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Thread: "Growth Principles for Beginners"

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    Determined jAy_Dub's Avatar
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    "Growth Principles for Beginners"

    This is a great great great write up. I've read it many times. It was written by "Big A" the owner of the Professional Muscle boards. I can't say exactly who the guy is, because I have no idea (and neither does anyone else) but I do know he used to be a pro bodybuilder over in Europe.

    Let me know what you guys think.

    Oh and just remember, this is strictly aimed at the guys trying to get as big as possible.




    This is a general guide for beginning and intermediate bodybuilders that don't know the principles behind muscle growth yet or are not happy with the results that they are currently getting.

    We will go through training, diet and gear. I will
    tell you the principles behind everything that I
    recommend for you to do, so you can understand why
    certain things happen, so in the future you can fix
    problems yourself.
    Bodybuilding is a very simple and logical endeavour.
    Everything that you do has to be logical. Only logical
    actions will give you results. Every time that you
    come across a new principle, always ask yourself it it
    makes logical sense. If it does not, dump it!

    TRAINING

    Why does a muscle grow? Because it has to adapt. When
    does it have to adapt? When you expose it to something
    that it has not done before. When is something that it
    has not done before? When the muscle is taxed 100%.
    That's 100% effort. What's 100% effort? When you train
    to 100% PHYSICAL, not mental failure. So, to make the
    muscle grow, you have to train with 100% effort
    otherwise, the muscle will not adapt/grow.
    Now, using the above logic, for a set to be beneficial
    to your growth, it needs to be 100% effort. So, a 100%
    effort set of an exercise, will make you grow. Then,
    what is the point to do a second set of that exercise?
    You cannot go more than 100%. The muscle already has
    been taxed by 100% from the first set, so why should
    you do a second one? You will just eat into your
    recovery ability.
    So, you should only do one set to failure per
    exercise. Later on, I will describe the training
    program and how exercises and warm-ups are involved.

    A muscle will not grow until it's recovered. The
    muscle will not begin to recover until the nervous
    system is recovered. It takes roughly 24hours for the
    nervous system to recover from a workout. Only then
    will the muscle begin to recover and grow. So, you
    should never train 2 days in a row. Even if you train
    different bodyparts, you still use the same nervous
    system. You train 2 days in a row, your nervous system
    recovers, but by the time the muscles begin to, you
    train again, so the body has to concentrate again on
    recovering the nervous system.
    A training frequency of 3 days per week (Mon, Wed,
    Fri) is more than enough. Numerous pros, including
    myself, train like this offseason for maximum growth.
    Even if you use streroids, you still have to train
    like this. Steroids increase your recovery ability,
    but they also make you stronger at a quicker rate. The
    extra strength will give you the ability to train
    harder/tear more muscle tissue, so you will need the
    extra recovery that the steroids will give you.

    The following is a great training program that I
    recomend:

    Mon - Chest, Shoulders, Triceps
    * Incline press - warm-up sets, 1 work set
    * Flat flyes - 1 work set
    * Millitary press - 1 warm-up, 1 work set
    * Lateral flyes - 1 work set
    * Rear delt machine - 1 work set
    * Tricep pushdowns - 1 warm-up, 1 work set
    * Lying tricep extensions - 1 work-set

    Wed - Quads, Hams, Calves
    * Squats - warm-ups, 1 work set
    * Leg press - work set
    * Leg extension - work set
    * Leg curl - warm-up, work set
    * Stiff leg deadlift - work set
    * Standing calf raise - work set

    Fri - Abs, Back, Bis
    * Rope crunches - warm up, work set
    * Lat pull down - warm-ups, work set
    * Deadlift - warm-up, work set
    * Bent-over rows - work set
    * Shrugs - work set
    * Standing BB curls - warm up, work set
    * Concentration curl - work set

