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Thread: "Growth Principles for Beginners"

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    Determined jAy_Dub's Avatar
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    Jun 2004

    "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!


    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

    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
    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'.

    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.

    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
    The blood tests that you need are: full blood count,
    liver and kidney function tests, FSH, LH, TSH,
    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 02:15 PM.

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