Just finished my first semester of college so I have a lot of time to workout now. Gonna start your program tomorrow!!!
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Thread: The Official K.O.H.T. V2 Thread
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12-15-2012, 07:06 PM #61Take nothing for granted and enjoy life as a whole, the ups and downs, its all part of the ride and makes us who we are. -saffaBRAH (RIP)
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RIP mainsqueeze530 1991-2013
SACRAMENTO KINGS
SAN FRANCISCO 49ERS
Starting weight: 119
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12-16-2012, 08:48 PM #62
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12-17-2012, 02:18 AM #63
- Join Date: Apr 2012
- Location: London, Greater London, United Kingdom (Great Britain)
- Posts: 2,703
- Rep Power: 1515
I bet changing the plates for all these exercises took most of your time. lol
Good gains but its funny how you think that your program is the most effective out there. Strange how people with 10x your knowledge and 100x your experience never figured it out. Also puberty is a large factor here. I used to be scrawny kid at the age of 15, then over a year I went from 110lbs to some 150lbs by simply eating more and not even lifting. Good gains but by no means amazing. Gain that amount of muscle when you're like 20 and people will kiss your feet. lolGetting me some gains
Lifting log http://forum.bodybuilding.com/showthread.php?t=154103&p=103762993#post10302993
My lifting gear part 1 (bodysolid power rack, bench, lat attachment) http://forum.bodybuilding.com/showthread.php?t=1509633
My lifting gear part 2 (bodypower weights, texas power bar) http://forum.bodybuilding.com/showthread.php?t=151184793&p=1011390903#post10110903
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12-17-2012, 09:55 PM #64
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12-17-2012, 09:55 PM #65
- Join Date: Oct 2009
- Location: New Jersey, United States
- Age: 34
- Posts: 5,637
- Rep Power: 14649
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12-17-2012, 10:42 PM #66
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12-18-2012, 03:28 PM #67
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12-18-2012, 04:24 PM #68
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12-18-2012, 04:24 PM #69
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12-19-2012, 11:27 PM #70
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12-20-2012, 04:30 AM #71
- Join Date: Apr 2012
- Location: London, Greater London, United Kingdom (Great Britain)
- Posts: 2,703
- Rep Power: 1515
Getting me some gains
Lifting log http://forum.bodybuilding.com/showthread.php?t=154103&p=103762993#post10302993
My lifting gear part 1 (bodysolid power rack, bench, lat attachment) http://forum.bodybuilding.com/showthread.php?t=1509633
My lifting gear part 2 (bodypower weights, texas power bar) http://forum.bodybuilding.com/showthread.php?t=151184793&p=1011390903#post10110903
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12-24-2012, 10:13 PM #72
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12-25-2012, 03:18 PM #73
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12-25-2012, 03:47 PM #74
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12-25-2012, 05:20 PM #75
alright Eric i looked at your program. despite my not wanting to try it due to it mostly being non-conducive with my goals i think it looks like a pretty solid routine.
going to Sticky this for a few days but YOU better be ready to defend this program from the regulars in this section. while your program has a lot of elements of hypertrophy routines across the board you have named this one as the MOST OPTIMAL. i think that will be the hardest thing to defend lol.
good luckYou would be surprised just how much time I have to waste.
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12-25-2012, 05:25 PM #76
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12-25-2012, 05:31 PM #77
So you think 3 times per week is the optimal frequency?
I was thinking of doing something like U/L off P/P/L after I'm done strength training (yes strength base is a myth, however I would like some decent numbers)
Just curious as to what your input would be on that. Currently am doing fullbody 3-4 times a week~Jesus Christ Is My Savior Crew~
The land at the end of our toes goes on and on,
The sand at the core of our bones continues on
Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?
Art thou prone to such insurmountable force upon thou biceps?
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12-25-2012, 06:11 PM #78
Basic upper/lower and push/pull/legs splits are both good and better than something like a bro split but your gains, both in terms of size and strength, will be slower than on a program such as KOHT. I did a basic upper/lower from January until late June and if you go back and look at some of my older videos, you can see that I was tiny compared to now.
Also, the thing about PPL is that you're spending six days a week in the gym compared to five with KOHT, yet you're training everything with a 2x per week frequency compared to 3x. I don't know about you but I like to make the most efficient use of my time at the gym.
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12-26-2012, 06:05 PM #79
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12-26-2012, 08:01 PM #80
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12-26-2012, 09:35 PM #81
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12-27-2012, 12:21 AM #82
so you spent 20 hours a week in the gym, and ate at a intake of roughly 4.5k cals a day (which is a lot for me at 230) all while essentially going through puberty, and you honestly believe its cause you routine you put on size....you could of done any decently well written program like ss, wsbb, 5x5, PHAT while doing all those things and you would of put on size.......you'd be crazy to believe otherwise...
edit: what were you doing in the gym nearly 4 hours a day?
