Muscletech Clear Muscle

[braskibra]

What's Up BB

Merry Christmas to all

Today is the perfect day to begin my 3 month (120 day, 12 weeks) log of clear muscle.

Training Overview:

Program is going to be similar to project mass so i might as well post up the program

http://www.bodybuilding.com/fun/jake...ss-day-25.html

3 blocks (mesocycles) 4 weeks long
6 workouts every 8 days hitting each bodypart in a push, pull, and legs type format followed by a day of rest with some cardio

Also, there will be intermittent overreach phases built in and I plan on ending the program with a 2-3 week overreach followed by a week of "relative rest"


Supplements
Clear Muscle will be dosed as instructed
Occasionally a preworkout (#shatter muscletech or Myoblitz RCS) ill inform the log when I use
Whey protein in the form of a shake as a snack




Guns out lets do this:

[braskibra]

[yanboulay]

In!

[kissdadookie]

In.

[DrJekyIIMrHyde]

Subbed

[llahhsoj]

What's up man? Thanks for getting this up. I'll have to look more into Project Mass, looks good from a quick glance. There is a lot of variation with the programs and what not. I haven't done one in a long time, so this may be a candidate.

[braskibra]

In.

good to have you bro!

[braskibra]

What's up man? Thanks for getting this up. I'll have to look more into Project Mass, looks good from a quick glance. There is a lot of variation with the programs and what not. I haven't done one in a long time, so this may be a candidate.

yeah def, its going to be a similar split per say, i tend to choose my own exercises etc and also do different intensifying techniques but all in all its going to be 6 workouts in 8 days with each bodypart getting hit twice, might as join me brother!

[braskibra]

Subbed

get in dude!

[braskibra]

Here is some info on techniques i will be using during this log which hopfully will not bog down the log too much:

Intensity Techniques
Restricted blood flow:

Hypoxia and resistance exercise: a comparison of localized and systemic methods.
Scott BR1, Slattery KM, Sculley DV, Dascombe BJ.
Author information
Abstract
It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles. Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise. Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia. More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises. However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus.


post-activation potentiation

Post-Activation Potentiation Enhances Upper and Lower Body Athletic Performance in Collegiate Men and Women Athletes.
Evetovich TK1, Conley DS, McCawley PF.
Author information
Abstract
The purpose of the present study was to determine the effect of Post Activation Potentiation (PAP)-inducing activities in four separate studies examining vertical (VJP) and horizontal (HJP) jump performance, shot put performance (SPP), and sprint performance (SP), in NCAA Division II athletes. Study One: Twelve male (mean±SD, age=20.2±2.0 y, height=178.1±6.2 cm, weight=73.3±6.43 kg) and eight female (age=20.1±1.0 y, height=169.6±5.5 cm, weight=59.8±7.6 kg) track athletes participated in HJP and VJP testing before and after performing a Parallel Back Squat (PBS) at 85% 1RM. Study Two: Ten (6 male, 4 female) shot put throwers (age=20.6±0.7 y, height=182.1±9.8 cm, weight=102.8±23.6 kg) participated in SPP testing for control (C), 3RM bench press (BP), and 3RM PBS protocols. Study Three: Seven football players (age: 20.4±1.6 y; weight: 87.8±8.3 kg; height: 184.3±7.2 cm) participated in SP testing before (PBS1) and after (PBS2) performing a 3RM PBS. Study Four: Eleven football players (age=20.3+1.8 y, height=180.6+7.5 cm, weight=86.1+12.8 kg) participated in VJP testing for C and 3RM PBS protocols. Results of Study One: There was a significant (p<0.05) increase in VJP (PRE = 61.9±12.3 cm; POST = 63.6±11.6 cm) and HJP (PRE = 93.7±11.0 cm; POST = 95.9±11.5 cm). Study Two: SPP following PBS (11.67 + 1.92 m) was not different versus C (11.77±1.81), but BP (11.91±1.81 m) was significantly greater (p<0.05) than both PBS and C. Study Three: SP time was significantly lower for PBS2 (4.6014±0.17995 sec) versus PB1 (4.6557±0.19603 sec). Study Four: There was no difference in VJP for C (68.35±2.16 cm) versus PBS (68.12±2.51 cm). Our data shows that a 3RM PBS resulted in significant improvements in VJP, HJP, SPP, and SP in NCAA Division II male and female athletes. Strength and conditioning practitioners should potentially alter their warm-up programs to include PAP protocols to enhance performance of power athletes. However, there were non-responders in each study and coaches and athletes need to determine whether it is worthwhile to identify non-responders before implementing PAP protocols.

