John, I took 1 week off then my current calories are 3,628 and my protein is 306, fats 120 and Carbs 330 the past 3 weeks. I am probably up over this 200-300 calories 2x per week.
The past 2 years I have been doing each body part 2 times per week but have changed that up to 1 time per week but doing chest 2 times per week (need improvement). Hanging in the 8-12 rep range during these next 4-6 weeks. FST-7 Training. Let me know your thoughts. I respect your opinion a lot. I have a window of opportunity getting on stage and competing at a high level but come May my gains will stop and I will be competing in 3-4 IFBB shows next year.
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08-30-2014, 03:03 PM #3721
- Join Date: Apr 2012
- Location: Cypress, Texas, United States
- Age: 53
- Posts: 1,189
- Rep Power: 6615
Bodybuilding Is The Closest Thing We Have To The Fountain Of Youth. Lee Labrada
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08-30-2014, 04:57 PM #3722
Lol yeah this is ridiculous, how many people believe this is natural. Especially for old he is. Lol at the comment of you taking it only to maintain the muscle you had. Just lol. wouldn't of said anything until i seen so many asinine comments to intensebrah.
Guys do your research, you'll be surprised what youll find.
It doesn't mean you shouldn't listen to him, he has good advice but when you spout off you being natty dvery time you open your mouth , kinda makes you seem defensive190lbs Comp lifts: 420/350/600 USAPL
Warframe: Scornedfury
US Army
91B
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08-30-2014, 08:19 PM #3723
Holy ****, you really do care about what some 'old guy' who has made 3 posts in 10 years thinks, so in order to wrap this up Mr IntenseBra, let me quote you: " You're absolutely right about one thing, John knows way more about bodybuilding than me. He has more knowledge and has done more not just in the sport of bodybuilding, but in the field of bodybuilding outside of competition. He knows way more about every facet of the game and is more accomplished within this field than I will ever be. I respect him for that."
I'm right about all the things I said, Bra. You're in meltdown and enjoy thinking you're right when in fact you're a clown by your own admission. You actually have no respect for John, for if you did, you wouldn't even consider making the post you made. I'd spell this out, but why bother...it's boring and you already know everything, right?
Let me waste more time talking steroids. You think that using steroids ONCE, and allowing decades to pass means that your body is forever changed (for the better, pfft!) and that somehow nullifies all the advice that John can give because he used steroids for a short period, after training for many years naturally. You have a very hard time understanding this. You're so confused about the 'science' you think you know, you don't even realize how stupid you actually sound. Everybody else does, though, so don't worry about that. Moving on. You believe that John's taking steroids (admittedly) means that his body is completely different on some beneficial way so as to demerit his advice to others without his having to explain his history with said drugs. Buy his book, you cheap bastard. And you wonder why he gets annoyed that chumps like you crawl out from under their rocks to spout out some 'knowledge'?
Here's the final verdict, you little troll. John has lived a bodybuilding lifestyle his entire life. A short period of that time he took steroids, saw some gains, then stopped using them and carried on. What's so hard to digest here? Bill Pearl did the exact same thing (you could spend a few of your dollars on his book too but I'm sure you've got better things to spend your welfare check on). Both made some gains, but because they did not ABUSE steroids like every other bodybuilder you've ever heard of, they didn't see any real gains from their experimentation. And that's the end of the story, Bra. Now here's the hard part: just leave this alone. Leave it alone, Bra! Go on with your life, like you'll pull through this!
PFFFT....and your mere mention about red squares is ****ing hilarious. Like you don't go in there and count your beloved little self-affirming rep points, BWAHAHAHAHA!
Enjoy that free time of yours. But for God's sake, please stop talking about bodybuilding. You obviously know nothing, and because of that, you feel you must attack those who do...all under the thinly disguised veil of 'telling the truth' or 'being honest'. You're a bra, Bra. Go do something with your life now...like, right now, this very moment, right away. Time's ticking, Bra!
That is all.
