BLOOD AND GUTS! JUST NO CRYING! "Per Ferrum, Ad Astra"

[FATHER FLEX]

watched all these as they popped up on my youtube feed and have loved every one of them... quality info Berto. question: suppose you never were in contest shape, how would you suggest gauging how big to get in the offseason?

I would totally just apply those figures to your lowest bodyweights achieved during your last diet Same concept different anchor

That deadlift squats cheesecake shirt. Where can I get that. Will buy a few ASAP. Awesome videos as always. Thanks for kicking knowledge Berto!

Thank you! Eric from FL sent me that shirt

awesome videos, you inspire me to stay natural! thanks berto

That was the goal

heck, the staying natural thing still becomes a question in my head on occasion. most recently when i tore my erector spinae (retore it a few weeks ago by the way), i posed the question to myself, what would help me recover faster? of course it was only a brief thought that was dismissed almost as quickly as it came about, but for some, those thoughts come back every once in a while. i was really close at one point, maybe 5 years ago. for me health reasons make it a lot easier to say no. since i already have an enlarged heart, i think it's safe to say, i wouldn't be around too long if i joined our brothers on the other side of teh game. looks and sounds fun and appealing at times, but it's just not for me.
i do like to hear people admit they've been very tempted, or very close to doing it, because it is not an easy decision for most people. some younger guys may think about it quite a bit, they should understand that's completely normal, and not an easy decision a lot of the time.

Personally I really wish more guys would talk about this. I think many of us have some sort of commonality there

Hey Berto, what other rows are you using other than cable and db? It seems like you aren't doing BB rows anymore? Is that to save your lower back for the squatting/deads or do you simply feel a better contraction with dbs and cables?

I am rowing with a BB but its off the floor or boxes, don't really BB row anymore

berto can you give me the ingredients so i can make your all-natural diuretic potion?
Pm me bro,

many thanks

hahaha Black licorice...Ewwwwwwwwwwwwwwwwww

this! i want that shirt!

Comes in other colors to

[FATHER FLEX]

Rest Pause Sets


Good Reads


New Series on NOT GETTING FAT when you are looking to gain muscle

[FATHER FLEX]

been following these on youtube, really loving them! they are covering a lot of topics that even the most seasoned bodybuilders can benefit from!

Thank you! I figured I could reach more people this way. The days of waiting for quarterly magazine publications is over

[MKW]

Alberto, I'm loving the lean gains series. I was going to ask this on the actual YouTube page when I saw it on my feed earlier today but I figure your log has a better chance of getting seen. One question I had with the cardio video is LISS vs. HIIT. Were you speaking about LISS throughout or just cardio in general?

[nads786]

So you are Pendaly rowing now instead of Yates row? Also would you prefer we comment/like etc on your youtube page vs this?

[Heracles26]

Thank you! Eric from FL sent me that shirt


Comes in other colors to

but where can i buy one??

[h4xk0]

Hey Berto.. Love the lean gains series on YT! Thank you for sharing your knowledge with us! I'm off season now and will be applying what I've learned from your teachings (not just this series) . Looking forward to next video.

[Frankdaddy]

heck, the staying natural thing still becomes a question in my head on occasion. most recently when i tore my erector spinae (retore it a few weeks ago by the way), i posed the question to myself, what would help me recover faster? of course it was only a brief thought that was dismissed almost as quickly as it came about, but for some, those thoughts come back every once in a while. i was really close at one point, maybe 5 years ago. for me health reasons make it a lot easier to say no. since i already have an enlarged heart, i think it's safe to say, i wouldn't be around too long if i joined our brothers on the other side of teh game. looks and sounds fun and appealing at times, but it's just not for me.
i do like to hear people admit they've been very tempted, or very close to doing it, because it is not an easy decision for most people. some younger guys may think about it quite a bit, they should understand that's completely normal, and not an easy decision a lot of the time.

Health first and foremost. If a person can do things starting off healthy and know they will commit to getting very frequent check ups then maybe. I also think once you can say you want to do it for your progression, to push past levels, and to grow for YOU. I think a lot of school children choose to do a 3- week dbol dosage because a dealer sold them 100 tablets for 150$ and ripped them off. I think guys in this situation buy it to be big to impress, a lot buy it to follow friends who are getting big in the weight room.

One thing I would like to discuss is natural bodybuilders who follow natural bodybuilding because obviously it is becoming huge in its own fashion, and growing vastly each year. I think a lot debae to stay natural because others improve naturally certain ways, and they want to follow the group as well. I think choosing between the two is not up to morals but in the end when you can make a choice on what you want to do, because of what YOU want to do....Not because of what everybody else is doing.

Besides the fact that it is illegel, many of our idols were and are on them. I love meeting all athletes, bodybuilders (IFBB, WNBF, IFPA,etc..) I don't like going to talk to Layne anymore than I do Jay Cutler based on there supplement status. Some might, but that is there own issues with the game. I personally am all for both playing fields. The reason I have not is because I have always felt if I chose to do anabolic supplements then it would be to follow someone around me. I compete naturally for a level playing field, but not because I choose to live as a natural bodybuilder or to follow somebody, I just do it because I am natural, and it's fair.

[ScottishMark]

The videos series is excellent. Very similar to my approach at the moment but it's always encouraging to hear someone with more experience and knowledge back up what I thought in the first instance.

