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

[Zachary533]

Hey Berto, hope you are well

Was just wondering your opinion on the type of workout to do for a contest prep- I really enjoy PHAT training atm, and am doing an adapted version of it as I enter prep time. (30+ sets on most muscle groups- apart from strength days of course) Apologies in advance if you have covered this!

Just watched Yorton 2011 prejudging, you look incredible!

[The Solution]

Hey Berto, hope you are well

Was just wondering your opinion on the type of workout to do for a contest prep- I really enjoy PHAT training atm, and am doing an adapted version of it as I enter prep time. (30+ sets on most muscle groups- apart from strength days of course) Apologies in advance if you have covered this!

Just watched Yorton 2011 prejudging, you look incredible!

From one of their articles:

http://www.3dmusclejourney.com/artic...p-mistakes.php

Keeping performance up in the gym throughout your whole prep will ensure that you step on stage with all your hard earned muscle. However, what performance is and what is optimal for preserving lean body mass while dieting is still very misunderstood by the average bodybuilder. The first mistake I will touch upon is turning weight training time into fat burning time. This is where the athlete actually makes an effort to chew through fat while in the weight room. Let’s get this straight, if there is one time you don’t want to be burning fat, it is while weight training. You should be tapping into fat stores during other times of the day and relying on what you ate while lifting. Adding sets, reps, and lowering rest times in an effort to eat up more calories is not a good idea. Not only is it going to sway you in the

WNBF Pro - Brad Loomis
wrong direction hormonally, but it will make your body adapt to accommodate this training and these kinds of adaptations are not conducive to preserving muscle. On the contrary, smaller, more efficient (aerobically) muscles are better suited for this kind of training. And trust me, while on a deficit your body won’t fight the idea of having smaller muscles. Lastly, increasing workload simply because you can’t lift as heavy, or lift as heavy as often, is a bogus methodology. The addition of volume that surpasses your offseason efforts is a recipe for disaster. In fact, most athletes would benefit from a shorter, abbreviated version of their offseason proven protocols. It is the loads that create the highest tension (usually lower rep compounds) that we can thank for the vast majority of our development, and abandoning them in favor of “intense” circuit-type training is senseless. You might not be able to hit your top end weights with as many sets, but one top end set where you reiterate the same amount of tension used in the offseason goes a long way in preserving your hard earned muscle. Keeping strength can be hard and it’s an ongoing battle, but it can be done. It is not strange to hear from top natural pros that they have matched, or even broken personal records in the gym during the last home stretch of their diets. Lowering work load for the sake of keeping intensity up is something I recommend in place of increasing volume and lowering weights. In most cases, I like my athletes to incorporate slight deloads just as they would in an offseason, especially if performance is suffering. Doing this while adhering to some form of periodization the whole way is ideal when dieting. So in a nutshell, things should not be too different from your offseason training, just keep in mind that you are under eating so recovery will be slower.

[FATHER FLEX]

Old Leg day video with Alberto, Layne and Adam.

Coolest part of that day was after we got burgers we were accused of playing some form of "pro ball" by that kid. I guess we look like we lift

[FATHER FLEX]

Some Good Work

[FATHER FLEX]

From one of their articles:

http://www.3dmusclejourney.com/artic...p-mistakes.php

Keeping performance up in the gym throughout your whole prep will ensure that you step on stage with all your hard earned muscle. However, what performance is and what is optimal for preserving lean body mass while dieting is still very misunderstood by the average bodybuilder. The first mistake I will touch upon is turning weight training time into fat burning time. This is where the athlete actually makes an effort to chew through fat while in the weight room. Let’s get this straight, if there is one time you don’t want to be burning fat, it is while weight training. You should be tapping into fat stores during other times of the day and relying on what you ate while lifting. Adding sets, reps, and lowering rest times in an effort to eat up more calories is not a good idea. Not only is it going to sway you in the

