Can I ask if you've noticed any gains after 4 weeks?
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Can I ask if you've noticed any gains after 4 weeks?
[QUOTE=Dontdrinkurmilk;694763631]Can I ask if you've noticed any gains after 4 weeks?[/QUOTE]
My muscles are same like before I mean look wise when you take a look at them then they don't have that cut and shape you normally see but that's because nobody gets shape in 4 weeks.
But I have noticed improvement in two areas and that is:
1. I seem to be getting leaner i.e. my fat is going down. I haven't measured my waist ever since I started doing exercise (as I will only do it after cycle 5) but I feel it is going down which I always wanted.
2. I feel strong. Previously I was a couch potato who won't do any physical work but now I feel I have gained strength and can lift more easily than before.
[QUOTE=BogyBuilder;694767561]My muscles are same like before I mean look wise when you take a look at them then they don't have that cut and shape you normally see but that's because nobody gets shape in 4 weeks.
But I have noticed improvement in two areas and that is:
1. I seem to be getting leaner i.e. my fat is going down. I haven't measured my waist ever since I started doing exercise (as I will only do it after cycle 5) but I feel it is going down which I always wanted.
2. I feel strong. Previously I was a couch potato who won't do any physical work but now I feel I have gained strength and can lift more easily than before.[/QUOTE]
That's always a good sign then, I know what you mean 4 weeks isn't that much so you might not see much difference in size, but that's the same as me I wanna lose the fat around my mid-section this will go last I think just gotta keep to my new diet n see where it takes me, have you got a particlular pwo meal or snack with this routine?
[QUOTE=Dontdrinkurmilk;694768201]That's always a good sign then, I know what you mean 4 weeks isn't that much so you might not see much difference in size, but that's the same as me I wanna lose the fat around my mid-section this will go last I think just gotta keep to my new diet n see where it takes me, have you got a particlular pwo meal or snack with this routine?[/QUOTE]
No, meal is the only thing that I haven't given much attention to. I am eating like I used to eat....although I have increased yogurt and milk intake but mostly my diet remains the same. I don't take any supplement and has started to drink 1 gallon (16 glasses) of water every day since last 4, 5 days.
[QUOTE=BogyBuilder;694768791]No, meal is the only thing that I haven't given much attention to. I am eating like I used to eat....although I have increased yogurt and milk intake but mostly my diet remains the same. I don't take any supplement and has started to drink 1 gallon (16 glasses) of water every day since last 4, 5 days.[/QUOTE]
Cool, that's similar to me in the last month I have started drinkin plenty of water which is great, I've always drunk green tea n would recommend that, helps with your metobolic rate n has lots of benefits, I have whole wheat toast and scrambled egg 2 whites one yolk, I sometimes have other meals too.
[QUOTE=Dontdrinkurmilk;694754671]At least i found out early on lol, Thanks for pointing that out, ill sort it out for tomorrow that helps alot cheers....[/QUOTE]
no worries ha,to be honest ,i never really put alot of effort into finding out my 10 rep max.I had a good idea what my limit was for most exercises bar sldl and bent over rows so i really only double checked them.My first and second cycle were easy peasy, started to feel the weight on the 3rd cycle.Im just finished my heavy day x 11 reps cycle 4 today and i can really feel the burn now lol.
i started off with a goal of loosin body fat from around the mid section ,toning up and gaing some strenth .i think i have achieved that now so im now tryin to add some muscle.
i see you were lookin for some pics in an earlier post,theres a couple on my bodyspace(sorry,i haven`t enough posts to add a link)
diet wise ,i was never a big eater,my only problem was my unhealthy night time snacks so i just try to eat clean now(mostly) ha.
now that i can really feel the weight im goin to try my best to get 3/4 meals in a day and ive also changed my supplents. i got a gainer called "Hard Mass" which has 1200 cals and 50g protein in each serving (thats without the 600/800ml of milk) so im going to see how that goes.All Pro recomended a supp called N-Large 2 but i couldnt find it anywhere and the lad in the store recomended the Hard mass as a alternative.
stick with it and give it time and you will be amazed with the results:)
[QUOTE=BogyBuilder;694760751]Today is my 4th week of cycle 1 i.e. I will be doing 11 reps. I know I can do all other exercises and the only thing I fear is OHP. May be I can do following slight adjustments so I am able to do it.
