PDA

View Full Version : What the Iron is teaching me...



Pages : [1] 2

shizz702
06-20-08, 12:17 am
Experience is the best teacher. Only through experience can we have a reasonable basis of comparison and develop character. And it is my experience(s) with the Iron that enables me to compare who I am, and what I was, how far I've come, and how far I still have to go.

I remember back when I was just in high school, I was your typical tall, lanky, weak ectomorph. Weight lifting intimidated me, and so did the jocks who seemed to display strength and athleticism. Back at at that time I weighed 140 lbs soaking wet at 6'3". Definitely not a healthy build for such a frame.

I knew I couldn't live like that forever. I had to get my shit together, it was my calling, I had to face my fears and turn to the Iron for salvation.

Of course at first I did it just for the glitz and glamour of it, I was your typical pumper that wanted some guns and some abs, I pumped away doing curl after curl. But that was only the beginning. After training blindly for a while pumping away and getting minimal results my hunger for knowledge on how to acquire strength and mass didn't diminish, instead it yearned for information. I realized in order to do this shit right I'd have to learn how to do it.

I read Arnold's Education of a Bodybuilder, Stuart McRobert's Beyond Brawn and Build Muscle Lose Fat Look Great, Rippetoes Starting Strength and Practical Programming, Brooks Kubik's Dinosaur Training, and every other book and bit of info I could get online.

It was when I read Beyond Brawn that I started to understand what probably would or wouldn't work for me. I became an advocate of pure, unadulterated strength training, and have been doing so ever since.

Flash back to when I was just a 140 lb punk that couldn't even squat his own body weight, and now here I am at 220 lbs squatting 3 plates! I know I have a long way to go, but in retrospect I sure as fuck have come a long way from where I was.

The Iron has taught me so much that it would be impossible to put it in few words cause almost every principle and aspect of a positive way of life can be applied to it in one way or another. But to sum this entry up as my introduction to this log is it certainly has shown me that hard work is inevitable to earn anything worth your while, and as long as you have patience and are persistent, you can achieve your goals, and the buck doesn't stop there, the sky is the fucking limit!

Brick By Brick
06-20-08, 12:24 am
Good post, bro. I'll be checking back.

shizz702
06-20-08, 12:29 am
Good post, bro. I'll be checking back.


Thanks! Glad to have ya along for the ride!

shizz702
06-20-08, 3:56 pm
Progress.

Satisfaction is death. If one is satisfied how can they still be motivated? There's nothing wrong with relishing your accomplishments but your focus and drive must remain intact. No matter how far I travel in my journey for strength and size I never lose sight of the fact that I still have so much further to go. It never fucking ends!

Continuous improvement. Progress. It is the drive to continously improve that enables us to make progress. If one is not making progress what is the fucking point? It is progress that keeps us going. It is progress that gives us meaning and purpose. Just as one pursues opportunities to advance in their career step by step so do we to improve our bodies and strengthen our lifts.

Likewise by doing so we look and feel better about ourselves. Every day is a constant battle, we are faced with all kinds of negative forces that can mar our progress. But we know in order to continue making progress we must conquer this negativity and keep things in a positive perspective.

Problems, stress, pressure, temptation, depression, shit that's life. We can fold like a deck of cards to these perils or we can man the fuck up and deal with them. And what better a way to deal with them than the Iron? Continuing to make progress and stay positive says a lot about one's character.

A positive attitude is the only way. We must see things for what they are and not go on whims for the moment. Progress is the big picture. We must constantly set goals, and when we achieve them, we must set more goals. We must continue to make progress.

shizz702
06-21-08, 6:38 pm
Eating.

Every night in advance I prepare myself 3 tupperwares full of food to fuel me through the work day. We all know in order to get big, we got to eat big. So every day I take in 5K+ calories a day, and even write my intake down to make sure. I don't particularly like eating all this shit, but I do like the results it gives me. Through self discipline I've learned to eat when I'm not hungry, cause I got a goal I'm working towards here and the I'm not hungry shit ain't gonna cut it.

Along with the 3 meals I take in at work I also chug down a protein shake and snack on fruit in between, and of course let's not forget breakfast and dinner. Lastly we all know about the good old catabolic state we are in during sleep so I also have a casein protein shake before bed. It's a strict regime to follow, but it's become like a regular routine for me. I've wasted a lot of time pussy footing around with what I'd estimate to be 3k calorie diets thinking I was eating alot and at this point in the game now know better.

People at work think I'm crazy for bring a big ass cooler full of food with me, but fuck em. What do they know anyway? Let them skip their breakfast and eat McDonald's for lunch (if they even eat lunch for that matter) I'm fucking bulking!

Ag3ntSneaky
06-22-08, 1:27 pm
Good posts man, when i read them they are soo true. When i go out with my friends i'll take a cooler with me and everyone is like "what the hell do you need a cooler for" and i just tell them im following a strict diet and i need to eat.. Im checking back in on these man.

Brick By Brick
06-22-08, 2:04 pm
True dat. I was just on Dave Draper's site, and he posted an article about reasons people make up not to train. I really liked this -
"Troubles are an opportunity to grow stronger and wiser. Don稚 look for them, they値l find you. If you exercise, eat right and stay strong, you値l grind them into bite-size pieces. We eat trouble for fuel. Troubles unchecked become depression -- a grim and lonely place. Iron is the antidote, the gym our first-aid station."

mikejones1
06-22-08, 2:14 pm
True dat. I was just on Dave Draper's site, and he posted an article about reasons people make up not to train. I really liked this -
"Troubles are an opportunity to grow stronger and wiser. Don稚 look for them, they値l find you. If you exercise, eat right and stay strong, you値l grind them into bite-size pieces. We eat trouble for fuel. Troubles unchecked become depression -- a grim and lonely place. Iron is the antidote, the gym our first-aid station."

i really fucking like that

shizz702
06-22-08, 6:00 pm
Good posts man, when i read them they are soo true. When i go out with my friends i'll take a cooler with me and everyone is like "what the hell do you need a cooler for" and i just tell them im following a strict diet and i need to eat.. Im checking back in on these man.

Thanks bro, glad you can identify with them. Keep training hard and eating big!

shizz702
06-22-08, 6:03 pm
True dat. I was just on Dave Draper's site, and he posted an article about reasons people make up not to train. I really liked this -
"Troubles are an opportunity to grow stronger and wiser. Don稚 look for them, they値l find you. If you exercise, eat right and stay strong, you値l grind them into bite-size pieces. We eat trouble for fuel. Troubles unchecked become depression -- a grim and lonely place. Iron is the antidote, the gym our first-aid station."

Good post!

That is an awesome quote and so true! I've noticed ever since I've been training and eating right I've been able to deal with the everday trial and errors of life so much better! I couldn't think of a better way to deal with things than the Iron!

shizz702
06-26-08, 11:27 pm
Anything worth your while requires some form of effort expended on your part. Nothing could be a better example of this then our quest for strength and mass. The quest to achieve such must be the slowest, most grueling process there is known to man. Maybe that's why so few people pursue it.

It's a relatively well known fact that gyms have a very high turnover rate and thrive off of that especially when they have auto payment plans, contracts and such. But even though it takes blood, sweat, and tears to do what we do when the results come there are no regrets. Nothing is more motivating then to hit that PR, or step on that scale and see what you want to see.

Even though is takes so long to experience these things it truly is an amazing experience once it happens. It's like it all comes together once the gains start a coming. Lifting, eating, and sleeping in conjunction with a lifting program is no easy task, but becomes like clockwork once it is embedded in your daily routine. I think the hardest part is getting started and finding what works for you.

Still maintaining isn't any easier. What it all boils down to is you can live a healthy lifestyle and do what you got to do to build a better, stronger body, or you can succumb to mediocrity and waste away. Me personally, I'd rather do the fucking work then let myself got that route. Hard work, and dedication, just another part of the game.

shizz702
06-29-08, 8:55 pm
I'm getting closer and closer to my goal of 405 on the deadlift, so close, I can feel it. A couple days ago I pulled 367 and it was easy money. I've been deadlifting for about a solid 6 months now, and have consistently added 5 lbs every workout from the start of 205 lbs. I remember when that actually gave me a run.

When I first started deadlifting I struggled with the form, since I am so tall. My back would round from the start of the pull and fellow lifters that examined my form advised I avoid the lift all together. I took their advice and stuck with squats instead. Though in the back of my mind I knew I needed to be deadlifting.

After reading a few powerlifting articles the idea of pulling sumo intrigued me and I gave it a go. And so from there I developed my groove for pulling sumo style and worked my way up to 315 lbs with a non mixed grip. At that point I had to mix my grip in order to hold the bar. And so it hit me, at this point I realized heavy squatting developed my core, and due to a weak core is what must of threw my deadlifting off in the first place.

So to test my theory I went ahead and pulled 315 lbs for 5 reps conventionally no problem. Been pulling conventionally ever since. Sumo was getting tough as the weight got heavier and pulling conventionally has given me a lot more strength. Well enough rambling, the point of this is, is you want to do something don't let anyone stop you. I had so called personal trainers tell me due to my body type the deadlift wasn't suitable for me, and now I'm deadlifting more then them. In a few weeks here I'll be ready for the big 4 that I've been working hard towards, and don't plan on stopping there.

shizz702
07-04-08, 9:33 pm
One of the benefits of adhering to the Iron lifestyle is the positive direction it keeps you in. Here it is the 4th of July and I can proudly say I will not even so much as be cracking open a "cold one." I don't mean to come as if I have anything against people who drink, I am just proud of my sober lifestyle. I wasn't always that way.

I can remember exaclty a year from today I was quite the opposite. There I was out partying with friends, and fell into yet another drunken stupor that ended up producing a hangover that took 2 days to recover from. I was one of those types of binge drinkers who couldn't let it go with a few. Which is part of the reason I am the way I am now. Something had to be done.

Luckily I found the Iron. I still worked out even back in my drinking days, but didn't take it seriously. I always knew in the back of my mind that drinking would hinder gains and that sooner or later I'd have to choose one or the other. I'd be damned if drinking was gonna control my life and prevent me from developing the body and strength I wanted so it was September of last year that I made the decsion.

And here it has been 10 months since I've drank, and I don't plan on going back. Shit I work for Budweiser and have access to all the free beer I want. If that ain't the ability to resist temptation than I don't know what is ;)

The way of the Iron is the only way to live. Here it is 630 PM on the fucking 4th, and I have to be to work at 5 AM tomorrow, and I know with confidence I'll be rested and ready to do my job with no problems or no hangover. I had a good workout today and am taking the necessary steps to recover and gain from it by getting to bed at a decent hour to get enough sleep with no regard for partying cause "it's the 4th." Shit who gives a fuck anyway?

A lot of people don't understand why I don't drink, and why I don't go out and party late into the night. Well obviously I don't owe them an explanantion and coudn't care less about what they think, but on the other side of the coin I wonder to myself why these same people go and waste away partying and are not bettering themselves by training with the Iron.

When put into that kind of perspective I'd say we are the righteous ones. There's absolutely nothing wrong with taking care of yourself and living a healthy lifestyle. Strength is king!

freak-a-boo!!
07-05-08, 5:34 am
Shit man !! How i wish i could be with like minded animals like you shizz. But no matter in which part of the world we are and how separated we are physically the same sentiment resonates within each one of us.

shizz702
07-05-08, 7:01 pm
Shit man !! How i wish i could be with like minded animals like you shizz. But no matter in which part of the world we are and how separated we are physically the same sentiment resonates within each one of us.

I know what you mean brother! Well said.

shizz702
07-05-08, 8:38 pm
Something funny happened on the job today and I figured I'd share with you guys.

I was at one of my Walmart accounts and two guys were joking around with each other. Both were middle aged, average joes. One of them was pretty big, genetically, probably 6' 200+ or so, big, but not "works out" big.

Anyways the big guy was joking about some shit in referece to not wanting to do something he had to do I believe and as he walked by me he said something of the likes of "yea we won't do it cause he (pointing at me) said so, and he's bigger than me!"

Lol I love it when people refer to me as the big guy. It's nice when your hard efforts start to pay off and you actually look like you lift weights. As we all know it takes a long time before these efforts actually do pay off. Which is why so many people probably give up before even realizing a fraction of their potential.

The plus side of sticking with this game is once it starts to pay off is when the real fun begins and the motivation increases. With the right motivation we can do anything, and once we pay our dues and start reaping the benefits this motivation becomes greater and greater. With motivation and the Iron, that's all we need!

freak-a-boo!!
07-07-08, 11:24 am
Yeah Shizz I know what ya mean. I have myself lived with criticism for close to two years now. All that the general population knows is to pass a casual comment like " Hey you go to the gym ? You don't seem to put on any size !! " These are the people who have themselves never touched a weight or even if they have were never seriously into it. They don't understand that this thing takes a lot of time just like the way grass grows. And by the way I am training for the long term. I am training for the body I want in five years time not six months time. But I have lived through it. I just happened to show some of these guys my newly acquired six pack and they were blown off !!

shizz702
07-07-08, 4:25 pm
Yeah Shizz I know what ya mean. I have myself lived with criticism for close to two years now. All that the general population knows is to pass a casual comment like " Hey you go to the gym ? You don't seem to put on any size !! " These are the people who have themselves never touched a weight or even if they have were never seriously into it. They don't understand that this thing takes a lot of time just like the way grass grows. And by the way I am training for the long term. I am training for the body I want in five years time not six months time. But I have lived through it. I just happened to show some of these guys my newly acquired six pack and they were blown off !!

Yea man it takes a long time! I've been lifting seriously now for about two years, and even lifted off and on for a year or so prior. People don't understand the shit takes time, commitment, and lots and lots of dedication. There ain't not body by whatever system that's gonna change your body in 6 weeks. You and I both know it doesn't work that way. All I know is I've set some serious life long goals here, and I'm going to stick with them. One thing is for sure these goals will certainly pay off in the long run.

Cool shit with the 6 pack!

shizz702
07-19-08, 7:29 pm
There's nothing more satisfying than achieving your goals in this game. Just like in the real world when working for promotion, or climbing the ladder, how sweet it is when you do so. That is part of the reason I enjoy this Animal lifestyle so much. Because it translates into life so well. When we set a goal to lift a certain amount of weight, or to gain some mass, or even cut some body fat it is just like any other life related goal. By doing this on a regular basis it keeps us disciplined and confident in ourselves. There's a lot of people out there with no direction or any goals at all, remaining forever stagnant. But those of us who embrace the Iron are constantly ascending. Every weight we add to the bar, every bit of mass we gain, every bit of fad we shed, keeps us steady moving foward and constantly achieving more and more goals. As I posted in my journey, finally for the first time I deadlifted 405 lbs. I know it's not the best deadlift but to me it was a big accomplishment. It has taken me 9 and a half months to do so, starting out with a small 205 lb deadlift. The moral of this is it goes to show is all one has to do in this game is set a goal, and stick with it. I believe by doing things like this it gives us the edge in the workforce, in the classroom, and of course in the gym because we know what it takes to meet our goals, and that brothers, is hard work! As long as we work hard, and stay positive, nothing can stop us! The next big goal is 500, and now it is time to pursue that! Gotta keep setting goals, and keep putting in work to achieve them.

Chase "BIG COUNTRY" Browning
07-28-08, 9:18 pm
Experience is the best teacher. Only through experience can we have a reasonable basis of comparison and develop character. And it is my experience(s) with the Iron that enables me to compare who I am, and what I was, how far I've come, and how far I still have to go.


Flash back to when I was just a 140 lb punk that couldn't even squat his own body weight, and now here I am at 220 lbs squatting 3 plates! I know I have a long way to go, but in retrospect I sure as fuck have come a long way from where I was.






I love that shit bro. I can relate to you, because I was that 140lb punk also. Through experience, we have learned. We have developed. We have grown. We have overcame. I agree with you, we both have a long way to go, but damnit look how far we've come!

Thanks for the good words, and I hope you enjoy/contribute to my journey.

shizz702
07-28-08, 9:20 pm
[QUOTE=shizz702;430416]Experience is the best teacher. Only through experience can we have a reasonable basis of comparison and develop character. And it is my experience(s) with the Iron that enables me to compare who I am, and what I was, how far I've come, and how far I still have to go. QUOTE]


Flash back to when I was just a 140 lb punk that couldn't even squat his own body weight, and now here I am at 220 lbs squatting 3 plates! I know I have a long way to go, but in retrospect I sure as fuck have come a long way from where I was.[QUOTE]

I love that shit bro. I can relate to you, because I was that 140lb punk also. Through experience, we have learned. We have developed. We have grown. We have overcame. I agree with you, we both have a long way to go, but damnit look how far we've come!

Thanks for the good words, and I hope you enjoy/contribute to my journey.

Thanks bro, I really appreciate that! And I will definitely be following your journey!

shizz702
08-08-08, 8:33 pm
Excuses.

There's an old saying,"excuses are like assholes, everyone has one!"

So many people come up with excuses on why not to train. Whether it was a tough day at the office, or if they simply aren't feeling well (more like convincing themselves they aren't), or even just flat out laziness.

But we, on the other hand have no excuses. We know that every workout skipped is one we can never get back.

The only acceptable excuse or reason to miss a session is if it were to be counterproductive due to intense, consistent training, and an actual break for recovery is necessary at the moment.

I believe it's been estimated that the average prospective gym goer lasts all but a month before falling off and going occasionally from there, and the gym owners who make customers sign contracts must thrive off of this.

People have a tendacy to give up too easily and expect quick fixes. Strength and mass take time, lot's of fucking time, and excuses to skip sessions to achieve it aren't going to cut it.

I'm almost 2 years deep in this game and I'm just now starting to finally reap the benefits of looking like I train. Shit, it takes at least a year minimum before real significant results re even going to show in the mirror.

I believe conistency is what it all boils down to. How many people do you know who are "off and on" that actually look like lifters? You have to have it embedded in your mind that there is no skipping or off time unless a break is planned when needed.

I'm to the point now where I thrive off my training and actually look foward to every workout. With that said in order for training to be effective and produce results you have to simply enjoy training.

I remember I took a exercise course last semester and all kinds of students commented on how hard it was to make it to the gym sometimes and made it out to be some kind of chore. These people were all grossly skinny, obese, and skinny fat and maybe trained once a week or every other week at best.

I thought to myself how half hearted effort won't cut it. You want it all you have to give it your all. Shit I punch a clock and throw hundreds upon hundreds of cases of beer on monday's and still run home to do squat afterward.

I guess people like us are just exceptions to the rule. My way of life seems normal to me yet the conventional norm would probably think I'm crazy. Shit, this is just what we do brothers.

We are in the pursuit of strength and mass which in return makes us look and feel great and even betters our health at the same time and we do what we got to fucking do to have it.

We know there are no excuses.

Chase "BIG COUNTRY" Browning
08-09-08, 1:20 am
Preach it bro!!!

shizz702
08-09-08, 6:45 pm
Preach it bro!!!

Haha thanks for stopping by bro!

Shit, while the majority find excuses not to train here I am jonesing for my next workout! Lol I hate "off" days.

Chase "BIG COUNTRY" Browning
08-10-08, 1:10 pm
That's just the Animal inside chomping at the bit brother!

shizz702
08-10-08, 7:14 pm
That's just the Animal inside chomping at the bit brother!

Hell yea bro!

Can't wait to workout tomorrow!

Chase "BIG COUNTRY" Browning
08-10-08, 7:46 pm
Same here bro! Especially cus I'm working one on one with the big guy! haha

shizz702
08-10-08, 7:53 pm
Same here bro! Especially cus I'm working one on one with the big guy! haha

Oh hell yea! Can't wait to see what he has in store for you! You should tell him to join the Forvm!

Android
08-11-08, 3:58 am
Brother, this shit is amazing. I've read what you've written from page 1, and damn right now I'm one of those 140-150lb punks. And i am going to change. I too used to train when i felt like it, putting partying and other stuff first. but shit brother, thats all going to change from tonight. I'm going to hit that gym harder than i have ever hit it in my entire life, and unlike before this time is for real, i ain't ever gonna stop.

What you have written is so inspirational. I thank you.

Themostocles
08-11-08, 7:19 am
Good writing, very inspirational. And besides anyone who survives lifting with Hola has got my respect lol. My legs still quiver at the memory of his leg w/o's ;). -T

shizz702
08-11-08, 5:06 pm
Brother, this shit is amazing. I've read what you've written from page 1, and damn right now I'm one of those 140-150lb punks. And i am going to change. I too used to train when i felt like it, putting partying and other stuff first. but shit brother, thats all going to change from tonight. I'm going to hit that gym harder than i have ever hit it in my entire life, and unlike before this time is for real, i ain't ever gonna stop.

What you have written is so inspirational. I thank you.

Glad I could inspire you brother! Thanks for taking the time to read it. Just get your mind right, be consistent, and stay dedicated and the gains will come.

If you are serious about this game then there is no time for partying or any of that bullshit, the Iron must come first!