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09-01-2014, 08:12 AM #3724
- Join Date: Oct 2005
- Location: Tampa, Florida, United States
- Age: 61
- Posts: 2,604
- Rep Power: 12633
The calories and macros look fine if you are not putting on too much fat with those amounts. As for your training, I used a training method last year to add size that really helped. I did cycles of Power Training (3-5 reps) and Mass Training (6-10 reps). Each cycle was 6 weeks long with a one week break in between cycles (I actually just went light for a week, I didn't take it off). I was able to get much stronger using this and then was able to use that weight and train heavier for the more traditional mass building reps (6-10). This training method works great when you are eating more calories because you will have the energy to train heavier. I only trained 4 days a week in order to recuperate enough to get bigger.
www.Naturalolympia.com
www.mp6training.com
www.johnhansenfitness.com
www.musclesatthemovies.com
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09-01-2014, 09:30 AM #3725
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09-08-2014, 09:55 AM #3726
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09-08-2014, 05:42 PM #3727
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09-08-2014, 05:43 PM #3728
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09-18-2014, 03:26 AM #3729
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09-18-2014, 07:50 AM #3730
- Join Date: Oct 2005
- Location: Tampa, Florida, United States
- Age: 61
- Posts: 2,604
- Rep Power: 12633
"back in the day", as they say, most bodybuilders actually did 5 sets per exercise. That was more of a high volume workout. Bodybuilders like Arnold would do 20 sets for just his biceps (4 exercises for 5 sets each). When Mike Mentzer came along, everyone started changing their workout routines. Mentzer, and later Dorian, would say you only need one all-out, high intensity set to make the muscles grow. However, they would usually do 2 high intensity sets. Today, I like doing three working sets after the muscle is warmed up. If I am doing bench press for my chest, I will do 2 warm-up sets first and then do 3 working sets with the same weight for the same amount of reps. If I am training more high intensity, I may only do 2 "real" sets, perhaps doing a drop set or forced reps to increase the intensity.
www.Naturalolympia.com
www.mp6training.com
www.johnhansenfitness.com
www.musclesatthemovies.com
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09-30-2014, 03:13 PM #3731
- Join Date: Sep 2014
- Location: Webster, Florida, United States
- Age: 32
- Posts: 21
- Rep Power: 0
Have you seen the time when phil was on tv and said he was natty lol. If these big names said they were on the juice they could lose endorsements. Anyone with half a brain would know that to be the best at a sport you have to use performance enhancing drugs. look at lance Armstrong. lol. If you don't others will, staying natural is everyones individual choice and it should be respected. thinking rationally should be expected. Most people you can tell just by how they look. Am I wrong? Oh yeah and I mean, natty mr o looks reasonably natty. 50/50. That should always be taken as a compliment. People are always filled with envy looking at successful people which leads them to hate. Narrow minded if you ask me
Check out my youtube channel ://www.youtube.com/channel/UCf5jOycX6khtczhGOKTPBUA
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10-02-2014, 12:25 AM #3732
- Join Date: Jul 2009
- Location: Los Angeles, California, United States
- Age: 35
- Posts: 88
- Rep Power: 181
Nowadays i dont know what defines competitor as natural, even in natural shows, lots of them r actually using drugs n still pass the test. I know this coz almost every athlete in my country do this, they discuss about how they have to stop using certain drugs at several weeks out or else they would get detected, and they proudly claim that they are natural! well i can understand that in some circumstances they have to do this, if they have sponsorship from supplement company, the last thing the company wants is for that bodybuilder(s) to come out n tell the truth, like boston did!
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10-02-2014, 12:28 AM #3733
- Join Date: Jul 2009
- Location: Los Angeles, California, United States
- Age: 35
- Posts: 88
- Rep Power: 181
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10-02-2014, 12:32 AM #3734
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10-02-2014, 08:17 AM #3735
- Join Date: Oct 2005
- Location: Tampa, Florida, United States
- Age: 61
- Posts: 2,604
- Rep Power: 12633
I agree with that. A beginner should train the muscles more frequently (2-3x a week) and use less overall sets with higher reps. As they get more advanced and start adding exercises (and sets) and using heavier weights, they will need to train the muscles less frequently.
www.Naturalolympia.com
www.mp6training.com
www.johnhansenfitness.com
www.musclesatthemovies.com
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10-05-2014, 09:58 AM #3736
Well a recent research confirms that when the total volume is equal, like doing 3 sets of 10 vs 10 sets of 3, the training effect is pretty much the same, same amount of muslce was build and strength gains were almost the same, powerlifting style training made tiny bit better gains in max strength. BUT the powerlifting group were a lot more fatigued from the training and bodybuilding group could have handled a lot more volume, plus bodybuilding type of training takes just a fraction of time versus doing **** loads of sets.