WNBF Pro - Brad Loomis
wrong direction hormonally, but it will make your body adapt to accommodate this training and these kinds of adaptations are not conducive to preserving muscle. On the contrary, smaller, more efficient (aerobically) muscles are better suited for this kind of training. And trust me, while on a deficit your body won’t fight the idea of having smaller muscles. Lastly, increasing workload simply because you can’t lift as heavy, or lift as heavy as often, is a bogus methodology. The addition of volume that surpasses your offseason efforts is a recipe for disaster. In fact, most athletes would benefit from a shorter, abbreviated version of their offseason proven protocols. It is the loads that create the highest tension (usually lower rep compounds) that we can thank for the vast majority of our development, and abandoning them in favor of “intense” circuit-type training is senseless. You might not be able to hit your top end weights with as many sets, but one top end set where you reiterate the same amount of tension used in the offseason goes a long way in preserving your hard earned muscle. Keeping strength can be hard and it’s an ongoing battle, but it can be done. It is not strange to hear from top natural pros that they have matched, or even broken personal records in the gym during the last home stretch of their diets. Lowering work load for the sake of keeping intensity up is something I recommend in place of increasing volume and lowering weights. In most cases, I like my athletes to incorporate slight deloads just as they would in an offseason, especially if performance is suffering. Doing this while adhering to some form of periodization the whole way is ideal when dieting. So in a nutshell, things should not be too different from your offseason training, just keep in mind that you are under eating so recovery will be slower.

Excellent and I have video on that coming out in a few hours.

[tenacious707]

Just wanted to say thanks for the knowledge your always dropping Berto.. Keep up the great work its highly appreciated !

[Step Beyond]

Great video Berto.......continue to impress and inspire.

[C4IMO]

Does anyone know where berto/possibly jeff explained a good way of progression in a video?

It was something like:

225 3x4
225 3x5
225 3x6

add weight

Could be completely off - hopefully someone knows what I am talking about!

[h4xk0]

Does anyone know where berto/possibly jeff explained a good way of progression in a video?

It was something like:

225 3x4
225 3x5
225 3x6

add weight

Could be completely off - hopefully someone knows what I am talking about!

Looking for this video perhaps?


Or this one?

[Heracles26]

Beryo, do a video on how to correct muscle imbalances and asymmetries

[82ndAirborne]

Berto, first of all thanks for doing so much for the natural bodybuilding community by sharing your knowledge.

Secondly, having watched your video from SEPT about your L/P/P on an RPE scale I have a question when you get a chance. Are your L/P/P workouts the same each time you hit them or are you do have a lower A / B and maybe even C? It seems like the workouts should be the same in order to reap the benefits of using the RPE scale correct? For your average intermediate to advance lifter with well tracked diet and training experience benefit more from a L/P/P keeping the workouts the same and use an LMH rotation or to keep volume more consistent over a A/B/C variations of the L/P/P? It just seems trying to use RPE for lower push pull when also using for example a lower A, lower B every other time would not be nearly as beneficial? If you get the chance to answer this, thank you so much.

[Zachary533]

Awesome new video bro, answered my question well- cheers!

[FATHER FLEX]

Just wanted to say thanks for the knowledge your always dropping Berto.. Keep up the great work its highly appreciated !

Thank you dude...rolling out of bed and making a video tomorrow on progression schemes

Great video Berto.......continue to impress and inspire.

Bah all you...specially these next few weeks

Does anyone know where berto/possibly jeff explained a good way of progression in a video?

It was something like:

225 3x4
225 3x5
225 3x6

add weight

Could be completely off - hopefully someone knows what I am talking about!

Looking for this video perhaps?


Or this one?

There we go!

Beryo, do a video on how to correct muscle imbalances and asymmetries

Would be a good topic and I might have to get that one on my own if its not voted in the next few Q&As

Berto, first of all thanks for doing so much for the natural bodybuilding community by sharing your knowledge.

Secondly, having watched your video from SEPT about your L/P/P on an RPE scale I have a question when you get a chance. Are your L/P/P workouts the same each time you hit them or are you do have a lower A / B and maybe even C? It seems like the workouts should be the same in order to reap the benefits of using the RPE scale correct? For your average intermediate to advance lifter with well tracked diet and training experience benefit more from a L/P/P keeping the workouts the same and use an LMH rotation or to keep volume more consistent over a A/B/C variations of the L/P/P? It just seems trying to use RPE for lower push pull when also using for example a lower A, lower B every other time would not be nearly as beneficial? If you get the chance to answer this, thank you so much.

All pretty different and unique, but my M and L day prime movers are the same. Hardly ever will I take an exercise I want to progress with an beat it up in the high rep ranges. Volume fluctuates as well...My heavy days average out to be about 10-12 working sets

Awesome new video bro, answered my question well- cheers!

Glad you are digging them bro Youtube has been such a blessing in that a post here is seen by maybe 50-100 people, but on youtube info gets out there to a much broader audience

[FATHER FLEX]

And this week is going even better!

[KCTonyG]

Strong deadlifting in that video.