[braskibra]

rest periods

The effect of inter-set rest intervals on resistance exercise-induced muscle hypertrophy.
Henselmans M1, Schoenfeld BJ.
Author information
Abstract
Due to a scarcity of longitudinal trials directly measuring changes in muscle girth, previous recommendations for inter-set rest intervals in resistance training programs designed to stimulate muscular hypertrophy were primarily based on the post-exercise endocrinological response and other mechanisms theoretically related to muscle growth. New research regarding the effects of inter-set rest interval manipulation on resistance training-induced muscular hypertrophy is reviewed here to evaluate current practices and provide directions for future research. Of the studies measuring long-term muscle hypertrophy in groups employing different rest intervals, none have found superior muscle growth in the shorter compared with the longer rest interval group and one study has found the opposite. Rest intervals less than 1 minute can result in acute increases in serum growth hormone levels and these rest intervals also decrease the serum testosterone to cortisol ratio. Long-term adaptations may abate the post-exercise endocrinological response and the relationship between the transient change in hormonal production and chronic muscular hypertrophy is highly contentious and appears to be weak. The relationship between the rest interval-mediated effect on immune system response, muscle damage, metabolic stress, or energy production capacity and muscle hypertrophy is still ambiguous and largely theoretical. In conclusion, the literature does not support the hypothesis that training for muscle hypertrophy requires shorter rest intervals than training for strength development or that predetermined rest intervals are preferable to auto-regulated rest periods in this regard.


I am going to change rest periods during the week with one day being 3-5 min and the other day approx 1 min

[braskibra]

Finally sets:

Im going to be doing a higher volume program

Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis.
Krieger JW1.
Author information
Abstract
Previous meta-analyses have compared the effects of single to multiple sets on strength, but analyses on muscle hypertrophy are lacking. The purpose of this study was to use multilevel meta-regression to compare the effects of single and multiple sets per exercise on muscle hypertrophy. The analysis comprised 55 effect sizes (ESs), nested within 19 treatment groups and 8 studies. Multiple sets were associated with a larger ES than a single set (difference = 0.10 +/- 0.04; confidence interval [CI]: 0.02, 0.19; p = 0.016). In a dose-response model, there was a trend for 2-3 sets per exercise to be associated with a greater ES than 1 set (difference = 0.09 +/- 0.05; CI: -0.02, 0.20; p = 0.09), and a trend for 4-6 sets per exercise to be associated with a greater ES than 1 set (difference = 0.20 +/- 0.11; CI: -0.04, 0.43; p = 0.096). Both of these trends were significant when considering permutation test p values (p < 0.01). There was no significant difference between 2-3 sets per exercise and 4-6 sets per exercise (difference = 0.10 +/- 0.10; CI: -0.09, 0.30; p = 0.29). There was a tendency for increasing ESs for an increasing number of sets (0.24 for 1 set, 0.34 for 2-3 sets, and 0.44 for 4-6 sets). Sensitivity analysis revealed no highly influential studies that affected the magnitude of the observed differences, but one study did slightly influence the level of significance and CI width. No evidence of publication bias was observed. In conclusion, multiple sets are associated with 40% greater hypertrophy-related ESs than 1 set, in both trained and untrained subjects.