Good writing, very inspirational. And besides anyone who survives lifting with Hola has got my respect lol. My legs still quiver at the memory of his leg w/o's ;). -T

Thanks for taking the time to read it bro! Yea I hit the gym with Hola twice while he was out here, lol I survived!

shizz702
08-11-08, 9:20 pm
Dedication.

A quitter never wins. A winner never quits.

Dedication. If you want to succeed in this game you have to have. Half hearted efforts are just wastes of time. If you can't get serious and stay dedicated you mine as well go sit your fat ass back on the couch.

It's already been established here this shit takes time. Lots of if. Patience is a virtue and if you don't embrace that then I'm sorry to tell you quick fixes don't come with the Iron territory.

We're talking plateaus, periodization, deloading, bulking, cutting, maintaining, and doing the shit all over again, and again. One day you think you've hit a PR and the next workout you're struggling to press it up. Fluctuations, up and down. Again dedication is what it's all about.

We have to see the big picture, as long as we persist, persist, and persist some more, God willing we will eventually get where we want to be. Then upon reaching that goal, we set even higher standards and venture even further into our journey of strength and mass.

But without dedication you ain't gonna travel to far. One has to be a warrior to survive this game and fight! Fight with all his fucking might, cause those that give up easily will never even so much as reach half their potential.

As Rollins' said the Iron never lies, it kicks you the real deal, and lets you know how far you are and how much further you have to go. You ain't gonna pull big weight over night. Nah, you have to work for that shit. You have to pay your dues.

If you ain't willing to pay em, you must not be dedicated. You had a rough day at the job, shut up and squat! You ain't feeling to well? Go fucking deadlift! Man up and lift some fucking weights!

The Iron doesn't care about your excuses! It will always be there, and it's sitting there waiting for you to take it up on its challenge. All you have to do is dial in your nutrition and rest, and dedicate yourself to a good training program, and guess what? A few years of that shit done consistently will make you strong and look good!

All you have to do is be dedicated...

Chase "BIG COUNTRY" Browning
08-12-08, 12:29 am
Then upon reaching that goal, we set even higher standards and venture even further into our journey of strength and mass.

FUCKING RIGHT BRO! Its never enough. We can never be big enough. We can never be strong enough, and it takes hardcore dedication to feed those dreams.

shizz702
08-12-08, 7:28 am
FUCKING RIGHT BRO! Its never enough. We can never be big enough. We can never be strong enough, and it takes hardcore dedication to feed those dreams.

Hell yea brotha!

It's never enough! Got to keep climbing!

js71474
08-12-08, 7:48 am
WWWHHHHHHOOOOOOOOOO!!! Love the post, and so, so, so true bro!! You got some good writing in here and very good motivational tools so keep this up and I am definitely subbed to see what you come up with next! GREAT stuff Shizz, really hit the nail on the head!!

BryanSmash!
08-12-08, 1:04 pm
Right on brother. A necessary quality to have in life.

shizz702
08-12-08, 7:26 pm
WWWHHHHHHOOOOOOOOOO!!! Love the post, and so, so, so true bro!! You got some good writing in here and very good motivational tools so keep this up and I am definitely subbed to see what you come up with next! GREAT stuff Shizz, really hit the nail on the head!!

Thanks brother! Glad you stopped by and read it! I know you know what dedication is all about!


Right on brother. A necessary quality to have in life.

Thanks for stopping by Bryan!

shizz702
08-13-08, 10:34 am
There are several exercises that will produce excellent strength and mass gains. Lifts such as the deadlift, bench and overhead press, row variations, chins, pullups and dips, all are pretty much guaranteed to give good results.

But there is one, and one only exercise that is the undisputed king of them all...THE SQUAT!

You don't know pain til you squat. You don't know strength til you squat. Shut up and squat!

Nothing, and I mean nothing tests your nuts like a deep, heavy squat. Virtually every muscle is worked when doing it. The quads, hams, hips, and even calves are completely blasted while the entire upper body cringes to stabilize the bar.

So much musculature is worked when doing this that a "spill over" effect is stimulated. Meaning a testosterone and growth hormone is induced. So of course you can expect to see some fucking gains when doing it!

Since the legs are the biggest muscle groups in the body, you are stimulating some much musculature that your body has no choice but to grow! There's an old saying,"if you want bigger arms, squat!"

Now that all this is established, it makes me wonder why so many people negelect the squat. Maybe it's fear, or ignorance. When done correctly, the squat is a safe, functional movement. It's natural, and your body is free to do it with it's own groove. Rather than fixed ranges of motion, your body does what comes naturally.

Nevermind all the myths about squatting is bad for your knees, or that it's dangerous, or that the leg press will produce just as much gains. Nah, I don't think so. The squat is king and should be the foundation of all weight training programs.

Bodybuilding, oly, strongman, and of course powerlifting, the squat translates into all of this.

So if you're reading this, I urge to go find a squat rack and do some fucking work! Cause that's what I'm going to do!

js71474
08-13-08, 11:30 am
Shizz this was a great post bro and SO TRUE! Squats are the ultimate mass builder around! This should be required reading for everybody, so all who reads it....read it and reread it and apply it...NOW! Shizz definitely hit the nail on the head and he knows what he's talking about, just check his journey and you will find sqatting madness! Well done brother!

shizz702
08-13-08, 12:50 pm
Shizz this was a great post bro and SO TRUE! Squats are the ultimate mass builder around! This should be required reading for everybody, so all who reads it....read it and reread it and apply it...NOW! Shizz definitely hit the nail on the head and he knows what he's talking about, just check his journey and you will find sqatting madness! Well done brother!

Thanks brother! Just got done with some heavy squats as a matter of fact!

So true too that they should be required for everyone!

Brick By Brick
08-13-08, 10:44 pm
Great post, shizz, I love squats. It's a great feeling to battle gravity with a bent bar on your shoulders. Tremendous writing, bro.

Chase "BIG COUNTRY" Browning
08-13-08, 10:54 pm
Squating is 75% of the journey from a normal guy at the gym to an animal. Without the squat in your arsenal, you are nothing but an average joe who "thinks" they are taking weight lifting seriously as they choke on walmart protein.

Themostocles
08-14-08, 11:47 am
You don't know squat Shizz! J/k. I didn't squat till March when Hola slapped some since into me. But my gains are constant and since starting them. And I use about every variation of them I know, especially the Oly ones; they are more fun lol. makes me wish I hadn't made excuses before. -T.

MojoMike36
08-14-08, 12:10 pm
Progress.

Satisfaction is death. If one is satisfied how can they still be motivated? There's nothing wrong with relishing your accomplishments but your focus and drive must remain intact. No matter how far I travel in my journey for strength and size I never lose sight of the fact that I still have so much further to go. It never fucking ends!

Continuous improvement. Progress. It is the drive to continously improve that enables us to make progress. If one is not making progress what is the fucking point? It is progress that keeps us going. It is progress that gives us meaning and purpose. Just as one pursues opportunities to advance in their career step by step so do we to improve our bodies and strengthen our lifts.

You're basically describing the Japanese principle of "Kaizen". Meaning never ending progress and continuous improvement. You should look into Kaizen literature and write something about what you get from it. You're really insightful and good with words unlike myself.

shizz702
08-14-08, 10:43 pm
Great post, shizz, I love squats. It's a great feeling to battle gravity with a bent bar on your shoulders. Tremendous writing, bro.

Thanks brick! Lol I know you know a thing or two about squats!


Squating is 75% of the journey from a normal guy at the gym to an animal. Without the squat in your arsenal, you are nothing but an average joe who "thinks" they are taking weight lifting seriously as they choke on walmart protein.

Hell yea man squatting definitely plays a big part man. If a lifter ain't squatting he obviously ain't serious, unless of course injury prevents him from doing so.


You don't know squat Shizz! J/k. I didn't squat till March when Hola slapped some since into me. But my gains are constant and since starting them. And I use about every variation of them I know, especially the Oly ones; they are more fun lol. makes me wish I hadn't made excuses before. -T.

Haha glad Hola knocked some sense into you T! Keep squatting bro, you're whole body is gonna grow from them!


You're basically describing the Japanese principle of "Kaizen". Meaning never ending progress and continuous improvement. You should look into Kaizen literature and write something about what you get from it. You're really insightful and good with words unlike myself.

Hey thanks for stopping by bro! I'll look into that. Thanks for the comment too!

shizz702
08-14-08, 11:14 pm
Ok I know there the term "hardgainer" is a relavent contemporary term in the training population these days. The term was created and popularized by Stuart McRobert, who is an authoritative figure in the training world, and an author I respect.

A hardgainer is basically a person who has a hard time gaining, simply put. Well let me tell you what I think hard gainers are......under eaters on shitty training programs!

If you want to gain weight you have to fucking eat! Your measly little 3 meals a day ain't gonna cut it buddy! Your body needs to be an ingesting and digesting machine! You should eat upon waking and eat before going to bed.

Shit if you really want to gain weight you could and should even go as far as to have a protein shake pre made and stored in your fridge for when you wake up in the middle of the night to keep the calories and protein flowing.

Bottom line you have to take in some calories every 3 hours. After 3 hours catabolism kicks in, and that is the enemy. Anabolism is your friend. Catabolism is your body feeding off it's muscles for energy, anabolism is your body growing muscles.

Obviously growth is what you want. Ok so to break it down, caloric excess is what it all boils down to. Nevermind protein, carbs, or fats or all the science jargon. In simple terms caloric excess+a good training program+adequate rest=growth. Sure you need some protein but again, what it all boils down to is calories. As long as you are taking in more calories then you are burning you will grow.

If you want to perfect your diet to the exact macro percentages go for it, nothing wrong with that, but simply put caloric excess is what it is all about. If you aren't growing, eat more!

Next topic, training. Let me speak from my own personal experiences. When I first started training I did your typical split: chest day, arm day, leg day, back day. Do you know what happened? Nothing! I made little to no strength gains and remained the same weight.

Still I persisted and I read. Well after much reading and searching I decided to do a basic barbell program and guess what? I got stronger, and I gained weight!

I am a spitting image of a typical hardgainer. I was tall, I was lanky, and I was weak! Well from doing a basic strength training program I managed to gain strength in all the core lifts, and took my little ol' 180 lb (at the time) body to 195-200 lbs within a few months.

Point being made, if you want to grow you need to stick with the basics. You need to squat, you need to deadlift, you need to press, and you need to row. You need to stimulate lots of musculature and gain strength.

How are you going to get your triceps stronger doing kickbacks with 25 lbs? You're not. You'll get your triceps stronger by having them press several hundred lbs. Logic tells me they are going to grow more pressing hundreds of lbs than they would doing kickbacks with 25 lbs.

Don't get me wrong, isolation exercises have their place, and I have nothing against split adovocates. I'm just sharing my principles based on my experience and what has worked for me. And regardless I think everyone should incorporate the basic compound lifts into their regime and train them with high intensity.

Lastly, you need to rest! How can a muscle torn up from hard training grow if you don't rest it and let it recover? You can't train chest one day, doing several press variations and turn around train arms the next day. You know what's gonna happen by doing that? You'll overtrain your triceps. Think about it, if you do several press variations your already working your triceps so why would you work arms the next day?

You need to rest your muscles at least 48 hrs for recovery before training them again. Point being made, design your program with little to no overlap and make sure you rest your different muscle groups adequately otherwise you're just going to hack away.

You also need to sleep! BIG part of the recovery process. BIG part of GROWTH. All kinds of growth hormones are induced while sleeping and your muscles rebuild themselves during the process. It's a pretty relavent fact we need 8 hrs sleep daily. Us Animals need even more. Shoot for at least 9. That means get to bed within a time that allows you 10 hours in bed cause you're gonna need time to fall asleep. That's something most people don't think about. You can't just go to bed and fall right asleep, you need time to actually fall asleep.

So to summarize:

EAT!

Caloric excess!

Stick to basic, compound movements and train them with high intensity!

Don't train with overlap, let you're muscles recover.

Sleep!


Now get to growing!

Chase "BIG COUNTRY" Browning
08-15-08, 12:06 am
Since Ive been training with the big guy, I'm really getting turned on to compound movements. I feel that for mass, compound movements are easily the best route. Great post shizz!

shizz702
08-15-08, 12:10 am
Since Ive been training with the big guy, I'm really getting turned on to compound movements. I feel that for mass, compound movements are easily the best route. Great post shizz!

Thanks bro!

Yea compound movements are where the money is at!

Brick By Brick
08-15-08, 12:20 am
So true, shizz. I've trained a couple skinny guys at work, and when they ask me how to gain weight I tell them to eat a lot and lift heavy things. There is no easy way to get bigger, you gotta put in the work and feed your efforts.

shizz702
08-15-08, 12:25 am
So true, shizz. I've trained a couple skinny guys at work, and when they ask me how to gain weight I tell them to eat a lot and lift heavy things. There is no easy way to get bigger, you gotta put in the work and feed your efforts.

Yea you hit the nail on the head,"eat a lot and lift heavy things!"

Lol so funny how so many people tend to overcomlicate things or just can't seem to figure it out.

It's a simple process that just requires hard work!

Thanks for the support brick!

Themostocles
08-15-08, 12:28 am
I can't remember who said it, but it was something like this: "We are building muscle, not rockets; keep it simple".

shizz702
08-15-08, 12:33 am
I can't remember who said it, but it was something like this: "We are building muscle, not rockets; keep it simple".

there's also an old acroynm: K.I.S.S.

Keep It Simple Stupid!

lol

Themostocles
08-15-08, 12:57 am
there's also an old acroynm: K.I.S.S.

Keep It Simple Stupid!

lol

Dont forget the six P's. Prior planning prevent piss poor peformance. -T.

machineman
08-15-08, 11:33 am
great inspiration, bro.....and don't forget "Stick to the rules!" oh, wait....that was for me...sorry about that!!

shizz702
08-15-08, 12:04 pm
great inspiration, bro.....and don't forget "Stick to the rules!" oh, wait....that was for me...sorry about that!!

Hey thanks for stopping by bro!

No rules are cast in stone just stick the general principles.....that work!

js71474
08-15-08, 8:37 pm
That post my friend was golden!!!! You may want to copy it to the training part of the forvm and title it REQUIRED READING as I feel a ton of people can really benefit from it! Hope you don't mind but I am going to PM some brothers I talk to on here and link it, because as I said before this is the kind of stuff that needs to be seen on a large scale! GOOD WORK Shizz, you never cease to amaze brotha!

shizz702
08-15-08, 8:41 pm
That post my friend was golden!!!! You may want to copy it to the training part of the forvm and title it REQUIRED READING as I feel a ton of people can really benefit from it! Hope you don't mind but I am going to PM some brothers I talk to on here and link it, because as I said before this is the kind of stuff that needs to be seen on a large scale! GOOD WORK Shizz, you never cease to amaze brotha!

Hell yea man I'm glad to hear that you want to share it with others!

I'm happy to help and contribute here!

Glad you liked it bro, just trying to put things in perspective based on my own personal experiences and help others!

shizz702
08-16-08, 7:55 pm
Ok so we get all kinds of novices on here wondering what "stack" to run. Before considering an extensive supplement regime one should have at least somewhat of a reasonable foundation of knowledge on supplements, what they are, and what they do.

First off supplements are just what they are termed as, "supplements". They are nothing more than a supplement to your diet. Albeit they certainly can help, they simply cannot replace the caloric content you receive from whole foods.

Diet is a big part of this game, and food is the most anabolic factor in growth. One cannot even gain much on the juice if they aren't taking in enough food.

Another thing to consider is different supplements have different purposes, and require certain traits before they can be considered. For example, a 16 year old who's never lifted weights before needs not to about any kind of hormonal enhacing supplements.

Unless you are testosterone deficient or of age then there's no need for such a thing. Along with that those who are inexperienced and have yet to reach some of their genetic potential don't need to get on some hardcore stack. While all Animal supplements are certainly top flight quality and can help just about anyone, my point is those who are just starting out need to realize that hard work and food are where the money is at.

You need to shed some blood, sweat, and tears, and pay some dues in the gym and at the dinner table. Now with that being said I do believe though there are a few things that are absolutely essential for everyone, even newbies. I will list them and explain why:

Animal Pak

Ok the fucking pak is so damn good for you, packed with every vitamin and mineral known to man, so I think even sedentary people should take it just for general health. Don't need to go much into detail with this one. We all know and stand by the Pak, it should be your foundation for everything

Animal Flex

Along with the Pak I advocate Flex. Nevermind glucosamine or all the other shit you have to take for a full array of joint support cause Flex has it all in one comprehensive pak. Normally to get a full complex of joint support supplementation you have to take all kinds of stuff several times a day but with Flex you just take it once with a meal and your good to go. Your joints ain't no joke so fucking protect them from the vigors of training. Logic tells me it makes sense to shell out a few bucks to protect yourself.

Creatine

Nothing beats good ol' creatine. It is safe, cheap, and effective. It will give you energy, enhance focus, memory, and give you lots of energy to tear shit up in the gym and help you with strength and mass gains.

Creatine, like the Pak has stood the test of time, I encourage all, even beginners to staple it to their regime. As far as the type of creatine, I find I respond to monohyrdrate the best and believe it to be the most effective.

Uniliver

Talking about standing the test of time, dessicated liver has been around longer than most of us on this board have been alive. The shit is cheap and has tons of benefits! Look at it as bonus proteins, aminos, b vitamins, digestive enzymes, and tons of other shit. For the price and the benefits you can't beat it. Take it with every meal!

Real Gains

Best protein/weight gainer powder, bar none. Packed with calories, both whey and casein protein, carbs, aminos, flax seed oil, vitamins, it's got it all! As mentioned food is the big block but you can only eat so much. So this is where "supplementing" comes in. Have a few shakes daily to up them cals son!


Ok this here is an outline of what I believe the essentials are. All of these things are staples of mine and I feel regardless of age or experience anyone can benefit from them. Of course there are plenty of other good supps out there, but these here are the essentials.

Highlights:

Novices need to focus on FOOD!

No need to get caught up in hardcore stacks til some dues are paid and you get a basic foundation of knowledge on supps.

Obviously those underage don't need testosterone supplementation.

Always stick to the basics that have stood the test of time.

Always stand by the Animal Pak as the basic foundation of your supplement stash ;)

BryanSmash!
08-19-08, 2:08 pm
Good sound advice man!

js71474
08-19-08, 2:27 pm
Another outstanding post Shizz! This will be well appreciated and well read my friend!

shizz702
08-19-08, 5:57 pm
Good sound advice man!

Thanks bro!


Another outstanding post Shizz! This will be well appreciated and well read my friend!

Thanks js. Glad you liked it man. Just trying to share what I've learned through my experience in this game and try to lay it out in simple terms so others don't make the same mistakes I did.

Chase "BIG COUNTRY" Browning
08-19-08, 11:02 pm
Good post dude. Maybe you should write something up on "beginner gains." You know the young guys who have never worked out and think they need every supplement in the world, when in reality they just need to be patient cus working out alone is enough shock to grow. Hell I went from 140 to 158 in 2 months with only protein! Again, just a suggestion bro.

shizz702
08-19-08, 11:04 pm
Good post dude. Maybe you should write something up on "beginner gains." You know the young guys who have never worked out and think they need every supplement in the world, when in reality they just need to be patient cus working out alone is enough shock to grow. Hell I went from 140 to 158 in 2 months with only protein! Again, just a suggestion bro.

Thanks bro!

Good idea for the next post bro! Expect to see a write up on that soon!

js71474
08-20-08, 9:59 am
Thanks js. Glad you liked it man. Just trying to share what I've learned through my experience in this game and try to lay it out in simple terms so others don't make the same mistakes I did.I love reading and seeing this stuff bro, keep it up Shizz.....the info here is outstanding and many will benefit from it! appreciate you putting the effort into posting!

ghost
08-20-08, 11:01 am
great info in here... a must read for all!

shizz702
08-20-08, 11:03 am
great info in here... a must read for all!

Hey R, thanks bro! I appreciate it!

ghost
08-20-08, 11:04 am
Hey R, thanks bro! I appreciate it!

anytime brother, you should really be thanking JS though for pointing this out to me! been so hectic lately i havent had a lot of time to actually read stuff. damn wedding planning is interferring with my lifting and forvm time.!

shizz702
08-20-08, 11:07 am
anytime brother, you should really be thanking JS though for pointing this out to me! been so hectic lately i havent had a lot of time to actually read stuff. damn wedding planning is interferring with my lifting and forvm time.!

lol yea I already thanked js, he was the one who suggested it should be pinned and I appreciate it!

Congrats on the upcoming wedding bro!

As soon as you get settled down I'm sure you'll be back to having your lifting and forvm time the way you want it!

ghost
08-20-08, 11:14 am
lol yea I already thanked js, he was the one who suggested it should be pinned and I appreciate it!

Congrats on the upcoming wedding bro!

