lot of guff from bodybuilders for being "fat") diet down and come in and destroy bodybuilders in bodybuilding shows time and time again. Over and over. Powerlifters and Powerbodybuilders are by far the thickest guys onstage when and if they decide to enter bodybuilding shows.

i) Heavy is relative--it doesn't mean 3 reps --- it means as heavy as you can go on that exercise no matter if it is 5 reps or 50 reps. I personally like to do hack squats for 20 reps but I use about 6 plates on each side rock bottom--that's as heavy as I can go on that exercise for 20 reps. I could do sets of 6 and probably use maybe 8 or 9 plates a side but my legs (and most people I train) grow best from heavy and 8-50 reps. The day you can squat 400LBS for 20 deep reps will be the day you are no longer complaining about your leg size.
j) No matter what the method someone uses to gain super strength gains-it’s imperative they do so. Again if you put someone out on a deserted island with 135LBS of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight...the sad story is his gains will quickly come to a halt because his limiting factor is the amount of strength he will gain. He has 135LBS to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes, in 5 years I'll show you a big Gilligan.

k) I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"--you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. If you don't write down your weights and every time you enter the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr. Hypothetical gym member does 235 for 9 on the bench press this week, "tries to keep his body guessing" by doing 80LBS for 13 on flyes next week, 205 for 11 on inclines the week after, 245 on hammer press for 12 the week after that --and so on and so on---there is only a limited number of exercises you can do. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything? Absolutely NOT! Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change? Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. All year long have the first twin blast away until he brings his squat with 20 reps from 185LBS to 400LBS. Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. Believe me he is always going to be sore and he will be shocking the body every time but the sad truth is he will not gain @#%$ after about the third leg workout because the load didn't change. There is no reason for his legs to grow in size due to the strength demand presented. The first twin who can now squat 400 for 20 is going to have some incredible wheels.
l) I use a certain method in my training because in my opinion it is the utmost method to rapidly gain strength. More on that later. Others might like a different method, that's up to them, doesn't matter as long as they are rapidly gaining strength. If you’re gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. Take that exercise and method to its strength limit and when you get there, then change to a different exercise and get strong as hell on that exercise too.

m) For the next few months take note of the people you see in the gym that never change. They will be the ones using the same weight time after time on exercises whenever they are in the gym. These are the people who use 135, 185, 225 on the bench every time its chest day. Your best friends in the gym are the 2.5LB plates--your very best buds!!! You put those 2.5LB plates on that bar every time you bench press for 52 weeks and now your bench is 250LBS more at the end of the year! That would equal out to another inch to inch + half thickness on your chest. Can it be done? Probably not at that rate but TRYING TO DO IT will get you a lot bigger than doing what 98% of the people in the gym do. Unless you are gifted genetically to build muscle at a dizzying rate (most people aren't), the largest people in your gym will also be the ones heaving up the heaviest weights. Do you think they started out that way? No, they were probably 175 lb guys who bulldozed their way up to that level. A perfect example are male strippers. These guys use a boatload of drugs on par with hardcore competitive bodybuilders. After an initial phase where they grow off of steroids like everyone else--their growth stops (like forever). Why? Because they aren't eating 500 grams of protein a day and don't fight and claw their way to 500LB bench presses and 700LB squats and deadlifts. They stay on the drugs for years and years while stripping but don't go beyond that 200 to 220LB range. So much for juice being the total equalizer. I don't know why pseudo experts try to make training such an elite science when in actuality it’s pretty cut and dry. If you keep a training log and note your weights used for the next 5 years and find they are still the same you will pretty much look "still the same" in 5 years. If you double all your poundage's in the next five years in everything, your going to be one thick person .....If someone ever took a ratio of people who don't make gains to people who do, it would be pitiful. I would venture to say that 95% of people in gyms across this country aren't gaining muscle and are wasting their time. The absolutely best advice I could ever give a guy starting out lifting is "go train with an established powerlifter" and learn all the principles he trains with. There would be a lot more happy bodybuilders out there.

