-FIGJAM-

hey someone on the bodybuilding forums thought Brad Pitt took roids prior to Fight Club.... you never know in this world.

never taken steroids

its not so much looking for the fastest way to achieve results, well not for me anyway. I learnt years ago there is no fast way. I read this stuff because I find it remotely interesting. I also dont think that I am perfect so I like to see and hear other people's opinion on a range of subjects. There are always better ways of doing things, its just a matter of hearing them out and deciding if you agree or not. My 2cents.

How much weight I actually gained is debatable as far as lean mass goes. After the full cycle my measurements all grew by about an inch each. From the time that I started and finished, I went from 66kg to about 70-72kg. I dont think I will see that type of improvement again, because my diet hasnt increased that much as far as calories go. My goal at the end of this year is 75kg. I doubt i'd reach that in 9 weeks, but I am going back to something that I know has worked. After I finished cycle most people commented about how much bigger I had gotten, except dad.... his comments were "still a little twig" Birds, I don't mind this cycle, it hurts, its a challenge, I get to do a little bit of every type of training and it keeps me entertained and focused. Alot of what you said, is what makes up this workout. To be honest If I was to modify this, I'd drop the frequency phase and increase Volume and Intensity by 3 weeks.

Alrighty, my spotter is going away for awhile, so I am going back to a simpler routine which I know works. I (think) have harped on about a Tri Phase routine that I gave ago awhile ago and saw some real good gains, possibly noob gains but gains none the less. Routine is simple. Three phases designed to his your muscles in different ways. Link to all the nitty and gritty info is http://www.scivationbooks.com/books/TriPhaseVol2.pdf otherwise workouts are below. 9 week routine. Each phase is 3 weeks each. Phase 1 - Volume: The goal of Phase 1 is to increase the volume (number of sets) each week. In addition to adding sets each week, you should always strive to lift a greater load each workout. • Week 1 = 3 sets per exercise. • Week 2 = 4 sets per exercise. • Week 3 = 5 sets per exercise. Rest time = 90 seconds between sets Back+Traps Deadlift 3-5 X 6-10 Pull-Up 3-5 X 6-10 Bent Over Row 3-5 X 6-10 BB Shrug 3-5 X 6-10 DB Shrug 3-5 X 6-10 Chest+Shoulder Bench Press 3-5 X 6-10 Incline DB Press 3-5 X 6-10 Dips 3-5 X 6-10 Military or DB Press 3-5 X 6-10 DB Side Lateral 3-5 X 6-10 Legs Squats 3-5 X 6-10 Stiff Leg Deadlift 3-5 X 6-10 Leg Extension 3-5 X 6-10 Leg Curl 3-5 X 6-10 Lunges 3-5 X 6-10 Arms+Calves BB Curl 3-5 X 6-10 Close Grip Bench 3-5 X 6-10 Skull Crusher 3-5 X 6-10 DB Curl 3-5 X 6-10 Standing Calf Raise 3-5 X 6-10 Seated Calf Raise 3-5 X 6-10 Phase 2—Intensity The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no changes in the number of sets you complete, just the load you lift. • Week 1 = 6-RM • Week 2 = 4-RM • Week 3 = 2-RM Rest time = 2-3 minutes between sets. Upper Body A: Bench Press Bent Over Row Military Press Barbell Shrug Close Grip Bench Barbell Curl Lower Body A: Squats Deadlifts Seated Calf Raise Upper Body B: Incline Dumbell Press Pull Up DB Shoulder Press Skull crusher DB Curl Lower Body B: Deadlift Leg Press Standing Calf Raises Phase 3—Frequency The goal of Phase 3 is to hit each muscle more frequently than Phase 1 & 2. Each workout uses different exercises and different rep ranges, though the same exercises can be used for each workout if one prefers. The goal is to do two sets of an exercise for each muscle group. Here is an example of how this workout could be set up: Workout A 4-6 Reps 2min Rest: Squats Deadlift Calf Raises Bench Press Bent Over Row Military Press Barbell Shrug Close Grip Bench Barbell Curl Workout B 6-10 reps 90sec rest: Leg Press Leg Curl Calf Raises Incline Press Pull Ups DB Side Lateral DB Shrug Skull Crusher DB Curl Workout C 10-12 reps 30sec rest: Leg Extension Leg Curl Calf Raises Dips Seated Cable Row Cable Lateral low pulley high row Tricep Pushdown Cable Curl Then you rinse and repeat.

bout the same weight as me. Looks like your body fat % is a little more though. How tall are you roughly? I agree with the above, that routine doesnt look very challenging. As Joe said you will platau pretty quick (i'd imagine). I also dont see how you can go real heavy on the big lifts you do?? Do you go gym or just workout at home? What is your diet like to begin with? If you want to do some cardio, look into HIIT training. Good Luck

i like to read the Scivation Books stuff. Currently working on their Tri Phase routine (slightly modified but I will more then likely go back to the original). They have books on just about everything that is training. http://www.scivationbooks.com/

picture doesnt do much for him in that film. but he was up round 80kgs and under 10% body fat. I wouldnt be winging with those types of numbers. each to their own, but id wife Kunis in a second

sorry TTT meant a belt, but it does offer some support to my lower back, which gives me grief now and then. i like to train in strength now and then because for me it breaks the routine up and give different goals to aim for. Also makes me feel like a big man

sitting around 70kg mark, havent weighed myself for awhile. I could have done more then 100kg, but my knees felt iffy at times. Might just be a confidence thing but yeah. Im on more of a strength workout now. 4 days a week Last night i did: Deadlifts(no back brace but straps) didnt feel as confident: 100kg x 6 100kg x 6 100kg x 6 I have done more in the past, but thats with a brace and straps. Definatley feel that i was lacking in confidence this week with deads. Leg Press: 210kg x 8 220kg x 8 240kg x 8 did sitting Calf: 130kg x 10 130kg x 10 130kg x 10 Lower body strength is coming along, upper is an entirely different story.