As soon as you get settled down I'm sure you'll be back to having your lifting and forvm time the way you want it!

what i NEED to do is pick up another rifle and go shooting....

panzerwagen
08-20-08, 11:21 am
Dedication.

A quitter never wins. A winner never quits.

Dedication. If you want to succeed in this game you have to have. Half hearted efforts are just wastes of time. If you can't get serious and stay dedicated you mine as well go sit your fat ass back on the couch.

It's already been established here this shit takes time. Lots of if. Patience is a virtue and if you don't embrace that then I'm sorry to tell you quick fixes don't come with the Iron territory.

We're talking plateaus, periodization, deloading, bulking, cutting, maintaining, and doing the shit all over again, and again. One day you think you've hit a PR and the next workout you're struggling to press it up. Fluctuations, up and down. Again dedication is what it's all about.

We have to see the big picture, as long as we persist, persist, and persist some more, God willing we will eventually get where we want to be. Then upon reaching that goal, we set even higher standards and venture even further into our journey of strength and mass.

But without dedication you ain't gonna travel to far. One has to be a warrior to survive this game and fight! Fight with all his fucking might, cause those that give up easily will never even so much as reach half their potential.

As Rollins' said the Iron never lies, it kicks you the real deal, and lets you know how far you are and how much further you have to go. You ain't gonna pull big weight over night. Nah, you have to work for that shit. You have to pay your dues.

If you ain't willing to pay em, you must not be dedicated. You had a rough day at the job, shut up and squat! You ain't feeling to well? Go fucking deadlift! Man up and lift some fucking weights!

The Iron doesn't care about your excuses! It will always be there, and it's sitting there waiting for you to take it up on its challenge. All you have to do is dial in your nutrition and rest, and dedicate yourself to a good training program, and guess what? A few years of that shit done consistently will make you strong and look good!

All you have to do is be dedicated...

Thanks for sharing your thoughts with us shizz! We all need words of inspiration - the words who speak truth, stripped from the bling bling and all superficial. What it all comes down to, is the true naked Spirit - what you call 'Dedication'... it is worth so much to us all! Nice work of inspiration indeed.

If you don't mind I'll add these lyrics written by Henry Rollins, since you mentioned this great character in your post. I think these lyrics apply well to the mentality of the members of the FORVM. I hope you don't mind, and if you do - feel free to come bashing at me in the threads I've started myself.

ON MY WAY TO THE CAGE - by Henry Rollins

On my way to the cage
I'm getting taught a lesson
On my way to the cage
I'm choking on the medicine
On my way to the cage
I'm stepping hard on four-leaf clovers
On my way to the cage
I'm learning the same thing over and over

On my way to the cage
The taste of blood is in my mouth
On my way to the cage
My fear is in their eyes
On my way to the cage
My animal blood is pure
On my way to the cage
No regrets and no last words

On my way to the cage
I heard the crowd roar
Thoughts of you were long behind me
I couldn't ask for more
The lights are almost blinding
Come closer, tears open my eyes
And fear me, and fear me

Your soul is on a leash
Your mind is on a string
Your world's inside my fist
You push yourself above me
But there's something you have missed
You always say you hate me
But you watch me anyway
It's a pain you can't resist

On my way to the cage
I'm larger than life and laughing at death
On my way to the cage
I'm sipping on pain and feeling fine
On my way to the cage
You're paying your price and I'm paying mine
On my way to the cage
I'm watching you cry and wave goodbye

On my way to the cage
I heard the crowd roar
Thoughts of you were long behind me
I couldn't ask for more
The lights are almost blinding
Come closer, tears open my eyes
And fear me, and fear me

Your soul is on a leash
Your mind is on a string
Your world's inside my fist
You push yourself above me
There's something you have missed
You'll always say you hate me
But you'll watch me anyway
You can't resist

firsthorseman97
08-20-08, 11:28 am
Great thread you have here Shizz! Not sure how I overlooked it for so long. But I just read it all and now I'm caught up.

shizz702
08-20-08, 11:28 am
Thanks for stopping by and reading panzer, and no problem at all with your post regarding the reat Rolllins!

It makes a nice addition to this thread and his piece on the Iron will always be an inspiration to me. In fact that piece has inspired a lot of my writings here.

What you posted does indeed embody the spirit we all share here.

My Animal blood is pure!

shizz702
08-20-08, 11:29 am
Great thread you have here Shizz! Not sure how I overlooked it for so long. But I just read it all and now I'm caught up.

Hey right on bro! Glad you stopped by and read it, appreciate it! Glad to have you along for the ride!

panzerwagen
08-20-08, 11:35 am
Thanks for stopping by and reading panzer, and no problem at all with your post regarding the reat Rolllins!

It makes a nice addition to this thread and his piece on the Iron will always be an inspiration to me. In fact that piece has inspired a lot of my writings here.

What you posted does indeed embody the spirit we all share here.

My Animal blood is pure!

Hehe, pure indeed! Man, I tried to get Rollins to train with me when he visited Sweden a couple of months ago. He answered that he didn't have the time. I'm gonna keep doing that shit every time he shows up. It would be such a blast to train with that man! And share a few cups of strong coffee after the session! (I have to keep on dreaming you know...)

Do you know in which book Rollins writes that stuff about the iron never lying to you?

Perhaps you're interested in the stuff we write about in this thread?
Friday Nights Get Me Down: http://forum.animalpak.com/showthread.php?t=17712

shizz702
08-20-08, 6:28 pm
Ok so one of the biggest mistakes, or perhaps lack of drive I see in people's training is failing to add weight on the bar. Nevermind the mind/muscle connection, or training with light or moderate weight for a pump. If you want to continue to make gains, both in strength and mass, YOU HAVE GOT TO ADD WEIGHT ON THE BAR!

In the most rudimentary of terms, a stronger muscle, is a bigger, and better muscle. The more weight you lift, the more muscle fibers you will recruit. There is a term called homeostasis, which in simple terms, is the state of stability your body maintains itself at. Each time you disrupt this state, by lifting heavier weight, you are forcing it to adapt to a greater level of stress, thus making it grow bigger, and stronger.

Basically with homeostasis and training, you are conditioning your body to adapt to the vigors of the weight you lift. When putting your body under stress with heavy weights, it has no choice but to adapt, and to react. It reacts by adapting to the stress, and growing bigger and stronger.

Your goal for every session should be to disrupt homeostasis, by lifting heavier than the previous session. Once you have the ability to lift a certain amount of weight, it no longer disrupts homestasis, unless you hit more reps with it. So you have to either hit more reps, or add more weight on a regular basis.

Many trainees stay stagnant at the same weight. Be it ignorance, or lack of drive to push themselves, and yet wonder why they have yet to develop nice physiques. You cannot fuck around with the same weights over the years and expect to add significant amounts of mass.

Sure there are different amounts of reps optimal for different things. Such as 1-3 reps for strength, 5-7 reps for power, 8-12 for hypertrophy, and anything above for endurance. But lets be realistic, do you think anyone that can squat or deadlift 400+ lbs is gonna have small arms?!

I think not! Think about it for a second, if a man can deadlift 400 lbs he obviously has to have some mass wrapped around his arms to pick and hold that shit up! And if a man can squat 400 lbs you can bet he doesn't have some chicken legs!

Now back to poundage progression. There is a general consensus to frequently change programs, to "shock" the body into new growth. While there is some things to be said for that, the reality is when you change your routine, chances are you may try some new exercises, be sore the next day due to performing a movement your body is not conditioned to and think you're growing.

I for one, believe in milking a routine for as long as possible til the gains stop. Work it as hard as you can, add weight or a few reps every session and go from there. You should make 5 lb jumps for as long as you can.

That means adding 5 lbs to each lift every workout. By doing so you're taking small, realistic steps to big lifts. There will come a time though where you're body can no longer take 5 lbs jumps, and that's where fractional plates come in. When you can no longer add 5 lbs, add 2 lbs. When you can no longer add 2 lbs, fuck it add a lb!

You may think I'm crazy for that but I'll let you know if you just added 1 lb to your bench press every week for a year that would equate to a 52 lb gain! Not bad eh?

Even when adding fractional plates you are still putting the body through greater stress and conditioning it to lift more weight. Each time you lift more weight your body becomes stronger, and as a positive result will look better, over time.

With all that being said another mistake people make is being too gung ho and adding too much weight too quickly. You aren't gonna be able to make 10 lb jumps for long, let alone 20+, so that's why I feel 5 lb jumps are a solid plan.

It is being too gung ho which causes a lot of people frustration, causing them to plateau, and give up and quit. As I always say this shit takes time. An elite power lifter obvioulsy doesn't total up to 2k over night.

As the old adage goes, patience is a virtue, and it takes patience to make these 5 lb jumps and see the big picture: that small steady gains will amount to BIG gains over time.

In McRobert's Beyond Brawn he constantly reiterated, "It's all about progressive poundages in good form."

I believe that is what it all boils down to. Lift with good form, and add fucking weight to the bar! Obviously make sure diet and rest is dialed in, and I promise you will get stronger and look better!

Highlights:

Consistently add weight or squeeze out a few reps every workout

PROGRESS!

Make small poundage jumps so you don't plateau too quickly

When a 5 lb jump is too much break out the fractional plates

Stick with a routine til the gains stop

Get stronger, and remember with strength comes mass

Themostocles
08-20-08, 10:49 pm
I disagree with you on a couple of small points, but still a great and informitive read. Great writing as always Shizz. -T

shizz702
08-20-08, 10:53 pm
I disagree with you on a couple of small points, but still a great and informitive read. Great writing as always Shizz. -T

Hey it's all good man, my philosophies aren't set in stone, they are just my opinion based on what I've read, learned, and experienced. As we all always say on here, do what works for you. I write what has worked for me, and what I believe will help others as well. Anyways though thanks for reading and commenting bro.

Themostocles
08-20-08, 11:00 pm
Hey it's all good man, my philosophies aren't set in stone, they are just my opinion based on what I've read, learned, and experienced. As we all always say on here, do what works for you. I write what has worked for me, and what I believe will help others as well. Anyways though thanks for reading and commenting bro.

Thats exactly why I didn't argue with you, what works for me might be different than what works for you. I definitely respect your views. -T.

shizz702
08-20-08, 11:11 pm
Thats exactly why I didn't argue with you, what works for me might be different than what works for you. I definitely respect your views. -T.

Yea bro we're not here to argue, we're here to share our knowledge with one another and help each other out, and I definitely appreciate you taking the time to read and comment here. One of the things I really like about the Forvm is how for the most part everyone is mature and rational, respecting one anothers views instead of fighting over dumb shit.

Brick By Brick
08-21-08, 12:20 am
Progressive resistance has been veddy, veddy good to me.
And every time I find out something new about Henry Rollins, I just like him more. Been a fan for 21 years. He writes pretty good books, I think, as well.

Chase "BIG COUNTRY" Browning
08-21-08, 12:57 am
Good post bro! Keep it coming!

shizz702
08-21-08, 8:38 am
Progressive resistance has been veddy, veddy good to me.
And every time I find out something new about Henry Rollins, I just like him more. Been a fan for 21 years. He writes pretty good books, I think, as well.

Yep progressive resistance is what it is all about, progress. And yea Rollins is awesome!


Good post bro! Keep it coming!

Thanks bro! Will do.

shizz702
08-22-08, 3:36 pm
1. Thou shall Squat, Press, and Deadlift.

Can't put on some serious mass or get too strong without these big 3. These will not only develop a good foundation but will still continue to pay great dividends afterward as well. These are the 3 most anabolic, growth producing lifts in the iron game, so treat them with respect and work them hard!

2. Thou shall eat, eat, and eat some more.

We all know you got to pay your dues in the gym, but we also know we don't grow in the gym. We grow in the kitchen. Eat big to get big friend.

3. Thou shall drink lots of water.

Got to stay hydrated, can't live without the aqua. Without consuming enough water you won't get far.

4. Thou shall add weight on the bar consistently.

Refer to previous write up.

5. Thou shall get 8 hours sleep a night minimum.

Got to rest, and recover from strenous workouts. Deprived sleep ain't gonna cut it, you've got to sleep!

6. Thou shall lift with good form.

Half squats, half presses, and overall sloppy form ain't gonna do much but lead to frustration and injury. Use a full range of motion and leave the ego at the door.

7. Thou shall not skip sessions unless the body says so.

No laziness or whining, unless your body is begging for a break that is needed there are no excuses!

8. Thou shall consume a shake immediately postworkout.

Can't neglect that window of opportunity. When your muscles are all torn up from training fuel them up with protein and carbs. Fuck around after training and neglect this then don't expect much in the gains department.

9. Thou shall not let outside forces affect his/her training.

Leave your problems at home. Sure life is hard, oh fucking well. If I skipped a session or a meal for every problem I have or had to deal with I wouldn't be where I am today, that is for damn sure. Block all negative forces and do this shit!

10. Thou shall take Animal Pak.

;)

BryanSmash!
08-22-08, 7:33 pm
Good post shizz. I like 1 and 9 best!

shizz702
08-22-08, 8:08 pm
Good post shizz. I like 1 and 9 best!

Thanks Bryan! Glad you liked it! Yea 1 and 9 are definitely big factors and if you don't apply and live by them you won't get very far.

mustgetbig
08-22-08, 8:41 pm
1. Thou shall Squat, Press, and Deadlift.

Can't put on some serious mass or get too strong without these big 3. These will not only develop a good foundation but will still continue to pay great dividends afterward as well. These are the 3 most anabolic, growth producing lifts in the iron game, so treat them with respect and work them hard!

2. Thou shall eat, eat, and eat some more.

We all know you got to pay your dues in the gym, but we also know we don't grow in the gym. We grow in the kitchen. Eat big to get big friend.

3. Thou shall drink lots of water.

Got to stay hydrated, can't live without the aqua. Without consuming enough water you won't get far.

4. Thou shall add weight on the bar consistently.

Refer to previous write up.

5. Thou shall get 8 hours sleep a night minimum.

Got to rest, and recover from strenous workouts. Deprived sleep ain't gonna cut it, you've got to sleep!

6. Thou shall lift with good form.

Half squats, half presses, and overall sloppy form ain't gonna do much but lead to frustration and injury. Use a full range of motion and leave the ego at the door.

7. Thou shall not skip sessions unless the body says so.

No laziness or whining, unless your body is begging for a break that is needed there are no excuses!

8. Thou shall consume a shake immediately postworkout.

Can't neglect that window of opportunity. When your muscles are all torn up from training fuel them up with protein and carbs. Fuck around after training and neglect this then don't expect much in the gains department.

9. Thou shall not let outside forces affect his/her training.

Leave your problems at home. Sure life is hard, oh fucking well. If I skipped a session or a meal for every problem I have or had to deal with I wouldn't be where I am today, that is for damn sure. Block all negative forces and do this shit!

10. Thou shall take Animal Pak.

;)

amen to that!!

shizz702
08-22-08, 8:53 pm
amen to that!!

Right on brother!

js71474
08-23-08, 1:08 am
Another great post bro, and all of the points you hit are dead on and I love them all! You know I'm on board, really great stuff Shizz!

panzerwagen
08-23-08, 7:12 am
Fucking amazing shit shizz! Hehe, made me smile a great deal today! The only problem is that I realise I'm going to end up in hell.. but I suppose it can't be worse than walking this fucked up planet.

Good shit

machineman
08-23-08, 11:55 am
good stuff, bro....thanks for some of the reminders.

(off to the kitchen I go to finish the meals for today and eat....AGAIN)

shizz702
08-23-08, 5:24 pm
Another great post bro, and all of the points you hit are dead on and I love them all! You know I'm on board, really great stuff Shizz!

Thanks js! Glad you liked them bro, thanks for reading!


Fucking amazing shit shizz! Hehe, made me smile a great deal today! The only problem is that I realise I'm going to end up in hell.. but I suppose it can't be worse than walking this fucked up planet.

Good shit

Thanks panzer! You're right too, can't be any worse than this!


good stuff, bro....thanks for some of the reminders.

(off to the kitchen I go to finish the meals for today and eat....AGAIN)

Thanks machineman, that's right, gotta EAT!

shizz702
08-23-08, 8:59 pm
Goals give us a sense of direction. A purpose. What is life without purpose? Meaningless. Goals give us something to strive for. You can't just go to war with the Iron with a stagnant mindset. As I always preach you should be making progress, and that progress should be directed towards a goal. Whether you want to get strong or pack on the mass you should have it set in your mind what you want to do and how you are going to get it.

So you only squat 200 lbs? Well what do you want to be squatting within the next 6 months to a year? 300? Maybe 400? Ok! Write it down or embed it in your mind that you're going to squat 400 in the next year! And fucking work for it! You only weigh a whopping 150 lbs? Set a goal to gain 20 lbs in the next 6 months.

Impulses and whims aren't going to do much for you. In other words you can't go from one thing to the other in this game, you got to sets goals and stick to them. You can't bulk up here and cut down there, you can't work towards a squat PR goal and drop them for leg presses. Sure you can't switch things up, you can bulk, you can cut, you can vary your exercises, but brothers, achieve your goals!

Don't bulk up half heartedly and end it without reaching your goal. Don't give up! If you aren't growing, eat more! If you aren't getting stronger, lift harder! Achieve your fucking goals! As long as you got the right mindset the world is your oyster! Do right by the Iron, and it will do right by you!

Now, on goals, set REALISTIC goals! Nothing wrong with aiming high for the long run, but for the short term, things within 6 months to a few years time, keep within reason. For example, my current goal for the deadlift is 500 lbs. My max is 405. That is realistically attainable within 6 months to a year. Sure I'd love to be able to rip 6-700 lbs off the floor like an elite powerlifter, but in reality it's not gonna happen in such a short amount of time.

Same goes to you bros, again, nothing wrong with aiming high, you can do ANYTHING YOU SET YOUR MIND TO, but you got to be realistic about your goals. It's all about small steps towards BIG goals. Say you bench 250 for a max, and your ultimate goal is to bench 500. Ok, well there's no reason why you can't do that, but, it's going to take blood, sweat, tears, and TIME to get there. You can't expect to get there in a year, probably not even 2, to keep things realistic. But you CAN get there within a few years time, and you do that by setting goals in the mean time. You can press 250, so you set a goal to hit 300 within 6 months and go from there. These incremental goals will pave the way to the big 5 you so desire, catch my drift?

The same principles apply to weight gain and loss. Set them in increments. You can't gain 100 lbs of lean mass in a year, but you more than likely can gain 20-30 lbs of mass in a year. If you're overweight, your not gonna be ripped over night, but you surely can lose quite a bit of fat in 6 months. Set a goal for your body weight and stick to it!

Never let anyone tell you you can't achieve your goals in this game. Anyone who would say such a thing obviously is a negative, miserable fuck with no faith in himself. Do this shit for yourself and let others witness your greatness as you achieve these goals!

To those of you reading this, I want you to think about what you want to do, and set goals accordingly. How much do you want to lift, and how much do you want to weigh, both for the short and long term? Once you figure these things out, write them down, and achieve them!

machineman
08-23-08, 10:15 pm
great stuff, bro......definitely keeps me heading toward the place I want to be......I never thought 1 year ago, I would be where I am at today.....and I did it alone.....with 1 person to talk to about my pains, fears, trials and overall misery while on my journey....now I have you, all of you to help push, pull, drag and generally whoop my ass till my goals are met....then we set new ones, get a lead on the direction to run and off we go again. I know what my goals are but I don't think I have ever really set them down to print.....I think now is the time.....

thanks sean.

shizz702
08-24-08, 5:49 pm
great stuff, bro......definitely keeps me heading toward the place I want to be......I never thought 1 year ago, I would be where I am at today.....and I did it alone.....with 1 person to talk to about my pains, fears, trials and overall misery while on my journey....now I have you, all of you to help push, pull, drag and generally whoop my ass till my goals are met....then we set new ones, get a lead on the direction to run and off we go again. I know what my goals are but I don't think I have ever really set them down to print.....I think now is the time.....

thanks sean.

Thanks Bob.

Glad to see you have a clear mindset of your goals and are putting in the necessary work to achieve them. And you know we are all here to support you along the way.

mustgetbig
08-24-08, 7:03 pm
Goals give us a sense of direction. A purpose. What is life without purpose? Meaningless. Goals give us something to strive for. You can't just go to war with the Iron with a stagnant mindset. As I always preach you should be making progress, and that progress should be directed towards a goal. Whether you want to get strong or pack on the mass you should have it set in your mind what you want to do and how you are going to get it.

So you only squat 200 lbs? Well what do you want to be squatting within the next 6 months to a year? 300? Maybe 400? Ok! Write it down or embed it in your mind that you're going to squat 400 in the next year! And fucking work for it! You only weigh a whopping 150 lbs? Set a goal to gain 20 lbs in the next 6 months.