    You do a lot of warm-ups for your first exercise of
    the day. You do one warm-up for the first exercise of
    each bodypart, only to optimise the firing of te
    neuropathways.
    Let's use chest as an example - if for example your
    max (work set) in the incline press is 3 plates, then
    you do 2 warm-ups with the bar, 2 warm-ups with one
    plate, 1 warm-up with 2 plates and then your work set
    with 3 plates. The work set is a set where you fail at
    about 6 reps. Every workout, you have to do more reps
    or increase the weight in that work set (remember, the
    muscle has to do something that it has not done
    before). So if one work out you fail with 6 reps, the
    following nothing less than 7. When you reach 8 reps,
    the following workout you should do (increase) a
    weight where you can do minimum 4 reps. Then increase
    your reps again every workout until you reach 8 again,
    and so on. Each rep has a tempo of 2-1-1. That is 2
    seconds in the negative, one second in the contraction
    and 1 second in the positive.
    Then, after you fail in the incline press, you move
    straight to flat flyes. You do not need a warmp now
    because your chest is more than warm after you failed
    on presses.
    And that's it for chest. The basic routine stays the
    same. If you want variety, small changes as using DB's
    instead of BB or doing flat presse and incline flyes
    for example, is mor ethan enough variety to keep the
    muscle 'confused'.

    DIET
    VERY simple. Very important that you try to get as
    close to 500g of protein per day. Easiest way to do
    that is to have a whey protein shake in water with
    every meal. Fats and carbs DO matter. Calories
    don't count, macro nutrients (protein, fat, carb) do.
    If you get to add fat on, just cut out the fats and
    keep your carbs bellow 300g/day. That's all it is!
    Very simple, but hard to stick to, so not many people
    get results. On gear, the more protein you eat, the
    more you grow. Is as simple as that. Gear maximises
    protein synthesis.

    GEAR
    You need a testosterone base. 750mg/week is plenty.
    You need an anabolic - deca or Eq at 400mg/week is
    plenty. You need for optimum growth, a good oral like
    d-bol at 30mg/d or A-50 50mg/d.
    You use the test and the anabolic non stop. The oral
    is 4 weeks on 4 weeks off. Every 6th week (the half
    way point between the off oral period - so 2 weeks
    after you finish the oral) you have a blood test. If
    the blood test is OK, then you can begin your next 4
    weeks on oral. There is no reason for you to come off.
    The only 2 reasons are health or your receptors are
    saturated. If the regular blood test is OK, your
    health is OK. If you are still making progress, your
    receptors are OK. Coming off, will just sabotage your
    gains. That's why I do not believe in set time frames
    for cycles. Listen to your body. When you use the
    oral, you need to use all the liver aids available - Synthergine,
    milk thistle, L-methionine, liv-52, etc. Of course you
    cannot drink or do rec drugs during that time. Using
    these precautions, your blood tests will be OK.
    You also need to use an anti estrogen like Nolvadex at
    10mg/d throughout the whole time. Also, you have a
    choice between HCG every 4 weeks at 5000IU or Clomid
    at 50mg EOD. These will make sure that your balls will
    stay at a decent size and they will not forget how to
    function.
    The blood tests that you need are: full blood count,
    liver and kidney function tests, FSH, LH, TSH,
    cholesterol.
    If the Total protein test in the liver tests is high,
    that is because of your diet. You need to keep an eye
    on the Billirubin and Urea test results. Your FSH and
    LH will be suppressed - that's normal because of the
    gear. If the TSH is low, add 20mcg/d T3. If the kidney
    function is off, then drink more. protein stresses the
    kidneys, so you need more fluids.
    When you eventually come off the gear, you make sure
    that you are off the orals. Then cut out the anabolic
    over 2 weeks. Then the testosterone over 3 weeks. One
    week after that, you need to add primo tabs or anavar
    (oxandrin) for 3 weeks. That will ensure that you will
    keep your gains.
    Ideally do a gainkeeper's formula that is outlined in another article.

    These are the basic principles behind muscle growth. You do the above you will GROW, no matter what.
    Last edited by jAy_Dub; 05-20-2011 at 01:15 PM.


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    Moderator joey54's Avatar
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    Interesting read. I know nothing regarding the "sauce", but it sounds like one would do best to be "on" if they followed that training and eating advice. It certainly could work, but does sound extreme.


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    Sounds a lot like Trudel talking. One set to failure is all you need. I think the reason beginners/intermediates use a lot of sets is because they have not yet learned how to go bring a muscle to 100% failure yet with only 1 set. I still use two sets because I have not learned yet.

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    Determined jAy_Dub's Avatar
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    Quote Originally Posted by joey54 View Post
    Interesting read. I know nothing regarding the "sauce", but it sounds like one would do best to be "on" if they followed that training and eating advice. It certainly could work, but does sound extreme.
    That definitely has a big part in all of this.