1. Doing OHP right after squats. Because doing it after bench press and bent over rows, it takes a toll on your shoulders so may be doing it after squats will help!?
2. Doing both warmup sets with 25% weight rather then one doing 25% and the other 50%. Because I think I can conserve some energy when I will do the second warmup set with 25% weight!?
3. Doing OHP a little faster. I mean I normally do it slowly (I don't know how to describe it) or shall I say moderately so may be I can do it a little bit faster because in that case it doesn't hurt so much on shoulders!?[/QUOTE]
Hi BogyBuilder,
I failed my OHP on my first cycle, don't worry about it, lots of people do, just repeat the weight in cycle 2 you will get them then. I really wouldn't change the order, it is set that way for good reason. You do not need to do any warm ups on the OHP if they are done in the order set by all pro so that should give you a bit more energy to get them done. Don't do them super fast either, just concentrate on doing the ones you can do with good form.
[QUOTE=alanecr33;694785571]no worries ha,to be honest ,i never really put alot of effort into finding out my 10 rep max.I had a good idea what my limit was for most exercises bar sldl and bent over rows so i really only double checked them.My first and second cycle were easy peasy, started to feel the weight on the 3rd cycle.Im just finished my heavy day x 11 reps cycle 4 today and i can really feel the burn now lol.
i started off with a goal of loosin body fat from around the mid section ,toning up and gaing some strenth .i think i have achieved that now so im now tryin to add some muscle.
i see you were lookin for some pics in an earlier post,theres a couple on my bodyspace(sorry,i haven`t enough posts to add a link)
diet wise ,i was never a big eater,my only problem was my unhealthy night time snacks so i just try to eat clean now(mostly) ha.
now that i can really feel the weight im goin to try my best to get 3/4 meals in a day and ive also changed my supplents. i got a gainer called "Hard Mass" which has 1200 cals and 50g protein in each serving (thats without the 600/800ml of milk) so im going to see how that goes.All Pro recomended a supp called N-Large 2 but i couldnt find it anywhere and the lad in the store recomended the Hard mass as a alternative.
stick with it and give it time and you will be amazed with the results:)[/QUOTE]
HAHA night time snacks thats me, need to stop buying the biscuits LOL, Thats really good, i need to look out for some protein/creatine supplements at the moment i dont use any but i do think they will help me along the way in bulking, Ive got an idea what my limit will be for each exercise to be fair, i know you have heavy days /medium and light but do you go 10% less on medium day then 20% less on light day?
yep,you got it.
Monday = heavy
Wednesday = med (-10%)
Friday = light(-20%)
you could always stick an extra egg white or 2 in while making your scrambled egg for the extra protein:)
[QUOTE=mozzi101;694786381]Hi BogyBuilder,
I failed my OHP on my first cycle, don't worry about it, lots of people do, just repeat the weight in cycle 2 you will get them then. I really wouldn't change the order, it is set that way for good reason. You do not need to do any warm ups on the OHP if they are done in the order set by all pro so that should give you a bit more energy to get them done. Don't do them super fast either, just concentrate on doing the ones you can do with good form.[/QUOTE]
Yeah don't do them fast. Do them at a normal pace.
I repeated the OHP into my 3rd cycle.
[QUOTE=alanecr33;694797891]yep,you got it.
Monday = heavy
Wednesday = med (-10%)
Friday = light(-20%)
you could always stick an extra egg white or 2 in while making your scrambled egg for the extra protein:)[/QUOTE]
Yea defo can't get unuf egg whites lol, can't wait to see results after 6-8 weeks if there's sum gud gained ill put an after picture hope there is.