Impulses and whims aren't going to do much for you. In other words you can't go from one thing to the other in this game, you got to sets goals and stick to them. You can't bulk up here and cut down there, you can't work towards a squat PR goal and drop them for leg presses. Sure you can't switch things up, you can bulk, you can cut, you can vary your exercises, but brothers, achieve your goals!

Don't bulk up half heartedly and end it without reaching your goal. Don't give up! If you aren't growing, eat more! If you aren't getting stronger, lift harder! Achieve your fucking goals! As long as you got the right mindset the world is your oyster! Do right by the Iron, and it will do right by you!

Now, on goals, set REALISTIC goals! Nothing wrong with aiming high for the long run, but for the short term, things within 6 months to a few years time, keep within reason. For example, my current goal for the deadlift is 500 lbs. My max is 405. That is realistically attainable within 6 months to a year. Sure I'd love to be able to rip 6-700 lbs off the floor like an elite powerlifter, but in reality it's not gonna happen in such a short amount of time.

Same goes to you bros, again, nothing wrong with aiming high, you can do ANYTHING YOU SET YOUR MIND TO, but you got to be realistic about your goals. It's all about small steps towards BIG goals. Say you bench 250 for a max, and your ultimate goal is to bench 500. Ok, well there's no reason why you can't do that, but, it's going to take blood, sweat, tears, and TIME to get there. You can't expect to get there in a year, probably not even 2, to keep things realistic. But you CAN get there within a few years time, and you do that by setting goals in the mean time. You can press 250, so you set a goal to hit 300 within 6 months and go from there. These incremental goals will pave the way to the big 5 you so desire, catch my drift?

The same principles apply to weight gain and loss. Set them in increments. You can't gain 100 lbs of lean mass in a year, but you more than likely can gain 20-30 lbs of mass in a year. If you're overweight, your not gonna be ripped over night, but you surely can lose quite a bit of fat in 6 months. Set a goal for your body weight and stick to it!

Never let anyone tell you you can't achieve your goals in this game. Anyone who would say such a thing obviously is a negative, miserable fuck with no faith in himself. Do this shit for yourself and let others witness your greatness as you achieve these goals!

To those of you reading this, I want you to think about what you want to do, and set goals accordingly. How much do you want to lift, and how much do you want to weigh, both for the short and long term? Once you figure these things out, write them down, and achieve them!

you should be payed to write for animal

shizz702
08-24-08, 7:09 pm
you should be payed to write for animal

Thanks brother. That comment means a lot to me. I'd be more than happy to write for Animal. All they'd have to do is say the word, shit I'd do it for free. Just happy to help out and share my thoughts and knowledge with other fellow Animals!

mustgetbig
08-24-08, 7:10 pm
Thanks brother. That comment means a lot to me. I'd be more than happy to write for Animal. All they'd have to do is say the word, shit I'd do it for free. Just happy to help out and share my thoughts and knowledge with other fellow Animals!

i actually think this should be pinned theres actually alot of very helpful things in here like alot

shizz702
08-24-08, 7:13 pm
i actually think this should be pinned theres actually alot of very helpful things in here like alot

Shit man it was pinned for a day, and someone took it off. If you want, PM a watchmen to repin it. I'd love to have it pinned again!

mustgetbig
08-24-08, 7:17 pm
Shit man it was pinned for a day, and someone took it off. If you want, PM a watchmen to repin it. I'd love to have it pinned again!

good idea will do

shizz702
08-24-08, 7:27 pm
good idea will do

Thanks bro, I appreciate it!

shizz702
08-24-08, 7:56 pm
Then do these exercises:

THE SQUAT

Okay I already discussed this in a previous post but it certainly is worthy of reiterating. This is the king! Nothing will make you grow like the squat. Our legs are our foundation, and since they have more musculature than any other body part, your whole body will be forced to grow when targetting them with the brute force of the king of exercises. Remember......"want bigger arms, then squat!"

THE DEADLIFT

Well the squat is king, so that would make the deadlift the queen. Make no mistake though cause there is nothing feminine about it. In fact, the deadlift is on par with the squat, but still the squat has the edge and hails as #1. BUT, the deadlift is the undisputed, best fucking lift there is for back development. Nothing blasts the back like the deadlift.

And the back is the second biggest part of musculature within our bodies. Added mass to the back will give you that v taper you so desire and make your whole upper body appear freakish. The deadlift is also regarded as the ultimate test of strength. There is no cheating it. No gear will do much of anything to help you. It is primitive in nature, cause, in simplest of terms, you're picking heavy shit up off the ground.

Just you, a bar, and dead weight. Like the squat, this exercise will entice the "spillover" effect and up your test. So get to deadlifting!

THE PRESS

Okay now I know the coveted bench press is a big one, but I believe the standing overhead press (properly termed as the press) is better for grwoth, and I will explain why.

Bigger shoulders are one of the most aesthetic things a man can develop, and nothing will develop them better than the press. It completely isolates the delts and will turn them into boulders. I have developed very broad shoulders, and owe it all to this exercise.

Also, unlike the bench press, your entire core is forced to support the weight, and so therefore the abs, lower back, and legs are worked as stablizer muscles. The press also, in my opinion, is one of the best ways to develop functional strength cause it trains you to lift heavy shit over your head, now how cool is that?

THE BENCH PRESS

Alright, alright, I know, I know, everyone loves the good ol' bench press! Simply put, the best pec developer there is, bar none! You got to bench press, no getting around it. Another good, similar exercise to throw in the mix for strength and growth is weighted dips, but always be sure to use the bench press as the corner stone of your chest exercise.

THE ROW

Row, row, row your bar! Along with the deadlift, this is another great back masser! You got to do some kind of rowing, aside from chinning, and pullups, nothing will develop your lats better. Grab a barbell, or a dumbbell and get to rowing!

THE POWER CLEAN

You want explosive strength? Then learn to clean. Nothing will develop explosion like the clean. Along with explosion, the clean will also help develop functional strength, and build your back and traps up! Not only does it work your entire upper body, but hits the entire lower body as well. Full body exercise here bros.

Essentially you are picking a bar up off the ground and muscleing it up to your shoulders. This exercise has been around since the dawn of the old time strong men and has stood the test of time as one of the most result producing exercises you can do. Make no mistake and don't be intimidated by it, learn to clean! It will pay great dividends.




Ok brothers, so here I've compiled what I believe to be the best, most result producing exercises you can do. These lifts should be the foundation of any and all routines in my opinion. They are GUARANTEED to get you jacked and strong, granted that your nutrition and rest are dialed in. Work them, and work them HARD! As said they will pay great dividends to you in the strength and mass department!

mustgetbig
08-24-08, 8:05 pm
Then do these exercises:

THE SQUAT

Okay I already discussed this in a previous post but it certainly is worthy of reiterating. This is the king! Nothing will make you grow like the squat. Our legs are our foundation, and since they have more musculature than any other body part, your whole body will be forced to grow when targetting them with the brute force of the king of exercises. Remember......"want bigger arms, then squat!"

THE DEADLIFT

Well the squat is king, so that would make the deadlift the queen. Make no mistake though cause there is nothing feminine about it. In fact, the deadlift is on par with the squat, but still the squat has the edge and hails as #1. BUT, the deadlift is the undisputed, best fucking lift there is for back development. Nothing blasts the back like the deadlift.

And the back is the second biggest part of musculature within our bodies. Added mass to the back will give you that v taper you so desire and make your whole upper body appear freakish. The deadlift is also regarded as the ultimate test of strength. There is no cheating it. No gear will do much of anything to help you. It is primitive in nature, cause, in simplest of terms, you're picking heavy shit up off the ground.

Just you, a bar, and dead weight. Like the squat, this exercise will entice the "spillover" effect and up your test. So get to deadlifting!

THE PRESS

Okay now I know the coveted bench press is a big one, but I believe the standing overhead press (properly termed as the press) is better for grwoth, and I will explain why.

Bigger shoulders are one of the most aesthetic things a man can develop, and nothing will develop them better than the press. It completely isolates the delts and will turn them into boulders. I have developed very broad shoulders, and owe it all to this exercise.

Also, unlike the bench press, your entire core is forced to support the weight, and so therefore the abs, lower back, and legs are worked as stablizer muscles. The press also, in my opinion, is one of the best ways to develop functional strength cause it trains you to lift heavy shit over your head, now how cool is that?

THE BENCH PRESS

Alright, alright, I know, I know, everyone loves the good ol' bench press! Simply put, the best pec developer there is, bar none! You got to bench press, no getting around it. Another good, similar exercise to throw in the mix for strength and growth is weighted dips, but always be sure to use the bench press as the corner stone of your chest exercise.

THE ROW

Row, row, row your bar! Along with the deadlift, this is another great back masser! You got to do some kind of rowing, aside from chinning, and pullups, nothing will develop your lats better. Grab a barbell, or a dumbbell and get to rowing!

THE POWER CLEAN

You want explosive strength? Then learn to clean. Nothing will develop explosion like the clean. Along with explosion, the clean will also help develop functional strength, and build your back and traps up! Not only does it work your entire upper body, but hits the entire lower body as well. Full body exercise here bros.

Essentially you are picking a bar up off the ground and muscleing it up to your shoulders. This exercise has been around since the dawn of the old time strong men and has stood the test of time as one of the most result producing exercises you can do. Make no mistake and don't be intimidated by it, learn to clean! It will pay great dividends.




Ok brothers, so here I've compiled what I believe to be the best, most result producing exercises you can do. These lifts should be the foundation of any and all routines in my opinion. They are GUARANTEED to get you jacked and strong, granted that your nutrition and rest are dialed in. Work them, and work them HARD! As said they will pay great dividends to you in the strength and mass department!

theres no reason what so ever for this not to be pinned which is why i pm'ed a watchmen asking them to check it out

shizz702
08-24-08, 8:09 pm
theres no reason what so ever for this not to be pinned which is why i pm'ed a watchmen asking them to check it out

Thanks brother!

Appreciate you reading, commenting, and deeming it worthy of a pin!

BryanSmash!
08-24-08, 9:50 pm
Big ups for putting the OHP before the bench press shizz! Great list!

Elite
08-24-08, 10:49 pm
Guys, its not in our realms to decide what gets pinned, otherwise half my shitty threads would have had the honour. Its all down to J-Dawg and the other dark overlords at Universal towers.

Keep plugging away, because this is a great journey.

js71474
08-25-08, 8:30 am
Goals and Want to get big are 2 more posts that were phenomenal Shizz!! I printed the Want to get big and I am going to give it to a guy at our gym that is just starting out. He asked me about how he needs to start and I explained that the base needs to mass movements so this will give him something he can carry with him and refer back to. As always Shizz, awesome posts bro!!

shizz702
08-25-08, 5:49 pm
Big ups for putting the OHP before the bench press shizz! Great list!

Thanks Bryan! You and I definitely have an understanding lol!


Guys, its not in our realms to decide what gets pinned, otherwise half my shitty threads would have had the honour. Its all down to J-Dawg and the other dark overlords at Universal towers.

Keep plugging away, because this is a great journey.

Thanks for stopping by bro!


Goals and Want to get big are 2 more posts that were phenomenal Shizz!! I printed the Want to get big and I am going to give it to a guy at our gym that is just starting out. He asked me about how he needs to start and I explained that the base needs to mass movements so this will give him something he can carry with him and refer back to. As always Shizz, awesome posts bro!!

Appreciate js! Hope my words inspire this guy as well! Really appreciate your support bro!

machineman
08-25-08, 6:06 pm
gotta agree with the other guys....there is so much to keep you motivated here....I am glad I have this support system....I just can't thank you guys enough.....

Brick By Brick
08-26-08, 11:18 am
Great post, shizz, that's how I got big and strong, so I know it works. And my goal for this week was to get the deck frame painted black so we could lay down the Trex and get this massive project finished. Thanks for the inspiration, bro, keep up the good work.

shizz702
08-26-08, 6:44 pm
Great post, shizz, that's how I got big and strong, so I know it works. And my goal for this week was to get the deck frame painted black so we could lay down the Trex and get this massive project finished. Thanks for the inspiration, bro, keep up the good work.

Thanks brick! Sounds like a cool project! Glad you find my writing inspiring, and thanks for reading!

js71474
08-27-08, 8:26 am
Alright I gave the post to the guy at the gym, he immediately sat down and read it top to bottom twice. After we both finished our workouts we talked about it for a few minutes and he said he is going to write a meal plan and a new routine just focusing on the mass principles. He also said to tell you thanks! He is amped up to get his 'journey' started. I gave him the web address of the forum and told him he should come join and start a journey, not sure if he will cuz he said he is not much of an internet type of guy but he would think about it. Either way I will keep you posted on his progress. Thanks once again for all the amazing posts you have written!!

shizz702
08-27-08, 11:37 am
Alright I gave the post to the guy at the gym, he immediately sat down and read it top to bottom twice. After we both finished our workouts we talked about it for a few minutes and he said he is going to write a meal plan and a new routine just focusing on the mass principles. He also said to tell you thanks! He is amped up to get his 'journey' started. I gave him the web address of the forum and told him he should come join and start a journey, not sure if he will cuz he said he is not much of an internet type of guy but he would think about it. Either way I will keep you posted on his progress. Thanks once again for all the amazing posts you have written!!

Fucking awesome js! That means a lot to me and I'm honored to have helped and inspired this new Animal out! You're very welcome bro, and as always thanks for your continous support!

shizz702
08-27-08, 8:50 pm
in the life of an Animal in his quest for strength and size.

Ok so here I'm going to layout a typical day's work in eating, training, and sleeping for strength and size.

Upon waking immediately I'll go hit the kitchen and take a few gulps of water to rehydrate myself. From there I'll blend myself up a real gains shake with some raw oats and olive oil to immediately reverse my catabolic state from sleeping and take my pak along with it. After that I'll pack up my meals, supplements, grab my gallon of water, and off to work I go.

Within 2.5 hours I'll hit my next meal, which will typically be groud beef, brown rice, and vegetables, or a pb and j with milk, and with that I'll take 4 unilver tabs, and 2 fish oils. I take that with every meal. Also, I always snack on at least one protein bar inbetween.

I'll eat two more meals like this within the work day. Then I will come home after a 10 hour shift and have a pre workout shake with creatine. After the preworkout shake I'll hit the gym and do work, and immediately after I'll have a post workout shake with more creatine.

I'll let me stomach settle for about a hour and then it's time for dinner. For dinner I'll typically have steak, baked potatos, and veggies, and occasionaly I'll have some cheesecake or some other cheat meal afterward. And of course always, 4 unilivers and 2 fish oils after every meal.

Then I'll relax, hit the Forvm, post my workout in my journey and wind down. Before bed I'll have yet another shake with good ol' Flex. Used to take it with my second meal but experimented and found I like it better before bed. I will always get to bed early and make sure I have at least 9 hours to spend in bed for quality rest.

Ok so a basic overview:

Upon waking: meal replacement shake with Pak

Meals 1,2, and 3 divided between 2.5-3 hr intervals, typically ground beef (or chicken, tuna, etc.), brown rice, and veggies, or pb and j's with milk, with 4 unilivers, and 2 fish oils with each meal. Also, as noted will snack on a protein bar.

Preworkout: shake, creatine

Postworkout: shake, creatine

Dinner: more fucking food with more unilivers and fishoils

Bed: shake, Flex

So as you can see this is a lot of eating. This is what it takes. When you break all this down I am taking in up to 8 small meals a day with a surplus of supplements. This serves as a typical example, and for those who say you can't gain weight take a look at my typical bulking intake...

We aren't fucking around in here when we say you have to eat BIG!

mustgetbig
08-27-08, 9:14 pm
in the life of an Animal in his quest for strength and size.

Ok so here I'm going to layout a typical day's work in eating, training, and sleeping for strength and size.

Upon waking immediately I'll go hit the kitchen and take a few gulps of water to rehydrate myself. From there I'll blend myself up a real gains shake with some raw oats and olive oil to immediately reverse my catabolic state from sleeping and take my pak along with it. After that I'll pack up my meals, supplements, grab my gallon of water, and off to work I go.

Within 2.5 hours I'll hit my next meal, which will typically be groud beef, brown rice, and vegetables, or a pb and j with milk, and with that I'll take 4 unilver tabs, and 2 fish oils. I take that with every meal. Also, I always snack on at least one protein bar inbetween.

I'll eat two more meals like this within the work day. Then I will come home after a 10 hour shift and have a pre workout shake with creatine. After the preworkout shake I'll hit the gym and do work, and immediately after I'll have a post workout shake with more creatine.

I'll let me stomach settle for about a hour and then it's time for dinner. For dinner I'll typically have steak, baked potatos, and veggies, and occasionaly I'll have some cheesecake or some other cheat meal afterward. And of course always, 4 unilivers and 2 fish oils after every meal.

Then I'll relax, hit the Forvm, post my workout in my journey and wind down. Before bed I'll have yet another shake with good ol' Flex. Used to take it with my second meal but experimented and found I like it better before bed. I will always get to bed early and make sure I have at least 9 hours to spend in bed for quality rest.

Ok so a basic overview:

Upon waking: meal replacement shake with Pak

Meals 1,2, and 3 divided between 2.5-3 hr intervals, typically ground beef (or chicken, tuna, etc.), brown rice, and veggies, or pb and j's with milk, with 4 unilivers, and 2 fish oils with each meal. Also, as noted will snack on a protein bar.

Preworkout: shake, creatine

Postworkout: shake, creatine

Dinner: more fucking food with more unilivers and fishoils

Bed: shake, Flex

So as you can see this is a lot of eating. This is what it takes. When you break all this down I am taking in up to 8 small meals a day with a surplus of supplements. This serves as a typical example, and for those who say you can't gain weight take a look at my typical bulking intake...

We aren't fucking around in here when we say you have to eat BIG!

hell yea thats how you get big!!

shizz702
08-27-08, 9:35 pm
hell yea thats how you get big!!

eat big, lift big, sleep big=get big

everything big!!!!!

mustgetbig
08-27-08, 9:55 pm
eat big, lift big, sleep big=get big

everything big!!!!!

WORD!!

shizz702
08-28-08, 3:04 pm
After reading js' recent post in his "Opportunities and thoughts" threads it gave me some inspiration to write up a post on haters.

We all deal with it day to day. The looks. The impressions. The questions. And lastly the hate.

People want to know why we do what we do. Why do we eat so much? Why do we lift so heavy? Why are we so narcissistic? Why do we want to get so big? Are we insecure? Are we are steroids? Why would we shovel down all those vitamins? Why do we wear shirts that say "Animal?"

As I said in js' thread, we don't owe these people any kind of explanation, they wouldn't understand anyway. But for the sake of this post I'll answer these questions.

We do this shit for OURSELVES! Not for the hot chick with the big tits, not for the bully that used to fuck with you in high school. We do it cause WE WANT TO! It is our desire to better ourselves, by not only looking better, but feeling better, and living better as well.

People fail to realize that a healthy body is a lean, muscular body. They also fail to realize that this lifestyle isn't just about putting up big weight and having 20" arms, but it is a meritorious lifestyle pertaining to good health.

Eating well, exercising, supplementing, it is all beneficial in so many ways. And we know this, so we EMBRACE it and are PROUD to show it, by wearing our Animal gear and representing who we are and what we stand for.

We help ourselves, and have no problem helping others along the way. But inbetween this journey of good health, strength, and mass there are the ones who question our integrity along the way and radiate negative energy in our aura.

What do we do about this? These haters, these ones who give their dirty looks, the ones who run off the mouth and talk shit? Do we crush them, do we let them bring us down? Fuck no! We don't concern ourselves with them.

We just continue on our righteous path. For engaging in physical conduct with them would be merely stuping to their low level. You must understand, haters hate, because they are full of hate. Hate is poisionous, it is full disease and spreads like the plague. Hate will get yuou nowhere. Without positive energy you can't progress or stay grounded.

These haters are just icing on the cake. Look at it this way, when someone "hates" on you, that is a sign of jealousy and envy. So to look at the other side of the coin on a more positive note, such hatred can be deemed complimentary.

Brothers, there is no need to get upset over these lames. As the old saying goes,"don't cry over spilled milk." And that's all haters are is just spilled milk, spoiled spilled milk at that. As an Animal you must be above the fray and not resort to the lower levels of these piddling matters.

Sure, in simple terms haters suck, and they can piss you off, but you can't let them bring you down, or stray you away from your progress in this game. You must keep pressing on! You got to keep eating, you got to keep lifting, and you got to keep sleeping. And you sure as hell can't lose sleep over these fucks!

