veggiesasquatch

If it's size you want then this program isn't really designed for that. Things like chest flys & shoulder side raises do not build muscle. They are what I call "pissy" movements for bodybuilders. If you want to tack on mass then base each session a round barbell work. So Military press (strict no legs), dead lifts, barbell flat bench & squats. Every session should start with the big lift. Also this will mean you don't need to mess around doing forearm work as its getting hit already. A smart way to train is to go upper body Mon, Lower tues, Wed off then repeat thurs/fri. Weekend off (depending on your other commitments) So an example: Monday: Bench Incline bench (barbell or dumbbell) Pushups Dips Tricep extension Work on the main lift needs to be heavy(ish) & a no more than about 6/8 reps. This type of work builds mass. Also don't over do it. The keys to train smart, rest well & eat plenty of food. Do not lift to failure constantly, biggest problem with most people being they feel the need to destroy themselves & do something for everything. Avoid this! Leave something in the tank. The volume is ott, seriously all that work for bicep? One of the smallest muscles to work? I built bigger biceps by not training them.

It's obviously something he put together after numerous people asking about using it along with a bb routine. I am uncertain if it is pre second edition but programmed assistance is essentially a mass building program; It has you hitting the whole upper half twice a week as well as lower. All be it lighter work, it's still almost a bb template. The two loadable lifts per session keeps strength the main element. Bodybuilders for some reason need days to be specified by body area like back day & the like. We on the other hand go by the main lift.

I haven't got time to give a detailed response to some of your points as I'm just about to leave for a mini holiday...But I shall when I can. I the mean time: I always advise people not to buy into the marketing of the next best supplement. I always inform food reins supreme & to get diet in order. However I keep my supps to what I know works for me, That being the key. What works for the user, not what a company/article or a study says. As an eg I hate pre workout shakes & the like, I think they are pointless & there's better natural alternatives. Also I gained a lot of muscle/weight eating 4 times a day.... What I will say is don't paint people who choose to use supp's with the same brush like most who believe everything they see/read regarding supps. None of us here are sheep, We wouldn't be here in the first place if we were

That's a whole lot of booty!!! Hope things are ok mate...

I ve never bought a bodybuilding magazine...I'm not a bodybuilder

What music Boardn10? I use to do vocals for death metal bands, I can play bass a bit to & drums. Protein wise If it's maintaining current weight 1g per body pound is a good bench mark.

Not sure if I showed you this? I'm going to run my current 5/3/1 until cycle 5's complete (4 cycles using programmed assistance) then I'm going to give this a go, boring but big 3 month challenge http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge Also here's a bodybuilding template for 5/3/1 by Wendler http://www.jimwendler.com/2011/09/531-and-bodybuilding/

Oh you mean money wise, that's fair enough...I'm in a similar position as my other halfs just finishing up her degree. Though I don't drink, smoke or run a car it means I have money for my supps. Be better once she's back working other than the wkend haha If you do buy a powder just save it for training days. What type of milk do you drink?

Also if this happens now & then I wouldn't be overly concerned. If, however it was all the time that would be something to worry over.

Why can't you do a shake? When I work a 12hr day 7:00-19:00 & I train after I still manage to have a shake with me.

quote from Charlie Francis. “A body under recovery will always seek homeostasis. So it is always better to undertrain than to overtrain. You will still supercompensate, but not to the degree. Once you overtrain, your body will plummet and fight to retain a balance. Smaller CNS demands over a longer period of time result in more acceptance and greater improvement. While the rush to get more done leads to uncertainty down the road.”

On off days the most important meal is breakfasts. Training days it's breakfast & your post workout meal (this can be effected by training times) Once I'm done working out I immediately slam 50g protein, 50g maize starch (easy to digest carb), bcaa's, glutamine in a shake. Also however I have my creatine, powder goes in the shake or tabs. Again depending on workout times the post meal Should be the biggest serving you have of carbs. Also take a look how you train. Is it to much as over training can trigger the hormones epinephrine & norepinephrine to be released which will destroy your appetite. Also just general over training can do this. What is your appetite like in general? Meal portions/frequency is down to the person. I listen to my body when I need food, not because some article says we/I should be eating. No two persons the same. But post workout meal is important

Also do let my pics fool you. I have put on some fat round my stomach but I'n fine with that. It's something I can address if I want...main thing for me was to just get some weight on my frame. Once I post the blog up it'll be a good comparison. I can still, just about get into my 30" jeans but they are becoming snug round the waist. It's more my quads filling them out so I need new jeans really... I'm also plotting a blog about newbies using super sets & the like....