    Quote Originally Posted by mchicia1 View Post
    Sounds a lot like Trudel talking. One set to failure is all you need. I think the reason beginners/intermediates use a lot of sets is because they have not yet learned how to go bring a muscle to 100% failure yet with only 1 set. I still use two sets because I have not learned yet.
    Well with this routine its also two sets to failure, one working set per exercise , two exercises per muscle group.

    And the thing with DC training, Dante might refer to it as one set, but one set in DC is actually 3 sets with 20-30 second breaks between each set.
    Last edited by jAy_Dub; 05-19-2011 at 11:31 AM.


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    Quote Originally Posted by jAy_Dub View Post
    That definitely has a big part in all of this.



    Well with this routine its also two sets to failure, one working set per exercise , two exercises per muscle group.

    And the thing with DC training, Dante might refer to it as one set, but one set in DC is actually 3 sets with 20-30 second breaks between each set.
    Ya I know, I read about DC training every day actually. This is an interesting approach...I may add this to my workout routine. Instead of doing two sets per exercise, Ill just add an exercise. Maybe pair peck deck with bench and lateral raises with press. Can't hurt.

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    Moderator Off Road's Avatar
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    I read up to the part where he recomended steroids to beginners and then decided that he was full of crap. So I stopped reading.
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    Quote Originally Posted by Off Road View Post
    I read up to the part where he recomended steroids to beginners and then decided that he was full of crap. So I stopped reading.
    Agree, but what he says about breaking down the muscle by training to failure has a lot of merit. A lot of people do wayyy too much volume and it eats into their recovery for next workout.

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    Senior Member RichMcGuire's Avatar
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    lol, 500 grams of protein?
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    Quote Originally Posted by RichMcGuire View Post
    lol, 500 grams of protein?
    Ya I was like WTF when I read that too...but that is another DC principle...

    I wouldn't be surprised if this guy trained DC at one point.

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    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by mchicia1 View Post
    Ya I was like WTF when I read that too...but that is another DC principle...

    I wouldn't be surprised if this guy trained DC at one point.
    lol yea, that is an absurd amount that is not needed. I agree with you - sounds really dc-ish.
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    Moderator joey54's Avatar
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    Actually, more Yateish.


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    Looks a little extreme to me. The 500g of protein might be a good target for people to aim for, but I wouldn't say its necessary. And whats up with this line, "Fats and carbs don't matter. Calories don't count, macro nutrients (protein, fat, carb) do."

    When you get that extreme, its hard to not contradict yourself I guess?

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    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by Dan Fanelli View Post
    Looks a little extreme to me. The 500g of protein might be a good target for people to aim for, but I wouldn't say its necessary. And whats up with this line, "Fats and carbs don't matter. Calories don't count, macro nutrients (protein, fat, carb) do."

    When you get that extreme, its hard to not contradict yourself I guess?
    500 is completely overkill.

    And yea I thought that last line was weird too, lol. Bit contradicting.
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    If someone immediately starts using performance enhancing drugs not only will they be taking an unnecessary risk (legal/health), but they also will not learn how to effectively build sustainable size/strength naturally. The drugs will teach bad habits and will allow them to do things that they otherwise would not be able to do with regard to diet, training frequency, intensity, and volume.

    This reminds me of how some college strength coaches boast about the numbers that their athletes post, but in many cases they are working with scholarship athletes who could make gains regardless of the program that they are following. The same holds true for enhanced athletes, this Author might be recommending the use of performance enhancing drugs so that his "program" will "work" no matter what.
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    You guys have to remember here, this is written by a PROFESSIONAL Bodybuilder. Of course everything is going to be pretty extreme. To build a extreme physique, you have to do extreme things.

    I dont know how closely you guys pay attention to some of the bigger guys diets, but 500 grams of protein is completely normal for a dude 250+ lbs.

    Also, I'm pretty sure when he says "beginner" he doesnt mean someone picking up a weight for the first time. Someone doing this for 5 years could still be considered a beginner. I'm still in that beginner category.

    This isnt aimed at someone who wants to look good for the ladies or good strolling down the beach in the summer time. This is targeted to the guys who compete and want to take things as far as they can.

    "Beginner" in competition standards is completely different than a beginner to casual lifting.
    Last edited by jAy_Dub; 05-19-2011 at 03:23 PM.


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    Quote Originally Posted by jAy_Dub View Post
    You guys have to remember here, this is written by a PROFESSIONAL Bodybuilder. Of course everything is going to be pretty extreme. To build a extreme physique, you have to do extreme things.

