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08-24-2010, 08:59 AM #331
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08-24-2010, 10:34 AM #332
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08-24-2010, 09:50 PM #333
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08-24-2010, 10:43 PM #334
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08-25-2010, 05:50 AM #335
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
If you have gotten stronger and look better then you are doing good. You could either repeat this program or do my Tri-Phase program.
1 Cup UNCOOKED Oatmeal = 60g of carbs
1 1/3 Cup COOKED Rice = 60g of carbs
Oatmeal is easier to measure before cooked and rice is easier to measure after being cooked.
You could switch to 5 larger meals, which would give you more time between meals and may make things easier for you.
1. That looks like a great starting point. I would do those calories for 2 weeks and then assess your progress and adjust from there.
2. For weight loss losing 1-3 lbs per week is realistic.
3. Creatine is one supplement that can benefit from I recommend either using a pre-workout product (like our new Quake 10.0 which we created to improve VasoCharge) or 5 grams of creatine monohydrate post-workout.
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08-25-2010, 06:01 AM #336
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
You can restart the program immediately. Due to the built in progression and deload weeks in this program you could run it indefinitely if you wanted.
Eat regularly and then enjoy your cheat meal.
When it comes to dieting, whether cutting or bulking, I like to focus on getting the protein and fat needed and THEN add in carbs as needed. More carbs for bulking, less for cutting. So if you want to start cutting keep you protein and fat the same and start decreasing your carbs.
For legs do:
Tuesday
Squats
Stiff Leg Deadlift
DB Lunges
Then what you can for calves & abs.
Friday
Deadlift
Front Squats
DB Lunges
Then what you can for calves & abs.
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08-25-2010, 06:11 AM #337
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
I am a fan of low-carb diets when cutting (not necessarily keto, but lower carb).
Yes my last name is french.
Week = Sets X Reps = Rest Period
1, 7 = 2 X 12-15 = 30 sec
2, 8 = 3 X 8-10 = 60 sec
3, 9 = 4 X 6-8 = 90 sec
4, 10 = 5 X 4-6 = 2 mins
5, 11 = 6 X 3 = 2-3 mins
6, 12 = 1 X 15-20
Using protein powders/MRPs is definitely a good way to get in your calories. You could alternate between solid food meals and shake meals.
Due to muscle memory if you were once more muscular it will be easier/faster to get back there as the body already has some of the adaptations needed to get there.
As long as you are getting stronger on the majority of lifts you are good. Given that CG Bench is done after Bench Press and Military Press if you performed better on Bench and Military Press you would be more tired/fatigued for CG Bench so it would be harder to beat your previous performance.
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08-25-2010, 06:25 AM #338
- Join Date: Sep 2001
- Location: Michigan, United States
- Posts: 13,860
- Rep Power: 1018844
1. The deload week should suffice but if you are feeling really beat up you can take a full week off.
2. Cottage Cheese + Fruit would make a great late night snack.
I made this just now for everyone See attached.
90 lbs to your squat and deads = MUSCLE GAIN! For overall gains I think Tri-Phase is a better program.
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08-25-2010, 06:36 AM #339
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08-25-2010, 07:27 AM #340
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08-25-2010, 09:15 AM #341
Derek,
I just started the 12 Week Bulking Trainer, I just have a simple question in regard to the upper body workouts on Tuesdays and Thursdays. Only doing one exercise per body part doesn't seem like enough, am I missing something? Or doing something wrong? If you could explain the reasoning I would have a better understanding.
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08-25-2010, 11:33 AM #342
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08-27-2010, 04:01 AM #343
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08-27-2010, 01:42 PM #344
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08-27-2010, 02:26 PM #345
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08-27-2010, 09:04 PM #346
Why would you want to drop sets? I'm sure someone will correct me if I'm wrong, but the point of increasing the sets is to do less reps each week so you can lift heavier each week. That way you progressively overload your muscles so they grow and don't adapt to your workout (thereby not giving you your "bang for the buck").
