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  1. #61
    #BASED #TYBG TSFP's Avatar
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    Just finished my first semester of college so I have a lot of time to workout now. Gonna start your program tomorrow!!!
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  2. #62
    from KanevskyFitness EricKanevskiy's Avatar
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    Originally Posted by TSFP View Post
    Just finished my first semester of college so I have a lot of time to workout now. Gonna start your program tomorrow!!!
    Awesome. Repped.
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  3. #63
    Gainz MikeKK's Avatar
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    Originally Posted by EricKanevskiy View Post
    I guess consistently spending nearly 20 hours per week in the gym, eating 4.5k cals per day, and getting 8 hours of sleep was a waste of time. Clearly, every other teenager gains this much size just by going through puberty.
    I bet changing the plates for all these exercises took most of your time. lol
    Good gains but its funny how you think that your program is the most effective out there. Strange how people with 10x your knowledge and 100x your experience never figured it out. Also puberty is a large factor here. I used to be scrawny kid at the age of 15, then over a year I went from 110lbs to some 150lbs by simply eating more and not even lifting. Good gains but by no means amazing. Gain that amount of muscle when you're like 20 and people will kiss your feet. lol
    Getting me some gains

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  4. #64
    Certified Autistic FeelTheFear's Avatar
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    Originally Posted by MikeKK View Post
    I bet changing the plates for all these exercises took most of your time. lol
    Good gains but its funny how you think that your program is the most effective out there. Strange how people with 10x your knowledge and 100x your experience never figured it out. Also puberty is a large factor here. I used to be scrawny kid at the age of 15, then over a year I went from 110lbs to some 150lbs by simply eating more and not even lifting. Good gains but by no means amazing. Gain that amount of muscle when you're like 20 and people will kiss your feet. lol
    somebody already kisses Kanevsky's feet






































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  5. #65
    No Bull**** Bodybuilding greekmanman's Avatar
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    Originally Posted by MikeKK View Post
    I bet changing the plates for all these exercises took most of your time. lol
    Good gains but its funny how you think that your program is the most effective out there. Strange how people with 10x your knowledge and 100x your experience never figured it out. Also puberty is a large factor here. I used to be scrawny kid at the age of 15, then over a year I went from 110lbs to some 150lbs by simply eating more and not even lifting. Good gains but by no means amazing. Gain that amount of muscle when you're like 20 and people will kiss your feet. lol
    ~2.5 yrs. I've been using a routine similar to the OPs for about 1.5 yrs now

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  6. #66
    Registered User bravo96's Avatar
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    Originally Posted by greekmanman View Post
    ~2.5 yrs. I've been using a routine similar to the OPs for about 1.5 yrs now

    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/527582_347279455326914_532393598_n.jpg[/img]
    is very optimal it seems.
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  7. #67
    from KanevskyFitness EricKanevskiy's Avatar
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    Originally Posted by greekmanman View Post
    ~2.5 yrs. I've been using a routine similar to the OPs for about 1.5 yrs now

    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/527582_347279455326914_532393598_n.jpg[/img]
    Can't really pull the puberty card here lol
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  8. #68
    No Bull**** Bodybuilding greekmanman's Avatar
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    Ty

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  9. #69
    Registered User jstr94's Avatar
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    In on Kanevsky thread.


    On a sidenote, i think its time for another blazer wearing video true?. It makes things more 'interesting'
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  10. #70
    from KanevskyFitness EricKanevskiy's Avatar
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    bump for the night
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  11. #71
    Gainz MikeKK's Avatar
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    Originally Posted by FeelTheFear View Post
    somebody already kisses Kanevsky's feet




































    she's called your mom
    Huh?
    Getting me some gains

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  12. #72
    Registered User mightyillidan's Avatar
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    okay k i will give it a try for the next 2 months lets see how it work with my stubborn body
    no pain no gain
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  13. #73
    from KanevskyFitness EricKanevskiy's Avatar
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    Check out my YouTube channel - youtube.com/KanevskyFitness - one of the only bodybuilding/fitness channels not based on broscience.

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  14. #74
    Registered User Jfern689's Avatar
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    Can't hate on that. Routine looks legit and you know your stuff. Just don't be a douche you don't want to turn into "My way or the highway " or you'll end up as an Ian McCarthy. Except you actually have gains.
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  15. #75
    Dime out of a dozen 400Lb Gorilla's Avatar
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    alright Eric i looked at your program. despite my not wanting to try it due to it mostly being non-conducive with my goals i think it looks like a pretty solid routine.

    going to Sticky this for a few days but YOU better be ready to defend this program from the regulars in this section. while your program has a lot of elements of hypertrophy routines across the board you have named this one as the MOST OPTIMAL. i think that will be the hardest thing to defend lol.

    good luck
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  16. #76
    from KanevskyFitness EricKanevskiy's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    alright Eric i looked at your program. despite my not wanting to try it due to it mostly being non-conducive with my goals i think it looks like a pretty solid routine.

    going to Sticky this for a few days but YOU better be ready to defend this program from the regulars in this section. while your program has a lot of elements of hypertrophy routines across the board you have named this one as the MOST OPTIMAL. i think that will be the hardest thing to defend lol.

    good luck
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  17. #77
    T.U.L.I.P. Tb0282's Avatar
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    So you think 3 times per week is the optimal frequency?