[QUOTE=Dontdrinkurmilk;694770541]Cool, that's similar to me in the last month I have started drinkin plenty of water which is great, I've always drunk green tea n would recommend that, helps with your metobolic rate n has lots of benefits, I have whole wheat toast and scrambled egg 2 whites one yolk, I sometimes have other meals too.[/QUOTE]
Why don't you just eat the whole eggs? Such a waste
[QUOTE=WestOz;694809761]Why don't you just eat the whole eggs? Such a waste[/QUOTE]
True I hate waste but its more healthy for me to have 2 whites and 1 whole egg, the yolk is good for you but is pure fat so 3 is too much for me
[QUOTE=jgreystoke;694721261]Quite a few powerlifters, weightlifters, other strength athletes, have scoliosis. My wife does, and it doesn't stop her swimming and going to the gym.
Leg press is a great way to strengthen and bulk legs.
But you MUST strengthen your back. Otherwise you'll always be injuring yourself doing anything strenuous in or out of the gym.
You should start doing back extensions. When they are too easy try goodmornings. When you are handling near bodyweight you should have lost your fear that your lumbars will give out when you start light with squat and dead. Take the long term view.[/QUOTE]
Ill add back extensions on resting days(2 times a week) with abs and cardio. Im gonna replace the squats for the leg press and as i said before shoulder barbell press for a machine. Ima keep deadlift. And on the 2nd or 3rd cicle ima try to add squats, and on the 4th ima add military press.
How does it look?
Im gonna start SS today lets se how it goes
[QUOTE=mozzi101;694786381]Hi BogyBuilder,
I failed my OHP on my first cycle, don't worry about it, lots of people do, just repeat the weight in cycle 2 you will get them then. I really wouldn't change the order, it is set that way for good reason. You do not need to do any warm ups on the OHP if they are done in the order set by all pro so that should give you a bit more energy to get them done. Don't do them super fast either, just concentrate on doing the ones you can do with good form.[/QUOTE]
[QUOTE=Deviant Motive;694804461]Yeah don't do them fast. Do them at a normal pace.
I repeated the OHP into my 3rd cycle.[/QUOTE]
Advice noted. Today I was able to complete 11 reps but I did those two minor changes and that is I did first two warm up sets with 25% weight and then two sets with full weight.(I think I remember all pro saying that warm up is only needed in first 4 exercises and this is 4th one)
Plus in between I feel like I sped up a little between few reps (just a little bit but still) so I guess I will avoid that now and if I fail than I will start OHP over again.
[QUOTE=BogyBuilder;694870721]Advice noted. Today I was able to complete 11 reps but I did those two minor changes and that is I did first two warm up sets with 25% weight and then two sets with full weight.(I think I remember all pro saying that warm up is only needed in first 4 exercises and this is 4th one)
Plus in between I feel like I sped up a little between few reps (just a little bit but still) so I guess I will avoid that now and if I fail than I will start OHP over again.[/QUOTE]
I don't even bother warming up for OHP any more... You've already hit your arms with the bench press... Why would you warm up for the OHP?
Cut out the warm up. Seriously. It'll help you a lot.
We'd looked at it, and really, you only need to warm up for Squats, Bench Press, and Rows. After that, you're fine.
[QUOTE=MatTheCur;694903481]I don't even bother warming up for OHP any more... You've already hit your arms with the bench press... Why would you warm up for the OHP?
Cut out the warm up. Seriously. It'll help you a lot.
We'd looked at it, and really, you only need to warm up for Squats, Bench Press, and Rows. After that, you're fine.[/QUOTE]
Then I am sure I will not be able to do OHP as I will fail in 2nd or 3rd set :(
hey guys few questions that may have been answered before but at 10000+ posts i dont feel like looking lol
1-why stiff legged deads??
2-on calf raises would i just hold a barbell or dumbells while doing them?
3-can you add in direct tricep work?
4-would preforming pull-ups and lots of cardio interfere too much on this?
