JOSEF RAKICH - Transformation! (skin and bones at 134lbs to a shredded 180lbs)

[JOSEF RAKICH]

josef do you ever take any longer rest for more than 2 minutes? bro!! i have a shoulder injury! i dun goofed! but when i come back, proboably in 6 months i cant go heavy. gotta do short rests etc. but i feel like i wont go anywhere if my strength wont get stronger... but then i think of u josef. i think of u and ur hypertrophy training.

u dont take long rests right and u built most of ur size in hypertrophy range. no heavy sh!t? right?


plz respond.jpeg

remember josef when i emailed u " i didnt want to jew u" honest input plz!!

thx bro

Yup I sometimes do, just depends.. I don't time my rest periods or anything I just go when I feel I am ready to do my next set.

Ahh s'hit bro that sucks! What happened?

Don't worry about strength bro, heavy weight doesn't = muscle hypertrophy. Overload = muscle hypertrophy, if you can go heavy use more reps or apply techniques to place more stress on the muscle, example: 4 seconds up/down on certain exercises. I do this quite often for calfs/biceps, its smashes them!

I hardly ever train heavy, on the odd occasion I will go heavy but its usually always high rep range.

[Jelet]

95 pound weighted dips. got injured

and thx

[JOSEF RAKICH]

95 pound weighted dips. got injured

and thx

Ah s'hit.. Sucks bro..

Hope you recover fast!

[JOSEF RAKICH]

Check out my most recent interview done a couple days ago: http://www.binaryrevolver.com/all/20...ef-rakich.html

Also all of my other interviews for various websites: http://www.josefrakichfitness.com/pages/achievements

[brbacquiring]

dat natty.

[iOWAiOWAiOWA]

Josef when building your chest what rep ranges do you use most often? and what excercise do you reccomend the most?

[JOSEF RAKICH]

Josef when building your chest what rep ranges do you use most often? and what excercise do you reccomend the most?

Use all exercises, its best to use a wide range.

- Barbell bench
- Dumbbell bench
- Incline barbell bench
- Incline dumbbell bench
- Decline barbell bench
- Decline dumbbells
- Chest dips
- Incline flys
- Decline flys
- Flat bench flys
- Push ups
- Dumbbell pull-overs

The list goes on, use a wide variety.

As for the rep range same thing, use a wide variety of reps, my rep range is anywhere from 2-50 (serious) most sets being 6-20 I guess, I always like to pyramid so I usually increase the weight each set, this is the best way to train IMO.

[ForeverAlCapone]

creatine, not even once

[JOSEF RAKICH]

creatine, not even once

Funny you mention this, just had my first scoop of creatine in about 6 months.

[Libthetics]

awwwwwwwwwwwwwwesome progress.
Best part is you're from NZ and actually have an understanding for flexible dieting and nutritional science which is hard to come by >.<
Best of luck with all your goals in the fitness industry Josef

[JOSEF RAKICH]

awwwwwwwwwwwwwwesome progress.
Best part is you're from NZ and actually have an understanding for flexible dieting and nutritional science which is hard to come by >.<
Best of luck with all your goals in the fitness industry Josef

Thanks brah!

Good to see another Kiwi on these forums!

[SoMoBrah]

Very impressive, nice work bruh. Mirin'

[TheRunt]

Repn NZ all over.

[Gaueko]

So Jelly. Mirin'. You just motivated me moar.

[triplesticks]

damn!

[JOSEF RAKICH]

So Jelly. Mirin'. You just motivated me moar.

Thanks brah!

[T00thus]

You have inspired me to cut some fat instead of bulking like a fat powerlifter. You also seem like a really chill dude. Respect.

[JOSEF RAKICH]

You have inspired me to cut some fat instead of bulking like a fat powerlifter. You also seem like a really chill dude. Respect.

Glad to inspire bro!

All the best with your cut!

[Flystunna]

Funny you mention this, just had my first scoop of creatine in about 6 months.

Gotta love u for that one lol, can't remember the last time I had a scoop of creatine..maybe 2 years ago lol? And I didn't look like I do now back then..I think it's way too overrated I'm not saying its crap but ppl should really just try mastering their diets and get enough rest cause that's what it's all about..and I don't even hate creatine it's just that I've always been too lazy to consistently take it plus I also don't like the watergains that come along with it xd

[White_Goodman]

just read ur site on deloading, seems like a fair description of what ive been going through, maxed my lifts out at 19 and have stagnated at a plateau since (lifting regularly now 11 years)

cheers

[Asp1]

manlet of peace!!

Jelly of your form. Been following u on ******** for a long time. Nice to see u posting again. :-)

Where do u find your motivation to keep going?

[JOSEF RAKICH]

just read ur site on deloading, seems like a fair description of what ive been going through, maxed my lifts out at 19 and have stagnated at a plateau since (lifting regularly now 11 years)

cheers

Yeah bro, may be a time for a de-load week then.

manlet of peace!!

Jelly of your form. Been following u on ******** for a long time. Nice to see u posting again. :-)

Where do u find your motivation to keep going?

U WOT M8?

Thanks man! Glad to be posting again! I don't know exactly where my motivation comes from, I guess its a bit of everything.

[john.macD]

Looking sickening. Motivation for my cut at the moment!

[JOSEF RAKICH]

Looking sickening. Motivation for my cut at the moment!

Thanks brah!

All the best with your cut!

[NOTommy]

Your physique is extraordinary! Definitely an inspiration.

Repped.

[JOSEF RAKICH]

Your physique is extraordinary! Definitely an inspiration.

Repped.

Thanks bro, here is some greens back at you.

[Horizon92]

Rakich when I masturbate I oftentimes, for a blink of an eye, imagine you.


now rep me

[JOSEF RAKICH]

Rakich when I masturbate I oftentimes, for a blink of an eye, imagine you.


now rep me

[Libthetics]

Will you be in attendance of RNV this year? If so i'll look out for youu and say whatup if i see you therre , haha

[JOSEF RAKICH]

Will you be in attendance of RNV this year? If so i'll look out for youu and say whatup if i see you therre , haha

Yup sure will be!

If you see me come up and say hi!