    I was thinking of doing something like U/L off P/P/L after I'm done strength training (yes strength base is a myth, however I would like some decent numbers)

    Just curious as to what your input would be on that. Currently am doing fullbody 3-4 times a week
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  18. #78
    from KanevskyFitness EricKanevskiy's Avatar
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    Originally Posted by Tb0282 View Post
    So you think 3 times per week is the optimal frequency?

    I was thinking of doing something like U/L off P/P/L after I'm done strength training (yes strength base is a myth, however I would like some decent numbers)

    Just curious as to what your input would be on that. Currently am doing fullbody 3-4 times a week
    Basic upper/lower and push/pull/legs splits are both good and better than something like a bro split but your gains, both in terms of size and strength, will be slower than on a program such as KOHT. I did a basic upper/lower from January until late June and if you go back and look at some of my older videos, you can see that I was tiny compared to now.

    Also, the thing about PPL is that you're spending six days a week in the gym compared to five with KOHT, yet you're training everything with a 2x per week frequency compared to 3x. I don't know about you but I like to make the most efficient use of my time at the gym.
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    Facepalming at the initial flamers in this thread. This is a very efficient routine for beginner-intermediates. What would you change to taper it for advanced trainees Eric; if anything at all?
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    YES! I finally found this web page! I’ve been looking just for this article for so long!!
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  21. #81
    from KanevskyFitness EricKanevskiy's Avatar
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    Originally Posted by agrier9 View Post
    Facepalming at the initial flamers in this thread. This is a very efficient routine for beginner-intermediates. What would you change to taper it for advanced trainees Eric; if anything at all?
    Wouldn't really change anything tbh
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  22. #82
    Registered User Dano85's Avatar
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    so you spent 20 hours a week in the gym, and ate at a intake of roughly 4.5k cals a day (which is a lot for me at 230) all while essentially going through puberty, and you honestly believe its cause you routine you put on size....you could of done any decently well written program like ss, wsbb, 5x5, PHAT while doing all those things and you would of put on size.......you'd be crazy to believe otherwise...

    edit: what were you doing in the gym nearly 4 hours a day?
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  23. #83
    from KanevskyFitness EricKanevskiy's Avatar
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    Originally Posted by Dano85 View Post
    so you spent 20 hours a week in the gym, and ate at a intake of roughly 4.5k cals a day (which is a lot for me at 230) all while essentially going through puberty, and you honestly believe its cause you routine you put on size....you could of done any decently well written program like ss, wsbb, 5x5, PHAT while doing all those things and you would of put on size.......you'd be crazy to believe otherwise...

    edit: what were you doing in the gym nearly 4 hours a day?
    Mostly resting in between sets.

    If you believe that to be the case, I challenge you to find me pictures of a natural on one of those programs who can match my one year progress. Also, find me pictures of a natural on one of those programs who can match Greekmanman's 2.5 year progress. Like I said in the video I posted a few posts back, you just do not get these results on programs like SS.
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  24. #84
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    Originally Posted by EricKanevskiy View Post
    Mostly resting in between sets.

    If you believe that to be the case, I challenge you to find me pictures of a natural on one of those programs who can match my one year progress. Also, find me pictures of a natural on one of those programs who can match Greekmanman's 2.5 year progress. Like I said in the video I posted a few posts back, you just do not get these results on programs like SS.

    Edit: not worth it you dont get it...
    Last edited by Dano85; 12-27-2012 at 01:45 AM.
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  25. #85
    Pubmed Warrior; Wiki Guru acrawlingchaos's Avatar
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    Originally Posted by greekmanman View Post
    ~2.5 yrs. I've been using a routine similar to the OPs for about 1.5 yrs now

    [img]*****://sphotos-a.xx.fbcdn.net/hphotos-ash3/527582_347279455326914_532393598_n.jpg/img]
    I would be interested in seeing how your program differs from his. Being optimal implies there is no better, and if we were to base effectiveness on results, I would be more interested in your program.

    Originally Posted by EricKanevskiy View Post
    Mostly resting in between sets.

