the bodybuilding truth

thats what I like about this, it humbles the shit out of you! you may have to tweak the routine a little bit, but alll in all, if you're seeing results, then it's all good.

At first I was kinda skeptical when I read the article, but I needed a new routine, so I figured I give it a try and man, this is I feel, has been a good switch for me.
There's thousands of routines and articles claiming they have the routines that works. yeah, yeah, well even though I was a little skeptical about this, I liked that it had that old school feel to it and said fuck it, dudes back in the day had awesome physiques, and if this worked for them, might as well try it!

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Tried the ab workout yesterday...basically a straight 10 minutes of that static crunch variation he described...No real soreness in my abs today, and I usually do have soreness after ab-day with decline crunches, cabel crunches, and leg lifts. Anyone care to comment here? Oh well...in other news, the 'cooked calves' routine really did cook my calves in very little time...I'm very happy with that exercise.

I like that ab exercise. Matter of fact when I was doing the personal trainer thing, I showed it to the other trainers at the gym and everyone was doing a few days later lol. If you can hold that for 10 minutes u need to add weight tho. Go as far down as u can, when you master that, extend your arms, when u master that hold some weight and do nice slow reps. As for the calves is that the 100 or so reps just shaking it off in between? Cuz if it is I've been trying that for a couple weeks now. Right now I've been too busy with work (and drinking...at least I'll admit it) to really do much more than maintain, but I'm trying to get serious again soon, so I'll let u know how it goes....

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^^^^^^^^^^^^
you're right about the ab routine, your abs will definitely get accustomed to the excercise. when I first started it, it took me a little while to get used to it (about a week) but during that period, I could definitely tell that it was working my abdominals in a different way than a crunch or leg lifts. the day later I could tell I worked them really good.

"Originally Posted by Condor
Tried the ab workout yesterday...basically a straight 10 minutes of that static crunch variation he described...No real soreness in my abs today, and I usually do have soreness after ab-day with decline crunches, cabel crunches, and leg lifts. Anyone care to comment here? Oh well...in other news, the 'cooked calves' routine really did cook my calves in very little time...I'm very happy with that exercise."

now that im used to the excercise now, i'll switch it up by either using weight like skrilla said, or i'll extend the static just a little longer, like 15 seconds instead of 10. also another slight variation I kinda discovered (by accident) was when I was starting these, my feet was raising off the floor and I was slightly falling back, then i would kinda do a mini crunch to pull myself back and stabilize myself. when I did this I could feel it in my lower abs, in which it felt really good because it tore my abs up.

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Thanks for the feedback FCR and SK...I'm going to give the ab routine some more time and take both of your advice on proper form...


Yeah, I went to 75 for my first time trying this exercise, as suggested...and I'll try to bump it up to 100 the next time. Let us know how its going. Today I'm trying the shoulder/trap routine and I'll report back; Kartel, I see you thought the shoulder routine used too much traps...ill let you know how it went. Later fellas

How did it go?

Kartel

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VET at a few,VIP at couple prolly Elite somewhere else.

Integrity and loyalty are the foundation of my character.
Tired does not mean weak,injured does not mean weak,only WEAK means WEAK
-"Persaverance is not a long race,but many short ones right after another."-Walter Elliot-

I'm going to have to agree with you that it didn't really demolish my shoulders. The partial barbell presses were ok, but i just assume do dumbell presses...the static lateral raise was also alright; not so much of a deviation from normal routine. I felt like the static hold in the "W" position hit my traps harder than my shoulders. I did like the actual trap routine he laid out, and since I do shoulders/traps on the same day, it transistioned pretty smoothly. Overall I think I'll keep most of my regular shoulder routine the same, and incorporate a decent amount from the trap routine (which wasn't all that novel, but still good info)

Condor

I agree with the trap routine I thought it was pretty decent.I think I am gonna do the same and just add the trap routine at the end of my own shoulder routine.

Other than that I like the other workouts.

For the back routine I do:

Reverse push up(in power rack with swiss ball)
superset with
Pull ups

Sternum pull ups
superset with
Rope pull ups (tea towels wrapped over pull up bar)

I do both of these twice in circuit fashion

Then I do 10 sets of 6-10 Bent over barbell rows

Kartel

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VET at a few,VIP at couple prolly Elite somewhere else.

Integrity and loyalty are the foundation of my character.
Tired does not mean weak,injured does not mean weak,only WEAK means WEAK
-"Persaverance is not a long race,but many short ones right after another."-Walter Elliot-

wanted to bring this back up and get some feedback on how your guy's routine have been since starting. with me i've noticed better definition with my chest, definitely with the sweep area. everything else looks more defined, but havn't really acquired any strength gains, but im also dieting/cutting so I know that is a factor.

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Hey, I have been incoportating about 80% of his ideas into my workouts and they have been going great...Big Props to the Chest in Time and Cooked calves...also, the squat routine has given me the same workout (maybe even more) with much less weight, so my knees are greatful. One of the best things about his philosophy is the intensity, which cuts down on time while also being more anabolic IMO...So basically, more muscle with less workouts. Anything that I tried at least twice but still didn't find it great (shoulder workout) I am still incoporating his ideas into my pre-existing routine and it's going really well. Thats all I have to update for now...I was going to ask about his steroid philosophy, but I should probably post that in the juice box...I remember the author saying short cycles of Primo as some of the 'safest' steroid use, but I haven't stepped into the dark side yet so I should probably save that for another thread.