IFBB Joe Palumbo Official Thread-Diet, Training, Supp questions

[lilmzchief]

Hi Joe,

I'm pushing my next show to 6 weeks (July 21st) out instead of 3 (June 23rd). Just really felt that I could use the time to create bigger shoulders and make them look cut for the next show. How many times a week do you think I should hit shoulders?

Jan

[teamsw]

Hey Joe!,

I'm very excited to be part of the juggernaut group and I have some questions about training and carb cycling to put on some lean mass. First I'm trying to improve everything but what I'm really lagging on are my legs and calves. They just dosen't seem to want to grow. I was wondering if you had any advice on how to improve my legs. I work them out twice a week on Tuesday and Friday, substituting squats on tuesdays and leg press with hack squats on Fridays. Should I do them together on the same days and just change up the reps? And for calves I do almost everything... Now for the carb cycling. I was wondering if it's a wise chose to do to put some lean mass on. I weigh right now 146-150lbs and consuming 50-80g of carbs on my low days and 100-150g on my high days. My high carb days are on Tuesday's and Friday's while rest of the week are low carb days. Should I add more or less carbs on either day?

Hi Chris, dont get too hung up on carb cycling unless you have been dieting for along time for a bodybuilding show and your progress is slow, *the most important time to eat carbs is before and after your training,(before training you will need slow burning carbs to sustain you through the high intensity training designed to stimulate muscle and fast burning carbs for the GI effect that will create a recover/rebuilding process of the muscles ) from what im reading, your carbs are too low and you might not be stimulating the muscle fibers enough, also if your training is intense, Tuesday and Friday is not enough time for your body to recover/rebuilding of the muscles fibers,
my suggestion is to reevaluate your protein/carb/ intake and training regiment...

**Muscle fibers need to be (shocked) stimulated by many high intensity different types of training, the proper and amount of protein/carb/good fat needs to be present in order to create the repairing/rebuilding process....here is an example of a high intensity training video demonstrating how to stimulate muscle fibers...


Joe Palumbo
ifbb pro

[teamsw]

Hey Joe,

I have some progress pics up on my log, the workout you gave me is REALLY working!! Thank you so much for your support and advice!!

keep up the good work, keep stimulating the fat burning process, if and when your progress slow down, we will need to adjust the, macros/cardio/training...

Joe Palumbo
ifbb pro

[teamsw]

Hi Joe,

I'm pushing my next show to 6 weeks (July 21st) out instead of 3 (June 23rd). Just really felt that I could use the time to create bigger shoulders and make them look cut for the next show. How many times a week do you think I should hit shoulders?

Jan

Hi Jen, i think you made a wise choice, 6 weeks will sharpen your physique a little more, i would do 4 days on and one day off, (rotation type), one big body part followed by a small one, hitting different body parts on every training day, rest on the fifth(accept for cardio) and repeat, i would also super sets all of the training sessions for the next 6 weeks (just like we went through with shoulders, pause/hold/squeeze,) from what i saw, you need to be a little sharper and rounder/fuller shape, im not sure of the intake numbers of your carb/protein and the amount of cardio per day,it may need to be readjusted...im here if you need me, just send me those numbers....

I HAD CHERI DO THE SAME EXACT THING


Joe Palumbo
ifbb pro

[lilmzchief]

Thanks Joe. Yes, looking sharper definitely has been one of the biggest influential factors that had me rethinking about it. I want to make good visual improvements next time I go up. I know for sure I'll also need to have a more cut back and practice my back pose better. I'll PM you my nutrition plan. I do feel that it needs some reevaluation. Regarding cardio, I have to do: 60 mins of treadmill @ 15% incline, 45 mins of step mill/step master HIIT, 50 mins of split (25 mins treadmill 25 mins of step master/step mill) 5x per week.

Ah, I want to look like Cheri!

Thanks for all the help,

Jan

Hi Jen, i think you made a wise choice, 6 weeks will sharpen your physique a little more, i would do 4 days on and one day off, (rotation type), one big body part followed by a small one, hitting different body parts on every training day, rest on the fifth(accept for cardio) and repeat, i would also super sets all of the training sessions for the next 6 weeks (just like we went through with shoulders, pause/hold/squeeze,) from what i saw, you need to be a little sharper and rounder/fuller shape, im not sure of the intake numbers of your carb/protein and the amount of cardio per day,it may need to be readjusted...im here if you need me, just send me those numbers....

