IRON INTELLIGENCE Q&A: Evan Centopani's 12-Week Muscle Building Plan

[Animal Rep]

The official Q/A thread for those following Evan Centopani's "Iron Intelligence" 12-week muscle building program. "Iron Intelligence" is a thinking man's approach to strength and muscle gains, fusing intensive and instinctive training in the gym with a thoughtful, smart approach to that training. You can sign up and get all the info here:

www.bodybuilding.com/IronIntelligence

If you've started, you may have questions. Evan Centopani has answers. Post them up here.

[Universal Rep]

Here's the Program Overview

"People forget that hard-and-heavy training is the number-one tool you have to get in shape. By the time you complete this trainer, if you do what you're supposed to do and bust your ass, you'll not only be stronger and bigger, you'll also be better conditioned and able to function at a higher level. You'll be able to train at a level that most other people can't hack. Your standard is going to be higher." – Evan Centopani

Phase I: Strength
Phase II: Size
Phase III: Conditioning

http://www.bodybuilding.com/fun/iron...-overview.html

[Universal Rep]

Day 1: Legs

"The first four-week phase of Iron Intelligence is designed to build raw strength. You'll be doing relatively low reps with heavy weight, but your ultimate goal is to be able to use a similarly heavy weight for high reps. So the more strength you can build, the more weight you can carry into a higher rep range and build new muscle. Think of it this way: Squatting 405 for 2-3 reps won't help you build a ton of mass, but squatting 405 for 15-20 will. There's no way your legs aren't taking on new dimensions with that kind of training stimulus." – Evan Centopani

http://www.bodybuilding.com/fun/iron...nce-day-1.html

[naturalguy]

This is a solid program, I have no doubt it would be effective if someone applies themselves to it

[getbigordie18]

The official Q/A thread for those following Evan Centopani's "Iron Intelligence" 12-week muscle building program. "Iron Intelligence" is a thinking man's approach to strength and muscle gains, fusing intensive and instinctive training in the gym with a thoughtful, smart approach to that training. You can sign up and get all the info here:

www.bodybuilding.com/IronIntelligenceIf you've started, you may have questions. Evan Centopani has answers. Post them up here.

looks like a great program.I love animal apparel. I am a USAPL powerlifter at 93kg. I would love to try out some of the animal products. How would i go about becoming a universal/animal sales rep currently i have only competed in 1 meet but I am looking on helping out your brand if possible. I am doing my 2nd powerlifting meet on December 4th in Rhode Island. looking to hit a 240 kg deadlift(528 pounds)125 kg bench press(275 pounds) and a 185 kg squat (407 pounds). I know its not that impressive yet however i am only a young 20 year old on the journey to be the best 93kg lifters like Jesse Norris and Layne Norton in the IPF.

[EvanCentopani]

Looking forward to any questions you guys might have. Fire away...

[PeteJonesHTX]

4 weeks doesn't seem like nearly enough time to build a whole lot of strength. ..

[EvanCentopani]

4 weeks doesn't seem like nearly enough time to build a whole lot of strength. ..

It's natural that everyone will progress at a different rate and if a person were to need more time with one or more phases of the program, you could certainly make it last a little longer.

[Squid24]

For weeks 5-8, for me, looks like a lot of work on the shoulders back to back. Is there a reason why so close together like that?

[Universal Rep]

4 weeks doesn't seem like nearly enough time to build a whole lot of strength. ..

Depends on a lot of factors that will vary from individual to individual. Are you a pro or a beginner who just started? Or something in between? What are your goals for building strength, adding 5% to your lifts? Looking to add 25%? Etc.

[getbigordie18]

Looking forward to any questions you guys might have. Fire away...

It looks like low in volume. Would you recommend a powerlifter to follow this program following my meet in December? Right now i am following some daily undulating periodization.

[Jdot5]

I noticed deadlifts on both leg and back day, any reason in particular for that?

[Universal Rep]

It looks like low in volume. Would you recommend a powerlifter to follow this program following my meet in December? Right now i am following some daily undulating periodization.

Just as an aside and as you are a powerlifter, we do have Q/A threads for sponsored athletes including Dan Green, Andrey Malanichev, etc. Wasn't sure if you knew. These are just a few, World Record holding guys:

Dan: http://forum.animalpak.com/showthrea...BOSS-Dan-Green
Andrey: http://forum.animalpak.com/showthrea...ev-Talks-POWER
Jeremy Hoornstra: http://forum.animalpak.com/showthrea...does-J-HO-know

[Universal Rep]

http://www.bodybuilding.com/fun/iron...pplements.html

[EvanCentopani]

For weeks 5-8, for me, looks like a lot of work on the shoulders back to back. Is there a reason why so close together like that?

Indirectly, the main reason is to help ensure that people don't miss back or leg training! As the program moves into the second phase and the number of days in the gym increase from 3 to 4, I want to be absolutely sure that people DO NOT skip back or legs. Based on my experience, people tend to miss days as the week goes on...especially when back and legs are on the menu. SO, by placing them first in the order, it leaves no choice but to train shoulders and chest on back to back days. Have you found that training chest and shoulders back to back takes away from your shoulder training?

[EvanCentopani]

I noticed deadlifts on both leg and back day, any reason in particular for that?