[Heracles26]

Would be a good topic and I might have to get that one on my own if its not voted in the next few Q&As

awesome

[FATHER FLEX]

[devinh]

Great stuff Berto. Did I spot Andrea and Ogus in that other video, that's cool. Can't wait to see what goes down in March at the meet. At least you won't be so lean this time and you'll be able to make sure your butt is on the bench. 181's?

[tomcardno1]

u say your lacking in the arms department... c'mon man you got aliens in there!

[FATHER FLEX]

Great stuff Berto. Did I spot Andrea and Ogus in that other video, that's cool. Can't wait to see what goes down in March at the meet. At least you won't be so lean this time and you'll be able to make sure your butt is on the bench. 181's?

Yeah dude I can't wait! The host gym is pretty bad ass from what I have heard. Its been way too long!

u say your lacking in the arms department... c'mon man you got aliens in there!

Video coming up on that

[FATHER FLEX]

[PR1MO]

Mirin' that Westmalle Dubbel at the start

[DiamondMaker]

Sick videos as always, waiting for the shoulder injury prevention video!!

[benjobb]

Inspiring stuff for all aspiring natural athletes Alberto.

[JRemix]

Berto I have a few questions on the topic of deloads/caloric intake for bulking.

1) How often would you recommend a beginner to deload while bulking and for how long/? I am currently doing Lyle McDonald's Generic Bulk Routine (2x Lower Body/2x Upper Body/3 days of rest) and he says that every 4-6 weeks (of bulking+pushing for progressive overload) you must deload to 80%-90% of your previous best (for 2 weeks). So if your best on military press was 100x8, you do 80x8. And then in the second week you lift at 90% of best before week 3 where you're back at your old best lifts (trying to push past them for another 4-6 weeks).

Do you think a 2 week deload like that is excessive for a beginner/any lifter?

2) Last month I wasn't eating enough for 2 out of the 4 weeks of bulking (I began bulking last month..first on 2700 cals which wasn't enough and then on 2900 for the almost last 2 weeks). Then after about 2 weeks of close to eating enough calories, I got sick (then took 4 days off and felt burned out when I returned/couldnt lift the same volume/no energy even with caffeine) and lost some weight. After returning and realizing I was regressing I decided to deload so that fatigue can go away/so I don't dig myself a deeper hole (on top of getting sick, I was also training to failure all the time before that so that has to do with it, bad idea I know).

I only gained 1.2lb in a month on 2700 calories and then gained 1lb-1.2lb in 2 weeks on 2900 calories. If I was gaining 1-1.2lbs in 2 weeks on 2900 would you say that as a beginner (aiming for 3lb a month of weight gain) that I should increase calories to 3000 for the next bulking cycle? 2600 is probably my maintenance. I log my lifts/nutrition/macros and ensure I really am eating that goal caloric intake every day. What would you suggest I do for my next bulk cycle to ensure I am eating enough to gain 3lbs a month?

Strength increased an okay amount in the first month, not optimal (some of it probably neurological): DB Bench 70x6 to 75x6, DB curl 30x9 to 35x7, Deadlift from 265x7 to 285x7, Military Press from 70 to 90lbs, DB row from 75x7 to 85x5.

Thanks

[FATHER FLEX]

Sick videos as always, waiting for the shoulder injury prevention video!!

I want to but that NEEDS to be a well thought out series. Not something I can just throw up( spend about 2-3 minutes a week editing videos ) specially with how complex that joint is....crap you can I can have the same injury(diagnosed) and it affect us in different ways

Inspiring stuff for all aspiring natural athletes Alberto.

Thank you dude! Glad we have more exposure now a days...specially for the young guys out there

Berto I have a few questions on the topic of deloads/caloric intake for bulking.

1) How often would you recommend a beginner to deload while bulking and for how long/? I am currently doing Lyle McDonald's Generic Bulk Routine (2x Lower Body/2x Upper Body/3 days of rest) and he says that every 4-6 weeks (of bulking+pushing for progressive overload) you must deload to 80%-90% of your previous best (for 2 weeks). So if your best on military press was 100x8, you do 80x8. And then in the second week you lift at 90% of best before week 3 where you're back at your old best lifts (trying to push past them for another 4-6 weeks).

Do you think a 2 week deload like that is excessive for a beginner/any lifter?

2) Last month I wasn't eating enough for 2 out of the 4 weeks of bulking (I began bulking last month..first on 2700 cals which wasn't enough and then on 2900 for the almost last 2 weeks). Then after about 2 weeks of close to eating enough calories, I got sick (then took 4 days off and felt burned out when I returned/couldnt lift the same volume/no energy even with caffeine) and lost some weight. After returning and realizing I was regressing I decided to deload so that fatigue can go away/so I don't dig myself a deeper hole (on top of getting sick, I was also training to failure all the time before that so that has to do with it, bad idea I know).