I HAD CHERI DO THE SAME EXACT THING


Joe Palumbo
ifbb pro

[lilmzchief]

BB won't let me send you the information since you're so popular that your inbox is full

So I just sent the information over through FB.

Jan

Thanks Joe. Yes, looking sharper definitely has been one of the biggest influential factors that had me rethinking about it. I want to make good visual improvements next time I go up. I know for sure I'll also need to have a more cut back and practice my back pose better. I'll PM you my nutrition plan. I do feel that it needs some reevaluation. Regarding cardio, I have to do: 60 mins of treadmill @ 15% incline, 45 mins of step mill/step master HIIT, 50 mins of split (25 mins treadmill 25 mins of step master/step mill) 5x per week.

Ah, I want to look like Cheri!

Thanks for all the help,

Jan

[balls2dawalls]

Joe, I'm trying to gain 10lbs of lean muscle mass. I've upped my protein intake from 180 to 230-250g per day. Carbs from about 150 to 200-225g. Keeping fat below 60g. I upped my calories from 1800 progressively to now 2,600 and haven't seen any gains. DO you have any recommendations on what I should do different to see positive results?

[lorc47]

Hi Joe, it was amazing spending cardio time with you today and learning from your wisdom!!!
We were talking about stepping up the intensity on my training and doing more of a circuit training style.
Can you help me lay out a routine? I haven't really tried this approach it is new to me.
I would appriciate your help greatly!!
-Lori

__________________________________________________ ____________________________________
Check me out on bodybuilding.com/ I am juggernaut challange!
http://forum.bodybuilding.com/showth...4896231&page=3

Follow me on ********!!
******** LorC474@yahoo.com

[teamsw]

Thanks Joe. Yes, looking sharper definitely has been one of the biggest influential factors that had me rethinking about it. I want to make good visual improvements next time I go up. I know for sure I'll also need to have a more cut back and practice my back pose better. I'll PM you my nutrition plan. I do feel that it needs some reevaluation. Regarding cardio, I have to do: 60 mins of treadmill @ 15% incline, 45 mins of step mill/step master HIIT, 50 mins of split (25 mins treadmill 25 mins of step master/step mill) 5x per week.

Ah, I want to look like Cheri!

Thanks for all the help,

Jan

Hi Jen, im not sure what you mean" I have to do: 60 mins of treadmill @ 15% incline, 45 mins of step mill/step master HIIT, 50 mins of split (25 mins treadmill 25 mins of step master/step mill) " is this all in one day?

what is the total cardio per day,

Joe Palumbo
ifbb pro

[teamsw]

Joe, I'm trying to gain 10lbs of lean muscle mass. I've upped my protein intake from 180 to 230-250g per day. Carbs from about 150 to 200-225g. Keeping fat below 60g. I upped my calories from 1800 progressively to now 2,600 and haven't seen any gains. DO you have any recommendations on what I should do different to see positive results?

Hi, gaining muscles takes time and patience, if your macros are correct then you need to bombard them with a consistency of high intensity training to stimulate muscle fibers, compound movements, high reps/ heavy sets/force reps, squeeze reps, negative sets, and so on...here is an answer i just gave to an other juggernaut with basically the same question;
*the most important time to eat carbs is before and after your training,(before training you will need slow burning carbs to sustain you through the high intensity training designed to stimulate muscle and fast burning carbs for the GI effect that will create a recover/rebuilding process of the muscles )
my suggestion is to reevaluate your protein/carb/ intake and training regiment...