So the next time some fuck hates on you, or asks you silly questions about why you do what you do, just brush those fuckers off, and in response to such a question if tell them because I'm a fucking ANIMAL!!!!!!!!!!!!!!

js71474
08-28-08, 4:00 pm
Nice bro! Appreciate the shout out. Enjoyed the expansion on the haters, and what you are saying is so true!! Good post as always! I am still pissed as hell though, I have always been and guess I will always be the kind of person that wears all my shit on my sleeve, it just boils my blood that some fuckers have the balls to do this shit to someone else!! Well it does give me some killer rage to hit the gym with so at least I get some use out of it, cuz this is the kind of shit I think about when I'm trying to pull a PR. I digressed a little.....perfect post on haters bro!

shizz702
08-28-08, 4:04 pm
Nice bro! Appreciate the shout out. Enjoyed the expansion on the haters, and what you are saying is so true!! Good post as always! I am still pissed as hell though, I have always been and guess I will always be the kind of person that wears all my shit on my sleeve, it just boils my blood that some fuckers have the balls to do this shit to someone else!! Well it does give me some killer rage to hit the gym with so at least I get some use out of it, cuz this is the kind of shit I think about when I'm trying to pull a PR. I digressed a little.....perfect post on haters bro!

Thanks bro!

Your post was very good as well and provided me with the inspiration I needed for that post. The best way for you to channel that rage would be on them squats tomorrow, perfect way to turn a negative into a positive!

js71474
08-28-08, 4:11 pm
Thanks bro!

Your post was very good as well and provided me with the inspiration I needed for that post. The best way for you to channel that rage would be on them squats tomorrow, perfect way to turn a negative into a positive!You know it's funny you say that cuz I was thinkin the same exact thing....I feel sorry for that squat bar haha! Gonna be the SC squat massacre.

shizz702
08-28-08, 4:15 pm
You know it's funny you say that cuz I was thinkin the same exact thing....I feel sorry for that squat bar haha! Gonna be the SC squat massacre.

Hell yea! I recommend a death set of 20 rep breathing squats!

Take your current 10 rep weight and grind out 20! Perfect way to kill it!

js71474
08-28-08, 4:29 pm
Hell yea! I recommend a death set of 20 rep breathing squats!

Take your current 10 rep weight and grind out 20! Perfect way to kill it!Sounds good brotha!!

shizz702
08-28-08, 4:34 pm
Sounds good brotha!!

Hell yea looking foward to this!!!!!

shizz702
08-29-08, 5:05 pm
One really beneficial thing I've learned about here on the Forvm is back off sets.

What are they? They are basically a lighter set, with moderate to hight reps, typically done after a heavy set.

What are the benefits of doing them?

They reinforce good form, since you'll be using lighter weights that you can control much better, and easier than your previous heavy work.

They stimulate hypertrophy. Mass gains are made best in the 8-12 rep range, and since you'll be using lighter weight, you'll crank out more reps.

They are great for strength gains. When warming up, your back off set weight upon warming up may seem a bit heavy. But after hitting max or a heavier set, and by then deloading to you back off set, you'll be fired up and hit more reps than you were mentally/physically prepared for upon warming up.

When to do them?

I like to include them with the big compound lifts such as squats, deads, and presses. You can hit them after pretty much anything, and it's highly individualized and based on personal preference. Just be sure to throw them in.

The best of both worlds.

The really cool thing about them is instead of exclusively focusing on strength with 1-5 rep, heavy sets, or only trying to gain mass with moderate weight in the 8-12 rep range you can do both!

Work up to heavy sets and gain strength, and tear shit up on a moderate weight back off set afterward. By doing so you'll not only get stronger, but you'll get bigger as well!

So start hitting them back off sets!

Firedrake
08-29-08, 5:14 pm
One really beneficial thing I've learned about here on the Forvm is back off sets.

What are they? They are basically a lighter set, with moderate to hight reps, typically done after a heavy set.

What are the benefits of doing them?

They reinforce good form, since you'll be using lighter weights that you can control much better, and easier than your previous heavy work. . . .

Funny you should bring those up. I'm just really getting back into the gym, and I find them a great way to both get the last possible benefit out of the movement, and, as you say, reinforce the proper form.

Thanks for discussing them.

shizz702
08-29-08, 5:16 pm
Funny you should bring those up. I'm just really getting back into the gym, and I find them a great way to both get the last possible benefit out of the movement, and, as you say, reinforce the proper form.

Thanks for discussing them.

Thanks for reading and commenting bro!

mustgetbig
08-29-08, 7:57 pm
One really beneficial thing I've learned about here on the Forvm is back off sets.

What are they? They are basically a lighter set, with moderate to hight reps, typically done after a heavy set.

What are the benefits of doing them?

They reinforce good form, since you'll be using lighter weights that you can control much better, and easier than your previous heavy work.

They stimulate hypertrophy. Mass gains are made best in the 8-12 rep range, and since you'll be using lighter weight, you'll crank out more reps.

They are great for strength gains. When warming up, your back off set weight upon warming up may seem a bit heavy. But after hitting max or a heavier set, and by then deloading to you back off set, you'll be fired up and hit more reps than you were mentally/physically prepared for upon warming up.

When to do them?

I like to include them with the big compound lifts such as squats, deads, and presses. You can hit them after pretty much anything, and it's highly individualized and based on personal preference. Just be sure to throw them in.

The best of both worlds.

The really cool thing about them is instead of exclusively focusing on strength with 1-5 rep, heavy sets, or only trying to gain mass with moderate weight in the 8-12 rep range you can do both!

Work up to heavy sets and gain strength, and tear shit up on a moderate weight back off set afterward. By doing so you'll not only get stronger, but you'll get bigger as well!

So start hitting them back off sets!

WORD!!! gotta love em

js71474
08-29-08, 8:05 pm
Nice post bro! Back off sets are the shit for hypertrophy! Another great one in this thread!!

shizz702
08-29-08, 8:06 pm
WORD!!! gotta love em


Nice post bro! Back off sets are the shit for hypertrophy! Another great one in this thread!!

Thanks for reading bros!

Hell yea got to love em!

gymEvo
09-06-08, 6:23 pm
Eating.

Every night in advance I prepare myself 3 tupperwares full of food to fuel me through the work day. We all know in order to get big, we got to eat big. So every day I take in 5K+ calories a day, and even write my intake down to make sure. I don't particularly like eating all this shit, but I do like the results it gives me. Through self discipline I've learned to eat when I'm not hungry, cause I got a goal I'm working towards here and the I'm not hungry shit ain't gonna cut it.

Along with the 3 meals I take in at work I also chug down a protein shake and snack on fruit in between, and of course let's not forget breakfast and dinner. Lastly we all know about the good old catabolic state we are in during sleep so I also have a casein protein shake before bed. It's a strict regime to follow, but it's become like a regular routine for me. I've wasted a lot of time pussy footing around with what I'd estimate to be 3k calorie diets thinking I was eating alot and at this point in the game now know better.

People at work think I'm crazy for bring a big ass cooler full of food with me, but fuck em. What do they know anyway? Let them skip their breakfast and eat McDonald's for lunch (if they even eat lunch for that matter) I'm fucking bulking!


Wut do u bring in to work?....i tried bulking myself...i ended up putting on 15 lbs but most of it was stomach fat...howd u keep that from not happening when u were bulking?...it got so bad that i had to do alot of cardio to lose that belly crap and drop the 15 lbs again. so now im back at sqaure one.

shizz702
09-06-08, 6:31 pm
Wut do u bring in to work?....i tried bulking myself...i ended up putting on 15 lbs but most of it was stomach fat...howd u keep that from not happening when u were bulking?...it got so bad that i had to do alot of cardio to lose that belly crap and drop the 15 lbs again. so now im back at sqaure one.

All kinds of shit bro: peanut butter and jelly sandwiches on whole wheat bread, steak, chicken, rice, tuna, pasta, protein shakes and bars, fruit, deli sandwiches, milk....today I brought burritos made with steak and rice.

I don't know bro, I'm an ectomorph, and am naturally lean, and have a hard time putting on weight, such might not be the case for you. How was your training? Read this article here:http://www.geocities.com/elitemadcow1/Topics/Diet.htm It really puts diet in perspective.

Also, no matter what you do bro you're gonna put some fat on when bulking, but you got to accept that as a necessary evil to gain mass. On the same note though you also got to make sure you are training properly and productively.

gymEvo
09-06-08, 6:51 pm
All kinds of shit bro: peanut butter and jelly sandwiches on whole wheat bread, steak, chicken, rice, tuna, pasta, protein shakes and bars, fruit, deli sandwiches, milk....today I brought burritos made with steak and rice.

I don't know bro, I'm an ectomorph, and am naturally lean, and have a hard time putting on weight, such might not be the case for you. How was your training? Read this article here:http://www.geocities.com/elitemadcow1/Topics/Diet.htm It really puts diet in perspective.

Also, no matter what you do bro you're gonna put some fat on when bulking, but you got to accept that as a necessary evil to gain mass. On the same note though you also got to make sure you are training properly and productively.

Im an ecto just like u...6'1" 190...was at 200 4 weeks ago.... Also ur backoff sets...could the reps be in the 8-12 range or did u mean they should be more?
Im gonna be doin squats tomorrow...and i was thinking should i first do a back off set (warm up of 12 reps) then 4 sets of heavy...then do a back off set again? is this wut u meant by getting best of both worlds (hypertrophy and strength gain)?

shizz702
09-06-08, 7:02 pm
Im an ecto just like u...6'1" 190...was at 200 4 weeks ago.... Also ur backoff sets...could the reps be in the 8-12 range or did u mean they should be more?
Im gonna be doin squats tomorrow...and i was thinking should i first do a back off set (warm up of 12 reps) then 4 sets of heavy...then do a back off set again? is this wut u meant by getting best of both worlds (hypertrophy and strength gain)?

What I like to do is ramp up to a top set of 1-5 reps. I really don't even count the sets prior to it, I just look at them as warm ups. Then after I hit a max set I'll got for a lighter set of 8-20 reps depending on how I'm feeling. The reason why it's best to do them afterward is cause after you hit that max set you'll be thoroughly warmed up and really be ready to kill that back off set. And yea that's what I mean by the best of both worlds cause by doing that you're training for strength and mass.

If you need or want any advice on your training I think I know a few things that work for us ecto's so feel free to ask bro ;)

Thanks for reading and commenting bro, means a lot to me.

gymEvo
09-06-08, 7:34 pm
What I like to do is ramp up to a top set of 1-5 reps. I really don't even count the sets prior to it, I just look at them as warm ups. Then after I hit a max set I'll got for a lighter set of 8-20 reps depending on how I'm feeling. The reason why it's best to do them afterward is cause after you hit that max set you'll be thoroughly warmed up and really be ready to kill that back off set. And yea that's what I mean by the best of both worlds cause by doing that you're training for strength and mass.

If you need or want any advice on your training I think I know a few things that work for us ecto's so feel free to ask bro ;)

Thanks for reading and commenting bro, means a lot to me.

Np and thanks bro....infact, i think i will be askin u for some advice soon lol...im gonna try out this back off set idea tomorrow...I think im gonna go back on my mass gaining phase again...winter is around the corner and if that belly pops out a bit more, its will worth the gains.

shizz702
09-06-08, 7:43 pm
Np and thanks bro....infact, i think i will be askin u for some advice soon lol...im gonna try out this back off set idea tomorrow...I think im gonna go back on my mass gaining phase again...winter is around the corner and if that belly pops out a bit more, its will worth the gains.

Cool man, and yea winter is for bulking bro, so don't worry about a little fun fat (as Big Ant calls it lol), and if you ever want or need any advice bro feel free to ask, I'm glad to help.

shizz702
09-11-08, 7:18 pm
Having a good work ethic is necessary if you want to succeed in this game. There is no supplement, or drug that can replace it or reproduce the results that come from it. We all know you got to pay your dues, and frankly, ain't shit gonna happen if you don't pay them.

What is hard work? Well before I delve into that I'll tell you what isn't hard work.

Hard work isn't pumping your biceps with 20 lb dumbbells doing concentration curls, nor is it half squatting weight you can't handle in good form to feed your ego and look cool.

Hard work squatting ass to grass with 1.5 x your body weight+ in good form. Hard work striving to beat previous records. Hard work is deadlifting. Most importantly, hard work is applying CONSISTENCY!

What is consistency? Applying the term to this game, it means:

never skipping a workout

never missing a meal

getting to bed on time

planning ahead

setting and achieving goals

and accepting responsibility for your own actions.

As I've already said excuses ain't gonna cut it. Hard work is the antonym of excuse. Those with excuses envy those who apply hard work. Those of us who put forth the hard work know that we must keep moving foward, for if we slack one bit, that could cost us that precious lb of mass we just gained that took a weeks worth of eating and training to gain.

Training, eating, sleeping......it's hard fucking work! Is it worth it? I think so. Life is a bitch and then you die, but hey, as the famous Animal quote says,"I don't care as long as they bury me in a big fucking box!" With that being said you mine as well leave your mark in this game and go out with a bang.

We were not meant to be fat, lazy sloths, or skinny, weak bitches. We were meant to be big, strong Animals! But we aren't born that way, those of us who choose this righteous path MAKE ourselves that way. Animals aren't born, they are made.

And the process of making yourself one isn't easy. I can't stress it enough, it is hard work. Hard work is pain, pain is hard work. You have to learn to love the pain. You have to be a masochist for Iron. You have to thrive off of the lactic acid build up during a heavy, high rep set. You have to embrace the pre lockout phase of a heavy deadlift just before sticking your hips out and shrugging your shoulders back. You have to jump right into a drop set right after a heavy set. You have to work, and you have to work hard.

Nothing in life is free. Everything has it's price. And the price for strength and mass is your dues, and your dues are your life. You can't sit and socialize on campus or at the job when you have a meal to take in every 2 hours. You can't go out and party when you have to be in bed at and unconventional time to get your 10 hours sleep. You can't drink much if any alcohol for obvious reasons. Your whole world revolves around Iron. The lifting of Iron, the blood, the sweat, the tears. One more rep, one more lb, another day of hard work.

Hard work brothers. Hard work.

gymEvo
09-11-08, 7:57 pm
nicely put bro...expressed like a true animal... Shit if there was snow in front of my building rite now, after reading this i'd goo shovel the entire fuckin block with a smile.

Brick By Brick
09-11-08, 8:00 pm
Good post as always, shizz. There is absolutely no replacement for hard work.

shizz702
09-11-08, 8:13 pm
nicely put bro...expressed like a true animal... Shit if there was snow in front of my building rite now, after reading this i'd goo shovel the entire fuckin block with a smile.
Thanks bro, your positive feedback means a lot to me, and lol if you could shovel snow with a smile after reading it that says a lot!

Good post as always, shizz. There is absolutely no replacement for hard work.
Brick thanks for your continous support! And you're right, as said there just is no replacement for it.

mustgetbig
09-11-08, 9:38 pm
Having a good work ethic is necessary if you want to succeed in this game. There is no supplement, or drug that can replace it or reproduce the results that come from it. We all know you got to pay your dues, and frankly, ain't shit gonna happen if you don't pay them.

What is hard work? Well before I delve into that I'll tell you what isn't hard work.

Hard work isn't pumping your biceps with 20 lb dumbbells doing concentration curls, nor is it half squatting weight you can't handle in good form to feed your ego and look cool.

Hard work squatting ass to grass with 1.5 x your body weight+ in good form. Hard work striving to beat previous records. Hard work is deadlifting. Most importantly, hard work is applying CONSISTENCY!

What is consistency? Applying the term to this game, it means:

never skipping a workout

never missing a meal

getting to bed on time

planning ahead

setting and achieving goals

and accepting responsibility for your own actions.

As I've already said excuses ain't gonna cut it. Hard work is the antonym of excuse. Those with excuses envy those who apply hard work. Those of us who put forth the hard work know that we must keep moving foward, for if we slack one bit, that could cost us that precious lb of mass we just gained that took a weeks worth of eating and training to gain.

Training, eating, sleeping......it's hard fucking work! Is it worth it? I think so. Life is a bitch and then you die, but hey, as the famous Animal quote says,"I don't care as long as they bury me in a big fucking box!" With that being said you mine as well leave your mark in this game and go out with a bang.

We were not meant to be fat, lazy sloths, or skinny, weak bitches. We were meant to be big, strong Animals! But we aren't born that way, those of us who choose this righteous path MAKE ourselves that way. Animals aren't born, they are made.

And the process of making yourself one isn't easy. I can't stress it enough, it is hard work. Hard work is pain, pain is hard work. You have to learn to love the pain. You have to be a masochist for Iron. You have to thrive off of the lactic acid build up during a heavy, high rep set. You have to embrace the pre lockout phase of a heavy deadlift just before sticking your hips out and shrugging your shoulders back. You have to jump right into a drop set right after a heavy set. You have to work, and you have to work hard.

Nothing in life is free. Everything has it's price. And the price for strength and mass is your dues, and your dues are your life. You can't sit and socialize on campus or at the job when you have a meal to take in every 2 hours. You can't go out and party when you have to be in bed at and unconventional time to get your 10 hours sleep. You can't drink much if any alcohol for obvious reasons. Your whole world revolves around Iron. The lifting of Iron, the blood, the sweat, the tears. One more rep, one more lb, another day of hard work.

Hard work brothers. Hard work.

kick ass post bro keep it coming!!!!

shizz702
09-11-08, 9:41 pm
kick ass post bro keep it coming!!!!

Thanks brotha! Figured it had been a while since I updated it and the subject of good ol' hard work came to mind!

Roland
09-11-08, 10:58 pm
Having a good work ethic is necessary if you want to succeed in this game. There is no supplement, or drug that can replace it or reproduce the results that come from it. We all know you got to pay your dues, and frankly, ain't shit gonna happen if you don't pay them.

What is hard work? Well before I delve into that I'll tell you what isn't hard work.

Hard work isn't pumping your biceps with 20 lb dumbbells doing concentration curls, nor is it half squatting weight you can't handle in good form to feed your ego and look cool.

Hard work squatting ass to grass with 1.5 x your body weight+ in good form. Hard work striving to beat previous records. Hard work is deadlifting. Most importantly, hard work is applying CONSISTENCY!

What is consistency? Applying the term to this game, it means:

never skipping a workout

never missing a meal

getting to bed on time

planning ahead

setting and achieving goals

and accepting responsibility for your own actions.

As I've already said excuses ain't gonna cut it. Hard work is the antonym of excuse. Those with excuses envy those who apply hard work. Those of us who put forth the hard work know that we must keep moving foward, for if we slack one bit, that could cost us that precious lb of mass we just gained that took a weeks worth of eating and training to gain.

Training, eating, sleeping......it's hard fucking work! Is it worth it? I think so. Life is a bitch and then you die, but hey, as the famous Animal quote says,"I don't care as long as they bury me in a big fucking box!" With that being said you mine as well leave your mark in this game and go out with a bang.

We were not meant to be fat, lazy sloths, or skinny, weak bitches. We were meant to be big, strong Animals! But we aren't born that way, those of us who choose this righteous path MAKE ourselves that way. Animals aren't born, they are made.

And the process of making yourself one isn't easy. I can't stress it enough, it is hard work. Hard work is pain, pain is hard work. You have to learn to love the pain. You have to be a masochist for Iron. You have to thrive off of the lactic acid build up during a heavy, high rep set. You have to embrace the pre lockout phase of a heavy deadlift just before sticking your hips out and shrugging your shoulders back. You have to jump right into a drop set right after a heavy set. You have to work, and you have to work hard.

Nothing in life is free. Everything has it's price. And the price for strength and mass is your dues, and your dues are your life. You can't sit and socialize on campus or at the job when you have a meal to take in every 2 hours. You can't go out and party when you have to be in bed at and unconventional time to get your 10 hours sleep. You can't drink much if any alcohol for obvious reasons. Your whole world revolves around Iron. The lifting of Iron, the blood, the sweat, the tears. One more rep, one more lb, another day of hard work.

Hard work brothers. Hard work.

Now that's some real shit right there brothers.

shizz702
09-11-08, 11:09 pm
Now that's some real shit right there brothers.

Hey Roland thanks for stopping by and I appreciate the comment, means a lot to me bro!

BryanSmash!
09-12-08, 2:44 am
Animals aren't born, they are made.

So very true. Good post man!

machineman
09-12-08, 3:54 am
another great post, shizz.....

Carpe Diem P.T
09-12-08, 7:49 am
enjoyed it shizz. do you feel you live by what you preach? sometimes i feel i fall by the way side but i get myself back up again. as u said its hard. a man can show his true inner strength by the way he gets up from a fall, i believe

shizz702
09-12-08, 10:25 am
another great post, shizz.....

Thanks bro.


Animals aren't born, they are made.

So very true. Good post man!
Thanks Bryan, yea bro, you have to make yourself into one, you aren't just given it to you.


enjoyed it shizz. do you feel you live by what you preach? sometimes i feel i fall by the way side but i get myself back up again. as u said its hard. a man can show his true inner strength by the way he gets up from a fall, i believe

Hey Carpe, thanks for stopping by and commening bro. I strive to live by what I preach, but of course, like everyone else, I'm not perfect. I just make sure to work hard, always try to better myself, and never skip a workout, unless my body actually needs the rest or I'm injured at the moment. You're right about how a man can show strength by getting up from a fall. Life throws many curve balls and hits us hard at times, and what it all boils down to is how you react and what you do about it. As long as you remain positive and keep moving foward, that's all that matters.

panzerwagen
09-12-08, 11:46 am
Good stuff shizz! I enjoyed reading that last post. Keep it coming please!

shizz702
09-12-08, 11:49 am
Good stuff shizz! I enjoyed reading that last post. Keep it coming please!

