The Hunger for Success: The Solution's Offseason

[The Solution]

Nice workout, junkbowl looks unreal

Enjoying the videos man. Very information, looking forward to more!

more Q&A to come if you have any questions we will consider them! Shoot away

[snrygo]

more Q&A to come if you have any questions we will consider them! Shoot away

Power building for those interested in strength but also like the physique aspect a bit as well.



Ps not stating that the two are mutually exclusive

[deltpecx]

Looking lean and bigger! Great work Bob!

That side chest shot...WTH!

[The Solution]

Legs:

Pull-Ups:
30 Reps over Various Sets/Grips

Lying Hamstring Curl :
2 Warm-Ups
110 x 12 (3 Sets)
110 x 10 ---> 90 x 6 ---> 75 x 8 + 15 Partials

Back Squats
135 x 10
185 x 8
225 x 5
245 x 5
265 x 5
275 x 5
295 x 5
315 x 5

** All Belt less and rib felt great no pain

Leg Press:
2 Plates x 20
4 Plates x 15
6 Plates x 10 (2 Sets)
6 Plates x 12 ---> 4 Plates x 10 --> 2 Plates x 12

Dumbbell Walking Lunges
60's x 10 (3 Sets)

Stiff Leg Deadlifts (Using 25lb Plates)
145 x 20 (2 Sets)


*** Jason/Matt are working on my program for the next 4 weeks, so i just did a basic leg day routine mixing some Mountain Dog and a bit of what he did on his last 4 weeks for me, so the following upcoming workouts starting on Wednesday will be the start of the new program. Have no idea what is in store, but he has said there will be some intensity techniques that will be added into the mix. As far as volume goes I am still unsure. Regardless him and Matt do a fantastic job of specializing programs to suit that individual, so i am eager to see what is in store.


Post-Workout:

Tropical Fruit Junk Bowl:
Fruit Fusion Poptart
Apple Cinnamon Chex
Apples, Strawberries, Bananas
Granola
Pretzels

Looking lean and bigger! Great work Bob!

That side chest shot...WTH!

Thanks a lot man

Just got my new program from Jason/Matt of the strength guys, and i am going to be loving these next 4 weeks of pure pain and torture on my legs for squatting 5x a week!

off tomorrow to foam roll the hell out of my legs and get ready for a severe pounding of leg growth! Time to sacrifice to grow!

[Rog447]

Glad to hear the rib is feeling better.....squatting 5x a week?!

[psychodiver9]

Bob you're on spread but your rep comment truly meant alot to me.

[The Solution]

Glad to hear the rib is feeling better.....squatting 5x a week?!

Gotta grow some legs so i can squat with you come when i venture to Chi-Town
Maybe for Jr Nationals? I know Jason will be doing it.. so i will probably come out and support my coach.

You game?

Bob you're on spread but your rep comment truly meant alot to me.

Just being honest. Keep doing your thing.

[mattjansen]

Failure is not an option. Time to nut up and go to work!

[The Solution]

Comparison Pics:

Week 1 after show
154 Pounds





Now: 171

Failure is not an option. Time to nut up and go to work!

Boss man is in the house!
Roger that Matt! Looking forward to the pain and punishment, but will be well worth it to make some legs out of twigs!

[Rog447]

Gotta grow some legs so i can squat with you come when i venture to Chi-Town
Maybe for Jr Nationals? I know Jason will be doing it.. so i will probably come out and support my coach.

You game?

Is this a serious question..........you, me, squats, cold stone =life complete ! Of course I'm game!

[MKW]

Maybe my mind is playing tricks on me... but your legs actually look leaner. Such a great reverse.

[ThousandEyes]

For the Q&A, thoughts on different training programs lift schedules.

[AllGenetix]

ab shot?

[dchan8]

ab shot?

Turtle shell check...

[Frankdaddy]

You only seem to have lost some sharpness..Great job as always bud. Kill the squats 5x per week, gotta love the real routines that test your mind as far as capabilities

[Verint]

Now when you compare the pics after the show and the current pics, it's amazing how much you look fuller, but still VERY lean after about 17 weeks post show. Your legs actually look leaner in the first current pic than the pics from the show lol. Back looks MUCH bigger, and your arms too.
Seriously can't express how great your doing this reverse diet. You really got it down by now.
On spread

[determined4000]

is there a planned bulking weight
or just riding it out as long as the gains seem as lean as they appear?

[foodpr0n]

ab shot?

Fk you are a ball breaker.

--
Bob - killing it dude. 17lbs and still grainy hams, feathered quads and striations in the chest/delts.
ps dat chest CAME UP!

[The Solution]

Is this a serious question..........you, me, squats, cold stone =life complete ! Of course I'm game!

^^^ Now your speaking my language ryan!

Maybe my mind is playing tricks on me... but your legs actually look leaner. Such a great reverse.

Maybe you are playing tricks!

For the Q&A, thoughts on different training programs lift schedules.

Different lifting schedules?
Just run your program, whenever you fit it in weather its morning, afternoon, or night will matter most. Being consistent is the #1 factor.

You only seem to have lost some sharpness..Great job as always bud. Kill the squats 5x per week, gotta love the real routines that test your mind as far as capabilities

17 pounds will do that to you!

Now when you compare the pics after the show and the current pics, it's amazing how much you look fuller, but still VERY lean after about 17 weeks post show. Your legs actually look leaner in the first current pic than the pics from the show lol. Back looks MUCH bigger, and your arms too.
Seriously can't express how great your doing this reverse diet. You really got it down by now.
On spread

17 pounds mate! not all lean, just putting in work and staying consistent and enjoying moderation. thats it.

is there a planned bulking weight
or just riding it out as long as the gains seem as lean as they appear?