**Muscle fibers need to be (shocked) stimulated by many high intensity different types of training, the proper and amount of protein/carb/good fat needs to be present in order to create the repairing/rebuilding process....here is an example of a high intensity training video demonstrating how to stimulate muscle fibers, just use a little heavier weigh with a lower rep range for strength and size...always use proper form.




if you need further, im here to help and we will break down your training/macro to see if every thing is proper for your goal

Joe Palumbo
ifbb pro

[lilmzchief]

Hi Jen, im not sure what you mean" I have to do: 60 mins of treadmill @ 15% incline, 45 mins of step mill/step master HIIT, 50 mins of split (25 mins treadmill 25 mins of step master/step mill) " is this all in one day?

what is the total cardio per day,

Joe Palumbo
ifbb pro

Oh, no, no! Goodness... that would be too much! One day, I have to do the 60 mins, then next day 45, then 50 the day after. I rotate them around per day 5x a week. =D

[BuffaloBrutal]

Note, most of the carbs should be used for the pre-workout and post workout...dont eat carbs before bed....as your body adapts, the macros and cardio will need to be adjusted accordingly to your goal. for the cutting phase add some fat burners to assist, final cutz and or phenyl core, carnitine mtx is also good to take before training, it will utilize fat for energy, Im not sure on what your present condition is, but 4 weeks does not sound much for cutting up, remember this, the leaner you are, the bigger you look, if you a more accurate answer, send me a photo so i can get a better idea on where your at with you conditioning, this way i can give you a better/more accurate answer, train safe, train smart..

Joe Palumbo
ifbb pro

Here you go joe-



My goal date is October 4th ( the day before my wedding). I have 2 weeks left on my current bulking program. Do you think I should continue to bulk for another month then cut? ( leaving about 8 weeks till my wedding), or do you think I should go right into cutting after these 2 weeks?

[teamsw]

Oh, no, no! Goodness... that would be too much! One day, I have to do the 60 mins, then next day 45, then 50 the day after. I rotate them around per day 5x a week. =D

Hi Jen, try this ,do 60 minutes a day 6 days a week,(break it up if you need ; 30 and 30) concentrate on doing cardio on different machines or style of cardio,example such as; use intervals, stepper, treadmill on an incline, elliptical and so on, treat cardio just like weight training, doing cardio on the same machine day in and day out will make your body adapt to it and the results will be little to none....keep it fresh and exiting

Joe Palumbo
ifbb pro

[teamsw]

Here you go joe-



My goal date is October 4th ( the day before my wedding). I have 2 weeks left on my current bulking program. Do you think I should continue to bulk for another month then cut? ( leaving about 8 weeks till my wedding), or do you think I should go right into cutting after these 2 weeks?

Hi, 2 more weeks of bulking up is really not going to matter much, concentrate on gaining *lean muscle mass instead of bulking up and cutting up, try this, keep your carbs downto150 grams,and bring up the protein to around 300,( spread out, 6 meals per day) make sure that you are consistent with your training and stimulating muscle fibers each workout, alternate training methods; heavy sets, drop sets, supersets, negative sets, forced reps and so on, keep the body guessing so it keeps on getting shocked, train with proper form.What you put into it is whats going to come out of it.... You should look into adding creatine (carno cre) to add some strength/power/size, use carnitine to enhance fat burning process, add some cycle bolan for test enhancers, juggernaut hp , infinite lab 100whey protein....Im here if you need further details. Here is an other training video for you to try out



Joe Palumbo
ifbb pro

[AjarnD]

Hello Joe,

I currently weigh 200lbs and trying to add muscle. I am trying to bring up my weak points which are Chest, arms, traps, hams and calves. I will just maintain my back, quads and shoulders. What do you think about my routine?

Chest 10sets Bis 8sets Tris 9sets (rep ranges in 8-10 with a few drop sets)
Hams 10sets Deads 5set Calves 8sets Traps 5sets *same rep ranges as day before
OFF
Chest 14 Tris 12 Shoulders 10 10-15 reps for each exercise
Back 16 Bis 10 Traps 8
Quads12 Hams 14 Calves 10
OFF

I dont go to absolute failure usually just 1 or 2 reps shy for each set. The drop sets I will sometimes go to failure.
Do you think the volume/frequency is good for the body parts that I am trying to bring up?

Thank you for your time and consideration!

[teamsw]

[QUOTE=AjarnD;897000621]Hello Joe,

I currently weigh 200lbs and trying to add muscle. I am trying to bring up my weak points which are Chest, arms, traps, hams and calves. I will just maintain my back, quads and shoulders. What do you think about my routine?