watched Friends With Benefits the other night. Got to admit Timberlake had a decent build on him. was worth watching for Mia Kunis

anyone who trains hard and then diets correctly will look impressive. I like the second pic of Arnie doing his dips, get a real good burn in the triceps when you hit 20+ reps pounds are fine to count if you're american. What would you train the "club" to for us using the metric system? 1000kg club? so do I squat a good weight for my height/weight? prior to knees playing up on me (from oztag) I was squating 100kg x 10 reps for 3 sets??

haha at the "all you all you, not even helping"

70kg is to much of an increase. You may find that you will struggle to push out 4 by urself with a good clean motion. Bench has been my slowest increase as far as strength goes, its not uncommon. Try adding a strength phase to your routine for a couple weeks. Get a wait that you can push out urself for 4-6 reps max. Just a thought.

might be a silly question but hey ill ask it. Can you not take a testosterone booster??? obviously ask your doctor first if you dont know.

What is a good multi for a early 20s active male Terry?

so I was on the right track at least. I know all about gassing.... been there a number of times both in the ring and in the gym. I have heard of blood doping before but I have no real experience with it. Don't know any fighters that do it either, not to say that some of the boys I've trained with never did it, just I never heard of it. Mark is a hell of a nice guy as well and his heavy bags are as hard as cement.

ahh there you go. Knew it was something to do with blood, just couldnt remember exactly. Thanks for the info. Thanks Nick not sure where I got the lactic acid and oxygen from....

the point i was making relates more to fighters of old like Mark Coleman and some today like Bobby Lashley. Not so much fighters like GSP which with what you have said is correct it doesnt effect them nearly as much. I love MMA that is true. But I believe they get their builds due to the whole package of training that they do, general conditioning, strength training, explosive movements, rolling, boxing etc. Not just what they do in the weight room. Due to health I can no longer train like that. I dont know better then professional strength and conditioning coaches nor do I pretend to. I train the way I do because of my spotter, he is much bigger and I enjoy just working out with him. Pretty sure he is on a cut routine at the moment before he goes on holiday. As a point of interest has anyone here ever done crossfit? I have read a bit into it seems like it would be quite difficult but at the same time a fair bit of fun. Also whilst at the gym expo this year I watched the Men's Fitness Crossfit challenge and the blokes and gals that competed in it had impressive physiques.

I forget the actual science behind it all. I know it has something to do with blood, lactic acid and or oxygen. Not entirely sure I will try to find the info later in layman turns they wear out much faster and as Joe Rogan says "gas" much faster then the leaner guys. This is especially true when it comes to grappling. If wrestle with them in a way that keeps them pinned against the cage, arms stretched right out on the ground for extended periods of time these are the people that go the fastest. Most mma fighters will do some sort of full body workout which does not rely heavily on weights even if they want to go up a division. Also before you try to say I dont know what im talking about or anything along those lines. I have trained in martial arts most my (short) life. Was training in MMA with professional fighters doing all the same stuff that they did. Have trained at Mark Hunts gym in Minto also Lions Den in Kingsgrove reason as to why I dont still train and fight is due to health.

MMA fighters dont carry much muscle because it fills with blood and lactic acid faster resulting in less oxygen around the body (or something) which makes it harder to grapple, shoot for take downs and even hold their arms up to defend them self. Has nothing to do with PED testing only the evolution of the sport the sport is now a professional sport. Sport specific training is different across all codes and completely different to bodybuilding and even Crossfit.

both out of interest.

just out of interest as I havent seen them. But what do your workouts look like? also height, weight bf% etc?

Didnt get to the gym last night, had a late meeting and oztag. Last weeks workout looked like this: Shoulders: Shoulder Press: 20kg x 10 reps 30kg x 10 reps 30 kg x 10 reps Dumbbell Arnold Press: Really noticed my shoulder start to burn on this so I had to be real careful. 10kg x 10 reps 10kg x 10 reps 10kg x 8 reps Dumbbell Lateral Raise: 7kg x 10 reps 7kg x 10 reps 8kg x 8 reps Cable Front Raise: 10kg x 10 reps 10kg x 10 reps 10kg x 10 reps Cable Rotator Cuff: 10kg x 10 reps 10kg x 10 reps 10 kg x 10 reps Bent Over Delt Raise: 5kg x 10 reps 5kg x 10 reps 7.5kg x 8 reps Had I made it last night, would have been the same workout only with 4 sets instead of 3.

idea behind it is volume training. We also go 5 days a week which is why we split it up so much. We have the luxury of being able to hit every body part once a day. biceps were in a hell of a lot of pain after this workout yesterday, especially the supersets. if this is the best way to train I dont know, I dont pretend to be an expert, I just make sure that at the end of the workout I am hurting.