Just read post 1, there is no goal in mind, i need to move up to a middle and be competitive at a cutoff of 176. I competed right at 154 the cutoff for LW. so i need to continue to work on adding some how 22 pounds of LBM in a matter of years.. how long it will take? Who knows.. the stage will always be there.

Fk you are a ball breaker.

--
Bob - killing it dude. 17lbs and still grainy hams, feathered quads and striations in the chest/delts.
ps dat chest CAME UP!

Just putting in work Ry, good to see your lurking mate. I know your swamped with work.

[AustrianOakJr]

Well i am almost 170 Just about 170 to be honest (169.6) which is almost 16 pounds in 16 weeks, i am further from shredded

Dude, what the EFF? Thats freaking 16 lbs above contest weight? Depleted weight or loaded? Either way.....sick progress. Seriously, you only look maybe 8-10 lbs out or so. You put on a significant amount of lean mass. And this is two seasons in a row. Doing something right, Bob....keep it up.

[ThousandEyes]

I didn't mean time lol I meant different programs :P my bad didn't specify.

[scoveg13]

Dude, your forearms are insane!

[AdamWW]

Dude, your forearms are insane!

Abs are made in the kitchen.


Forearms are made in the bathroom... or bedroom... or anywhere else if you're into that kinda thing.

[The Big Sleep]

ab shot?

Curious myself. Can't hide from having a soft stomach on stage thats for sure. Gotta expose the weaknesses now B so you can attack them head on.

[The Solution]

Jason Tremblay and Matt Jansen (a member on here) of "The Strength Guys" who do my program design on my upcoming 4 weeks.

"It takes ~48 hours for the CNS to recover from hypertrophy style workouts (67-85% 1RM) and ~72 hours for the CNS to recovery from maximum strength or power workouts. For Bob's hybrid strength program I used a style of periodization known as daily undulating periodization, we also used a linear periodization model for progression from week to week. The benefit of using this format of periodization is it allows me to give Bob higher frequency while not necessarily crashing strength levels. For each training day that Bob is squatting the intensity (% of max, RPE) changes drastically.

ie. Week 4 Day 1 Bob is doing 6 x 2/each of 3 Stance Squats @ 85% of 1RM... The next day he is doing 6 x 20 reps @ 65% on front squats.

The training stimulus changes from hypertrophy/strength to muscular endurance to allow for some CNS recovery. The benefits of training a movement so frequently is that motor learning occurs at a faster rate and therefore Bob will become more proficient at squatting. He will see strength and size gains from this phase because of the frequency and high volume, if I wasn't positive of that I would not have put him on the program in the first place.

Dude, what the EFF? Thats freaking 16 lbs above contest weight? Depleted weight or loaded? Either way.....sick progress. Seriously, you only look maybe 8-10 lbs out or so. You put on a significant amount of lean mass. And this is two seasons in a row. Doing something right, Bob....keep it up.

16 pounds above contest weight correct. and i take my weight upon waking, pictures are usually shortly after that (after morning cardio) or sometimes taken post-workout (depending on if someone is there to take them) i usually have a select few people take them for me because nearly 90% at the gym compete, so they dont mind doing it, and people pose all the time in the locker room. The advantage of having a very competitive gym.

I didn't mean time lol I meant different programs :P my bad didn't specify.

So thoughts on different training programs? we covered this in our last Q&A the video is not posted yet!
Already got ya covered.

[B Con]

You've made some really great progress Bob. Your legs and back definitely look larger. And you've made some great improvements in your chest as well. Keep it up. Go get you some carrot cake pancakes at iHop. Thank me later.

[The Solution]

You've made some really great progress Bob. Your legs and back definitely look larger. And you've made some great improvements in your chest as well. Keep it up. Go get you some carrot cake pancakes at iHop. Thank me later.

If there was one within 3 hours of me i would consider.. but theres is not....

I told you that when i texted you

[MITCHAPAL00ZA]

god speed on this new program! anyway I think this is a decent question for the Q&A. something along the lines of "how often do you deload and how do you know if you are overtraining?"
also, maybe something about thoughts on meal timing and various eating protocols popular now...as for recipes, nothing really comes to mind but knowing your skills im not worried about you needing inspiration lol.

[The Solution]

god speed on this new program! anyway I think this is a decent question for the Q&A. something along the lines of "how often do you deload and how do you know if you are overtraining?"
also, maybe something about thoughts on meal timing and various eating protocols popular now...as for recipes, nothing really comes to mind but knowing your skills im not worried about you needing inspiration lol.

I just wrote a 6 page article on various eating protocol's that are popular (CBL, Lean Gains, Keto, Biorhythm, Atkins etc are all talked about) ill post it when it does get published.

We talked again in the last Q&A which we have 6 videos on (he only has 2 up) about over training, and taking time off.
We got off topic on some questions because we rambled on things that popped up that we talked about.

But we are writing these down and will consider them. Literally you take 10 questions and you could talk for an hour without thinkin about it. Its crazy!

Thanks for the ideas

As far as recipe we are making
Peanut Butter (PB2) Waffles and i am also going to show how it could be replicated and baked as a loaf for variety) so kind of 2 things at once. Good thing i have a big kitchen

[ThousandEyes]

So thoughts on different training programs? we covered this in our last Q&A the video is not posted yet!
Already got ya covered.

Awesome can't wait.