Chest 10sets Bis 8sets Tris 9sets (rep ranges in 8-10 with a few drop sets)
Hams 10sets Deads 5set Calves 8sets Traps 5sets *same rep ranges as day before
OFF
Chest 14 Tris 12 Shoulders 10 10-15 reps for each exercise
Back 16 Bis 10 Traps 8
Quads12 Hams 14 Calves 10
OFF

I dont go to absolute failure usually just 1 or 2 reps shy for each set. The drop sets I will sometimes go to failure.
Do you think the volume/frequency is good for the body parts that I am trying to bring up?


Hi AJARND, if im reading your workout schedule correctly(2 days on, one day off then 3 days on and then off again?) if that is correctly, your over training your chest and at the same time your not training to stimulate other muscles to grow, we all have body parts that need to be brought up for symmetry/shape/balance, but it needs to be done correctly that the weak body parts developed so you can have a complete body, doing more on one body part does not necessarily mean that it will respond, stimulating the muscle fibers is the key to getting your body to respond, try the 4 days on one day off routine, training one big body part with a smaller one, example; Chest and Triceps on day one, back and biceps on day 2, legs(quads and hamstrings) on day 3, shoulders and calves on the 4th day, the 5th is your day off, then repeat on the 6th, hit each body part to its fullest, hit it hard, hit it fast, hit it to failure, hit it to stimulate the muscles, doing chest with only one day of rest apart,it was not getting the rest that it needed to recover, look at the previous video on chest and triceps, also look at the break down on the different section that are bein worked on, read the answer on this forum for more details also, let me know what you think, im here if you need further...



Joe Palumbo
ifbb pro

[AjarnD]

[QUOTE=teamsw;897254161]

Hello Joe,

I currently weigh 200lbs and trying to add muscle. I am trying to bring up my weak points which are Chest, arms, traps, hams and calves. I will just maintain my back, quads and shoulders. What do you think about my routine?

Chest 10sets Bis 8sets Tris 9sets (rep ranges in 8-10 with a few drop sets)
Hams 10sets Deads 5set Calves 8sets Traps 5sets *same rep ranges as day before
OFF
Chest 14 Tris 12 Shoulders 10 10-15 reps for each exercise
Back 16 Bis 10 Traps 8
Quads12 Hams 14 Calves 10
OFF

I dont go to absolute failure usually just 1 or 2 reps shy for each set. The drop sets I will sometimes go to failure.
Do you think the volume/frequency is good for the body parts that I am trying to bring up?


Hi AJARND, if im reading your workout schedule correctly(2 days on, one day off then 3 days on and then off again?) if that is correctly, your over training your chest and at the same time your not training to stimulate other muscles to grow, we all have body parts that need to be brought up for symmetry/shape/balance, but it needs to be done correctly that the weak body parts developed so you can have a complete body, doing more on one body part does not necessarily mean that it will respond, stimulating the muscle fibers is the key to getting your body to respond, try the 4 days on one day off routine, training one big body part with a smaller one, example; Chest and Triceps on day one, back and biceps on day 2, legs(quads and hamstrings) on day 3, shoulders and calves on the 4th day, the 5th is your day off, then repeat on the 6th, hit each body part to its fullest, hit it hard, hit it fast, hit it to failure, hit it to stimulate the muscles, doing chest with only one day of rest apart,it was not getting the rest that it needed to recover, look at the previous video on chest and triceps, also look at the break down on the different section that are bein worked on, read the answer on this forum for more details also, let me know what you think, im here if you need further...


Joe Palumbo
ifbb pro

Thank you for your prompt response. To clarify, is this the routine you suggest?

Chest/ Triceps
Back/ Biceps
Quads/ Hams
Shoulders/Calves
Off
Repeat

My biggest confusion is deciding how many SETS I should do for each body part especially since there are some body parts I want to bring up. I am on a slow bulking diet and I have great supplements for 8 weeks

[teamsw]

[QUOTE=AjarnD;897313511]

Thank you for your prompt response. To clarify, is this the routine you suggest?

