The Bozz deep effect. A waddling supp misc drama continued

[StrongRepublican]

http://forum.bodybuilding.com/showth...hp?t=149923643

Lol TP trolling gets me every time

But how did you get it mixed so silky and smoooooth?

MAGIC - it's the only explanation!


SAN iBCAA arrived in the mail last night with tons of samples. It's gonna be good

[sloop]

But how did you get it mixed so silky and smoooooth?

Hot coffee and almond milk.

[Diesel0022]

Everything that matters goes by EST...err body no dat

[dbone1026]

I had to do a double take this morning when I saw this book in the kitchen lol

[Tannerus4]

Yeah, I was in a car wreck, Saturday...

Whoa sorry to hear that. Hope you are ok

[Free Weight Friedel]

Yeah, I was in a car wreck, Saturday...

Hope you feel better!

[Jeff the Repper]

I had to do a double take this morning when I saw this book in the kitchen lol

read it wrong the first time too, was about to jump on amazon,

[neddo]

Who's followed this? Looking to shake up PHAT for a while, whether it incorporating various other routines into PHAT or trying DC or WSBB.

edit: lolwat

What are the basics of the DC nutritional philosophy?

Use a higher protein intake 1.5 grams to upward of 2 grams per pound of bodyweight.
Drink at least a gallon of water daily in direct relation to your protein times bodyweight ratio. For example, if you take in 1.5 grams of protein per pound of bodyweight, drink at least one-and-a-half gallons of water daily.
Except for postworkout carbs, most people should take in no carbohydrates after 6 PM, primarily so morning cardio is done with lower glycogen levels.
Eat either protein and carbs or protein and fats, but don’t mix up those components greatly. You don’t have to be absolutely meticulous with this, but it’s a generalized way to keep most people from creating insulin spikes and driving fats toward adipose tissue.
Meals that are protein and carbs are usually eaten in this sequence: protein first, fiber and veggies second, carbs last. This is simply because about half the time you’re so full after the steak, salad and broccoli that you don’t eat all the carbs, and for bodyfat control, that’s a good thing.
There are some individuals who should eat mainly protein and fats because they are so carb-sensitive, and other people who should take in carbs only pre- and postworkout. It’s one of those things where I have to ask a lot of questions of the person, and I come up with a game plan.

[Valhallabound86]

Who's followed this? Looking to shake up PHAT for a while, whether it incorporating various other routines into PHAT or trying DC or WSBB.

5/3/1 BBB 3 month challenge with box squats. Do it.

[neddo]

5/3/1 BBB 3 month challenge with box squats. Do it.

I have that program on hand, I'm looking for new blood to get a different feel for a bit. I'll fall back on 5/3/1 if needed.

[dbone1026]

Who's followed this? Looking to shake up PHAT for a while, whether it incorporating various other routines into PHAT or trying DC or WSBB.

edit: lolwat

I am actually looking to incorporate some of the DC workouts into my PHAT plan, no plan on following the nutritional side

http://www.simplyshredded.com/a-load...ybuilding.html

[neddo]

I am actually looking to incorporate some of the DC workouts into my PHAT plan, no plan on following the nutritional side

http://www.simplyshredded.com/a-load...ybuilding.html

Yeah, I'm going through that right now -- I was thinking of possibly incorporating into PHAT as well, or taking it fully at face value (I'll know more once I finish understanding the protocol).

[Diesel0022]

Give LEMUR a try

[BigBoLuke93]

[img]http://imbodybuilding.com/article_pic/big/304.jpg/img]

Who's followed this? Looking to shake up PHAT for a while, whether it incorporating various other routines into PHAT or trying DC or WSBB.

edit: lolwat

Looking for strength or hypertrophy, mainly?

I came across this routine in the Workout Programs section during my deload not too long ago.. looked pretty interdasting to me, but also brutal lol

http://forum.bodybuilding.com/showth...hp?t=146471313

[Diesel0022]

Herp

LEMUR 2.0 (henceforth L2) 5 day split:
Shoulders
Hips/Abs
Back
Chest
Legs


shoulders

Dynamic Warm up: weighted windmills/external internal rotators

5 sets 5 reps 30% 1rm ballistic bench, paused at bottom

Preactivate: Standing Push press, single up to 90% 1 rm

~ 5 mins rest

Power/Myoreps sets: Seated BB, DB, or smith shoulders to just below 90º elbow angle, strip setting down for 5 sets with explosive concentric ~5 sets 25 reps total as per usual


Volume work: 6 sets of 12, <30s rest between sets, Smith or hammer strength shoulder press.