[QUOTE=BogyBuilder;694910861]Then I am sure I will not be able to do OHP as I will fail in 2nd or 3rd set :([/QUOTE]
No he means you only need to do the two work sets on OHP.
Originally All Pro said first 4 exercises needed the warm ups, but later said just the first 3 exercises are essential as many people like you and I were struggling to do all 4 sets on the OHP. So only the 2 work sets on the Over Head Press needed, you should find this a bit easier to do stamina wise.
[QUOTE=mozzi101;694935381]No he means you only need to do the two work sets on OHP.
Originally All Pro said first 4 exercises needed the warm ups, but later said just the first 3 exercises are essential as many people like you and I were struggling to do all 4 sets on the OHP. So only the 2 work sets on the Over Head Press needed, you should find this a bit easier to do stamina wise.[/QUOTE]
Thank fu*k for that cheers mate that will help a lot I was also strugglin
[QUOTE=spartan127;694923381]hey guys few questions that may have been answered before but at 10000+ posts i dont feel like looking lol
1-why stiff legged deads??
2-on calf raises would i just hold a barbell or dumbells while doing them?
3-can you add in direct tricep work?
4-would preforming pull-ups and lots of cardio interfere too much on this?[/QUOTE]
don't have to troll 10,000 posts, just about 3-5 pages, or, even more conveniently, use the search function.
1) b/c regular deads will kill your cns and then you
2) hold the barbell like you're doing squats, jump on a plank or weight and get to town
3) you can do whatever you want, of course, but you can't add that and be doing this program. if your tris aren't hit hard enough from OHP and bench then you're doing something wrong
4) pull ups probably would interfere. cardio you can do but be careful and wise with it.
go with the program for 2-3 cycles then make additions and tweaks. til then, don't touch it, do as is
Looking forward to getting started on this program today. I went last week and did some work with the the routine to see where I was and trying to get form down but today is the real start. I haven't been in the gym in 20 years (since high school - yikes!) and as a result am starting light. I look at this as a marathon and not a sprint so looking like a week lil girl lifting is ok in the beginning as I know that my weights will move up as time goes. To me form is more important since I hurt my back in high school lifting and then tore a back muscle in my 20's, it'll take time to get my confidence up that I won't hurt it again and for it to get strength.
I've read almost all of this new part 2 and have to say you guys rock with giving the same information over and over again and only showing mild annoyance with it.
ETA - I saw a couple people talk about eating so much chicken and being sick of it, I'm that way and almost gag the second time eating chicken. That it until I started using a brine for my chicken, I can't eat chicken any other way and can now eat chicken several times a day without a problem.
Here is a chicken brine that I use:
-1/2 Gallon Water (8 cups)
1/2 Gallon Apple Juice (8 cups)
1 Cup Kosher Salt
1 Cup Sugar (You can use splenda instead)
- I’ve used this brine for boneless skinless chicken breasts, chicken quarters, whole chickens, pork chops and pork loin and the entire family loves them. They come out flavorful and juicy and freeze well also.
- I’ve brined them for 4 hours and up to 12 hours for an entire chicken. Not once has it tasted like there is too much salt. I like this brine because it’s simple and to the point. I’ve never used any bbq sauce (or any other sauce) when eating it.
[QUOTE=mozzi101;694935381]No he means you only need to do the two work sets on OHP.
Originally All Pro said first 4 exercises needed the warm ups, but later said just the first 3 exercises are essential as many people like you and I were struggling to do all 4 sets on the OHP. So only the 2 work sets on the Over Head Press needed, you should find this a bit easier to do stamina wise.[/QUOTE]
Oh now I get it. For this and later exercise I can skip warm up sets which means I only need to do 2 sets!?
I thought if we don't do warm up then we do all 4 sets with full weight and that's what I have been doing with SLDL, Barbell Curl and Calf Raises!
When it says bench presses does it mean normal incline and decline?
[QUOTE=BogyBuilder;694955361]Oh now I get it. For this and later exercise I can skip warm up sets which means I only need to do 2 sets!?