Chest/ Triceps
Back/ Biceps
Quads/ Hams
Shoulders/Calves
Off
Repeat

My biggest confusion is deciding how many SETS I should do for each body part especially since there are some body parts I want to bring up. I am on a slow bulking diet and I have great supplements for 8 weeks

Hi, there is no "one specific" routine/workout to follow, it really comes down to your preference, what seem to work the best is; one big body part combined with a small body part, the idea is to hit the body part fast, hard, hit it right, with accuracy, good form, breaking the areas up into section, and isolating the muscle groups so they can all get optimum muscle fiber stimulation, i find that most b.b. athletes seem to follow the above routine for its style of " push/pull method" and do to that it trains a big with a small body part, also this type of routine has the benefit of allowing you to train your body hard at the optimum level (1 to 1.15 minute before your body starts to deplete)......regarding how many sets? well, i can tell you that most bodybuilding pro's train big body parts example; for back can go up to 16 to 20 sets , small body parts example biceps; 9 to 10 sets should be enough, the bigger body parts, the more fibers to stimulate, my suggestion is; try the above routine or something similar, start out slow with sets and reps and gradually increase to your desired goal....

train hard, train safe, train for results


Joe Palumbo
ifbb pro

[teamsw]

***********JOESWAT, THE ORIGINAL JUGGERNAUT**********
JUGGERNAUT TIP OF THE DAY
+++ FOR THOSE JUGGERNAUTS THAT ARE REACHING THE FINISH LINE +++
Carb Depletion/Carb Loading’: “ The idea behind ‘carbohydrate depletion/carbohydrate loading’ as it pertains to bodybuilding/physique enhancement is to pump up the muscles with maximum levels of glycogen so as to create a fuller, harder appearance resulting in more muscle separation, cuts, and striations. The effect of this technique is maximized by first getting the body down to the desired leanness/conditioning. In other words, ‘carb depletion-carb loading’ should not be utilized to attempt to make up for shortcomings in body fat loss, whether using it in preparation for a contest or photo op session, if your going to use this method, this needs to be done right and you need to start with a very low fat%, if your fat/bulky and your going to use carb deplete/load method , well!!!, your body will respond by looking smoother and fatter....do your home work, do whats right....

TO BE A JUGGERNAUT!!!, YOU NEED EAT RIGHT AND TRAIN RIGHT!!! IM HERE IF YOU NEED ME.
**Free training/dieting/nutritional tips and advise;
http://forum.bodybuilding.com/showth...hp?t=142169941
http://www.********.com/profile.php?id=100000163797746
http://www.********.com/IAMJUGGERNAUT
http://www.********.com/JoeSwatPalumbo

Joe Palumbo
IFBB PRO

[pyek]

Hi Joe,

I really need your help, but it isn't so much for me as my soon to be sister in law. She is trying to slim down for her wedding on the 23rd of this month and resorted to buying a program a cousin of mine is selling called Xyngular (or something like that). Bascially it is $300 for an 8 day supply of starving yourself, I hate the thought of her doing this to herself but she also suffers from sezures. I gave her a bottle of PhenylCore for my brother to research if it is safe for her to take (we saw the Carnitine mix isn't). On this program she did she could only have their shake and supliments, no food for 8 days. Can you help me with a meal plan and supliments to help her and keep her from spending that outrageous amount of money to starv herself and risk her health? She doesn't workout, even though she bought a stair stepper and put it on her back pourch.

Thank You,
Kristi

[lilmzchief]

Wow Joe, you're so right about holding the tension and squeezing! Been doing them in the leg extensions yesterday and I can see my muscle fibers working A LOT during the slow negatives!!! Now just have to work on making those inner thighs to come in tighter. ^.^

[teamsw]

Hi Joe,

I really need your help, but it isn't so much for me as my soon to be sister in law. She is trying to slim down for her wedding on the 23rd of this month and resorted to buying a program a cousin of mine is selling called Xyngular (or something like that). Bascially it is $300 for an 8 day supply of starving yourself, I hate the thought of her doing this to herself but she also suffers from sezures. I gave her a bottle of PhenylCore for my brother to research if it is safe for her to take (we saw the Carnitine mix isn't). On this program she did she could only have their shake and supliments, no food for 8 days. Can you help me with a meal plan and supliments to help her and keep her from spending that outrageous amount of money to starv herself and risk her health? She doesn't workout, even though she bought a stair stepper and put it on her back pourch.