So now you guys know I believe in the heaviest training possible (safely)---I think I hammered that home, I needed to do that because so many bodybuilders are lost on how to get from A to Z.....it’s all part of my quest to make the biggest heavy slag iron lifting, high protein eating, stretching and recuperating massive bodybuilders I can.-- till next time-DOGG

LAST

What I am amazed at is the number of 180 to 220lb bodybuilders on the net who spend ungodly amounts of money and use so many different exotic compounds thinking that it is the end all super stack of all stacks. And they take huge, huge risks in trying to acquire these drugs. I have had an abundance of pro and top amateur friends to gain the knowledge that pretty much these top people in the sport are blasting high amounts of test as the base drug in the offseason to put on pro size with mostly one (sometimes two) other compounds (usually fina, or equipoise or some other non exotic drug and GH if it can be afforded). I firmly believe you will gain 2 times the amount of muscle off of 2 grams of test either alone or with another compound than having some kind of exotic stack involving 3 to 6 exotic hard to get expensive compounds. The receptor site theories have proven to be bunk. The cheapest and best stack I can think of anyone doing to put on major size is a gram or two of test with arimidex to keep water off with fina 75 to 150mg every other day for 4 weeks --then 2 to 3 weeks of cruising (test at 300-400mg and clomid at 5 (day one), 4(day two), 3(day three),then 2 every day for 2 weeks)--and then back on everything full again (maybe equipoise used instead of fina this
time) for 4 weeks (then 2 to 3 weeks cruising again etc etc)---if you can’t gain gobs of muscle on that nothing exotic (masteron, etc etc etc) surely isn’t going to do it for you. Testosterone is always the base for any gaining cycle of any pro friend I’ve had or top people with whom I talked with off record. I have never even been over 1000mg of test myself (yet) but I see guys spending and using 10 times the amount I do weighing 70lbs less. I think there is a major problem when the easiest, cheapest and most potent things are right in front of people and they are off searching for substance B-737
undecylate in bulgaria.
Meuller: All too often we’ve seen 180-220 lbs bodybuilders obsessed with some irrelevant minutiae of bodybuilding, arguing the merits of using anavar stacked with creatine or how dosages of primobolan should be divided up in order to maximize size. Just the other day in the gym, I heard two wannabe bodybuilders actually discussing the merits of using creatine stacked with various fruit juices. Now admittedly, I train at 24 Hour Fitness, not the most hardcore gym on the planet, but I literally had to laugh out loud listening to these two idiots taking each other incredibly seriously over an issue that has about as much relevance to the gaining of lean body mass as what kind of underwear I choose to put on prior to my foray into the gym. I know that both Dogg and myself receive countless emails from bodybuilders looking for that one special compound, you know the one I mean, the secret steroid that all the pros are using and no one else seems to be able to get their hands on. The steroid that if only I could manage to obtain, I’d be kicking Coleman’s ass all over the Olympia stage in no time. There is a major problem when the cheapest, easiest, and most potent drugs are widely available and bodybuilders are blaming their lack of success on everything but their food intake, work ethic in the gym, or cycles that wouldn’t make my girlfriend grow.
Perhaps the biggest secret in bodybuilding is that there are no secrets. There are no secret stacks, there are no secret drugs, the amateurs and pros that we see in Flex and other magazines are using the same drugs that are readily available to you or I. Ask any top amateur or pro what his favorite steroid is and you’ll undoubtedly get the same answer from everyone: TESTOSTERONE!! 2 grams of test a week is going to put size on you unlike anything else, I don’t care how exotic or expensive. You show me a rare DDR steroid that supposedly is 50X as anabolic as testosterone and runs $600 per bottle and I’ll show you a GC/MS assay of cheap steroids you could pick up in Mexico for $20. Anavar? A drug I put my girlfriend on if she wants to gain a few pounds of muscle. Primobolan? A steroid I’d give to my kid if he had the flu. Ok, these drugs may have their place in a bridging cycle, but believe me, no bodybuilder attempting to gain brutal size need to concern himself with mass cycles containing impotent steroids like anavar and primobolan.
Dogg: I am of the opinion that people should use the lowest dosages possible that will keep them gaining. If a newbie bodybuilder starts off with 2 grams of T every week and a high dose of fina etc, etc and eventually taps out on that where is he going to go? 4000 a week? I believe one should make their way up 750, to 1000 to 1200 to 1500 and so on slowly thru cycles. I am an advocate of the 4 week on 2 week cruising (then back on) method not because of receptor site saturation but due to 3 very important (to me) factors...
1) I lift extremely heavy and I push the limits for 4 weeks and I just need 2 weeks to kind of regroup myself and then go balls to the wall again with poundages for the next 4 weeks
2)Same with food intake-I religiously get in 500 to 600 grams of protein and I have to give myself a little break for those 2 weeks (I only go down to
400grams or so) or I'll go crazy
3) I think it’s of utmost importance to keep yourself regulated HPTA-wise. If