Thanks Panzer! The support I get here from fellow Brothers in Iron like you keeps me so motivated so expect another one soon!

js71474
09-12-08, 9:35 pm
I really look forward to reading the latest in here cuz I always know it is going to be greatness! Killer post bro, and so true! Ain't a damn thing in this life free, you got to work and push more weight than you can imagine to get to where you want to be, and sacrifice is part of it! Another great post bro, and 100% words to live by!

shizz702
09-13-08, 6:46 pm
I really look forward to reading the latest in here cuz I always know it is going to be greatness! Killer post bro, and so true! Ain't a damn thing in this life free, you got to work and push more weight than you can imagine to get to where you want to be, and sacrifice is part of it! Another great post bro, and 100% words to live by!

Thanks brotha! Your support means so much to me, and really helps motivate me to make these posts!

shizz702
09-18-08, 11:04 pm
Why? You wake up at 4:00 AM just to make sure you can have enough time to do squats before work. You eat like clockwork every 2 hours, knowing you're not even hungry. You spend several hundred dollars a month on supplements. Why the fuck do you do this shit?

Take a look around. "Normal" people just don't do shit like this, so why do we? We put forth all this hard work and effort, of training, eating, sleeping, and supplementing for strength and mass in pursuit of a better physique. But is it just to look good naked, or is there more to it then that?

Sure looking good for the opposite sex has its perks, but it gets much deeper than that. As I always say, anything worth your while requires effort expended on your part, and life needs purpose. We need gratification, we need a sense of accomplishment. So I ask what could be more rewarding then putting in work, and in return changing your physical appearance for the better, and developing above average strength?

You only get what you give in life and what's the point of giving if there is nothing in return. See the Iron will be good to you if you do right by it. As long as you pay your dues you will get big, and you will get strong. All the while a solid foundation of hard work and dedicaiton will become embedded in your spirit.

Being lazy gets you nowhere, and we know this. So in answer to the former questions, one gets up at 4:00 AM to squat cause he/she know's time is a wasting and every day is another step foward or back. Goals are set, and it's up to you whether or not you succeed.

Hard work, is plain and simple, hard. But with the big picture in mind and certainly is worth doing. Why not do this shit? I'll tell you why, cause I don't want to be a skinny, weak fuck with no self confidence. I want to be jacked, and pumped full of self esteem knowing I can take any bull by the horns and realize my dreams into a reality.

Pursuing physical greatness is much like climbing up the corporate ladder. At the start of the Iron game one will typically be weak, and fat or skinny. At the start of a entry level career one will typically start out at the bottom of the totem pole. So the prospective Animal works, and he works hard, he trains, he eats, he sleeps and in reward for these efforts he gets big and he gets strong. While the prospective employee works hard, earns a promotion, and is rewarded with a higher status and a better salary.

This Iron lifestyle clearly translates into other things, rather than just turning one into some kind of meathead, it lays out a foundation of discipline, and achievement. Anyone that has the discipline to turn transform their physique and obtain above average strength has the power to do anything they set their mind to.

Staying on the straight, staying disciplined, and always progressing is what it is all about. There is no other way. So instead of asking why we do what we do, I ask why not....?

Carpe Diem P.T
09-18-08, 11:36 pm
an interesting thread indeed.

Lots of very interesting points and well written shizz.

got me motivated to post this up.

I have been pondering something for days and have not come up with a politically correct way to express it so i will put it all very simply.

When i enter the gym car park, the quality of vehicles is fairly high. Now this makes me assume that the people in the gym have acheived a level of certain success. so there is a link between the gym mentality and the mentality that got these people to the point where they can not only afford a car, registration, a license and petrol, but a good car.

These people are 'Go-Getters' - they go above and beyond whats expected of the average joe. they are the 'Not so Average Joes'. I like to think of myself as one of these people. Someone that wants more for them self. You see a fit person and think wow he must be successful. People automatically make that assumption because how you look sadly and on most occasions translates how you live your life and your attitude to it.

Any twit can go to the gym for a month or so but it takes a hell of a lot to hit it consistently for years on end. If you can give up on yourself so easy, it must be even easier to give up on other things.

Brick By Brick
09-18-08, 11:39 pm
Another great post, shizz. Mastery of self is one of the hardest roads in a man/woman's life, IMHO. To be greater, smarter, stronger, better today than yesterday, but not as good as tomorrow. Plenty of food for thought there.

shizz702
09-18-08, 11:43 pm
Great post and a good addition to the thread Brad!

It takes a lot of perseverance to really develop significant strength and mass. Anyone can give it a go, but it truly takes a dedicated individual to stick with it. Just as it takes a hard working person to become succesful.

Of course just because someone has a great physique doesn't necessarily mean they are rich and succesful, but one thing is for sure, it definitely means they paid their dues.

BackRowBack
09-19-08, 1:31 am
Nice log bro; it sure is crazy to look back at highschool for me too, and see where I'm at now compared to then.

BryanSmash!
09-19-08, 2:01 am
Good analogy when referring to the iron lifestyle and climbing the corporate ladder Shizz. Solid.

panzerwagen
09-19-08, 7:39 am
Staying on the straight, staying disciplined, and always progressing is what it is all about. There is no other way. So instead of asking why we do what we do, I ask why not....?

Great read shizz! And I agree - why not? Many people ask me all sorts of questions, not only about training, but why I am tattooed - I tend to answer 'why not'? more often than not. What the fuck, instead I should ask THEM why they are NOT training, why they are pissing away their sad ass lives on nothing!

I also like the thought about the corporate ladder, but I don't agree with the comparison 100% - I see a big difference between making a career, because to me it has only to do with the exteriors of life. Lifting, on the other hand, holds so much that is internalised - sure, it can bring a great physique and health, but it goes way deeper. As you say, putting one's mind into something the way many of us do here, provides strength that is nowhere to found in an exterior sense. See what I'm getting at?

Anyway - good stuff shizz! I really enjoy reading your stuff.

Cheers /Panzer

shizz702
09-19-08, 10:11 am
Nice log bro; it sure is crazy to look back at highschool for me too, and see where I'm at now compared to then.
Thanks bro, and yea I hear you on that.

Good analogy when referring to the iron lifestyle and climbing the corporate ladder Shizz. Solid.
Thanks Bryan, appreciate your support bro.

Great read shizz! And I agree - why not? Many people ask me all sorts of questions, not only about training, but why I am tattooed - I tend to answer 'why not'? more often than not. What the fuck, instead I should ask THEM why they are NOT training, why they are pissing away their sad ass lives on nothing!

I also like the thought about the corporate ladder, but I don't agree with the comparison 100% - I see a big difference between making a career, because to me it has only to do with the exteriors of life. Lifting, on the other hand, holds so much that is internalised - sure, it can bring a great physique and health, but it goes way deeper. As you say, putting one's mind into something the way many of us do here, provides strength that is nowhere to found in an exterior sense. See what I'm getting at?

Anyway - good stuff shizz! I really enjoy reading your stuff.

Cheers /Panzer

Thanks Panzer, it has been great having your support on this log. I agree with what you're saying, it does go deeper than just having a nice physique, great way to put it about being internalized. It really does make one develop superb mental strength and confidence, and I feel if one can put their mind to this game, than they can accomplish anything.

The analogy of the comparing climbing the corporate ladder and pursuing Iron was just a way of showing how they are similar in reaping the benefits of hard work. When moving up with a job you get your promotion, and more money, and when battling the Iron you get bigger and stronger, which of course is a good thing. But as said, it definitely is deeper than that, and that was a poing I wanted to get across but I probably should have elaborated more on that.

Anyways thanks again for you continous support panzer, it's much appreciated!

machineman
09-19-08, 12:11 pm
another great post shizz....and the other additions were great as well....

shizz702
09-19-08, 12:38 pm
another great post shizz....and the other additions were great as well....

Thanks brotha.

js71474
09-19-08, 9:23 pm
Another great one you put up bro! I believe we do this cause deep down we were born for it, we had to be cause the vast majority go into the gym and just mull around and do as little as possible, we on the other hand almost seem programmed to HAVE TO hit all the hard work and hit weights heavy enough to make our eyes bulge.....I just absolutely love this shit and whether I was born for it or not it IS for life!! I know you feel the same way!

BackRowBack
09-19-08, 9:35 pm
Haha hell yeah. I love seeing people get hype about the weights. It's infectious.

shizz702
09-20-08, 6:28 am
Another great one you put up bro! I believe we do this cause deep down we were born for it, we had to be cause the vast majority go into the gym and just mull around and do as little as possible, we on the other hand almost seem programmed to HAVE TO hit all the hard work and hit weights heavy enough to make our eyes bulge.....I just absolutely love this shit and whether I was born for it or not it IS for life!! I know you feel the same way!
Amen brother!

Haha hell yeah. I love seeing people get hype about the weights. It's infectious.
Haha thanks for stopping by bro, and yea man that's one of the reasons this place is so great is cause we are all on the same level!

gymEvo
09-20-08, 11:05 am
great post as always...today was suppose to be my off day from legs...ur post is gonna make me feel so guilty tonite lol...i gotta learn to stay out of here on my off days...

anyways...mental ability is linked directly to physical activity...not only does it help reduce stress (as u stated) but increases one's ability to learn faster...there are a bunch of studies on this on the web just google em.

But this only works for those that are willing to actually read a textbook or pay attention..the ones that dont, just waste away this benefit.

mustgetbig
09-20-08, 12:40 pm
Why? You wake up at 4:00 AM just to make sure you can have enough time to do squats before work. You eat like clockwork every 2 hours, knowing you're not even hungry. You spend several hundred dollars a month on supplements. Why the fuck do you do this shit?

Take a look around. "Normal" people just don't do shit like this, so why do we? We put forth all this hard work and effort, of training, eating, sleeping, and supplementing for strength and mass in pursuit of a better physique. But is it just to look good naked, or is there more to it then that?

Sure looking good for the opposite sex has its perks, but it gets much deeper than that. As I always say, anything worth your while requires effort expended on your part, and life needs purpose. We need gratification, we need a sense of accomplishment. So I ask what could be more rewarding then putting in work, and in return changing your physical appearance for the better, and developing above average strength?

You only get what you give in life and what's the point of giving if there is nothing in return. See the Iron will be good to you if you do right by it. As long as you pay your dues you will get big, and you will get strong. All the while a solid foundation of hard work and dedicaiton will become embedded in your spirit.

Being lazy gets you nowhere, and we know this. So in answer to the former questions, one gets up at 4:00 AM to squat cause he/she know's time is a wasting and every day is another step foward or back. Goals are set, and it's up to you whether or not you succeed.

Hard work, is plain and simple, hard. But with the big picture in mind and certainly is worth doing. Why not do this shit? I'll tell you why, cause I don't want to be a skinny, weak fuck with no self confidence. I want to be jacked, and pumped full of self esteem knowing I can take any bull by the horns and realize my dreams into a reality.

Pursuing physical greatness is much like climbing up the corporate ladder. At the start of the Iron game one will typically be weak, and fat or skinny. At the start of a entry level career one will typically start out at the bottom of the totem pole. So the prospective Animal works, and he works hard, he trains, he eats, he sleeps and in reward for these efforts he gets big and he gets strong. While the prospective employee works hard, earns a promotion, and is rewarded with a higher status and a better salary.

This Iron lifestyle clearly translates into other things, rather than just turning one into some kind of meathead, it lays out a foundation of discipline, and achievement. Anyone that has the discipline to turn transform their physique and obtain above average strength has the power to do anything they set their mind to.

Staying on the straight, staying disciplined, and always progressing is what it is all about. There is no other way. So instead of asking why we do what we do, I ask why not....?

great read bro............ really enjoyed it !!!

shizz702
09-20-08, 6:24 pm
great post as always...today was suppose to be my off day from legs...ur post is gonna make me feel so guilty tonite lol...i gotta learn to stay out of here on my off days...

anyways...mental ability is linked directly to physical activity...not only does it help reduce stress (as u stated) but increases one's ability to learn faster...there are a bunch of studies on this on the web just google em.

But this only works for those that are willing to actually read a textbook or pay attention..the ones that dont, just waste away this benefit.

Thanks bro, appreciate you reading and following along. As I always say consistently training with the Iron and maintaining this lifestyle translates into so many positive things, and you bring up a good point about mental ability. It doesn't surprise me one bit that such a thing would increase one's learning ability. I'll have to search around for some of those studies.


great read bro............ really enjoyed it !!!
Thanks brotha, appreciate your support throughout this log and glad you enjoy my posts!

shizz702
10-01-08, 11:41 pm
As the title says, it all works.

Nevermind Joe bodybuilders routine, or my routine, or anybody's routine for that matter. Just lift some fucking weights! Weight training, in itself, works, and that's all that matters. Sometimes I think where some people make mistakes is worrying too much about the details, and over analyze shit.

Do you honestly think in reality it is going to make that big of a difference if you choose to do sets of 8 on the squats or sets of 10? There are no magic numbers, pick some that appeal to you and give it a fucking go.

The only way to truly learn what your body responds to is to experiment. In order to experiment you have to do the work. Don't sit and deliberate and try to find that perfect routine. Just put something together, using common sense of course, and stick with it.

I see lots of questions, asking about this one's routine, and that one's, and asking if it would work. Well the answer to that question it try it and find out. As long as you have your rest and nutrition dialed in chances are you'll get something out of it.

Now there are other aspects that come into play, not everyone can gain off of super high volume, and most day to day people with jobs and other responsibilities won't be able to train 6 days a week like some of the pros do. But the point I'm trying to get across is there is no need to over analyze.

You don't have to worry or wonder about what someone else is doing, nor is designing a program that difficult. You just have to take the initiative and do something. I think the hardest part for some people is deciding on something, and sticking with it. You can't give fair judgement to a training method if you only stick with it for a few weeks. You need to give something a decent run to truly judge its effectiveness.

Once you move around a bit and experiment with different training styles observe what does, and what doesn't work for you. Eventually you'll compile a wide array of exercises and methods of training and coming up with a training cycle will be like second nature.

You have got to find, and apply what works for you. And regarding the pros routines, remember just cause it works for them, doesn't mean it will work for you. But you never know anything til you try. Sitting around wondering without applying is futile, take action or shut the fuck up!

As the Animal adage goes, shut up and train! And once again, remember weight training in itself works! Everything, within reason works! If you pick up a fucking barbell and apply progressive resistance you will get stronger, and you will get bigger, but you got to simply do it!

js71474
10-02-08, 9:20 am
[QUOTE=shizz702;521501 If you pick up a fucking barbell and apply progressive resistance you will get stronger, and you will get bigger, but you got to simply do it![/QUOTE]
This line right here.....'progressive resistance'.....PRICELESS!!!! You posted another good one bro! The take home message in this post is golden, great job!

shizz702
10-02-08, 10:47 am
This line right here.....'progressive resistance'.....PRICELESS!!!! You posted another good one bro! The take home message in this post is golden, great job!

Thanks brotha! Always appreciate your supposrt! And yea now that you mention it, I guess that line was pretty good eh! ;)

machineman
10-02-08, 10:51 am
This line right here.....'progressive resistance'.....PRICELESS!!!! You posted another good one bro! The take home message in this post is golden, great job!


YEAH....what he said!!!!! I know for a fact that just being consistent in training and diet you will see gains.....if you need mroe proof...check out my journey...from the start, it had been along time since I had weight trained....my cut was 100% cardio and diet.....I think I have made some nice gains since I started my journey a couple of months ago.....just get in the gym and do work....that's it....even on those days that "you are not feeling it"....get the work done...you will be surprised sometimes to find that you really did hit something that you thought you didn't and you will be sore the next day......so, as the adage goes....SHUT UP AND TRAIN! If some of us that have wives and kids can train, so can you.....just get it done....no excuses....

shizz702
10-02-08, 10:55 am
YEAH....what he said!!!!! I know for a fact that just being consistent in training and diet you will see gains.....if you need mroe proof...check out my journey...from the start, it had been along time since I had weight trained....my cut was 100% cardio and diet.....I think I have made some nice gains since I started my journey a couple of months ago.....just get in the gym and do work....that's it....even on those days that "you are not feeling it"....get the work done...you will be surprised sometimes to find that you really did hit something that you thought you didn't and you will be sore the next day......so, as the adage goes....SHUT UP AND TRAIN! If some of us that have wives and kids can train, so can you.....just get it done....no excuses....

Hell yea, Bob is a perfect example! This man here went to work and a few months later is now putting up respectable numbers all the way around and is now at the intermediate level! You've done great brotha, keep up the good work! And I always appreciate your support!

machineman
10-02-08, 11:14 am
Hell yea, Bob is a perfect example! This man here went to work and a few months later is now putting up respectable numbers all the way around and is now at the intermediate level! You've done great brotha, keep up the good work! And I always appreciate your support!

the sky is the limit, bro.....

mustgetbig
10-02-08, 1:45 pm
fantastic post bro.. real good one right here!!

shizz702
10-02-08, 2:11 pm
the sky is the limit, bro.....
Damn right!

fantastic post bro.. real good one right here!!

Thanks brotha! Glad you liked it!

Brick By Brick
10-02-08, 2:59 pm
Great post shizz. A great man once said, "Everything works for a little while, but nothing works forever." And, "doing something is better than doing nothing." Especially on those days when you're just tired, and don't want to train. Do it anyway. If you still feel like crap after 10 minutes, give up. Otherwise, make it happen.

shizz702
10-02-08, 4:07 pm
Great post shizz. A great man once said, "Everything works for a little while, but nothing works forever." And, "doing something is better than doing nothing." Especially on those days when you're just tired, and don't want to train. Do it anyway. If you still feel like crap after 10 minutes, give up. Otherwise, make it happen.

Thanks Brick. Both those quotes are true and go perfect with the points I was trying to get across. And yea definitely something is better than nothing, just do it!

The Sun
10-03-08, 10:18 am
this is by far the best post in the forum.
heads up.

shizz702
10-03-08, 10:28 am
this is by far the best post in the forum.
heads up.

Wow bro, thanks! I really appreciate it!

The Sun
10-03-08, 10:49 am
You welcome, this post actually made me to register because I wanted to create my own journey for a while and also reply to this and tell you how great it is :)

shizz702
10-03-08, 11:10 am
You welcome, this post actually made me to register because I wanted to create my own journey for a while and also reply to this and tell you how great it is :)

That means a lot to me bro! I really appreciate it, and it's comments like yours that motivate me to make these posts!

LittleMan55
10-03-08, 5:36 pm
didnt know this was going on until you mentioned it... Probably should have just read your sig... lol. I'm in now though!

shizz702
10-04-08, 7:05 pm
I'm gonna go ahead and bring this back since it's lost in the middle of the thread, and I don't think too many people noticed it. One point I wanted to get across to people is the importance of adding weight on the bar, so to those who just recently subbed to this thread, and those who missed this post I hope you like it!

Progressive Poundages.

Ok so one of the biggest mistakes, or perhaps lack of drive I see in people's training is failing to add weight on the bar. Nevermind training with light or moderate weight for a pump. If you want to continue to make gains, both in strength and mass, YOU HAVE GOT TO ADD WEIGHT ON THE BAR!

In the most rudimentary of terms, a stronger muscle, is a bigger, and better muscle. The more weight you lift, the more muscle fibers you will recruit. There is a term called homeostasis, which in simple terms, is the state of stability your body maintains itself at. Each time you disrupt this state, by lifting heavier weight, you are forcing it to adapt to a greater level of stress, thus making it grow bigger, and stronger.

Basically with homeostasis and training, you are conditioning your body to adapt to the vigors of the weight you lift. When putting your body under stress with heavy weights, it has no choice but to adapt, and to react. It reacts by adapting to the stress, and growing bigger and stronger.

Your goal for every session should be to disrupt homeostasis, by lifting heavier than the previous session. Once you have the ability to lift a certain amount of weight, it no longer disrupts homestasis, unless you hit more reps with it. So you have to either hit more reps, or add more weight on a regular basis.

Many trainees stay stagnant at the same weight. Be it ignorance, or lack of drive to push themselves, and yet wonder why they have yet to develop nice physiques. You cannot fuck around with the same weights over the years and expect to add significant amounts of mass.

Sure there are different amounts of reps optimal for different things. Such as 1-3 reps for strength, 5-7 reps for power, 8-12 for hypertrophy, and anything above for endurance. But lets be realistic, do you think anyone that can squat or deadlift 400+ lbs is gonna have small arms?!

I think not! Think about it for a second, if a man can deadlift 400 lbs he obviously has to have some mass wrapped around his arms to pick and hold that shit up! And if a man can squat 400 lbs you can bet he doesn't have some chicken legs!