[braskibra]

Day 1: Project Mass

So today was the first day to supplement with Clear M, as it worked out I ended up sandwiching my workout with 4 caps of CM which was great

Dosing:
2 morning
2 preworkout
2 pre bed/post workout

Preworkout: 1 scoop #shatter (160 mg caffeine) needed it after work, don't need it on weekends etc also creatine free so don't have that confounding variable


Since I was unable to get into the gym this week due to the holiday I figured I would get in a full upper body day

The official Project Mass split will begin Sunday

Today was a simple circuit day to get my lungs, cardiovascular, and nervous system ready for this monster training program

Bench Press with resistance bands superset with bodyweight horizontal pull ups (approx 30 pounds of band tension)
175 +30 x 10 reps, BW HPU x 15 reps (30s rest after)
185 + 30 x 6 reps, BW HPU x 15 reps (30s rest after)
185 + 30 x 6 reps drop set x 135 + 30 x 5, drop set 135 x 5, HPU plus weight vest x 15 reps, drop set HPU x BW x 10 reps

Push-Ups with one arm elevated on med ball tri set with plank held on barbell with lat pulldown
10 PU +20s plank on barbell + 10 reps lat pulldown x 150 (30 s rest)
10 PU +20s plank on barbell + 10 reps lat pulldown x 150 (30 s rest)
10 PU +20s plank on barbell + 10 reps lat pulldown x 150 (30 s rest)

Incline Chest Press superset with DB ROW standing
75# x 8, 85 x 8(30s rest)
75# x 8, 85 x 8 (30s rest)
75# x 8, 85 x 8 (30s rest)


Circuit:
Barbell curl
Tricep Dip
Lateral raises
back extensions
russian twists

6 rounds
2 sets x slow tempo, 2 sets x moderate tempo, 2 sets x explosive tempo

[Sephra]

gotta love banded bench press. I love my set of bands for explosiveness

[braskibra]

gotta love banded bench press. I love my set of bands for explosiveness

I'm toast today! Dom's out the wazoo

[emergency]

solid start to this bb! this is one program the is going to be interesting to follow along

[kissdadookie]

I'm toast today! Dom's out the wazoo

Killed it

[ectobryan]

In...I'm extremely interested in the BFR training...reading so much about strength improvements with it, but not as much on muscle size growth with it...

[braskibra]

In...I'm extremely interested in the BFR training...reading so much about strength improvements with it, but not as much on muscle size growth with it...

its more studied for hypertrophy as opposed to strength gains

[braskibra]

solid start to this bb! this is one program the is going to be interesting to follow along

good, come along for the ride

[braskibra]

Day 2 off
Day 3

Leg strength oriented workout: rest periods 3 minutes

Calf raises: 350# x 5 sets x 5 reps

Single Leg leg press: 150# x 4 sets x 3-5 reps

Front Squats:
185 x 5
205 x 4
215 x 3
215 x 3

High Step Up:
60# dbs x 4 sets x 5 reps

Leg Press: 7 plates x 4 sets x 3 reps




Clear Muscle 2 in the morning, 2 preworkout, 2 prior to bed


Great workout ! Diet has been good too!

[braskibra]

Day 4 tonight: pull day tomorrow will be push

[braskibra]

Day 4 Pull

Today was strength oriented pull workout

Dosage of clear muscle 2 morning 2 afternoon 2 preworkout


Barbell Row:
245 x 4
245 x 3
245 x 3
245 x 3

T-bar row:
3 45's
1 25
1 10

4 sets x 3 reps

Barbell Curl:
110 x 5
110 x 4
110 x 4
110 x 4

Single arm shrug on machine:
4 plates x 8 reps
x 8 reps
x 8 reps
x 8 reps


good start! lets see where we take this

[VO2Maxima]

In on this. Be interesting to see how you integrate occlusion training into Project Mass.

[braskibra]

In on this. Be interesting to see how you integrate occlusion training into Project Mass.

Ive used it long before project mass included it, about 3 years ago but havent done it in about 6 months

[llahhsoj]

In on this. Be interesting to see how you integrate occlusion training into Project Mass.

I haven't tried occlusion training before.

[braskibra]

I haven't tried occlusion training before.

ur missing out!

[VO2Maxima]

I haven't tried occlusion training before.

Craziest pumps of my life haha. And I got it with ridiculously light weights.

Braskibra, what do you use? Wrist wraps and knee wraps?

[yanboulay]

it sounds interesting, what are you guys using and do you know if its tight enough ... or too much? Can I use it when I train my neck (jk) But seriously I am interested by this. i guess I'll have a search on google.

[emergency]

nice lifts yesterday bro!