jason blaha's jelly rolls

[WunSen]

he's doing all of us a huge favour. a lot of people have been sold fake ideals on physiques we can obtain naturally when the truth is it just isnt a reality

[guyver79]

Who cares, bodybuilding is a drug sport, every time anyone posts a pic, it becomes a multiple page debate on who's natty, who's, what's achievable ect......

If you're really that bothered by it, then you're in the wrong sport.

Well actually thinking about it, I'm willing to bet 99% of people that bitch about who's natural and who's not haven't even been to a bodybuilding show let alone alone competed, even then if you're that bothered by drug use you literally couldn't of picked a worse sport!

[kratosbrah]

gh15 called out lay nortom, now ice cream

rob riches definitely on dat dere

IMO, anyone who makes a career/living out of bbing is on dat dere.

[guyver79]

he's doing all of us a huge favour. a lot of people have been sold fake ideals on physiques we can obtain naturally when the truth is it just isnt a reality

What do you mean you've been sold a "fake ideal"?????

You sound like a fat chick bitching about professional models.


Take the drugs out of the sport and guess what? You still will be getting sold a fake ideal!

Unless you happen to have a 1 in a billion set of genetics you will still be looking at an unachievable physique!!!

[pMbeast]

any pics of what jason's physique looks like? his body looks like a fridge

[tektherapripper]

damn I always get sucked into these threads lol. he should do a vid on people he thinks are real natties.

[D4nnyBrah]

Excellent points. But the bicep poses are lame, he has a crappy body (yes I realize he is a powerlifter but still) and his breathing is really irritating, he speaks like he has a cold with lots of phlegm in his throat.

[VestBrah]

Layne is an obnoxious douche. If you aren't doing it Layne's way then you're doing it wrong.

[jpjammerson]

inb4 str8flexed

[SmarterChild]

Bump

[Drew445]

jason baha=hating *******

op = *******

[LaxinAround]

But hold on, let me give you guys a bicep shot first

[KingSSaid]

But hold on, let me give you guys a bicep shot first

for some reason made me lol, repped

[naxis]

The Jason Blaha story:
What illness does he suffer from. Why he had to stop training for 2.5 years (1 year of which was bedridden). How he went from competing bodybuilder to obese. He was walking with a cane!

The video below should add some context and there are lessons to be learned.
youtube.com/watch?v=NCJQBe0TrM4

[Charlie581]

Going ahead and making this FAQ it's own thread now in light of current situations and possibility of the location of the original FAQ being shut down.

If you notice a common question or concern that is not posted below, feel free to reply to the thread and add it

Again, original credit goes to iBeastMode207 for taking the time to write the original up. As well, thank you to Jason Blaha for the routine and all the information you put out on youtube.

------------------------------------ The Routine ------------------------------------

Ice Cream Fitness Novice 5x5 Fullbody


Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8 or Striaght Bar/Incline Curl 3x8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20

-------------------------------------------------------------------------------------------------------------------------------------------

A quick FAQ to answer all of the questions that are constantly being brought up in regards to this program, as it's starting to get quite annoying. If I leave out anything of importance, feel free to add to it.

1. Watch the video, 99.9% of all of your questions can be answered by actually taking the time to watch the video on page 1

2. If you can't take the time to do this you are simply not worth the gains the program can offer you. Common time for the workout is around 1.5 hours

3. Unless you are UNABLE TO DO SO FOR MEDICAL REASONS ONLY!!!!!!!!!!!! Do not alter the program. You are a novice, and quite simply you don't know what the **** you're doing. If you did you wouldn't be in here. If you want to go changing everything to fit what you believe will give you better results, go post it in the workout programs forum so everyone can tell you to your face you are an idiot and clueless. Then they will refer you to a proven program that works, such as this one.

4. If you have bad knees, do box squats. Otherwise unless you are MEDICALLY UNABLE, you squat 5x5 plus your warmup sets, and you deadlift 1x5 plus your warm up sets. Deadlifts are 1x5 for a reason, because they are taxing on your CNS and if you **** around you will get hurt. So don't be the tough guy who wants to do 5x5 deadlifts, because you will fail miserably. Don't suggest doing 3x8 or whatever, you do the reps and sets as they are laid out in the program. You are not smarter than the creator of this program, you are a novice and are clueless.

5. Don't ask if you can ditch squats or deadlifts because "you don't like them". If you do so, make sure to bring your box of tampons along to the gym with you each workout.

6. Supplemental calf work is acceptable, but you don't need it. If you want to do the extra work, when you don't need it, feel free if it keeps you from bitching.