I always thought and have read that if you're a natural lifter you should train heavy all the time or you shrink, that's why I trained many years max-ot style 4-6 reps every exercise. I now know better and that is complete bull****. Now I train just straight sets of 8 and 10 reps, this style seems to work for me the best, now I really look like I lift and people turn to look when I pass by. When I trained max-ot style, I didn't get much size, I think it's because my body type is a weak ectomorph and low rep style is not suited for my muscle fiber type. Someone who is really explosively strong could get huge gains trainig max-ot type I think.
It's also a lot less taxing for your body to go only as low as 8 reps, you also get to feel the muscles working better which I've grown to like.
And Mike o'Hearn uses ridiculous amount of volume, for chest he starts with 7 sets of 4 and after that usually 4-5 sets of 10 and 4 sets of 10 after that. For chest I personally do three exercises, first 4 sets of 8, then 3 sets of 10 and finish with 3 sets of 10, this seems enough.
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10-07-2014, 12:08 AM #3737
- Join Date: Jul 2009
- Location: Los Angeles, California, United States
- Age: 35
- Posts: 88
- Rep Power: 181
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10-07-2014, 12:12 AM #3738
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10-22-2014, 11:50 PM #3739
- Join Date: Jul 2009
- Location: Los Angeles, California, United States
- Age: 35
- Posts: 88
- Rep Power: 181
Hi John, i am really concerned about my hormone levels when i am dieting for competition, i had blood work done, n my T was 1.91ng/ml, down from 5.8 ng/ml, pre-diet, my T3(0.52 ng/ml)and my free T3 (1.34pg/ml) is really low as well, and the health stats for my liver is bad as well, with SGOT and SGPT being high, my LDL cholestrol is on the high side too (213 mg/dl), i have never used any drugs be it for bulking or cutting, i relied mosty on solid food and some basic suppplements ( bcaa, preworkout and WPI)... Is this normal to have health marker messed up when trying to get shredded? i have to mentioned that i lose a lot of bodyfat when trying to get really lean ( i dont stay lean when i am trying to pack on size)....Now i am really discouraged to get lean n start looking great, coz it seems like i cant stay lean as part of healthy lifestyle, as seen that my bloodwork is a lot better when i am chubby.... what would u recommend i do if i want to start staying lean year round and most importantly be healthy?
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10-24-2014, 04:20 PM #3740
- Join Date: Oct 2005
- Location: Tampa, Florida, United States
- Age: 61
- Posts: 2,604
- Rep Power: 12633
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10-26-2014, 09:51 PM #3741
- Join Date: Jul 2009
- Location: Los Angeles, California, United States
- Age: 35
- Posts: 88
- Rep Power: 181
My macro breakdown is as follows, C:150( excluding veg) P:170 F: 40 and have 1 big cheat meals once every 10 days.. i do 20 min of cardio steady state on ellepticals 5 days a week post weight training. The duration of my diet is typically 4 months and i used WPI, stimulants, and leucine as my supplementation. I was wondering, is it normal to have ur bloodwork result to be very bad at the end of the diet? I have to mentioned that i stay pretty chubby year round, so could it be that losing that much bodyfat has something to do with it? Do u think its wise to go to doctors to have him administer hormonal assistance? but my bloodwork is normal when i am not lean....