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12-27-2012, 12:28 AM #83
Mostly resting in between sets.
If you believe that to be the case, I challenge you to find me pictures of a natural on one of those programs who can match my one year progress. Also, find me pictures of a natural on one of those programs who can match Greekmanman's 2.5 year progress. Like I said in the video I posted a few posts back, you just do not get these results on programs like SS.
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12-27-2012, 12:39 AM #84
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12-27-2012, 01:15 AM #85
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,399
- Rep Power: 150401
I would be interested in seeing how your program differs from his. Being optimal implies there is no better, and if we were to base effectiveness on results, I would be more interested in your program.
Based on videos in your youtube channel, most of your gains seem to be current. I want to see photos from 3 months ago, and from 6 months ago. Judging by your video logs on youtube, you made almost nothing for gains from when you first started posting vids until about 3 months ago. Unless you or Greekman are willing to piss in a cup, I wouldn't claim natural. For someone that is using his own progress to promote a program, your reporting is poor.
Will this program work? Sure. High rep face pull and curls on "power day" optimal? Redundant? I still say yes. I think is unneeded movements that seem to be throw in. Why would someone need pressing from so many angles and flies on "power day"? The program has the feel of trying to cram everything into a program for the sake of programming everything in.
It isn't horrible... in fact it's a decent program. I just don't think a two hour program 5 days a week is optimal if you can get the results with less time. I also believe cleaning it up and making the program needlessly "epic" would make it more "optimal".
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12-27-2012, 01:41 AM #86
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12-27-2012, 01:53 AM #87
- Join Date: Sep 2011
- Location: New Hampshire, United States
- Age: 47
- Posts: 16,399
- Rep Power: 150401
Right think. I fully appreciate the science when it comes to training. I also appreciate that everyone will invariable have an opinion based on personal research, sources used and personal experience. So yes IMO;
. It would seem "out of place" to have isolation work or higher rep range work on "power day".
. Power day should be focused, on well... power.
. You can get better work, with fewer movements with increased volume per movements on tension days.
. I believe the following changes could make the program "flow" better, and make it less cumbersome.
Yes these are opinions. My apologies... I didn't realize that you were not up for discussing the program. I wish you and your program the best.
Good Luck with all your fitness goals in 2013.
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12-27-2012, 02:12 AM #88
The power days are focused on low rep work. 8/12 of the exercises are in the 4-6 rep range on upper power day; 7/9 on lower power and that's due to the ab work.
This would defeat the purpose of the whole "specialization" aspect of the program.
If you find doing high volume or multiple exercises to be too cumbersome, then you can do SS and get the results that come with it. This program was made for people who are looking to optimize their results and who are willing to put in the work.
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12-27-2012, 02:17 AM #89
- Join Date: Oct 2009
- Location: New Jersey, United States
- Age: 34
- Posts: 5,637
- Rep Power: 14649
lol this is going places now.
The only difference between what I run is that the exercises are cut down; 2 for 3 sets each instead of 3 for 2 sets each. I have to look again but other than that I don't recall a difference other than maybe exercise selection, due to preference.
Also, lifetime natty here and would be willing to be tested whenever, whereever; urine, blood, hair follice whatever is most stringent. When I compete in 2014 I'll be competing in the IFPA most likely and will be willing to pay for my own drug testing.Admin @ No Bull**** Bodybuilding: ********.com/nobull****bodybuildingverified
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12-27-2012, 02:21 AM #90
Most "optimal" for what?
2 sets per exercise is far from optimal from optimal in terms of transmutation of fitness gains into an overall progressive tension overload in the long term. Many sets of an exercises is required to establish neural gains in that movement pattern which is necessary for strength gains beyond novice status.
There are also like 15 exercises per day. Maybe an IFBB pro would do an exercise count like that, but not only is it unnecessary for an intermediate, its counterproductive to establishing a progressive overload because the SAID principle requires specificity in exercise to transmutate strength gains into other exercises.
There is literally no reason at all to throw in so much isolation work at the cost of valuable compound movements, especially in a beginner who this is supposed to be geared towards.
The end all to hypertrophy is not this magical protein elevation window that is preached on about, higher or low frequencies can and will be compensated by either larger or smaller fluctuations in synthesis depending on the magnitude of the load, the #1 most important factor by a wide margin is progressive overload in a novice lifter.Last edited by LegosInMyEgos; 12-27-2012 at 02:34 AM.
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