your endogenous test levels diminish due to constant months of high androgens
when you do finally come off those size gains fly out the door...if you can
keep your endo test somewhat normal you wont get the huge problems that keep
most bodybuilders bouncing up and down in bodyweight like yo-yo's..namely
getting colds and flu's/injuries/depression/lack of aggression and appetite
(which usually means test to estrogen ratio out of whack)...During the
cruising period the 300-400mg of test will keep you from losing any muscle at
all and the clomid and arimidex will get you as close (via 2 different
routes) to homeostasis as possible.
Meuller: Repeat-- We are not advocating that a newbie run out and start
injecting himself with 2 grams of testosterone per week in an attempt to gain
as much size as possible? Let me quantify what we are trying to say. At
some point, 2 grams a week of testosterone may become a necessity as you
reach the upper limits of size your body will grow on bodybuilding drugs.
Just as we all have a natural limit to how big we can get naturally, we also
have a limit to how big we can get using performance enhancing drugs. You
look at bodybuilders like Ruhl, Yates, or Coleman and you’re seeing men who
have virtually maxed out their ability to add more muscle. Did Dorian’s
physique change noticeably from year to year during his last several
Olympias? Has Coleman’s? Sure, perhaps they come in a little tighter,
Coleman may fluctuate 10 lbs in bodyweight from year to year, but
realistically, these guys reached their genetic limit to add muscle long ago.
Now the massive amounts of drugs they take are simply to maintain the
incredible amounts of LBM they have accrued over years of training, eating,
and juicing. And this article isn’t being written for the Yates, Colemans,
or Ruhls of the bodybuilding world, I seriously doubt they’re coming to AE
for advice. This article is written for you, the aspiring bodybuilder,
someone who wants to gain as much muscle as quickly as possible but doesn’t
know how. Let’s say you’re an aspiring bodybuilder with good genetics and
want to start your first cycle. If you start out at 2000 mg of test a week
with other assorted steroids, where are you going to go from there when you
eventually stop growing. You should seek to start with as low
of an effective dose as possible and work your way up, always bearing in mind
that your cycle is probably the last reason why you’re not growing. You show
me a 180 lb bodybuilder that’s not growing on 750 mg of test a week and 50 mg
of methandrostenolone per day and I’ll show you someone who isn’t eating or
training correctly unless he’s 4’11”.
A good starting dose for a newbie is in the range of 750-800 mg of
testosterone per week, stacked with another steroid like methandrostenolone
(50 mg/day in divided doses), trenbolone acetate (75 mg ED), or even an old
standby like deca (600 mg/week). Use of an anti-aromatase like Arimidex is a
must. As Dogg advocates, steroid cycles are times during which your body must
be pushed to its limits. All too often you’ll see so-called bodybuilders
(bodybuilders in their own mind really) begin a cycle and maintain the same
kind of eating and training habits they adhered to pre-cycle. Will they
gain muscle? Most definitely, several double-blind medical studies have
proven that moderate dosages of testosterone will add small amounts of LBM
and cause a slight decrease in body fat without any change in diet or
exercise programs. But then again, that’s not really bodybuilding now is it?
Bodybuilding is an attempt to build yourself up to what you consider to be a
physical ideal, and for more AE readers than not, that means brutally huge
size. Brutally huge size is the result of two primary actions 1) brutal
workouts and 2) a brutal eating schedule. Steroids assist in both of these
endeavors, allowing you to train harder in the gym and increasing appetite so
one can consume more food. There is also a limit to how much of this the
psyche and body can take, regardless of how tough you are mentally or how
genetically gifted you may be. My workout partner and I have been training
balls to the wall for the past 2 months with the singular goal of my reaching
310 lbs. We agreed that once I reached this weight, we would take 5 days off
from the gym and do nothing but rest as much as our respective schedules will
allow. In all seriousness, we both breathed a sigh of relief when I stepped
on the scale Monday night and it read 312 lbs, because we were both very
nearly at our breaking point. We agreed to finish out the week as planned (I
didn’t expect to break 310 until Thursday or Friday) and then take all of
next week off. You’re seeing more and more top bodybuilding gurus advocate
training cycles in this fashion, Dogg advocates 4 week training cycles,
Trevor Smith from Nuclear advocates 6 week, and I advocate 8 week cycles.
Doggs 4 week training cycle involves cruising for 2 weeks after the initial
four weeks (as discussed above) to get the HPTA back in check and then back
on full bore again. You can either keep doing that indefinitely or stop the
4+2 regimen whenever you deem in necessary. Regardless of whether it’s
4+4, 6, or 8 weeks, at some point your body needs a break when you’re doing
everything right in and out of the gym.
One must temper their newfound strength and appetite with the wisdom to apply
them properly, we’re certainly not advocating that one lift weights to the
point of injury or that an endomorph stuff themselves with everything in
sight. Both Dogg and I are major advocates of stretching prior to working
