09-06-2012, 02:51 AM
What. The. Fuck? A-Man I don't mean to be a dueche bag but you have no idea what you're talking about. Being big doesn't automatically mean you know everything about nutrition and exercise.
Muscle confusion theory has been dis-proven a long time ago. The only advantage it does have is keeping your workouts from getting stale. Ever heard of the one lift a day program? (http://www.t-nation.com/free_online_..._a_day_program) You go to the gym and pick one exercise, preferably a compound exercise, and do it for 60-90 minutes straight. Squats? Have fun!! Pull-ups? Better bring a w.o buddy to help you up after 30 minutes! Dont be a bitch and use the pull-up machine either! The one lift a day program will get you STUPID RIPPED.
Optimum nutrition is garbage? Serious mass is garbage? What the...? The sugars in Serious Mass help to create an insulin surge. If you knew anything about nutrition you'd know a surge in insulin = a surge in nutrient uptake. Serious Mass is an EXCELLENT post workout shake considering that when hypertrophy is your primary goal you want your post workout shakes to contain a 2:1 to a 3:1 ratio of carbs to protein........
Your program you recommend uses too many machines... & too many connective tissue oriented lifts. You don't even do squats for christs sakes, and you recommend smith machine squats? The smith machine is for little girls and gay boys. Push that penis out of your mangina and get in the squat rack and do some fucking ass to grass squats like a man.
You should pick one lift for each day that is a compound lift, this should be the primary focus of your entire day. All other exercises you do afterwards can be oriented towards whatever your goals are. Is it chest day and you want to train for hypertrophy? Train the same body parts that you use for bench(chest, triceps, shoulders, lats) in the 8-12 rep range with a 2 second negative for every single rep You have chest today? Great. Bench press is first up. Maximal strength training (reps 1-5) Warm up with 3-5 sets of 5 reps, then on to your heaviest set of the day for as many reps as possible (stop just before failure). Next time you lift chest you pick either A) the same weight and go for more reps or B) a heavier weight and using a 1 rep max calculator calculate how many reps you need to set a new PR for that day.
Always train for either Power or Maximal Strength first (reps 1-5) and train for muscular endurance (reps 12-20) or hypertrophy (8-12) afterwards. We call Power and Maximal Strength exercises PRIMARY exercises, and we call muscular endurance and hypertrophy exercises ASSISTANCE exercises because they should be ASSISTING in IMPROVING your primary lifts.
Fuck supplements. They are a waste of money. There's ALWAYS room for improvement in your diet or training program first. Multi-vitamin, fish oils, creatine monohydrate, and a pre-workout suppliment is all you need. Get everything else from FOOD.
Certified Personal Trainer, Certified Nutrition Specialist, Certified Corrective Exercise Specialist, Certified Badass, Certified Slayer of Pussy, Certified Ruler of the World.
Muscle confusion theory has been dis-proven a long time ago. The only advantage it does have is keeping your workouts from getting stale. Ever heard of the one lift a day program? (http://www.t-nation.com/free_online_..._a_day_program) You go to the gym and pick one exercise, preferably a compound exercise, and do it for 60-90 minutes straight. Squats? Have fun!! Pull-ups? Better bring a w.o buddy to help you up after 30 minutes! Dont be a bitch and use the pull-up machine either! The one lift a day program will get you STUPID RIPPED.
Optimum nutrition is garbage? Serious mass is garbage? What the...? The sugars in Serious Mass help to create an insulin surge. If you knew anything about nutrition you'd know a surge in insulin = a surge in nutrient uptake. Serious Mass is an EXCELLENT post workout shake considering that when hypertrophy is your primary goal you want your post workout shakes to contain a 2:1 to a 3:1 ratio of carbs to protein........
Your program you recommend uses too many machines... & too many connective tissue oriented lifts. You don't even do squats for christs sakes, and you recommend smith machine squats? The smith machine is for little girls and gay boys. Push that penis out of your mangina and get in the squat rack and do some fucking ass to grass squats like a man.
You should pick one lift for each day that is a compound lift, this should be the primary focus of your entire day. All other exercises you do afterwards can be oriented towards whatever your goals are. Is it chest day and you want to train for hypertrophy? Train the same body parts that you use for bench(chest, triceps, shoulders, lats) in the 8-12 rep range with a 2 second negative for every single rep You have chest today? Great. Bench press is first up. Maximal strength training (reps 1-5) Warm up with 3-5 sets of 5 reps, then on to your heaviest set of the day for as many reps as possible (stop just before failure). Next time you lift chest you pick either A) the same weight and go for more reps or B) a heavier weight and using a 1 rep max calculator calculate how many reps you need to set a new PR for that day.
Always train for either Power or Maximal Strength first (reps 1-5) and train for muscular endurance (reps 12-20) or hypertrophy (8-12) afterwards. We call Power and Maximal Strength exercises PRIMARY exercises, and we call muscular endurance and hypertrophy exercises ASSISTANCE exercises because they should be ASSISTING in IMPROVING your primary lifts.
Fuck supplements. They are a waste of money. There's ALWAYS room for improvement in your diet or training program first. Multi-vitamin, fish oils, creatine monohydrate, and a pre-workout suppliment is all you need. Get everything else from FOOD.
Certified Personal Trainer, Certified Nutrition Specialist, Certified Corrective Exercise Specialist, Certified Badass, Certified Slayer of Pussy, Certified Ruler of the World.