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12-07-2014, 07:40 AM #3742
- Join Date: Oct 2005
- Location: Tampa, Florida, United States
- Age: 61
- Posts: 2,604
- Rep Power: 12633
What part of your blood work is very bad? Is it your cholesterol? Your diet is very strict with only 150 grams of carbs and low fat and 170 grams of protein. Your profile says you only weigh 150 pounds at 5'7" so how heavy do you go in the off season? When I was younger, I would never do cardio in the off season because I was trying to get bigger and conserve my calories. I definitely DON'T think you need hormonal assistance at your age. You are way too young for that.
www.Naturalolympia.com
www.mp6training.com
www.johnhansenfitness.com
www.musclesatthemovies.com
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01-03-2015, 08:54 AM #3743
- Join Date: Oct 2005
- Location: Tampa, Florida, United States
- Age: 61
- Posts: 2,604
- Rep Power: 12633
Check out my interview with Elliott the Trainer on Healthaven.com - http://www.healthaven.com/interviews...se-john-hansen
www.Naturalolympia.com
www.mp6training.com
www.johnhansenfitness.com
www.musclesatthemovies.com
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02-28-2015, 10:36 AM #3744
Just my two cents, you come off as very sincere and forthcoming. It appears that role models are not yet dead in sport culture.
Congrats on your accomplishments and much continued success.
I think I'll be checking out your links and hopefully getting some info and inspiration.
I'm now and back in the gym for a comeback.
Feeling good.Timely thread for me.
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03-01-2015, 06:31 PM #3745
- Join Date: Oct 2005
- Location: Tampa, Florida, United States
- Age: 61
- Posts: 2,604
- Rep Power: 12633
Thank you, I appreciate that! Be sure to check out my latest website www.FloridaPhysique.com as well.
www.Naturalolympia.com
www.mp6training.com
www.johnhansenfitness.com
www.musclesatthemovies.com
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03-02-2015, 03:12 PM #3746
Hey John, I don't really have any questions for you but I just wanted to say I really appreciate all the information you've put out on here. I got a stomach bug that's put me out of commission today from training so I've spent most of my day reading through all your old posts in here from years ago, and am enjoying all the reads. Hope all is going well with you, take care.
http://forum.bodybuilding.com/showthread.php?t=172590831 <<< New training log as of 10/7/16
Working diligently for a 405 bench.
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03-03-2015, 06:44 AM #3747
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03-13-2015, 10:45 AM #3748
Interview With Mr. Natural Olympia, Writer, And Creator Of MP6 Training JOHN HANSEN – Bodybuilding And Fitness Podcast #330
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Hansen shares his advice for those in the fitness industry to get more out of their efforts. He also talks about why natural bodybuilding is important to him, his greatest accomplishment as a bodybuilder, the secrets to his longevity, the people who influenced him most, the ups and downs that he experienced, his ambitious plans for the future, and much more.
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06-27-2015, 02:20 PM #3749
John may I ask, how do you find recovery from workouts, and particularly strains and injuries once over 40ish?
I am 46 and after an illness induced break of a few years, am starting to rebuild myself and find that I put muscle on just as easily (easier really as the foundation is already there) than when I was in my 20's, BUT it is harder to avoid things like tendonitis or similar which I feel I have at least somewhere most of the time lol. Supplementing with Glucosamine, Chrondroitin and MSM is sufficient doses has really helped a lot, but still... Any tips?
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06-29-2015, 07:45 AM #3750
- Join Date: Oct 2005
- Location: Tampa, Florida, United States
- Age: 61
- Posts: 2,604
- Rep Power: 12633
Yes, recovery is much harder as we get older. I only train each muscle group once a week as opposed to twice a week when I was younger. It might be a good idea to have your hormone levels checked and see where you are at. Lower testosterone levels can lead to increased cortisol levels and this might account for some joint pain. I warm up a lot now before training heavier. I find that dumbbell exercises are not as stressful on the joints as barbell exercises. If I am training chest, I will usually do a dumbbell pressing movement first and then do a barbell exercise second. I also train triceps with chest so my elbows are warmed up a little before I train triceps. Believe it or not, getting regular massages and stretching the muscles also helps to keep the joints and tendons in better shape.
www.Naturalolympia.com
www.mp6training.com
www.johnhansenfitness.com
www.musclesatthemovies.com
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