I love close grip benching. I based mine off 132lb x15 for the programmed assistance. Nothing major as I don't want the assistance to hinder the main lift. Just don't go to close with the grip. If you do you'll end up hitting chest more than the tricep, I got mine off holding the bar & having my thumbs touch tips, then I gradually moved them a part until I felt the majority of the weight on the back of my arms....just a tip but you'll have to play with it (that's if you need to) As for chins i solely did hammer grips to improve. Once I could do 5x10 I started doing mixed grip sets... Great that you have a buzz from the new job, perfect timing with 5/3/1 coming

It's weird you've asked that because I'm currently writing a blog for cutting/bulking....I won't have time to post it before leaving Monday as I want to add in some progress shots... I think right now I'm just heavy enough for my lifts. A point will more than likely come where I may need an extra few pounds to take me past a certain point but I think that's a way off. So realistically I'm just maintaining current weight. A week off however is going to mean a few extra lb but that's kinda the point of a break. Not to worry over shit. Nice feeling isn't it when cloths start to feel tight. Like a little nod to yourself it's coming

Best prologue in the history of prologues...

I think I'll give the blogging a bit of a go more regularly. My brains pretty random at times so i'll to put my thoughts through a mental "sieve" before I post Once back from my break I may need a tighter grip on calories. Not that I'am one to over obsess but saying that I'am now up to roughly 187lb & for now I think it's heavy enough for what I'm moving a round. So it maybe I go with the idea of a extra meal on lifting days & monitoring it on days off. Will have a think over the coming week. I may also roll with the idea of pairing upper/lower days on the 5/3/1 deload week. To allow more recovery & also the fact going in 4 times a week to do minimal work seems a waste of energy. I could go in, train well twice & get it all done....worth trying for a cycle at least. I watched some guys using the pull up assistance machine yesterday. I'm yet to see a anyone do an actual chin but with assistance. People let the weight push them up via the knees & they'll then do a lite pull at the end. Can't explain it well but you must know what I mean... How are the chins coming along? Manage to try hammer grips? Ps I had to buy a large hoodie yesterday

Fri-9th-Match cycle 3 week 1 (3x5) Couldn't take my foam roller with me today. Picking supplies up after the gym so no room in my bag. Warmed up with mobility, stretching, lunges, body weight squats ect & lighter sets. Squats: 80kg 92.5kg 105kg Assistance: Good mornings (programmed assistance 3x10) 40kg 47.5kg 57.5kg Ghr & reverse hypers both 3x10 An circuit: leg raises, side bends, hanging leg raises & cable crunch. With the end of week one in cycle 3 also means a break in play. I'm away next week Mon-Fri so won't train. I have internally battled about hitting Mondays lift Sunday & Tuesdays lift Monday so I don't need to go in after work on the evening Mon/Tues . Essentially getting a day in front. This is just an excuse to not take an actual week off, which I haven't done since August last year, not missing a session. So it's time to rest & let my back (which is feeling tight) take a break. I'm planning on taking no supps all week besides some protein & a bar for a snack each day. X2 scoops morning & before bed. As much as I don't want to I need to do it....I tell people about how important rest is. Practice what you preach & all that

I cant agree saying its amazing knowing its not natural...just my view obviously

Have you checked out every time I die's new album?