out and MORE IMPORTANTLY STRETCHING TO THE POINT OF THRESHOLDS AFTER working out. I (Meuller) even more so after having torn a triceps and having 200 cc’s of pus removed from a bicep in May of this year. At a bodyweight of over 310 lbs, I am the very definition of “muscle-bound” and find it very difficult to perform actions that most people take for granted (like tying my shoes, and I’m not joking). As such, I am routinely stretched every week by another trainer to try and maintain some modicum of flexibility, and stretch prior to and while working out to avoid further injuries (or exacerbate the ones I currently have). I happily take my hat off to Dogg and give credit where credit is due, the guy is an amazing trainer and showed a young and cocky
Jason Meuller what hardcore was really all about back in ’94. He believes like Jon Parillo did, that "extreme stretching" directly after a bodypart is trained is key for recuperation, recovery, and a primer for growth via fascial stretching and maybe even hyperplasia (more on that in a future article). He’s outlined a series of stretches that he finds extremely effective at both avoiding injuries and adding size during cycles. These
includes the weights he uses, which readers will obviously have to adjust (more than likely down) according to their own strength levels. Every extreme stretch is done right after that body part has been trained.
Chest
Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds
drop down into deepest stretch and then next 50 seconds really push the
stretch (this really, really hurts) but do it faithfully and come back and
post on the AE message board in 4 weeks and tell me if your chest isn't much
fuller and rounder
Triceps
Seated on a flat bench-my back up against the barbell---75lb dumbbell in my
hand behind my head (like in an overhead dumbbell extension)--sink dumbbell
down into position for the first 10 seconds and then an agonizing 50 seconds
slightly leaning back and pushing the dumbbell down with the back of my head
Shoulders
This one is tough to describe--put barbell in squat rack shoulder
height--face away from it and reach back and grab it palms up (hands on
bottom of bar)---walk yourself outward until you are on your heels and the
stretch gets painful--then roll your shoulders downward and hold for 60
seconds
Biceps
Just like the above position but hold barbell palms down now (hands on top of
bar)--sink down in a squatting position first and if you can hack it into a
kneeling position and then if you can hack that sink your butt down--60
seconds--I cannot make it 60 seconds-- I get to about 45—it’s too painful--if
you can make it 60 seconds you are either inhuman or you need to raise the
bar up another rung
Back
Honestly for about 3 years my training partner and I would hang a 100lb
dumbbell from our waist and hung on the widest chinup bar (with wrist straps)
to see who could get closest to 3 minutes--I never made it--I think 2 minutes
27 seconds was my record--but my back width is by far my best body part--I
pull on a doorknob or stationary equipment with a rounded back now and it’s
way too hard too explain here--just try it and get your feel for it
Hamstrings
Either leg up on a high barbell holding my toe and trying to force my leg
straight with my free hand for an excruciating painful 60 seconds
Quads
Facing a barbell in a power rack about hip high --grip it and simultaneously
sink down and throw your knees under the barbell and do a sissy squat
underneath it while going up on your toes. Then straighten your arms and lean
as far back as you can---60 seconds and if this one doesn't make you hate my
guts and bring tears to your eyes nothing will---do this one faithfully and
tell me in 4 weeks if your quads don’t look a lot different than they used to Calves
My weak body part that I couldn’t get up too par until 2 years ago when I
finally thought it out and figured out how to make them grow (with only one
set twice a week too). I don’t need to stretch calves after because when I do
calves I explode on the positive and take 5 seconds to get back to full
stretch and then 15 seconds at the very bottom "one one thousand, two one
thousand, three one thousand etc" --15 seconds stretching at the bottom
thinking and trying to flex my toes toward my shin--it is absolutely
unbearable and you will most likely be shaking and want to give up at about 7
reps (I always go for 12reps with maximum weights)--do this on a hack squat
or a leg press--my calves have finally taken off due to this and caught up to
the rest of me thank God.
If you doubt the extra muscle growth possible with stretching I urge you
to research hyperplasia (and the bird wing stretching protocols) where time X
stretch X weight induced incredible hyperplasia. Our stretching is done under
much lower time periods but fascial stretching and the possibility of induced
hyperplasia cant be ignored. I’ve had too many people write me or tell me in
person that the "extreme stretching" has dramatically changed their physique
to ever doubt its virtues.
At this point, you may be asking yourself, why the title Cycling for Pennies? As future articles in this series will detail, success in this sport is more about dedication, willpower, knowledge, and application than it is incredibly expensive drug cycles. Yes, it cannot be denied that as one climbs the rungs of bodybuilding success that more and more expensive compounds must be used to level the playing field (most notably GH), but GH is a drug best utilized by those who’ve already made significant progress in the sport. For the beginning or intermediate level bodybuilder, the actual expense of the drugs should be minimal. It’s our hope that we can provide you with a series of articles showing you how to maximize gains in the gym with a bare minimum of expense. Stay tuned.