[FATHER FLEX]

[FATHER FLEX]

Alberto, I'm loving the lean gains series. I was going to ask this on the actual YouTube page when I saw it on my feed earlier today but I figure your log has a better chance of getting seen. One question I had with the cardio video is LISS vs. HIIT. Were you speaking about LISS throughout or just cardio in general?

Personally I am a fan of LISS if that is all you require, or nor cardio for some folks. So in this order....

1)No cardio(l1 in 50 people)
2)LISS/MISS
3)HIIT(Great if you get behind)

So you are Pendaly rowing now instead of Yates row? Also would you prefer we comment/like etc on your youtube page vs this?

On youtube I only comment on the the questions that are voted up, but here I give folks credit for being resourceful. So on here

When BB rowing, yeah only Pendlay Rows, for now of course.

but where can i buy one??

Beats me it was a gift

Hey Berto.. Love the lean gains series on YT! Thank you for sharing your knowledge with us! I'm off season now and will be applying what I've learned from your teachings (not just this series) . Looking forward to next video.

Thank you dude! I have found this to be a great way to reach people out there

One thing I would like to discuss is natural bodybuilders who follow natural bodybuilding because obviously it is becoming huge in its own fashion, and growing vastly each year. I think a lot debae to stay natural because others improve naturally certain ways, and they want to follow the group as well. I think choosing between the two is not up to morals but in the end when you can make a choice on what you want to do, because of what YOU want to do....Not because of what everybody else is doing.
.

I think this is my point of view on many of the current issues in this country...Not even issues. Social liberal for sure, so I really agree that you should do whatever makes you feel content. I think following this motto has been one the key choices to helping me maintain a happier state of mind than most. Everything I do, and commit to is there because I chose it. I can see the benefits of choosing the other route, and crap it sounds like fun...but a the end I don't think ti would make me the happiest, or make me feel the most complete.

The videos series is excellent. Very similar to my approach at the moment but it's always encouraging to hear someone with more experience and knowledge back up what I thought in the first instance.

Awesome dude! From the looks of it the question and answer portion should be awesome to. Good questions were posted on there.

[The Solution]

You eat sweet potatoes on your 600g of carbs a day
Great video's Alberto, always learning from a great 3dmj coach. Keep doing your thing!

[NaturalPursuit]

Agreed with Bob! Great videos! Thanks for spending the time to teach!

[tomcardno1]

BERTO

wanted to ask what your thoughts on doug millers book are? if you've seen/read it at all
and i've just purchased supertraining thanks to your persuasion :P

any other recommended reads on training/nutrition (other than periodization by tudor o bampa)

[tomcardno1]

where are you man??? need your feedback

[FATHER FLEX]

[FATHER FLEX]

You eat sweet potatoes on your 600g of carbs a day
Great video's Alberto, always learning from a great 3dmj coach. Keep doing your thing!

Its an acquired taste as they say

Agreed with Bob! Great videos! Thanks for spending the time to teach!

Thank you dude...need to get back to logging

BERTO

wanted to ask what your thoughts on doug millers book are? if you've seen/read it at all
and i've just purchased supertraining thanks to your persuasion :P

any other recommended reads on training/nutrition (other than periodization by tudor o bampa)

I have not read it so I can't comment. Are you finished with ST? What was your favorite topic?

[bigryan03]

I'm taking some credit for his glorious return.

[tomcardno1]

Are you finished with ST? What was your favorite topic?

i will never be finished with ST haha it is now my bible/encyclopedia.... but in all seriousness doug's book is a very informative read, keeps it simple but just enough detail for us wanna-know guys

[RichKnapp]

Like the post with the serease of vid's. ^5

[FATHER FLEX]

I'm taking some credit for his glorious return.

Look I am logging a workout!

[B-Neva]

Look I am logging a workout!

[youtube]Ca7xP04RHWY&lc[youtube]

are you new to these boards?

[The Solution]

Making it look easy Berto.. How much you weighing now n days? Looking thick in the video update.

[FATHER FLEX]

are you new to these boards?

Yep...came from the X-fit boards

Making it look easy Berto.. How much you weighing now n days? Looking thick in the video update.

Heh thick...I wish...182-184

Some Updates

Tips for those lateral raises



This months first two vids from the Q&A series





And yes I still lift

[bigryan03]

LOVING the vids, Bertron! Your gym set-up is freaking epic man.

[jpfaherty]

Merry Christmas Berto!

[JRemix]

The gaining video series is great. I just started a "gaining phase" (at 12%) and the plan was a 3lb gain per month (first year lifter) before seeing your video. Good to hear I was on the right track.

I have a few questions about mini cuts (a 3dmj article I read discussed them a bit: http://www.3dmusclejourney.com/2010-05qa.php)

1. How many pounds per week should someone lose on one - so that they drop more fat quick (more than say a standard longer cut of 1.5lb loss per week) and how do you avoid muscle loss on such a low caloric cut (even if it's only 2-3 weeks)?

2. What's the difference between a mini cut and something like Lyle McDonald's rapid fat loss diet where he has trainees losing 3lbs+ per week for 2 weeks?

I'd like to know more about how a natural trainee should ideally do a mini cut (protein amount/how to prevent muscle loss/macros/amount of the caloric deficit). Like how do you go about your mini cuts in the off season?

[PaBloS94]

Merry Christmas Berto!

[lukamura]

Hello there, mentor.

Happy Holidays.

[NaturalPursuit]

Top notch videos as always Berto! Happy Holidays!