7. Side lat raises are also acceptable, but Jason suggests doing facepulls instead. Google it if you need to.

8. Additional ab work is acceptable. Doing ab work on off days instead is also acceptable. Yes, you can substitute other ab exercises if you do not have access to be able to do cable crunches.

9. The CUTTING VERSION is 3x5 for main lifts, 2x8 for accessory lifts. Also you only progress every other session, not every session. Example Workout B: deadlift 200, next workout B: deadlift 200, next workout B: deadlift 205.

10. With a good diet, you do not need to do cardio, most people here don't even bother as it will not make you magically lose weight. Diet is what affects weight. You receieve all the same benefits from this program (As well as any high-intensity weight training program) as you would receive from "cardio"

11. Until you have read these threads, do not bother anyone with a diet question. Just don't.
Calculating calories and macros: http://forum.bodybuilding.com/showth...hp?t=121703981
If you are skinnyfat: http://forum.bodybuilding.com/showth...hp?t=148733753
Basic Nutrition Questions and Answers: http://forum.bodybuilding.com/showth...hp?t=136691851

12. For tracking calories, Myfitnesspal is a pretty solid app. To calculate your TDEE for calorie needs determination: http://iifym.com/calculators/
http://www.myfitnesspal.com

13. If you fail a rep/set/whatever, you repeat that weight the next workout. If you fail the next workout, you lower your weight by 10% and do that until the next time you would progress. Reset weights get rounded down.

14. You do not need to add any extra accessory work, you are a novice, your entire body is lagging right now. You fix your overall body before moving to intermediate and focusing on certain parts.

15. If you are not progressing and stall for a while, you may need to deload. Read here: http://www.marksdailyapple.com/the-d...#axzz2O5gcgoog

16. Hyperextension can be substituted with goodmornings or cable pull throughs. CGBP/Dips are a matter of preference, Jason just prefers CGBP.

17. How to determine starting weights:

two different paths to find it.
1) 75% of 1rm
2) Trial and error
---(Better to start lighter than you think you need to though in either situation)

18. Watch the icecreamfitness videos on youtube.

19. Break times between sets are 3-5 minutes for the 5x5 sets & 1-2 for the 3x8 sets.

20. Most people running the full volume finish in 1.5-2.5 hours, including warmups and stretching, etc. This is not a good program to run if you are pressed for time.

21. Warmup for the main 5x5 compound lifts. There is no exact guideline to give to everyones warmups though (Through longer experience you will eventually learn what it takes for you personally to get warmed up sufficiently)
Here is a great 2-part article regarding warm-up protocol
http://www.bodyrecomposition.com/mus...om-part-1.html
http://www.bodyrecomposition.com/mus...om-part-2.html



Why Do You Set Your Specific Training Goals



Are you novice, intermediate, advanced?:




Skinny Fat: Should you Bulk or Cut?




Beginners Mistakes:



part 2:



High Bar vs Low Bar Squat (By 3DMJ. This not a form instructional video)




Box Squats:



Benching to build chest:



Curl Mistakes:



Skull Crusher PROPER FORM:



CGBP Vs. Dips:



CGBP Form:



Foam Rolling:



When you're ready to move to intermediate program:



Benefits of Deloading:



Conventional Vs Sumo Deadlift



Why you are doing BB shoulder presses instead of DB:




------ The remaining links are left as links to shorten this FAQ ------


Optimal training frequency (IE fullbody vs bro-split kind of discussion)
http://www.youtube.com/watch?v=d8brhySqyDw



Should i train to failure?
http://www.youtube.com/watch?v=WPH-irhsum8



DB vs Barbell work in general (Not just shoulder press)
http://www.youtube.com/watch?v=yZq7TYW9J04



Why 5x5?
http://www.youtube.com/watch?v=mxl4LSx9L6w


Best volume for hypertrophy
http://www.youtube.com/watch?v=Mg3bCb48L6Q


Are calories created equal?
http://www.youtube.com/watch?v=REpy6TqQo0I


Do i need to worry about incomplete protein sources?
http://www.youtube.com/watch?v=uDRwueV_TSs


Why train for strength?
http://www.youtube.com/watch?v=TF4vET-29lc


Why the hypertrophy rep ranges (8-12) are somewhat misleading
http://www.youtube.com/watch?v=5G5Cd3GrJiw


What do i do if i want to train more than "X" days a week?
http://www.youtube.com/watch?v=mP9Icu-IMnw