Detail work: 3 sets of 10, 1 arm DB raise. No momentum, all the way up to above the level of your head to feel the squeeze. No ego lifting, I only use 35-40s and you aren't as strong as me. (DYEGYE possible exception)

Extra upper body press work: dips, 3 sets of 20+ to failure. That's unweighted for me, but dirty freaks like dake may bolt on a 45 anyway.

(No good place for KAATSU work today IMO, unless you want to do a dedicated tri lift)



Abs/Hips:

Warmup legs/stretch hip flexors

some bodyweight squats

3-5 sets of 3-5 jumping free bar squat (trying for max height), 20-30% 1RM. Learn to land softly, btw. I use 155 and it feels really good.


Hip thrust: preactivate my going up with heavy triples, keep the eccentric explosive and be sure to get full extension (hyperextended hips). This is where you're use SLDL or deads, but I don't recommend anything more aggressive than a triple.

rest 5 min

LEMUR/Myo rep sets: Hip thrust, try for a 1-2s hold in extended position

Heavy shrugs, 3 sets to failure, squeeze/hold at top (but can cheat to get it up)

superset: 5 sets: hang cleans (sets of 5-10 with reasonable weight) with ab exercise of your choice, I prefer rollouts or dragon flag, to failure.

super set: 3 sets: favorite ab exercise with favorite calf exercise (can kaatsu this if your calves lag). If you wanted to put adductor abductor here instead of calf work i'm good with that.
*I do my hang clean/rollout supersets without releasing the bar



Back/Bis

Preactivate: weighted Wide grip chins
rest
Myorep sets: also wide gripped chins, try to get some body incine to work the whole of the upper back

1 arm Cheat (Kroc) rows, ultra heavy - 3 sets, 10+ reps to failure. I like the HS row machine for this, though 6 plates a side has gotten light for me. The idea on these is to use the 1 arm positioning to start from a stretch position, then explode using the whole of your upper back, and try as hard as you can to squeeze at the top (you won't be able to, but we're just looking for maximum tension.

5 sets of 12 - incline rear flye, full stretch at the bottom, full contraction at the top, short rest, no ego.

Preactivate: Undergrip CGPulldowns

Cheat standing BB curls, Myoreps style

3 sets db curls across the center of the body, full stretch, strict form

5 sets of 12 detail work, either cable crossovers while stretching, or a FULL range preacher/spider curl. I cannot stress how important it is to get the full stretch to the point where the muscle relaxes at the bottom, this lets the blood "reload"...you'll feel what i mean. These sets re where one could add kaatsu occlusion if desired.


Do the weighted hanging stretches and a bicep extreme stretch on your way out. Very important day for stretching.



Chest

Warmup shoulders (external + internal rotators, 5-10lb windmills, slow and controlled

Slight decline or flat BB bench - Preactivate

Rest 5 minutes

Myorep sets

Wide grip incline partial presses on the smith (your grip is wide so that at 90 degrees of elbow flexion you have a lot of stretch on the chest already). Explosive concentric but not ballistic.

4 sets, reverse pyramidding down, but with sufficient rest...like 6 on the first set, working up to 10-14 on the last set.

3 sets DB incline to failure(ish, not super hard DC failure), focus on MMC and drop your weights. Immediately following your last set here begin:

3-5 sets with low rest, high reps, cable crossovers or db flyes. Stretch, contraction. No ego, just burn on these. Could occlude here.

3 sets narrow grip press (whatever you prefer for heavy pressing tricep work, at this point your chest is destroyed

DC style 3 set rest pause lurker extension or skull crusher (pulling style tricep movement with emphasis on stretch)

tricep and chest stretches.




Legs

Warmup for squats

When working up to preactivation, before each set, with bodyweight, jump as high as you can out of the squat position (dynamic preactivation).

Preactivate squat (heavy, easy double with fast bar speed)

LEMUR style drop set on squats (you may have to massively drop weight after the first set to stay safe)

Walking Lunges, 2 sets to failure

Somersault squats (smith or free bar, kaatsu optional) 4 sets of 20+ to failure

Ham curls (or light SLDL) ham curls, 5 second + negative, explosive concentric, ~1 second hold at contraction. 3 sets of 15

Heavy biceps (cheat curl or cg pulldown)
DC style 3xF drop set

biceps exercise of choice with good stretch and full range of motion, superset with calves work of choice (10+ reps on the bicep weight.)
3 supersets
On preactivation and myoreps:



Tips:

1. Warm up as necessary, weights under 70% 1RM, avoid constant tension for >6 seconds with any weight above 35% of max.

2. Perform a single rep with 85-90% of your maximum with FAST bar speed. This activates as many muscle fibers as possible, an effect that lasts roughly 5 minutes. You absolutely cannot grind this rep out, and total time under tension including racking and unracking must be less than 6 seconds. The 6 second guideline is due to golgi tendon inhibition. You may do a double at 85% if you like, but the key is that you must max out your force production. Ideally, lifting a nice heavy load this early should leave you feeling like a beast, ready to do anything, and totally unfatigued (unlike a 1RM max effort)

3. WITHIN 2-3 MINUTES Perform roughly 6 reps with around your 6 rep max. The last rep should NOT be a grinder, though it should be difficult, you do not want to lose bar speed and have a tremendously long tension time. This is still a heavy set, and focus should really ideally be on nailing the form and getting maximum power development, especially at the stretch point where the eccentric becomes concentric.