    I dont know how closely you guys pay attention to some of the bigger guys diets, but 500 grams of protein is completely normal for a dude 250+ lbs.

    Also, I'm pretty sure when he says "beginner" he doesnt mean someone picking up a weight for the first time. Someone doing this for 5 years could still be considered a beginner. I'm still in that beginner category.

    This isnt aimed at someone who wants to look good for the ladies or good strolling down the beach in the summer time. This is targeted to the guys who compete and want to take things as far as they can.

    "Beginner" in competition standards is completely different than a beginner to casual lifting.
    Exactly. I think this is where people are getting confused.
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    Well said Jay, that is true.

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    Moderator Off Road's Avatar
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    So this is aimed at those wanting to break into the pro ranks then?
    Wouldn't guys that have made it that far have a pretty good idea of what is required already and not need an internet article written by who knows who?
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    Wait, so the guy advises never to come off orals except if blood health indicates a risk of issues? But then he seems to contradict himself when he says "but when you do come off the gear." Idk, seems a little conflicting to me. I know next to nothing of gear use, however.

    I like the routine also. Always like the HIT style training routines. Works best for me.


    Is a blood screening going to show liver damage from constant oral use? I know only the basics of gear so I really don't know.


    Also, I'm guessing this is aimed at a guy who is a beginner to gear and gear training?

  20. #20
    House Lannister
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    Also, props for posting this Jay. Anything steroid-related tends to get bashed like no tomorrow here. I don't want to see this become a gear board, but gear usage is nonetheless very interesting.

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    Quote Originally Posted by chevelle2291 View Post
    Also, props for posting this Jay. Anything steroid-related tends to get bashed like no tomorrow here. I don't want to see this become a gear board, but gear usage is nonetheless very interesting.
    Gear or no gear, a lot of what he said is valid. I enjoyed the article.

  22. #22
    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by jAy_Dub View Post
    You guys have to remember here, this is written by a PROFESSIONAL Bodybuilder. Of course everything is going to be pretty extreme. To build a extreme physique, you have to do extreme things.

    I dont know how closely you guys pay attention to some of the bigger guys diets, but 500 grams of protein is completely normal for a dude 250+ lbs.

    Also, I'm pretty sure when he says "beginner" he doesnt mean someone picking up a weight for the first time. Someone doing this for 5 years could still be considered a beginner. I'm still in that beginner category.

    This isnt aimed at someone who wants to look good for the ladies or good strolling down the beach in the summer time. This is targeted to the guys who compete and want to take things as far as they can.

    "Beginner" in competition standards is completely different than a beginner to casual lifting.
    Well, if you're eating 6000 some Calories - sure, you're going to approach 500 grams of protein by simply hitting a macro range. But thats pretty meaningless advice unless the person following it is already 280+ lbs and already competing to be a mr. O. I would think you'd want to start lower and build up as needed rather than consume a diet that Ronnie Coleman followed when he won Mr. O. He also had around 500-600 grams. Grams of protein should reflect muscle mass / experience level in my opinion. Its weird to just blindly suggest 500 grams.
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    Senior Member RichMcGuire's Avatar
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    Quote Originally Posted by mchicia1 View Post
    Gear or no gear, a lot of what he said is valid. I enjoyed the article.
    I agree - I like what some of it says also. I just think some of the details seem silly. Even for people taking steroids.
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  24. #24
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    Quote Originally Posted by RichMcGuire View Post
    I agree - I like what some of it says also. I just think some of the details seem silly. Even for people taking steroids.
    I don't think we can really debate whether it seems silly or not when none of us here besides Jay have any experience with AAS. Of the guys I know on juice, all of them are eating massive amounts of protein.

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    Quote Originally Posted by chevelle2291 View Post
    I don't think we can really debate whether it seems silly or not when none of us here besides Jay have any experience with AAS. Of the guys I know on juice, all of them are eating massive amounts of protein.
    Regardless of AAS or not, everyone that doesn't a contraindication should be taking in just about as much protein as possible. There is no established upper limit for protein, and its very unlikely that taking in more than enough will have any unfavorable effects. Of the three macronutrients, people are far more likely to take in too much carbs and fat, NEVER too much protein.

    The only possible reason I can see for not taking in more protein would be if its preventing you from getting enough calories (or carbs/fat). Protein is filling, and for some of us with fast metabolisms, 500g of protein a day might not allow enough total caloric intake.

    But ya, people dont put enough stock in the value of high protein diets.

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