I only gained 1.2lb in a month on 2700 calories and then gained 1lb-1.2lb in 2 weeks on 2900 calories. If I was gaining 1-1.2lbs in 2 weeks on 2900 would you say that as a beginner (aiming for 3lb a month of weight gain) that I should increase calories to 3000 for the next bulking cycle? 2600 is probably my maintenance. I log my lifts/nutrition/macros and ensure I really am eating that goal caloric intake every day. What would you suggest I do for my next bulk cycle to ensure I am eating enough to gain 3lbs a month?

Strength increased an okay amount in the first month, not optimal (some of it probably neurological): DB Bench 70x6 to 75x6, DB curl 30x9 to 35x7, Deadlift from 265x7 to 285x7, Military Press from 70 to 90lbs, DB row from 75x7 to 85x5.

Thanks

1 You are a beginner on a intermediate program? If so that program is not for you...if its a case of mistaken identity then I would say.

Its not my program so I really can't speak on it, but I do think the best deloads have you ramp up the week after it, and not go from zero to 100

2 if you are true beginner then 3lbs a month is fine, if not you are taking the express high perma bulker status....Caloric intake its really REALLY hard to shoot from the hip. Lots of trial and error find a sweet spot and know its never going to be perfect. From 160 to 180 sometimes I gained 1 a month, other times I gained 3 month, but who cares gaining phases should be 6+ months and even longer for younger lifters

[FATHER FLEX]

[JRemix]

1 You are a beginner on a intermediate program? If so that program is not for you...if its a case of mistaken identity then I would say.

Its not my program so I really can't speak on it, but I do think the best deloads have you ramp up the week after it, and not go from zero to 100

2 if you are true beginner then 3lbs a month is fine, if not you are taking the express high perma bulker status....Caloric intake its really REALLY hard to shoot from the hip. Lots of trial and error find a sweet spot and know its never going to be perfect. From 160 to 180 sometimes I gained 1 a month, other times I gained 3 month, but who cares gaining phases should be 6+ months and even longer for younger lifters

Would you say I'm a beginner intermediate in terms of training experience? Is beginner based on amount of muscle youve gained/is the beginner phase something that lasts a year? That's the part I'm confused on. I know an intermediate (middle level) is someone who has at least gained 20+lbs of muscle. I'm 127lbs at 5"5 and I think my genetic limit is something like 170lbs at 10%.

Stats: 127lbs/5"5/13% body fat/early 20s. By beginner I mean that I've not gained the muscle to get out of the honey moon phase (the beginner YEAR where you can gain 20lb of muscle, not even close to gaining that):haven't lifted for a year consistently or bulked for more than 3 months (in 2011, now into my 2nd bulking month since returning from a long layoff from 2011). I have lifted for 7 months in a row before (4 dieting/3 bulking) in 2011. In my avatar (from 2011) I was 132lbs at 10-11%.

I just watched one of your January Q&A videos and you say the beginner phase (not year in terms of muscular potential) of linear gains usually lasts 3-4 months and most do 5x5 programs. I think based on my lifting experience/strength I'm past that stage of learning to lift with proper form....but I have not gained even close to the muscle mass needed to be considered a real intermediate.

Some of my current best lifts: 285x7 deadlift 3 sets, DB flat bench 75lbx6 2 sets, DB row 85x6/80x9, military press standing 100lb BBx8 2 sets, 35lb DB curlx7 2 sets.

Should I do the "beginner intermediate 3 day full body" program you outline in the Q&A series? It seems appropriate for where I am at. The upper/lower one as you said is for an "intermediate-intermediate" (they've gone from 160 to 180-185). I think (correct me if I am wrong) that I am past the 3 month newbie adaptation phase that requires someone do a 5x5 program but I am still a beginner in terms of muscular development/how far I am from my genetic ceiling.

Should I only be lifting 3x a week until I add another 15lb+ of muscle? If the beginner intermediate routine you made isn't right for me what would you recommend I do and for how long?

I appreciate the help Berto, I do want to make sure that i choose a routine that is optimal for my current phase of development.

[The Solution]

Berto dropping some knowledge bombs in here.

Someone's Birfday is coming up next month me and you be getting old!

[Heracles26]

go for 600 already, you've got it in you!!