Now back to poundage progression. There is a general consensus to frequently change programs, to "shock" the body into new growth. While there is some things to be said for that, the reality is when you change your routine, chances are you may try some new exercises, be sore the next day due to performing a movement your body is not conditioned to and think you're growing.

I for one, believe in milking a routine for as long as possible til the gains stop. Work it as hard as you can, add weight or a few reps every session and go from there. You should make 5 lb jumps for as long as you can.

That means adding 5 lbs to each lift every workout. By doing so you're taking small, realistic steps to big lifts. There will come a time though where you're body can no longer take 5 lbs jumps, and that's where fractional plates come in. When you can no longer add 5 lbs, add 2 lbs. When you can no longer add 2 lbs, fuck it add a lb!

You may think I'm crazy for that but I'll let you know if you just added 1 lb to your bench press every week for a year that would equate to a 52 lb gain! Not bad eh?

Even when adding fractional plates you are still putting the body through greater stress and conditioning it to lift more weight. Each time you lift more weight your body becomes stronger, and as a positive result will look better, over time.

With all that being said another mistake people make is being too gung ho and adding too much weight too quickly. You aren't gonna be able to make 10 lb jumps for long, let alone 20+, so that's why I feel 5 lb jumps are a solid plan.

It is being too gung ho which causes a lot of people frustration, causing them to plateau, and give up and quit. As I always say this shit takes time. An elite power lifter obvioulsy doesn't total up to 2k over night.

As the old adage goes, patience is a virtue, and it takes patience to make these 5 lb jumps and see the big picture: that small steady gains will amount to BIG gains over time.

In McRobert's Beyond Brawn he constantly reiterated, "It's all about progressive poundages in good form."

I believe that is what it all boils down to. Lift with good form, and add fucking weight to the bar! Obviously make sure diet and rest is dialed in, and I promise you will get stronger and look better!

Highlights:

Consistently add weight or squeeze out a few reps every workout

PROGRESS!

Make small poundage jumps so you don't plateau too quickly

When a 5 lb jump is too much break out the fractional plates

Stick with a routine til the gains stop

Get stronger, and remember with strength comes mass

LittleMan55
10-04-08, 7:09 pm
Yep, seems you know the way to grow/improve Sean... People need to read up on that one. Progressively adding the poundage is what makes this fun...

Great post bro!

shizz702
10-04-08, 7:15 pm
Yep, seems you know the way to grow/improve Sean... People need to read up on that one. Progressively adding the poundage is what makes this fun...

Great post bro!

Thanks Broc!

Damn right it's always fun going for those PR's, and when you hit them it shows you're getting stronger and making progress. Looking back at where I started and where I'm at now it's hard to believe how all those 5 lb jumps added up so quickly! I remember I first started deadlifting around a year ago, and have since added 205 lbs to my starting weight lol!

machineman
10-04-08, 7:33 pm
great read, Sean..as usual!

shizz702
10-04-08, 7:35 pm
great read, Sean..as usual!

Thanks Bob! It's those same principles that have gotten you so strong! And you are gonna keep getting stronger! Keep adding that weight on the bar brotha!

LittleMan55
10-04-08, 7:36 pm
Thanks Broc!

Damn right it's always fun going for those PR's, and when you hit them it shows you're getting stronger and making progress. Looking back at where I started and where I'm at now it's hard to believe how all those 5 lb jumps added up so quickly! I remember I first started deadlifting around a year ago, and have since added 205 lbs to my starting weight lol!

Yeah I am a firm believer in PR's and what they can do for you. 205 lbs in a year is is sweet man.

Check this out: I watched it happen with my cousin this summer. Dude was my height (6' 0") 176 in the lanky form. I told him to come to the gym with me (we were about 6 weeks form the beach) and that I would help him pack on some mass before we went. Well low and behold, dude gets hooked on training because he saw noticable gains in strength and size in a matter of weeks. I tought him everything I know (so very little) and about using good form (big time important). Dude went from pulling 180 first time he deadlifted to 315 for 5 before I left for school again. Which was a time frame of about 8 weeks. I was blown away, not at what I knew and the ability to teach somone something because that is easy. But, by how fast he did that simply by pushing himself balls to the wall and making smart weight additions weekly.

Man I love this sport!

shizz702
10-04-08, 7:59 pm
Yeah I am a firm believer in PR's and what they can do for you. 205 lbs in a year is is sweet man.

Check this out: I watched it happen with my cousin this summer. Dude was my height (6' 0") 176 in the lanky form. I told him to come to the gym with me (we were about 6 weeks form the beach) and that I would help him pack on some mass before we went. Well low and behold, dude gets hooked on training because he saw noticable gains in strength and size in a matter of weeks. I tought him everything I know (so very little) and about using good form (big time important). Dude went from pulling 180 first time he deadlifted to 315 for 5 before I left for school again. Which was a time frame of about 8 weeks. I was blown away, not at what I knew and the ability to teach somone something because that is easy. But, by how fast he did that simply by pushing himself balls to the wall and making smart weight additions weekly.

Man I love this sport!

Fuck yea Broc that's awesome! I can't belive how fast the weight piled on with him! He must be a natural deadlifter! Seems that way with the height and build you described.

I too have a good structure for deadlifting, but it took me a long time to get the form down. I had a very weak core and had to work on my posture and all kinds of shit before 'i could finally get the form down in a safe, productive manner. Plus I'm self taught.

So what's up with your cousin now, did he catch the Iron bug? How much does he weigh now? So cool how you were able to turn him into an Animal like that! I bet he's a completely different person now!

And hell yea I love this game too man!

LittleMan55
10-04-08, 8:08 pm
The cousin was up to about 185 last time I checked 9 lbs since he started in late May, but that was his weight before we went to the beach after 6 weeks with me. He has a super fast metabolism, so I told him to eat every chance he could and when I saw him he better have sandwiches in his hands.

He has the bug for sure. Said he just likes it because he feels productive. Plus I think he was liking it that people were telling him he was noticably bigger... He was a runner and played some b-ball so he knew somethings about weights, I just showed him how to push the envelope. He was a quick learner too, I showed him the DL thing and told him to make sure he stayed tight... Guess it all just clicked for him.

For you to be self tought is something else. I cant imagine trying to find proper DL form of all things on my own or through video... More power to ya bro! Thats some big time stuff...

shizz702
10-04-08, 8:22 pm
The cousin was up to about 185 last time I checked 9 lbs since he started in late May, but that was his weight before we went to the beach after 6 weeks with me. He has a super fast metabolism, so I told him to eat every chance he could and when I saw him he better have sandwiches in his hands.

He has the bug for sure. Said he just likes it because he feels productive. Plus I think he was liking it that people were telling him he was noticably bigger... He was a runner and played some b-ball so he knew somethings about weights, I just showed him how to push the envelope. He was a quick learner too, I showed him the DL thing and told him to make sure he stayed tight... Guess it all just clicked for him.

For you to be self tought is something else. I cant imagine trying to find proper DL form of all things on my own or through video... More power to ya bro! Thats some big time stuff...

Thanks brotha! Glad to see you imparted the Animal wisdom to your cousin and it's gettng put to gut use!

With me man it's just sheer perseverance. When I caught the bug I knew, this was it, this was me. I read as much as I could, researched endlessly on the net, watched tons of vids on form. I'm even self taught on the olympic lifts. While most would give up and quit, or not take it to the extreme that I have, I feel if you want something bad enough you do what you got to do. I have a shot at a big promotion at the job, and was thining about how this lifestyle we lead characterizes us with traits of discipline, dedication and such, and really says and does a lot for an individual. It will be nice to go to the interview feeling strong, and confident knowing I'm in excellent shape and great health.

Anyways thanks again Broc, appreciate your support bro!

LittleMan55
10-04-08, 8:24 pm
Thanks brotha! Glad to see you imparted the Animal wisdom to your cousin and it's gettng put to gut use!

With me man it's just sheer perseverance. When I caught the bug I knew, this was it, this was me. I read as much as I could, researched endlessly on the net, watched tons of vids on form. I'm even self taught on the olympic lifts. While most would give up and quit, or not take it to the extreme that I have, I feel if you want something bad enough you do what you got to do. I have a shot at a big promotion at the job, and was thining about how this lifestyle we lead characterizes us with traits of discipline, dedication and such, and really says and does a lot for an individual. It will be nice to go to the interview feeling strong, and confident knowing I'm in excellent shape and great health.

Anyways thanks again Broc, appreciate your support bro!

Damn right dedication pays off! The proof is in the pudding.

The Sun
10-05-08, 2:57 am
hell yeah shizz, just right that.
nothing's sweeter than performing something you learned on your own.
I, just like you, learned both squats and DL through youtube videos and it was a hard ass work to get the form done correctly, but when you do it worth diamonds for you!

shizz702
10-05-08, 6:02 pm
hell yeah shizz, just right that.
nothing's sweeter than performing something you learned on your own.
I, just like you, learned both squats and DL through youtube videos and it was a hard ass work to get the form done correctly, but when you do it worth diamonds for you!

Damn right bro!

js71474
10-06-08, 8:43 am
Glad you posted that up again because it really is IMPORTANT! You know I'm with you on the progressive poundages, it is THE only way to grow period! Love this thread bro!!

shizz702
10-06-08, 5:06 pm
Glad you posted that up again because it really is IMPORTANT! You know I'm with you on the progressive poundages, it is THE only way to grow period! Love this thread bro!!

Thanks js! Damn right brother, you want to grow you got to add weight on the bar!

shizz702
10-10-08, 8:14 pm
Well just finished up a 3 month training cycle, and those of you that follow my journey know I made some pretty damn good gains off it. An average of 20-50 lbs per lift over the course of 3 months, not bad eh? So how did I do it?

Hard work.

I didn't go into my Iron dungeon every session thinking about just getting a pump, or lift light for high reps. I went in there and lifted some heavy fucking weight! If you want to make gains you have got to push yourself! You will never get stronger if you stay lifting the same weight. I repeat, you will never get stronger if you stay lifting the same weight. In return, you will never get bigger if you stay lifting the same weight. And let me tell you guys, I know some people think that strength doesn't correlate with size, BULL! I've put on quite a bit of size over these 3 months as well, and my friends and family have commented on it too.

So how did I get stronger?

I consistently added weight on the bar. Every week, or every other week I added 5, sometimes 10 lbs to the bar on a regular basis. By doing so I put my body under a little bit more stress than the last time, forcing it to adapt and become stronger. Coupled with lots of rest and my food intake dialed in I was able to do this in a for the most part, linear fashion.

Everybody knows me for constantly hitting PR's all the time, and those PR's are of the utmost importance. Strive to beat YOUR records every workout! Progress. Progress, is what is all about. By successfully adding a bit of iron to the bar on a regular basis it confirms you are doing something right and you are making gains. Always remember progressive poundages+good form=progress. When you make gains on the bar best believe you will pack on the mass too. It's as simple as that.

I did what works for me.

I know my body and what works for me. I don't respond well to high volume, and I've found that a few big exercises trained at high intensity works wonders for me. Do you know what works for you? You got to venture out and deal with some trial and error to get to know your body and what will produce results. I personally think abbreviated training 2-3 times a week trained with high intensity will work for everyone, but I'm not here to tell you how to train. I'm here to tell you to find out for yourself, what will and won't work for you. If you're adding weight on the bar, good, stick with it. On the other hand if you aren't making any progress you need to make some changes. Always be sure the rest and nutrition is dialed in, if all is well there and you still ain't making any gains your routine is probably the culprit.

Stick with your routine!

Notice I stuck with this routine for 3 months. That may seem like too long to some, but I'd venture to say the gains I made off it render it worth my while. You don't need to change your routine every couple of weeks to try the latest trend. You don't need to "shock" your muscles. What you need to do is stick with something and milk it dry for every lb it's worth. You can't stick with something for a week or two, drop it and deem it uneffective. You got to setup something optimal for you and your goals and ride it til the wheels fall off.

While change is good and necessary sometimes you don't want to lose track of the big picture, and that's getting strong on the big core lifts. Where some people fail is they will make some good gains, then change things up too soon, and lose strength they previously gained by no longer training on exercises they were doing well with.

So these are just some things to think about. I'm not trying to act like I'm some guru or anything, I'm just trying to relay what works for me, and what I think will work for everyone else as well. While I made some great gains off this last routine, one point I want to make is it didn't happen by chance. I knew I'd make these gains because:

I set it up according to my needs and goals

I put forth the hard work

I stayed consistent and added weight to the bar consistently

And of course my rest and food intake was on point.

While we all know we have to do what works for us individually, there are some things that I believe everyone can benefit from. If you guys apply what I'm saying here, then you too can realistically expect to put 20-50 lbs on all your big lifts in couple months. So just give my advice a try, I promise you won't be disappointed.

Lunatic001
10-10-08, 8:16 pm
I just got one word....CONSISTENCY....that is one of the most important things I learned....

shizz702
10-10-08, 8:19 pm
I just got one word....CONSISTENCY....that is one of the most important things I learned....

Yea consistency is so important bro, without you ain't going anywhere.

Firedrake
10-10-08, 9:10 pm
Sharing what has worked for you is what this board's all about, isn't it? You've done some great work, and made some good points about it and what you've learned. I particularly like the


You don't need to change your routine every couple of weeks to try the latest trend. You don't need to "shock" your muscles. What you need to do is stick with something and milk it dry for every lb it's worth. You can't stick with something for a week or two, drop it and deem it uneffective.

A very good observation. It's what most've us have seen over the years, and learned, sometimes repeatedly. Pick something, stick with it for long enough to see your body respond, and keep a record to see how it responds. Watch your diet closely (something I always have a problem with), and see what nutrients have the best effect.

Ya got it goin'! Good for you, and as I said on the other thread, I can't wait to see what's next.

'drake

shizz702
10-10-08, 9:13 pm
Sharing what has worked for you is what this board's all about, isn't it? You've done some great work, and made some good points about it and what you've learned. I particularly like the



A very good observation. It's what most've us have seen over the years, and learned, sometimes repeatedly. Pick something, stick with it for long enough to see your body respond, and keep a record to see how it responds. Watch your diet closely (something I always have a problem with), and see what nutrients have the best effect.

Ya got it goin'! Good for you, and as I said on the other thread, I can't wait to see what's next.

'drake

Thanks drake, appreciate it brother! You'll see after you read Beyond Brawn where I get a lot of my training philosophies. Just about everything I preach in here and apply in my own training was either entirely or somewhat inspired from it. Can't wait to see how you look at things after reading it! And thanks for your continuous support!

SQUAT or DIE!
10-10-08, 9:20 pm
great post shizz..

shizz702
10-10-08, 9:22 pm
great post shizz..

lol squat you took the time to read it?! I'm flattered lol, usually you don't read articles or long posts like that ;)

SQUAT or DIE!
10-10-08, 9:23 pm
lol squat you took the time to read it?! I'm flattered lol, usually you don't read articles or long posts like that ;)

lol fuck no i didnt read the whole theing, just parts... LOL he knows i dont like reading long posts.. i spent way to much time here

shizz702
10-10-08, 9:26 pm
lol fuck no i didnt read the whole theing, just parts... LOL he knows i dont like reading long posts.. i spent way to much time here

lol fucking squatty, thanks though bro. The fact that you even read some parts and liked it says a lot lol!

SQUAT or DIE!
10-10-08, 9:30 pm
lol fucking squatty, thanks though bro. The fact that you even read some parts and liked it says a lot lol!

no problem man, you got alot of good shit posted up here... i agree with everything i read on it, people can learn alot from reading some of your stuff..

shizz702
10-10-08, 9:31 pm
no problem man, you got alot of good shit posted up here... i agree with everything i read on it, people can learn alot from reading some of your stuff..

Thanks bro, that means a lot to me.

SQUAT or DIE!
10-10-08, 9:37 pm
Thanks bro, that means a lot to me.

no problem man... just bein honest..

Brick By Brick
10-10-08, 10:12 pm
Agreed on all points. If it works, keep doing it. When skinny guys ask me how to get bigger I tell them, "Eat a lot and pull/press/lift heavy things." There is no magic answer, it's just hard work, consistency, a good diet, smart supplementation, and adequate rest. Another good post, shizz.

The Sun
10-11-08, 6:25 am
This Iron diary is a masterpiece in terms of lifting. should be printed and distributed to all the fools on the gyms around the world.

I'm glad you're a fan a low-volume HIT, I'm a great fan of it too.
Work like a bear, eat like a bear, sleep like a bear and you'll eventually find yourself becoming one.

Also glad you've described your opinion about the "periodization" - people tend to switch programs back and forth on an unwisely way. good points you made there.


way to go mate

shizz702
10-11-08, 6:52 pm
This Iron diary is a masterpiece in terms of lifting. should be printed and distributed to all the fools on the gyms around the world.

I'm glad you're a fan a low-volume HIT, I'm a great fan of it too.
Work like a bear, eat like a bear, sleep like a bear and you'll eventually find yourself becoming one.

Also glad you've described your opinion about the "periodization" - people tend to switch programs back and forth on an unwisely way. good points you made there.


way to go mate

Thanks bro, man your masterpiece comment just made my day bro! I can't thank you enough for your support!

Yea I'm a big advocate of low volume/high intensity. I know for a fact it works for me and believe it would work for just about anyone. Do less, but work harder.

Thanks again bro!

mustgetbig
10-11-08, 7:35 pm
Well just finished up a 3 month training cycle, and those of you that follow my journey know I made some pretty damn good gains off it. An average of 20-50 lbs per lift over the course of 3 months, not bad eh? So how did I do it?

Hard work.

I didn't go into my Iron dungeon every session thinking about just getting a pump, or lift light for high reps. I went in there and lifted some heavy fucking weight! If you want to make gains you have got to push yourself! You will never get stronger if you stay lifting the same weight. I repeat, you will never get stronger if you stay lifting the same weight. In return, you will never get bigger if you stay lifting the same weight. And let me tell you guys, I know some people think that strength doesn't correlate with size, BULL! I've put on quite a bit of size over these 3 months as well, and my friends and family have commented on it too.

So how did I get stronger?

I consistently added weight on the bar. Every week, or every other week I added 5, sometimes 10 lbs to the bar on a regular basis. By doing so I put my body under a little bit more stress than the last time, forcing it to adapt and become stronger. Coupled with lots of rest and my food intake dialed in I was able to do this in a for the most part, linear fashion.

Everybody knows me for constantly hitting PR's all the time, and those PR's are of the utmost importance. Strive to beat YOUR records every workout! Progress. Progress, is what is all about. By successfully adding a bit of iron to the bar on a regular basis it confirms you are doing something right and you are making gains. Always remember progressive poundages+good form=progress. When you make gains on the bar best believe you will pack on the mass too. It's as simple as that.

I did what works for me.

I know my body and what works for me. I don't respond well to high volume, and I've found that a few big exercises trained at high intensity works wonders for me. Do you know what works for you? You got to venture out and deal with some trial and error to get to know your body and what will produce results. I personally think abbreviated training 2-3 times a week trained with high intensity will work for everyone, but I'm not here to tell you how to train. I'm here to tell you to find out for yourself, what will and won't work for you. If you're adding weight on the bar, good, stick with it. On the other hand if you aren't making any progress you need to make some changes. Always be sure the rest and nutrition is dialed in, if all is well there and you still ain't making any gains your routine is probably the culprit.

Stick with your routine!

Notice I stuck with this routine for 3 months. That may seem like too long to some, but I'd venture to say the gains I made off it render it worth my while. You don't need to change your routine every couple of weeks to try the latest trend. You don't need to "shock" your muscles. What you need to do is stick with something and milk it dry for every lb it's worth. You can't stick with something for a week or two, drop it and deem it uneffective. You got to setup something optimal for you and your goals and ride it til the wheels fall off.

While change is good and necessary sometimes you don't want to lose track of the big picture, and that's getting strong on the big core lifts. Where some people fail is they will make some good gains, then change things up too soon, and lose strength they previously gained by no longer training on exercises they were doing well with.

So these are just some things to think about. I'm not trying to act like I'm some guru or anything, I'm just trying to relay what works for me, and what I think will work for everyone else as well. While I made some great gains off this last routine, one point I want to make is it didn't happen by chance. I knew I'd make these gains because:

I set it up according to my needs and goals

I put forth the hard work

I stayed consistent and added weight to the bar consistently

And of course my rest and food intake was on point.

While we all know we have to do what works for us individually, there are some things that I believe everyone can benefit from. If you guys apply what I'm saying here, then you too can realistically expect to put 20-50 lbs on all your big lifts in couple months. So just give my advice a try, I promise you won't be disappointed.

nothing but the TRUTH...great post bro

gymEvo
10-11-08, 10:54 pm
Congrats on reaching your goals bro. Great post as always.

shizz702
10-12-08, 5:56 am
Agreed on all points. If it works, keep doing it. When skinny guys ask me how to get bigger I tell them, "Eat a lot and pull/press/lift heavy things." There is no magic answer, it's just hard work, consistency, a good diet, smart supplementation, and adequate rest. Another good post, shizz.
Thanks brick, it really is as simple as that, eat big and lift heavy shit, but so many people fail to realize the simplicity.

nothing but the TRUTH...great post bro
Thanks bro, you know I kick nothing but the truth.