I'm on week 7, and after the deload week and week 7, I find that the longer set weeks (particularly weeks 4 and 5) are when you really start to notice/feel your strength to increase. I think it's time well spent, in my opinion.
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08-29-2010, 12:14 AM #347
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08-29-2010, 03:31 AM #348
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08-29-2010, 11:31 PM #349
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08-31-2010, 02:26 AM #350
- Join Date: Aug 2010
- Location: Melbourne, Victoria, Australia
- Age: 31
- Posts: 30
- Rep Power: 0
Hi Derek
what do you think i could replace hack squats with? My gym doesn't have a hack squat machine, and what can i replace seated calf raises with apart from leg press calf raises? My gym doesn't have a standing calf raise machine and the seated calf raise machine hurts my legs so i usually just do leg press calf raises.
Plus do you think it would be okay to add flys on upper body a and incline flys on upper body b seeing as the work outs aren't really all that long compared to what i'm used to.“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe. Unless you're thinking of benching 10,000 pounds."
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09-01-2010, 12:17 PM #351
Derek,
I was cutting up until the last couple of weeks of July and had my calories cut 200-300 below my BMR (~2000). Then for the past 6 weeks or so, I've been trying to bulk on a 5x5 type program, but really struggling to increase my calories (never thought I'd be able to say that, but I guess my stomach has shrunk and gotten used to the restricted calories). The past couple of weeks I've made a very "loose" attempt to simply eat more carbs, but I feel like out of control...like I've just let my diet go off the tracks somewhat.
Looking to shake things up and try your 12 wk bulk routine. I assume you would recommend the Lean Mass Diet? I want to bulk, but stay somewhat lean at the same time.
Another question...you recommend a joint support supplement...reading about Osteo Bi-Flex...is said to contain Glucosamine, which can increase glucose levels. Is that cause for concern diet-wise? Is there a better product?Last edited by UNTILthen; 09-02-2010 at 07:52 AM.
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09-05-2010, 08:11 AM #352
Great workout
Hey Derek, been working out for 20 years and needed something to shake things up. Been following your workout for the past 6 weeks and I'm in great shape. I'm stronger, bigger and leaner. I've gained 5lbs of lean muscle. 5'10" 184lbs now. Very happy and looking forward to more gains. Would love to hit 190 at some point. The only thing is, I'm going overseas on vacation for 10 days next week. I won't have a chance to go to the gym, and I'll be doing a 75 mile hike. My question is, where do you think I should pick up from when I get back? Start in the mid-point just past the deload week? Or just start the whole workout over again. If you want to direct me to another of your workouts on bodybuilding.com for when I return, I'd be game too. After I get home from this trip, I can dedicate some real time to a long program. Can't wait. Thanks.
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09-05-2010, 11:05 PM #353
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09-06-2010, 07:39 AM #354
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09-06-2010, 11:24 PM #355
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09-07-2010, 08:56 AM #356
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09-07-2010, 05:08 PM #357
Hi Derek,
I am wondering if I should keep the weight the same for each of the non-warmup (working) sets. Example: should I do 2 warmup sets of Bench Press at 95 lbs, then do the 6 sets of 3 reps all at 185 lbs? Should I progressively increase the weight with each new set? Or should I only increase the weight if doing the 3 reps is too easy? And would the same strategy apply for every week's sets and reps? Thanks for the help.
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09-07-2010, 07:16 PM #358
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09-07-2010, 11:30 PM #359
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09-08-2010, 06:43 AM #360
I'm not Derek, but I believe I've read posts from him addressing this type of question before. He can correct me if I'm wrong...
But I believe Derek recommends just 2-3 low/medium intensity cardio sessions per week on this program. You want to do some cardio to keep the fat gain in check, but you don't want to do too much cardio and burn too many of your calories that you need for muscle gains.
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