How much cardio/whats the best type?
http://www.youtube.com/watch?v=m5K8qh4cIgc


(LISS v HIIT cardio)
http://www.youtube.com/watch?v=gII5EzxdZYo


Should I be sore after a workout?
http://youtu.be/DkMUxuopjK4


Body-part splits = better muscle specialization right?
http://www.youtube.com/watch?v=Fi8ekjknjd4


Upper/Lower vs Push/Pull/Legs opinion
http://www.youtube.com/watch?v=O-6WFKJXmUY


Should i deadlift sumo or conventional?
http://www.youtube.com/watch?v=Y_xHEdAcKNg


High-bar vs low-bar squat for overall hypertrophy? (Minute 2:25)
http://www.youtube.com/watch?v=T5JOwiePazo


Olympic squats vs powerlifting squats for progression and hypertrophy? (Minute 1:07)
http://www.youtube.com/watch?v=9ZJni-45r8E


Supplements That Actually Work And Are Safe
http://www.youtube.com/watch?v=9KufDQGaXHw


Whats the best row form? (Minute 1:10)
http://www.youtube.com/watch?v=VDvd6cyDlU8


Aaaaaaand just because i see too many people jumping on PHAT
http://www.youtube.com/watch?v=aMUrwFbW8yE


Got a question you want answered by Jason that isn't ^?

Go to his youtube channel and use the search option on the channel!!!!!

Hasen't been asked yet/want to see his opinion? Go to his ******** page and post it! (Weekends he puts up a thread for his monday Q&A's, which is probably your best chance)

[HY314]

Does he give any sort of guideline for how long to bulk as a skinnyfat beginner?

[Charlie581]

Does he give any sort of guideline for how long to bulk as a skinnyfat beginner?

Forgot to add this one lol

EDIT: Added it above

[mikeallen52]

Probably should start a new thread with his program as well...

[Charlie581]

Probably should start a new thread with his program as well...

I suppose this can be it


"Manu (PBateman2) said I should post there here for you guys in my log... so I present to you a 5x5 based program for the novice (1st year of serious training) bodybuilder to build both a size and strength foundation with balanced development.



Progressive overload, resets, technique basic points are covered in the video:

Ice Cream Fitness Novice 5x5 Fullbody


Workout A
Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Barbell Shrug 3x8
Skullcrusher 3x8
Chins 3x5-8
or Striaght Bar/Incline Curl 3x8
Hyperextention 2x10
Kneeling Cable Crunch 3x10-20

Workout B
Squat 5x5
Deadlift 1x5
Standing Press 5x5
Barbell Row 5x5 -10%
CGBP 3x8
Straight Bar or Incline Curl 3x8
Kneeling Cable Crunch 3x10-20

Enjoy and feel free to ask questions, however many of them may be answered in the video." -- Jason Blaha

[0rders]

Hey Charlie, good job keeping ICF alive

In on new ICF thread.

(Even though I doubt that you'll get a sticky though )

[texags06]

Hey Charlie, good job keeping IFC alive

In on new IFC thread.

Agreed. Thanks Charlie.

[mikeallen52]

It's ICF, not IFC.....

[0rders]

It's ICF, not IFC.....

Oops, of course, didn't spellcheck lol.

[Charlie581]

Hey Charlie, good job keeping IFC alive

In on new IFC thread.

Regardless of the situation between Jason and others, I think the people following his routine would be a bit hurt to see that they can no longer commute together about it

Say what you will about his (Jason) personality, but you can't say the routine was faulty and had no support. It grew a rather large thread and many followers, so might as well keep it postable

(I think it's still viewable, at least for now. It's been unstickied and no longer able to be posted too though due to Jason's perma-ban)

[MinisterOfLust]

I was following the old thread thanks for making this brah.

[seanfl02]

So many people doing this program it's a shame there is no longer a sticky.

[Charlie581]

So many people doing this program it's a shame there is no longer a sticky.

9,747 posts Shame it was so close to 10K lol

[ThickAsABrick]

blatant self-promoting charlatan banned

nice

[Charlie581]

blatant self-promoting charlatan banned

nice

Whats wrong with self-promo? (And pretty sure Layne does his fair share of it as well? lol)

[nradam123]

im on ICF.

I have a doubt, do you progress every workout, or every session ?
That is in Squats if i am lifting 120lbs in workout A, is it 125lbs in workout B or in next workout A?

ie) Week 1 Workout A : Squat 120lbs
Workout B : Squat 120lbs
Workout A : Squat 125lbs

OR
Week 1 Workout A : Squat 120lbs
Workout B : Squat 125lbs
Workout A : Squat 130lbs