Deadlifts are, in my opinion, the best movement for hamstrings BUT in order to be most effective should be performed along with other hamstring movements...to do them once a week as part of back training would, in my opinion, be insufficient. Based on personal experience and what I've observed in people that I've trained, deadlifitng twice each week allows both greater hamstring and back development.

[EvanCentopani]

It looks like low in volume. Would you recommend a powerlifter to follow this program following my meet in December? Right now i am following some daily undulating periodization.

I don't know that it would be ideal for you. From what I understand, post-meet most powerlifters go through a period of rest or lighter training; no? Please forgive me as I'm ignorant in this area. Keep in mind; all out HEAVY lifting is the basis of this program...if that works for you post comp. then that's great.

[Squid24]

Have you found that training chest and shoulders back to back takes away from your shoulder training?

Not taking away from, more like it hurts to lift OHP after a day of flat and incline bench. If I go heavy on Thur, I would end up going light on Fri

[TreeTrunkLegs]

Hey brother! Once you hit a plateau with growing and gaining weight, how many calories do you suggest adding to keep moving? Or do you suggest doing the calculations over again and starting fresh at your new weight?

[EvanCentopani]

Not taking away from, more like it hurts to lift OHP after a day of flat and incline bench. If I go heavy on Thur, I would end up going light on Fri

Sorry for so many questions but when you say that it hurts to OHP the day after chest, is it because the muscle is already sore or is it a joint/tendon thing? Either way, I suppose if it's a problem then rearrange the order of training days to better suit you.

[EvanCentopani]

Hey brother! Once you hit a plateau with growing and gaining weight, how many calories do you suggest adding to keep moving? Or do you suggest doing the calculations over again and starting fresh at your new weight?

Yoooo! If I had to nail down a number I would say that the addition of 300-400 calories per day should keep things moving. I was always told that the addition of 200 calories per day was the way to do it but that was always a slow boat to China for me. And I suppose it does depend on the person's metabolism and other factors.

[TreeTrunkLegs]

Yoooo! If I had to nail down a number I would say that the addition of 300-400 calories per day should keep things moving. I was always told that the addition of 200 calories per day was the way to do it but that was always a slow boat to China for me. And I suppose it does depend on the person's metabolism and other factors.

Perfect! You the man. Road to 250! haha

[whiskeyjackie]

Hi!

Would it be OK to do straight leg deadlifts on leg day and conventional deadlifts on back day?

Thanx!

[Metalmank]

Interesting program.

Is this program for all levels?

I mite consider this once I get to my bulking phase.



Also with Phase 3

Monday: Shoulders and triceps
Tuesday: Quads
Thursday: Back
Friday: Chest, biceps, and abs
Saturday: Hamstrings and calves


I noticed that you have wednesday as the rest day I'm assuming and you have saturday as a w/o day.

If I was to run this program, Saturday would not be a day I could workout. So therefore could one just push things back a day and run it Mon-Fri. Putting hams and calves on friday

[naturalguy]

There is an app for this program that is available on IOS & Android, it's pretty detailed and a great way to keep track of your progress

[Universal Rep]

There is an app for this program that is available on IOS & Android, it's pretty detailed and a great way to keep track of your progress

You can get the "IRON INTELLIGENCE" app for Google or Apple here.

Google Play
https://play.google.com/store/apps/d...centopani.iron

iTunes
https://itunes.apple.com/us/app/iron...174149724?mt=8

[ueuniq]

So just got done with day 1. Am just a bit nervous that during the 1st month, there might be quite a bit of fat gain because of the low volume. Also would my shoulders and arms be negatively affected since we aren't doing any direct work for them during phase 1?
Thanks again for your help

[Squid24]

Sorry for so many questions but when you say that it hurts to OHP the day after chest, is it because the muscle is already sore or is it a joint/tendon thing? Either way, I suppose if it's a problem then rearrange the order of training days to better suit you.

Right now, it's more of a Joint/Nerve thing, but my shoulders take a beating from Inclines...lol

[Filburt]

Hey. I just started this program and I am in my 3rd day. I am 6'1 and I weight 215 pounds. I'm looking to lose weight while doing this program. I've been sticking to a calorie deficit of 2200-2400 calories. Is there any advice you could provide for someone trying to slim down on this program. I have pictures of myself in my profile if it provides any assistance. I feel comfortable with my current weight now and I don't mind starting at this stage.

[necrologic]

I tried the back one today just to test it out. I'll start the actual program on Monday so my days will line up the best.

It's been about 4 years or so since I've done deadlifts. I got back into working out around May. I avoided deadlifts because my back was injured at the time. So today was the first time I've done them in awhile.

I believe I have a very weak lower back still. I did everything as the program suggested. Warmed up with just the bar. Tried 110lbs on the working sets. When I got the the 3rd work set of the deadlift my back started having pain. I believe my form is off being it had been so long since I've done one.

My question is :
Should I keep at the deadlift in the program, but start at an even lower weight to work up my back strength and form? Maybe warm up with 45lbs and do 65lbs work sets? I really don't want to deviate from the program by doing a ton of isolation movements to make up for it. I'd like to do deadlifts because I know they help with correct form. I'm doubting buying a belt will help too much. Then again I will admit I definitely am no where near an expert.

Thanks!