Big A\r\nIFBB PRO/Administrator\r\n\r\nRegistered: Jun 2002\r\nLocation: \r\nPosts: 814\r\n Growth principles for beginners \r\n\r\nThis is a general guide for beginning and internediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.\r\n\r\nWe will go through training, diet and gear. I will\r\ntell you the principles behind everything that I\r\nrecommend for you to do, so you can understand why\r\ncertain things happen, so in the future you can fix\r\nproblems yourself.\r\nBodybuilding is a very simple and logical endeavour.\r\nEverything that you do has to be logical. Only logical\r\nactions will give you results. Every time that you\r\ncome across a new principle, always ask yourself it it\r\nmakes logical sense. If it does not, dump it!\r\n\r\nTRAINING\r\n\r\nWhy does a muscle grow? Because it has to adapt. When\r\ndoes it have to adapt? When you expose it to something\r\nthat it has not done before. When is something that it\r\nhas not done before? When the muscle is taxed 100%.\r\nThat's 100% effort. What's 100% effort? When you train\r\nto 100% PHYSICAL, not mental failure. So, to make the\r\nmuscle grow, you have to train with 100% effort\r\notherwise, the muscle will not adapt/grow.\r\nNow, using the above logic, for a set to be beneficial\r\nto your growth, it needs to be 100% effort. So, a 100%\r\neffort set of an exercise, will make you grow. Then,\r\nwhat is the point to do a second set of that exercise?\r\nYou cannot go more than 100%. The muscle already has\r\nbeen taxed by 100% from the first set, so why should\r\nyou do a second one? You will just eat into your\r\nrecovery ability.\r\nSo, you should only do one set to failure per\r\nexercise. Later on, I will describe the training\r\nprogram and how exercises and warm-ups are involved.\r\n\r\nA muscle will not grow until it's recovered. The\r\nmuscle will not begin to recover until the nervous\r\nsystem is recovered. It takes roughly 24hours for the\r\nnervous system to recover from a workout. Only then\r\nwill the muscle begin to recover and grow. So, you\r\nshould never train 2 days in a row. Even if you train\r\ndifferent bodyparts, you still use the same nervous\r\nsystem. You train 2 days in a row, your nervous system\r\nrecovers, but by the time the muscles begin to, you\r\ntrain aagin, so the body has to concentrate again on\r\nrecovering the nervous system.\r\nA training frequency of 3 days per week (Mon, Wed,\r\nFri) is more than enough. Numerous pros, including\r\nmyself, train like this offseason for maximum growth.\r\nEven if you use streroids, you still have to train\r\nlike this. Steroids increase your recovery ability,\r\nbut they also make you stronger at a quicker rate. The\r\nextra strength will give you the ability to train\r\nharder/tear more muscle tissue, so you will need the\r\nextra recovery that the steroids will give you.\r\n\r\nThe following is a great training program that I\r\nrecomend:\r\n\r\nMon - Chest, Shoulders, Triceps\r\n* Incline press - warm-up sets, 1 work set\r\n* Flat flyes - 1 work set\r\n* Millitary press - 1 warm-up, 1 work set\r\n* Lateral flyes - 1 work set\r\n* Rear delt machine - 1 work set\r\n* Tricep pushdowns - 1 warm-up, 1 work set\r\n* Lying tricep extensions - 1 work-set\r\n\r\nWed - Quads, Hams, Calves\r\n* Squats - warm-ups, 1 work set\r\n* Leg press - work set\r\n* Leg extension - work set\r\n* Leg curl - warm-up, work set\r\n* Stiff leg deadlift - work set\r\n* Standing calf raise - work set\r\n\r\nFri - Abs, Back, Bis\r\n* Rope crunches - warm up, work set\r\n* Lat pull down - warm-ups, work set\r\n* Deadlift - warm-up, work set\r\n* Bent-over rows - work set\r\n* Shrugs - work set\r\n* Standing BB curls - warm up, work set\r\n* Concentration curl - work set\r\n\r\nYou do a lot of warm-ups for your first exercise of\r\nthe day. You do one warm-up for the first exercise of\r\neach bodypart, only to optimise the firing of te\r\nneuropathways.