4. Wait 10-15 seconds/breaths, and drop the weight roughly 10%. If you think you can get more than 3 with the original weight, don't drop. Rep out this weight, still not approaching failure (each mini set should have a rep in the tank). Discontinue the set at the first sign of reps becoming "grindy".

5. Wait 10 seconds/breaths, and repeat step 4. Dropping perhaps another 5-10% of load is OK, but no more. Weights you could do for more than 12 reps are probably not going to produce sufficient load for the goal fiber damage here. You want around 25 reps through 5 or 6 mini sets per body part performed in this fashion.

[BigBoLuke93]

Herp

Low Frequency is meh..

2x a week, or GTFO

[Valhallabound86]

^^ Was never a fan of super complex workouts like that. I'm sure it works, but seems convoluted at first glance.

[xR1pp3Rx]

morning dudebros and hawtchicks

[dbone1026]

morning dudechicks and hawtbros

fixed

[|ceman]

^^ Was never a fan of super complex workouts like that. I'm sure it works, but seems convoluted at first glance.

Tend to agree here.

Specific workouts like that one are ok if you are getting detailed plans from a personal trainer who is taking into account your previous workout plan/split and has tailored it to your specific goals and weakpoints; but to craft that specific a program for general use is kinda overkill. The more general the audience, the more general the plan should be. Specific instructions and rep ranges and lifts should in most cases be for specific people.

[TheMatzah]

fixed

lol

sup

[austin.j.taylor]

[img]http://imbodybuilding.com/article_pic/big/304.jpg[img]

Who's followed this? Looking to shake up PHAT for a while, whether it incorporating various other routines into PHAT or trying DC or WSBB.

edit: lolwat

So what exactly are you trying to do? PHAT, DC, and WSBB are very different programs for different types of lifters. If you liked 5/3/1, give the inverted juggernaut method a try.

[BigBoLuke93]

Tend to agree here.

Specific workouts like that one are ok if you are getting detailed plans from a personal trainer who is taking into account your previous workout plan/split and has tailored it to your specific goals and weakpoints; but to craft that specific a program for general use is kinda overkill. The more general the audience, the more general the plan should be. Specific instructions and rep ranges and lifts should in most cases be for specific people.

Agreed, I feel like the 'super-specific' workouts like that are more geared towards people who have been training for many-a-years, have reached 6' 240lbs 8-9% BF, and are struggling to gain 0.5-1lb of dry muscle a year. Then maybe you should be concerned with dissecting every aspect of how you do your workouts.. but for 98% of people - just lift some sh*t and put it down 'til you are tired

[joakman]

How about blend a banana with vanilla protein ? I like XF UP 2.0 but nothing beats the real thing if you are super fussy.

[TheMatzah]

x 2

[poison]

Agreed, I feel like the 'super-specific' workouts like that are more geared towards people who have been training for many-a-years, have reached 6' 240lbs 8-9% BF, and are struggling to gain 0.5-1lb of dry muscle a year. Then maybe you should be concerned with dissecting every aspect of how you do your workouts.. but for 98% of people - just lift some sh*t and put it down 'til you are tired

Bingo.

[austin.j.taylor]

Bingo.

Being too general with programming can be as detrimental as being too specific.

[sdfan13]

Being too general with programming can be as detrimental as being too specific.

QFT.

I've found that an actual plan (without being too specific or tedious), combined with tracking my progress, has been extremeley beneficial for me.

[Valhallabound86]

Percentage methods seem to be a good method to structure a workout routine. For beginner lifters, focus on compounds and limited accessory becomes important. Intermediate would probably incorporate a bit more accessory to work out sticking points and strengthen your compound lifts more. Advanced lifters are whole 'nother ballgame. That's typical of a powerlifting/strength building routine.

One way to throw a curve ball into your routine is utilizing bands (if you have pegs available).

[sdfan13]

Who's followed this? Looking to shake up PHAT for a while, whether it incorporating various other routines into PHAT or trying DC or WSBB.

edit: lolwat

I don't know about the nutritional principals, but i've always wanted to try DC training as well. Dante Trudel works out at my gym from time to time - he's a big dude.