Thank You,
Kristi

Hi Kristi, I hope you don't mind me saying this, and do not take offence; to me it sounds like your sister in law is desperate and naïve. I hope she is on medication for her seizures and therefore I would not even recommend her to use PHENYL CORE unless she talked to her doctor about it first to see if it would interfere with her medication. The programs like Xyngular Weight Loss Program are nothing more than a Scam, they cause more harm than good(causing you to gain more fat when your off the program) and the little weight that she may lose on this type of programs is water. She will most likely be ****ting her brains out causing her to flush out all of the nutrients/water and replacing them with chemicals, (99% of the weight loss is water/nutrients), when your on this type of programs your body goes into shock and it can trigger her to have Seizures, my answer is to do it right and give yourself plenty of time, if she needs to lose some water weight for her wedding dress, ask her to talk to her doctor about taking some water pills to get rid of water, you can actually lose up to 10 pounds of water in a few days, if done right with caution(again supervised by her doctor, Infinite Labs does have a water pill supplement called Oxidane X made out of natural ingredient, she can have her doctor look at it for approval) good luck I wish her well… http://www.infinitelabs.com/store/Oxidane-X-Caps.html

THE ONLY WAY TO GET RID OF UNWANTED FAT/WEIGHT IS TO BE CONSISTENT WITH A DIET AND EXERCISE PROGRAM.... THERE IS NO OTHER WAY.....

Joe Palumbo
IFBB PRO

[teamsw]

Wow Joe, you're so right about holding the tension and squeezing! Been doing them in the leg extensions yesterday and I can see my muscle fibers working A LOT during the slow negatives!!! Now just have to work on making those inner thighs to come in tighter. ^.^

Hi, here is a video that will assist you on training different sections of the leg/glute area...



Joe Palumbo
ifbb pro

[rumblebird]

Thanks for all your help and posts both on here and on my forum when you have posted to it. You have so much helpful information for all of us. It is like having a personal trainer online. I would like to ask you your opinion. I am doing a show. I have mapped out the 16 weeks in preparation for it. I was planning on doing 10 weeks of bulking, followed by 6 weeks of cutting. Do you think that will be sufficient time for each cycle. I will be doing my first ever show (amateur men's physique), so just hoping to pick up a little more help from you.
Thanks, Adam "Rumblebird"

[pyek]

I'm not offended at all. Some of us told her it was a bad decision, but as you stated she is desperate. It just kills me that my cousin who sold it to her is a nurse, and should know better!! Their claim is that it is "all natural, and therefore can't hurt you", they don't like my response of "so is snake venom, and that sh*t kills". She is on medication for her sezures, but has still been having them every couple months this past year, that is why I'm trying to help her find safe ways of loosing the weight, rather than starving herself and risking another setback, she can't drive and stays at home with her 2 year old son while my brother is at work. I told her not to take the Phenylcore until she finds out if it is safe for her, I'll let my brother know about the Oxidane X, so he can ask her doctor if it is ok for her to take. Thank you for your input into this situation!!

Hi Kristi, I hope you don't mind me saying this, and do not take offence; to me it sounds like your sister in law is desperate and naïve. I hope she is on medication for her seizures and therefore I would not even recommend her to use PHENYL CORE unless she talked to her doctor about it first to see if it would interfere with her medication. The programs like Xyngular Weight Loss Program are nothing more than a Scam, they cause more harm than good(causing you to gain more fat when your off the program) and the little weight that she may lose on this type of programs is water. She will most likely be ****ting her brains out causing her to flush out all of the nutrients/water and replacing them with chemicals, (99% of the weight loss is water/nutrients), when your on this type of programs your body goes into shock and it can trigger her to have Seizures, my answer is to do it right and give yourself plenty of time, if she needs to lose some water weight for her wedding dress, ask her to talk to her doctor about taking some water pills to get rid of water, you can actually lose up to 10 pounds of water in a few days, if done right with caution(again supervised by her doctor, Infinite Labs does have a water pill supplement called Oxidane X made out of natural ingredient, she can have her doctor look at it for approval) good luck I wish her well… http://www.infinitelabs.com/store/Oxidane-X-Caps.html

THE ONLY WAY TO GET RID OF UNWANTED FAT/WEIGHT IS TO BE CONSISTENT WITH A DIET AND EXERCISE PROGRAM.... THERE IS NO OTHER WAY.....