I thought if we don't do warm up then we do all 4 sets with full weight and that's what I have been doing with SLDL, Barbell Curl and Calf Raises![/QUOTE]
No no no..
Squat: 1x warm up @ 25%, 1x warm up @ 50%, 2x work sets @ 100% (total: 2 warm up sets, 2 work sets)
Bench press: 1x warm up @ 25%, 1x warm up @ 50%, 2x work sets @ 100% (total: 2 warm up sets, 2 work sets)
Rows: 1x warm up @ 25%, 1x warm up @ 50%, 2x work sets @ 100% (total: 2 warm up sets, 2 work sets)
OHP: 2x work sets @ 100% (total: 2 sets)
SLDL: 2x work sets @ 100% (total: 2 sets)
Curls: 2x work sets @ 100% (total: 2 sets)
Raises: 2x work sets @ 100% (total: 2 sets)
I hope that's a bit clearer...
[QUOTE=CrunchTime06;694963581]When it says bench presses does it mean normal incline and decline?[/QUOTE]
Normal, flat bench presses. No incline or decline.
[QUOTE=johnblythe;694939961]don't have to troll 10,000 posts, just about 3-5 pages, or, even more conveniently, use the search function.
1) b/c regular deads will kill your cns and then you
2) hold the barbell like you're doing squats, jump on a plank or weight and get to town
3) you can do whatever you want, of course, but you can't add that and be doing this program. if your tris aren't hit hard enough from OHP and bench then you're doing something wrong
4) pull ups probably would interfere. cardio you can do but be careful and wise with it.
go with the program for 2-3 cycles then make additions and tweaks. til then, don't touch it, do as is[/QUOTE]
[QUOTE=MatTheCur;694967691]No no no..
Squat: 1x warm up @ 25%, 1x warm up @ 50%, 2x work sets @ 100% (total: 2 warm up sets, 2 work sets)
Bench press: 1x warm up @ 25%, 1x warm up @ 50%, 2x work sets @ 100% (total: 2 warm up sets, 2 work sets)
Rows: 1x warm up @ 25%, 1x warm up @ 50%, 2x work sets @ 100% (total: 2 warm up sets, 2 work sets)
OHP: 2x work sets @ 100% (total: 2 sets)
SLDL: 2x work sets @ 100% (total: 2 sets)
Curls: 2x work sets @ 100% (total: 2 sets)
Raises: 2x work sets @ 100% (total: 2 sets)
I hope that's a bit clearer...
Normal, flat bench presses. No incline or decline.[/QUOTE]
The moment this infernal system will let me rep you to. Really I can't thank you enough.
[QUOTE=jgreystoke;694721261]Quite a few powerlifters, weightlifters, other strength athletes, have scoliosis. My wife does, and it doesn't stop her swimming and going to the gym.
Leg press is a great way to strengthen and bulk legs.
But you MUST strengthen your back. Otherwise you'll always be injuring yourself doing anything strenuous in or out of the gym.
You should start doing back extensions. When they are too easy try goodmornings. When you are handling near bodyweight you should have lost your fear that your lumbars will give out when you start light with squat and dead. Take the long term view.[/QUOTE]
Thank you sir. It's nice to see some of the old guard in here helping out.
[QUOTE=all pro;694973411]The moment this infernal system will let me rep you to. Really I can't thank you enough.[/QUOTE]
you quite literally helped change my life by giving me a program that got me moving weights and enjoying the gym, this is the least i can do.
reps for life for you!
[QUOTE=johnblythe;694977681]you quite literally helped change my life by giving me a program that got me moving weights and enjoying the gym, this is the least i can do.
reps for life for you![/QUOTE]
Thank you sir. Glad i could be of assistance.
[QUOTE=johnblythe;694977681]you quite literally helped change my life by giving me a program that got me moving weights and enjoying the gym, this is the least i can do.
reps for life for you![/QUOTE]
I second that notion!
Keeping the thread tidy is the smallest thing that I could do to pay you back for this. :)