DIET...here is a sample day...

Oak, I would definately tell most here to eat more, and that includes you based on the sample diet you gave me. Here's something like what you should start eating...BTW I like Optimum Pro Complex 55 because of the 55 g of a good mix of protein, plus it has lots of BCAAs including glutamine in every serving. This is an example based on DC's methods:

Meal 1

Bowl of Fiber 1 or bran buds (I like to get a lot of my fiber here for convenience) in 2% milk

6 whole eggs, however you like (I think organic eggs are better BTW)
Glass of milk

Meal 2

Protein drink in 2 cups of milk
3 tblspoons extra virgin (important) olive oil. You could use flax if you want but olive oil is sooo much cheaper and you're going to be going thru a lot of it.

Meal 3

I usually eat some fast food now, based on whatever is a special. For example, 2 99 cent whoppers, or 2-3 99 cent double cheeseburgers, etc. Don't worry this won't make you fat, I'll explain later...

Meal 4

At least 10 oz of chicken, steak, or fish. Drink some milk with this, if you're still hungry eat complex carbs till you're full. Some pasta or rice would be good.

Post-workout meal (fit this in obviously where it should go)

1.5-2 servings protein shake (yes that means as much as 110 g)
75 g or so simple sugar carbs, dextrose powder, grape juice etc...(I like dextrose powder from supplement direct)
And a complex carb like 1-2 baked potatoes if you can handle it. For convenience I sometimes don't do this (I know i should though)

Meal 5

Large (12-16) steak (or chicken or whatever), potatoes, wheat bread etc basically another big ass meal.