Joe Palumbo
IFBB PRO

[teamsw]

Thanks for all your help and posts both on here and on my forum when you have posted to it. You have so much helpful information for all of us. It is like having a personal trainer online. I would like to ask you your opinion. I am doing a show. I have mapped out the 16 weeks in preparation for it. I was planning on doing 10 weeks of bulking, followed by 6 weeks of cutting. Do you think that will be sufficient time for each cycle. I will be doing my first ever show (amateur men's physique), so just hoping to pick up a little more help from you.
Thanks, Adam "Rumblebird"

Hi Adam, bulking up needs time, food, training, and patience, your present condition will determine the amount of time/work needed to reach your goal, 6 weeks to diet/cut up for show is not enough unless your 80 to 90% conditioning ready and in shape for the show, if you want an accurate plan designed for your specific goal, i would need a photo of you from the front and the back, your height and weight, the amount of cardio you do per day and your macro per day, this will allow me to help you with an accurate with a plan so that it will get you ready for your show, your a juggernaut, do it right, im here to help.

here is a photo of my last pro show, it usually takes me 24 to 26 weeks to get ready


Joe Palumbo
ifbb pro

[teamsw]

TO SQUAT OR NOT TO SQUAT?
WHETHER IT’S THE FRONT SQUAT OR REGULAR SQUATS,
The answer is SQUAT TILL YOU DROP!!
A squat is known as a compound exercise. Unlike isolation exercises, compound exercises involve the action of more than one joint and more than one muscle at a time. This causes a high amount of muscle fiber recruitment which in turn boosts testosterone levels. The main muscles that get activated with squats are the *glutes, *quadriceps, *hamstrings, *hip flexors and *abdominals. The calves also get called into play to stabilize the lower legs.

JUGGERNAUTS To get the best boost in testosterone levels, you need to work out with heavy weights to stimulate the muscles with different styles, types and variations training routines that will create real results, it is not one fits all.
I PREFER The 20 rep squat because it’s anabolic at any age. TRY IT; Perform a 20 rep set of squats and your body is forced to respond. Though the set lasts only several minutes, your body will be shocked and muscle fibers stimulated.....Train safe, Train hard, and Train right.....

FRONT SQUATS WITH JOESWAT AND DR. CAMP



REGULAR SQUATS WITH JOESWAT AND TEAM INFINITE HOPE



TO BE A JUGGERNAUT!!!, YOU NEED EAT RIGHT AND TRAIN RIGHT!!! IM HERE IF YOU NEED ME.
**Free training/dieting/nutritional tips and advise;
http://forum.bodybuilding.com/showth...hp?t=142169941
http://www.********.com/profile.php?id=100000163797746
http://www.********.com/IAMJUGGERNAUT
http://www.********.com/JoeSwatPalumbo


Joe Palumbo
IFBB PRO

[jamesw46]

Hi Joeswat, i cant do regular squats or front squats, is there anything i can do to build big legs

[teamsw]

Hi Joeswat, i cant do regular squats or front squats, is there anything i can do to build big legs

Hi James, if your gym has an Icarian Classic Squat Machine, try it and only go parallel to the floor so you don't put a lot of stress on your knees, also squatting at the end of your workout also allows you to still train with intensity but with less weight because, the second best thing are leg presses especially when your place your feet in different positions causing every muscles group to be involved each time you train legs,

here is a video on leg training with some ideas to assist your leg development..


Joe Palumbo
IFBB PRO

[rumblebird]

Hi Adam, bulking up needs time, food, training, and patience, your present condition will determine the amount of time/work needed to reach your goal, 6 weeks to diet/cut up for show is not enough unless your 80 to 90% conditioning ready and in shape for the show, if you want an accurate plan designed for your specific goal, i would need a photo of you from the front and the back, your height and weight, the amount of cardio you do per day and your macro per day, this will allow me to help you with an accurate with a plan so that it will get you ready for your show, your a juggernaut, do it right, im here to help.

here is a photo of my last pro show, it usually takes me 24 to 26 weeks to get ready


Joe Palumbo
ifbb pro

Wow Joe you look awesome. I will send you the info on monday. Thanks