    If you believe that to be the case, I challenge you to find me pictures of a natural on one of those programs who can match my one year progress. Also, find me pictures of a natural on one of those programs who can match Greekmanman's 2.5 year progress. Like I said in the video I posted a few posts back, you just do not get these results on programs like SS.
    Based on videos in your youtube channel, most of your gains seem to be current. I want to see photos from 3 months ago, and from 6 months ago. Judging by your video logs on youtube, you made almost nothing for gains from when you first started posting vids until about 3 months ago. Unless you or Greekman are willing to piss in a cup, I wouldn't claim natural. For someone that is using his own progress to promote a program, your reporting is poor.

    Will this program work? Sure. High rep face pull and curls on "power day" optimal? Redundant? I still say yes. I think is unneeded movements that seem to be throw in. Why would someone need pressing from so many angles and flies on "power day"? The program has the feel of trying to cram everything into a program for the sake of programming everything in.

    It isn't horrible... in fact it's a decent program. I just don't think a two hour program 5 days a week is optimal if you can get the results with less time. I also believe cleaning it up and making the program needlessly "epic" would make it more "optimal".
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  26. #86
    from KanevskyFitness EricKanevskiy's Avatar
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    Originally Posted by acrawlingchaos View Post
    Based on videos in your youtube channel, most of your gains seem to be current. I want to see photos from 3 months ago, and from 6 months ago. Judging by your video logs on youtube, you made almost nothing for gains from when you first started posting vids until about 3 months ago. Unless you or Greekman are willing to piss in a cup, I wouldn't claim natural. For someone that is using his own progress to promote a program, your reporting is poor.
    I only started the program around late June so thank you for pointing that out. That only proves that KOHT V2 is superior to a traditional upper/lower, which is what I was doing before.

    Originally Posted by acrawlingchaos View Post
    Will this program work? Sure. High rep face pull and curls on "power day" optimal? Redundant? I still say yes. I think is unneeded movements that seem to be throw in. Why would someone need pressing from so many angles and flies on "power day"? The program has the feel of trying to cram everything into a program for the sake of programming everything in.

    It isn't horrible... in fact it's a decent program. I just don't think a two hour program 5 days a week is optimal if you can get the results with less time. I also believe cleaning it up and making the program needlessly "epic" would make it more "optimal".
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    Right think. I fully appreciate the science when it comes to training. I also appreciate that everyone will invariable have an opinion based on personal research, sources used and personal experience. So yes IMO;

    . It would seem "out of place" to have isolation work or higher rep range work on "power day".
    . Power day should be focused, on well... power.
    . You can get better work, with fewer movements with increased volume per movements on tension days.
    . I believe the following changes could make the program "flow" better, and make it less cumbersome.

    Yes these are opinions. My apologies... I didn't realize that you were not up for discussing the program. I wish you and your program the best.

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  28. #88
    from KanevskyFitness EricKanevskiy's Avatar
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    Originally Posted by acrawlingchaos View Post
    . It would seem "out of place" to have isolation work or higher rep range work on "power day".
    . Power day should be focused, on well... power.
    The power days are focused on low rep work. 8/12 of the exercises are in the 4-6 rep range on upper power day; 7/9 on lower power and that's due to the ab work.

    Originally Posted by acrawlingchaos View Post
    . You can get better work, with fewer movements with increased volume per movements on tension days.
    This would defeat the purpose of the whole "specialization" aspect of the program.

    Originally Posted by acrawlingchaos View Post
    . I believe the following changes could make the program "flow" better, and make it less cumbersome.
    If you find doing high volume or multiple exercises to be too cumbersome, then you can do SS and get the results that come with it. This program was made for people who are looking to optimize their results and who are willing to put in the work.
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    lol this is going places now.

    The only difference between what I run is that the exercises are cut down; 2 for 3 sets each instead of 3 for 2 sets each. I have to look again but other than that I don't recall a difference other than maybe exercise selection, due to preference.

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    Most "optimal" for what?

    2 sets per exercise is far from optimal from optimal in terms of transmutation of fitness gains into an overall progressive tension overload in the long term. Many sets of an exercises is required to establish neural gains in that movement pattern which is necessary for strength gains beyond novice status.

    There are also like 15 exercises per day. Maybe an IFBB pro would do an exercise count like that, but not only is it unnecessary for an intermediate, its counterproductive to establishing a progressive overload because the SAID principle requires specificity in exercise to transmutate strength gains into other exercises.

    There is literally no reason at all to throw in so much isolation work at the cost of valuable compound movements, especially in a beginner who this is supposed to be geared towards.

    The end all to hypertrophy is not this magical protein elevation window that is preached on about, higher or low frequencies can and will be compensated by either larger or smaller fluctuations in synthesis depending on the magnitude of the load, the #1 most important factor by a wide margin is progressive overload in a novice lifter.
    Last edited by LegosInMyEgos; 12-27-2012 at 03:34 AM.
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