Meal 6

Protein shake in milk w/ 2 tblspoons EV olive oil

Now after 6-7 we're going to cut out the carbs. This way your glycogen stores will deplete and if you do cardio in the morning before you eat you'll eat into your fat stores, more on this later.


Meal 7

One pound of extra-lean cooked hamburger with veggies

Meal 8

Protein drink in water

------

This is just an example, you may eat more solid, or more liquid or whatever, but here are the basic guidelines:

1. Trace carbs (only perhaps those found in milk/veggies) after 6-7PM (depending on your schedule)

2. Get at least twice your BW in protein. Usually you'll get more on training days, for obvious reasons.

3. At least 4 tblspoons extra virgin olive oil a day.

4. You're eating a lot, you should get the protein down first, then eat the carbs to satisfy your hunger. That's why there's no real exact number of carbs you need to eat.

-----------
Stretching

Do each of the stretches after you complete your work set for the muscle group...

From DC:


Chest

Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds
drop down into deepest stretch and then next 50 seconds really push the
stretch (this really, really hurts) but do it faithfully and come back and
post on the AE message board in 4 weeks and tell me if your chest isn't much
fuller and rounder

Triceps

Seated on a flat bench-my back up against the barbell---75lb dumbbell in my
hand behind my head (like in an overhead dumbbell extension)--sink dumbbell
down into position for the first 10 seconds and then an agonizing 50 seconds
slightly leaning back and pushing the dumbbell down with the back of my head

Shoulders

This one is tough to describe--put barbell in squat rack shoulder
height--face away from it and reach back and grab it palms up (hands on
bottom of bar)---walk yourself outward until you are on your heels and the
stretch gets painful--then roll your shoulders downward and hold for 60
seconds

Biceps

Just like the above position but hold barbell palms down now (hands on top of
bar)--sink down in a squatting position first and if you can hack it into a
kneeling position and then if you can hack that sink your butt down--60
seconds--I cannot make it 60 seconds-- I get to about 45—it’s too painful--if
you can make it 60 seconds you are either inhuman or you need to raise the
bar up another rung

Back

Honestly for about 3 years my training partner and I would hang a 100lb
dumbbell from our waist and hung on the widest chinup bar (with wrist straps)
to see who could get closest to 3 minutes--I never made it--I think 2 minutes
27 seconds was my record--but my back width is by far my best body part--I
pull on a doorknob or stationary equipment with a rounded back now and it’s
way too hard too explain here--just try it and get your feel for it

Hamstrings

Either leg up on a high barbell holding my toe and trying to force my leg
straight with my free hand for an excruciating painful 60 seconds

Quads

Facing a barbell in a power rack about hip high --grip it and simultaneously
sink down and throw your knees under the barbell and do a sissy squat
underneath it while going up on your toes. Then straighten your arms and lean
as far back as you can---60 seconds and if this one doesn't make you hate my
guts and bring tears to your eyes nothing will---do this one faithfully and
tell me in 4 weeks if your quads don’t look a lot different than they used to Calves
My weak body part that I couldn’t get up too par until 2 years ago when I
finally thought it out and figured out how to make them grow (with only one
set twice a week too). I don’t need to stretch calves after because when I do
calves I explode on the positive and take 5 seconds to get back to full
stretch and then 15 seconds at the very bottom "one one thousand, two one
thousand, three one thousand etc" --15 seconds stretching at the bottom
thinking and trying to flex my toes toward my shin--it is absolutely
unbearable and you will most likely be shaking and want to give up at about 7
reps (I always go for 12reps with maximum weights)--do this on a hack squat
or a leg press--my calves have finally taken off due to this and caught up to
the rest of me thank God.

If you doubt the extra muscle growth possible with stretching I urge you
to research hyperplasia (and the bird wing stretching protocols) where time X
stretch X weight induced incredible hyperplasia. Our stretching is done under
much lower time periods but fascial stretching and the possibility of induced
hyperplasia cant be ignored. I’ve had too many people write me or tell me in
person that the "extreme stretching" has dramatically changed their physique
to ever doubt its virtues.

 

[lavi]

Thanks for making the effort to share it!