\r\nLet's use chest as an example - if for example your\r\nmax (work set) in the incline press bis 3 plates, then\r\nyou do 2 warm-ups with the bar, 2 warm-ups with one\r\nplate, 1 warm-up with 2 plates and then your work set\r\nwith 3 plates. The work set is a set where you fail at\r\nabout 6 reps. Every workout, you have to do more reps\r\nor increase the weight in that work set (remember, the\r\nmuscle has to do something that it has not done\r\nbefore). So if one work out you fail with 6 reps, the\r\nfollwoing nothing less than 7. When you reach 8 reps,\r\nthe following workout you should do (increase) a\r\nweight where you can do minimum 4 reps. Then increase\r\nyour reps again every workout until you reach 8 again,\r\nand so on. Each rep has a tempo of 2-1-1. That is 2\r\nseconds in the negative, one second in the contraction\r\nand 1 second in the positive.\r\nThen, after you fail in the incline press, you move\r\nstraight to flat flyes. You do not need a warmp now\r\nbecause your chest is more than warm after you failed\r\non presses.\r\nAnd that's it for chest. The basic routine stays the\r\nsame. If you want variety, small changes as using DB's\r\ninstead of BB or doing flat presse and incline flyes\r\nfor example, is mor ethan enough variety to keep the\r\nmuscle 'confused'.\r\n\r\nDIET\r\nVERY simple. Very important that you try to get as\r\nclose to 500g of protein per day. Easiest way to do\r\nthat is to have a whey protein shake in water with\r\nevery meal. Fats and carbs don't matter. Calories\r\ndon't count, macro nutrients (protein, fat, carb) do.\r\nIf you get to add fat on, just cut out the fats and\r\nkeep your carbs bellow 300g/day. That's all it is!\r\nVery simple, but hard to stick to, so not many people\r\nget results. On gear, the more protein you eat, the\r\nmore you grow. Is as simple as that. Gear maximises\r\nprotein synthesis.\r\n\r\nGEAR\r\nYou need a testosterone base. 750mg/week is plenty.\r\nYou need an anabolic - deca or Eq at 400mg/week is\r\nplenty. You need for optimum growth, a good oral like\r\nd-bol at 30mg/d or A-50 50mg/d. \r\nYou use the test and the anabolic non stop. The oral\r\nis 4 weeks on 4 weeks off. Every 6th week (the half\r\nway point between the off oral period - so 2 weeks\r\nafter you finish the oral) you have a blood test. If\r\nthe blood test is OK, then you can begin your next 4\r\nweeks on oral. There is no reason for you to come off.\r\nThe only 2 reasons are health or your receptors are\r\nsaturated. If the regular blood test is OK, your\r\nhealth is OK. If you are still making progress, your\r\nreceptors are OK. Coming off, will just sabotage your\r\ngains. That's why I do not believe in set time frames\r\nfor cycles. Listen to your body. When you use the\r\noral, you need to use all the liver aids available - Synthergine, \r\nMilk Thistle, L-methionine, Liv-52, etc. Of course you\r\ncannot drink or do rec drugs during that time. Using\r\nthese precautions, your blood tests will be OK. \r\nYou also need to use an anti estrogen like Nolvadex at\r\n10mg/d throughout the whole time. Also, you have a\r\nchoice between HCG every 4 weeks at 5000IU or Clomid\r\nat 50mg EOD. These will make sure that your balls will\r\nstay at a decent size and they will not forget how to\r\nfunction.\r\nThe blood tests that you need are: full blood count,\r\nliver and kidney function tests, FSH, LH, TSH,\r\ncholesterol.\r\nIf the Total protein test in the liver tests is high,\r\nthat is because of your diet. You need to keep an eye\r\non the Billirubin and Urea test results. Your FSH and\r\nLH will be suppressed - that's normal because of the\r\ngear. If the TSH is low, add 20mcg/d T3. If the kidney\r\nfunction is off, then drink more. Protein stresses the\r\nkidneys, so you need more fluids.\r\nWhen you aventually come off the gear, you make sure\r\nthat you are off the orals. Then cut out the anabolic\r\nover 2 weeks. Then the testosterone over 3 weeks. One\r\nweek after that, you need to add primo tabs or anavar\r\n(oxandrin) for 3 weeks. That will ensure that you will\r\nkeep your gains. \r\nIdeally do a gainkeeper's formula that is outlined in another article.\r\n\r\nThese are the basic principles behind muscle growth. You do the above you will GROW, no matter what.