Wednesday 7th march..... Stumbling through my front door roughly a round 7:08 I remind myself to be quite. The wife's in bed & i'd rather dodge an ear bashing for being noisy, on thinking this my back pack instantly gets hooked on the door knocker & it gives a little tap. Mentally I call the door a "wanker" like it did it on purpose. I kick off my work boots, stumble into the lounge & I finish off a little food I had left over. This got me musing over how people obsess over eating carbs before bed. I think of all the big bad animals in the world & how, after they feast on their respective kills they nap...so I come to the conclusion that some salad, a home made bread roll & fillings pale in comparison . Quick shower then to bed by 7:35. Rolling over & hitting the home screen button on my iPhone it shows its 14:22. Not an awful lot of sleep but also by no means the worst I've had. The key being it was unbroken sleep, usually I wake up busting for a pee. Cutting off liquid in take a couple of hours before bed paying off. After a wash I call out to my other half....nothing. I look round our home, scratch my head then I remember she'll be working at the YMCA where she mentors 1 day a week. I think how proud I'am of this but I still worry.... In the kitchen I get cracking on prepping food. An hour later I'm done & it all looks rather daunting when I check off meals in my head. I make half a cup of oats, 1 cup water, 1 scoop protein & 2 tbls of peanut butter & nuke it for a minute thirty seconds. This along with with a bagel & 2 eggs is technically breakfast at 15:00 while I'm also making up fried rice with mock chicken, mushrooms, peppers & salad onions. My better half returns & we enjoy a cup of tea together before I set off for work, another 12hr stint awaiting me. Today I take the bus. I call it's passengers "the great unwashed" to myself... Harsh perhaps but accurate none the less. Work was work 19:00-07:00, I ate when I could; wrote this blog & watched immortals on my iPhone before power napping to the sweet sounds of cattle decapitation (an all vegan band) & fukpig over my shifts duration. I check, read & look mover my 5/3/1 a few dozen times, in PDF form so I can read it in IBooks. Looking at possible/future lifts & again urge myself to keep on track. The biggest thing since using Wendler's method I have learnt is to make every rep count. We all know this to be true but even more so these days. Warm up sets aren't taken lightly & form reins supreme, fuck what's loaded onto the bar. I think of all the partial rep guys, the "hand me the dumbbell" guys, seriously if you can't even get the Dumbbells up to press them at what point does having them being given to you seem a good idea?....they Make me smile. Also I think of the douches using the Ghr frame for sit ups, they can fuck off as well...idiots, enjoy your bad back. 06:45 I'm changing into my gym gear & it's close to knocking off time. I have an double espresso (which must taste like the piss of Satan himself) & a banana as a little "pick me up". 07:18 I enter the gym, Time to be awesome..... Thurs-8th-March Cycle 3 week 1 (3x5) No interest in going anywhere near a type of conditioning machine.... Warm up with lighter sets, push ups & some stretching. Bench press: 62.5kg 72.5kg 80kg Assistance: Incline bench press (programmed assistance 3x10) 42.5kg 50kg 60kg Krock rows: today instead of two I did 1 warm up sets, then my ball out set. 30 solid, smooth reps per arm....really pleasing. Cable curls & body weight dips all in 3x10 Chin ups: did little sets of 5 between benching with wide grips & a couple of hammer grip sets. Also a quick & light 2x10 set of lat pulls as I had no more chins left in me. Posting about chins recently with vegansludge has given Me a push to focus on wider chins.... Decent workout coming off nights, Can't complain. This ranting was inspired by vegansludge:)

Today's update is dedicated to you haha

Whenever I work a night from now on I demand you train so I can read an update Don't beat yourself up to much over the benching. Two so called bad reps from 12 isn't something to Be annoyed over....

I do highly recommend 5/3/1...if you haven't noticed from my blog haha By adding the respective 5lb to upper body & 10lb lower body (I add 2.5kg & 5kg being in the uk) to your 1rm each cycle works well for a steady gain. I try keeping the mindset of "It's the millimetres that make up a mile" these days. I think people under estimate how important upper back work is. People want a thick, broad back but i believe if you train it to be functional then it's an area that has a great knock on effect...so I'm with you on that for sure! Shoulders are self explanatory, you need shoulders for everything. If I you dont mind a suggestion towards the hip movement you mentioned, I used glute bridges & single leg glute bridges to help me "learn" to actually push with my hips. Even barbell bridges, these killed at first. I'm sure you already know the above but just thought I'd help if I could:)

If its the one I saw doing the rounds then ye I agree he looked huge but also cut to hell. Maybe just how I think now but I'd rather be built like, all be it a smaller zydrunas savickas & know it's me doing the lifting. Like you say though if those a round you are using how else can you really compete