Congrats on reaching your goals bro. Great post as always.
Thanks brah!

machineman
10-12-08, 10:04 pm
keep it up, bro...great info and posts in here......

js71474
10-13-08, 8:05 am
Well just finished up a 3 month training cycle, and those of you that follow my journey know I made some pretty damn good gains off it. An average of 20-50 lbs per lift over the course of 3 months, not bad eh? So how did I do it?

Hard work.

I didn't go into my Iron dungeon every session thinking about just getting a pump, or lift light for high reps. I went in there and lifted some heavy fucking weight! If you want to make gains you have got to push yourself! You will never get stronger if you stay lifting the same weight. I repeat, you will never get stronger if you stay lifting the same weight. In return, you will never get bigger if you stay lifting the same weight. And let me tell you guys, I know some people think that strength doesn't correlate with size, BULL! I've put on quite a bit of size over these 3 months as well, and my friends and family have commented on it too.

So how did I get stronger?

I consistently added weight on the bar. Every week, or every other week I added 5, sometimes 10 lbs to the bar on a regular basis. By doing so I put my body under a little bit more stress than the last time, forcing it to adapt and become stronger. Coupled with lots of rest and my food intake dialed in I was able to do this in a for the most part, linear fashion.

Everybody knows me for constantly hitting PR's all the time, and those PR's are of the utmost importance. Strive to beat YOUR records every workout! Progress. Progress, is what is all about. By successfully adding a bit of iron to the bar on a regular basis it confirms you are doing something right and you are making gains. Always remember progressive poundages+good form=progress. When you make gains on the bar best believe you will pack on the mass too. It's as simple as that.

I did what works for me.

I know my body and what works for me. I don't respond well to high volume, and I've found that a few big exercises trained at high intensity works wonders for me. Do you know what works for you? You got to venture out and deal with some trial and error to get to know your body and what will produce results. I personally think abbreviated training 2-3 times a week trained with high intensity will work for everyone, but I'm not here to tell you how to train. I'm here to tell you to find out for yourself, what will and won't work for you. If you're adding weight on the bar, good, stick with it. On the other hand if you aren't making any progress you need to make some changes. Always be sure the rest and nutrition is dialed in, if all is well there and you still ain't making any gains your routine is probably the culprit.

Stick with your routine!

Notice I stuck with this routine for 3 months. That may seem like too long to some, but I'd venture to say the gains I made off it render it worth my while. You don't need to change your routine every couple of weeks to try the latest trend. You don't need to "shock" your muscles. What you need to do is stick with something and milk it dry for every lb it's worth. You can't stick with something for a week or two, drop it and deem it uneffective. You got to setup something optimal for you and your goals and ride it til the wheels fall off.

While change is good and necessary sometimes you don't want to lose track of the big picture, and that's getting strong on the big core lifts. Where some people fail is they will make some good gains, then change things up too soon, and lose strength they previously gained by no longer training on exercises they were doing well with.

So these are just some things to think about. I'm not trying to act like I'm some guru or anything, I'm just trying to relay what works for me, and what I think will work for everyone else as well. While I made some great gains off this last routine, one point I want to make is it didn't happen by chance. I knew I'd make these gains because:

I set it up according to my needs and goals

I put forth the hard work

I stayed consistent and added weight to the bar consistently

And of course my rest and food intake was on point.


While we all know we have to do what works for us individually, there are some things that I believe everyone can benefit from. If you guys apply what I'm saying here, then you too can realistically expect to put 20-50 lbs on all your big lifts in couple months. So just give my advice a try, I promise you won't be disappointed.Nicely said bro, I can't add anything to this....it's perfect! Congrats on all your goals you hit some huge PR's and put forth a ton of work so for those who read this thread let this be a lesson....SIZE is directly related to WEIGHT ON THE BAR PERIOD, consistently adding weight everytime is the only way to go! Shizz, I have said it before you are a true disciple of proper training and I look forward to alot of gains from you for a LLOOOONNNGGGG time!! Congrats!!

shizz702
10-13-08, 5:14 pm
keep it up, bro...great info and posts in here......
Thanks bob, appreciate it bro!

Nicely said bro, I can't add anything to this....it's perfect! Congrats on all your goals you hit some huge PR's and put forth a ton of work so for those who read this thread let this be a lesson....SIZE is directly related to WEIGHT ON THE BAR PERIOD, consistently adding weight everytime is the only way to go! Shizz, I have said it before you are a true disciple of proper training and I look forward to alot of gains from you for a LLOOOONNNGGGG time!! Congrats!!

Thanks js! You already know brotha, hard work on the basic exercises and consistently adding weight on the bar. Thanks again for your continuous support bro!

machineman
10-14-08, 6:51 am
with the help of some of the members here (shizz!) I have been more motivated to train then I ever have. I know that it all comes down to want and desire....it doesn't matter if I feel like going to the gym or not. I have an accountability to myself and those here that have invested some time and energy into what I am doing/have done....I have gotten alot of help and support here.....I feel that I owe it to myself and to you to get work done.....the iron has also taught me to say fuck the naysayers....they don't get it....they never will...no matter how many questions they ask or how much they act like they get it, through their own actions you can see that they don't get it...so fuck 'em...I have my own goals and reasons for doing this....I need to do this for me.....so shut up, train and get the work done.....

I want to thank Shizz for his continued support and help....without it I am not sure I would be where I am today (strength wise and commitment wise).....and I want to thank everyone that has stopped by my journey....every little bit helps......

shizz702
10-14-08, 8:08 am
with the help of some of the members here (shizz!) I have been more motivated to train then I ever have. I know that it all comes down to want and desire....it doesn't matter if I feel like going to the gym or not. I have an accountability to myself and those here that have invested some time and energy into what I am doing/have done....I have gotten alot of help and support here.....I feel that I owe it to myself and to you to get work done.....the iron has also taught me to say fuck the naysayers....they don't get it....they never will...no matter how many questions they ask or how much they act like they get it, through their own actions you can see that they don't get it...so fuck 'em...I have my own goals and reasons for doing this....I need to do this for me.....so shut up, train and get the work done.....

I want to thank Shizz for his continued support and help....without it I am not sure I would be where I am today (strength wise and commitment wise).....and I want to thank everyone that has stopped by my journey....every little bit helps......

Great post Bob!

You're right, some people just don't get, fuck em if they don't! You are doing this for you, and you only, and you don't owe anyone an explanation. What it all boils down to is you bettering yourself, reaching your goals, and taking care of your health. The journey never ends brother, take it day by day, set by set, rep by rep, adding a little bit more weight every time striving to beat your last personal bests every workout.

You've done great brother and you are a perfect example of how enthusiasm coupled with discipline and the willingness to learn and appy can totally transform one into a full fledged Animal! Keep up the good work brother, I'm very proud of you!

SQUAT or DIE!
10-14-08, 1:14 pm
with the help of some of the members here (shizz!) I have been more motivated to train then I ever have. I know that it all comes down to want and desire....it doesn't matter if I feel like going to the gym or not. I have an accountability to myself and those here that have invested some time and energy into what I am doing/have done....I have gotten alot of help and support here.....I feel that I owe it to myself and to you to get work done.....the iron has also taught me to say fuck the naysayers....they don't get it....they never will...no matter how many questions they ask or how much they act like they get it, through their own actions you can see that they don't get it...so fuck 'em...I have my own goals and reasons for doing this....I need to do this for me.....so shut up, train and get the work done.....

I want to thank Shizz for his continued support and help....without it I am not sure I would be where I am today (strength wise and commitment wise).....and I want to thank everyone that has stopped by my journey....every little bit helps......

shizz is the man!

machineman
10-14-08, 1:42 pm
shizz is the man!

fo'sho!!!!

LittleMan55
10-14-08, 2:01 pm
fo'sho!!!!

x2!

shizz702
10-14-08, 7:42 pm
shizz is the man!


fo'sho!!!!


x2!

Haha thanks guys! I appreciate it!

shizz702
10-23-08, 3:56 pm
Ok so you're a skinny fuck that wants to bulk up but just can't seem to gain weight, what do you do?

First thing's first YOU MUST BUILD A SOLID FOUNDATION OF STRENGTH ON THE BASIC BARBELL LIFTS!

If you are new to the Iron, or if you have yet to make any significant progress doing high volume conventional routines, there is no better way to bulk up your body then with a basic barbell program. You need to squat, you need to press, and you need to pull.

If you have yet to build a foundation, your whole body is a weak link then. So if that's the case tell me why the fuck would you need a chest day? Or an arm day? Isolation exercises are for the advanced for fine tuning, so I'm here to tell you if you've yet to build massive pecs or a bicep peak you do not need to isolate them.

What you need to do is train your body as whole, and force it to grow. Nothing will make your grow like the big basic lifts trained at high intensity.

So if you are just starting out, or you're training has done little to nothing for you, do this:

Workout A

Squat 3x5
Bench press 3x5
Deadlift 1x5

Workout B

Squat 3x5
Standing press 3x5
Barbell rows 3x5

Here's a link explaining the whole program:http://forum.bodybuilding.com/showthread.php?t=998224

As you can see the program calls for a lot of squatting. You want to get big brother, YOU MUST SQUAT. Read the post here on the squat:http://forum.animalpak.com/showthread.php?t=18814&page=2

Along with the squat, you must also hit the other basic lifts, read the post "you want to get big and strong" here for more info:http://forum.animalpak.com/showthread.php?t=18814&page=6

Ok now that we have established that, the next thing you need to know is YOU MUST CONSISTENTLY ADD WEIGHT ON THE BAR!

How do you expect to make gains if you keep lifting the same weight day in and day out?

If you train the same, you'll remain the same. If you lift little girl weights then you'll have a little girls body. Man up and add some fucking weight on the bar. It never ceases to amaze me how so many people hit the gym session after session lifting the same weight thinking they are doing something. Saddly they are doing nothing. Strive to add weight on the bar brothers. Refer to my post here for more on the post here titled "progressive poundages":http://forum.animalpak.com/showthread.php?t=18814&page=4

Ok, so now you got an idea on how you need to train, but how do you eat? YOU EAT BIG MOTHA FUCKA!

Nevermind the bullshit, here is my favorite article on eating that really put things in perspective:http://www.geocities.com/elitemadcow1/Topics/Diet.htm

Keep
It
Simple
Stupid

Take in more calories than you are burning. If you aren't growing while doing the above recommded routine you aren't eating enough, plain and simple.

If you weigh 130 lbs how do you expect to be 200 lbs if you are eating like you are 130 lbs? You have to eat big to be big. The bigger you get the more you have to eat.

My honest advice for a sure fire way to gain weight fast is to drink a gallon of milk a day. Yes, you heard me, a gallon. By doing that you will take in an extra 2k calories, well over and well over 100 grams of protein. Try it, along with a fuck ton of food, and the above routine, and I promise you your skinny days will be no more.

Next on the list, GET AT LEAST 8 HOURS OF SLEEP. Better yet 9 or 10. It's pretty apparent we need at least 8 hours sleep each night to be fully rested. Shoot for that bare minimum. If possible get in 9 or 10. Rememeber you're ripping your muscles apart and they heal and grow back bigger and stronger during quality sleep. A good rule of thumb is to get in bed at a time that allows you 9 hours to spend in it. That way you have an hr window to kill for the time to fall asleep and waking up inbetween.

That's it for now. I will update more on this post later.

Here is a basic primer of everything called "the ten commandments":http://forum.animalpak.com/showthread.php?t=18814&page=5

Follow them and they will pay great divdends.

SQUAT or DIE!
10-23-08, 4:00 pm
ok here goes:

WHY THE FUCK TO YOU POST SUCH LONG POSTS!!! you know i hate long posts damn it!

js71474
10-23-08, 4:06 pm
OH YEAH BROTHER! Another great post and as far as I am concerned this is the gospel on training PERIOD!! Anyone reading this, you need to look no further for a plan because this is IT! Outstanding work Shizz and you know I agree 100% with you bro!!

shizz702
10-23-08, 4:14 pm
ok here goes:

WHY THE FUCK TO YOU POST SUCH LONG POSTS!!! you know i hate long posts damn it!
lol well I had a lot of points to get across there squat, I summarized it the best I could for you lol!

OH YEAH BROTHER! Another great post and as far as I am concerned this is the gospel on training PERIOD!! Anyone reading this, you need to look no further for a plan because this is IT! Outstanding work Shizz and you know I agree 100% with you bro!!
Thanks brother! If anyone knows where I'm coming from you do!


Another thing I'd like to add, if anyone is in doubt that a basic barbell program like the one above is not enough then look into:

machineman's journey:http://forum.animalpak.com/showthread.php?t=19887&highlight=personal+war+demons

and gymevo's journey:http://forum.animalpak.com/showthread.php?t=18885&highlight=gymevo

look at the progress they have made. Machineman is now squatting 300+ for reps, and gymevo just deadlifted 315! Both have them have developed respectable strength fast! Now who says the basics don't work?

SQUAT or DIE!
10-23-08, 4:16 pm
you freakin suck a summarizing then.. LOL

but you know i agree about the squatting part... thats as far as i got..

The Sun
10-23-08, 4:30 pm
Ok so you're a skinny fuck that wants to bulk up but just can't seem to gain weight, what do you do?

First thing's first YOU MUST BUILD A SOLID FOUNDATION OF STRENGTH ON THE BASIC BARBELL LIFTS!

If you are new to the Iron, or if you have yet to make any significant progress doing high volume conventional routines, there is no better way to bulk up your body then with a basic barbell program. You need to squat, you need to press, and you need to pull.

If you have yet to build a foundation, your whole body is a weak link then. So if that's the case tell me why the fuck would you need a chest day? Or an arm day? Isolation exercises are for the advanced for fine tuning, so I'm here to tell you if you've yet to build massive pecs or a bicep peak you do not need to isolate them.

What you need to do is train your body as whole, and force it to grow. Nothing will make your grow like the big basic lifts trained at high intensity.

So if you are just starting out, or you're training has done little to nothing for you, do this:

Workout A

Squat 3x5
Bench press 3x5
Deadlift 1x5

Workout B

Squat 3x5
Standing press 3x5
Barbell rows 3x5

Here's a link explaining the whole program:http://forum.bodybuilding.com/showthread.php?t=998224

As you can see the program calls for a lot of squatting. You want to get big brother, YOU MUST SQUAT. Read the post here on the squat:http://forum.animalpak.com/showthread.php?t=18814&page=2

Along with the squat, you must also hit the other basic lifts, read the post "you want to get big and strong" here for more info:http://forum.animalpak.com/showthread.php?t=18814&page=6

Ok now that we have established that, the next thing you need to know is YOU MUST CONSISTENTLY ADD WEIGHT ON THE BAR!

How do you expect to make gains if you keep lifting the same weight day in and day out?

If you train the same, you'll remain the same. If you lift little girl weights then you'll have a little girls body. Man up and add some fucking weight on the bar. It never ceases to amaze me how so many people hit the gym session after session lifting the same weight thinking they are doing something. Saddly they are doing nothing. Strive to add weight on the bar brothers. Refer to my post here for more on the post here titled "progressive poundages":http://forum.animalpak.com/showthread.php?t=18814&page=4

Ok, so now you got an idea on how you need to train, but how do you eat? YOU EAT BIG MOTHA FUCKA!

Nevermind the bullshit, here is my favorite article on eating that really put things in perspective:http://www.geocities.com/elitemadcow1/Topics/Diet.htm

Keep
It
Simple
Stupid

Take in more calories than you are burning. If you aren't growing while doing the above recommded routine you aren't eating enough, plain and simple.

If you weigh 130 lbs how do you expect to be 200 lbs if you are eating like you are 130 lbs? You have to eat big to be big. The bigger you get the more you have to eat.

My honest advice for a sure fire way to gain weight fast is to drink a gallon of milk a day. Yes, you heard me, a gallon. By doing that you will take in an extra 2k calories, well over and well over 100 grams of protein. Try it, along with a fuck ton of food, and the above routine, and I promise you your skinny days will be no more.

Next on the list, GET AT LEAST 8 HOURS OF SLEEP. Better yet 9 or 10. It's pretty apparent we need at least 8 hours sleep each night to be fully rested. Shoot for that bare minimum. If possible get in 9 or 10. Rememeber you're ripping your muscles apart and they heal and grow back bigger and stronger during quality sleep. A good rule of thumb is to get in bed at a time that allows you 9 hours to spend in it. That way you have an hr window to kill for the time to fall asleep and waking up inbetween.

That's it for now. I will update more on this post later.

Here is a basic primer of everything called "the ten commandments":http://forum.animalpak.com/showthread.php?t=18814&page=5

Follow them and they will pay great divdends.

WORD

Beginners, skinny guys, whatever (me.), SHOULD STICK TO COMPOUND MOVEMENTS SO THEY COULD LIFT THE HEAVIEST SHIT THEIR BODY CAN CARRY.

the heavier you pull\push, the heavier the load on your muscles
curls\extensions are not the exercises that will put more "meat" on you.

machineman
10-23-08, 4:31 pm
lol at squatty!!!! dude that was funny.....sean is the man when it comes to this shit.....you need to make 2 threads sean....one for us and a cliff notes one for squatty.....every entry should be squat, squat some more and squat more after that!!!!!!hahahaha

SQUAT or DIE!
10-23-08, 4:35 pm
lol at squatty!!!! dude that was funny.....sean is the man when it comes to this shit.....you need to make 2 threads sean....one for us and a cliff notes one for squatty.....every entry should be squat, squat some more and squat more after that!!!!!!hahahaha

dont laugh at my short attention span!!!! shizz writes some good shit i just dont want to read a page long report on some of this stuff... cliff notes are fine, i will expect a notification on when i can expect them next!

shizz702
10-23-08, 5:20 pm
you freakin suck a summarizing then.. LOL

but you know i agree about the squatting part... thats as far as i got..
Lol that part was for you ;)

WORD

Beginners, skinny guys, whatever (me.), SHOULD STICK TO COMPOUND MOVEMENTS SO THEY COULD LIFT THE HEAVIEST SHIT THEIR BODY CAN CARRY.

the heavier you pull\push, the heavier the load on your muscles
curls\extensions are not the exercises that will put more "meat" on you.
Damn right sun, you know what time it is!

lol at squatty!!!! dude that was funny.....sean is the man when it comes to this shit.....you need to make 2 threads sean....one for us and a cliff notes one for squatty.....every entry should be squat, squat some more and squat more after that!!!!!!hahahaha
Thanks bob! Yea I might have to make some cliffs one of these days.

dont laugh at my short attention span!!!! shizz writes some good shit i just dont want to read a page long report on some of this stuff... cliff notes are fine, i will expect a notification on when i can expect them next!
Lol thanks squat, I'll do a cliff note post some time lol!

gymEvo
10-23-08, 5:53 pm
Hell ya Shizz knows his shit alright....i used to be a typical BB style lifter thinkin i had a strong enough core...i was way wrong...this routine Shizz points out is literally the only routine that actually helped me put on mass and strengthen my core lifts... split routine was just a waiste of time for me since i didnt have any respectable mass. I was gaining about 5-8 lbs a year...which is unacceptable...With this routine i actually put on about 10 lbs in one month!!
I started it on sept 23 at 193...today (oct 23) im about 203 lbs. My core lifts got stronger...

A week back i tried the conventional split routine for back (just for one day to see how far i got if i were to come back to split) and was surprised at how many PRs i hit...i also didnt need to use any wrist straps at all anymore. before Sept 23rd i needed wrist straps for doing 3 pies on the chest supported t-bar...now i could do 5 pies and still dont need a wrist strap...

If your a hard headed mofo like how i was...give this routine a try out just for a month...trust me this shit will take u atleast a hour to finish...if you get done faster your not lifting heavy enough on the weights.

The Sun
10-23-08, 6:07 pm
yo Evo and machineman, some great progress there, just looked through your logs.
by the way evo it looks you had some strength to begin with, your beginning weights are still a lot higher than mine :(

I'm considering a PL style routine after I finish the current (which is, somehow, a mix between BB and PL), thought of WS4SB or WSB, though I'm eager to try a 5x5 one.

Brick By Brick
10-23-08, 6:11 pm
Hell ya Shizz knows his shit alright....i used to be a typical BB style lifter thinkin i had a strong enough core...i was way wrong...this routine Shizz points out is literally the only routine that actually helped me put on mass and strengthen my core lifts... split routine was just a waiste of time for me since i didnt have any respectable mass. I was gaining about 5-8 lbs a year...which is unacceptable...With this routine i actually put on about 10 lbs in one month!!
I started it on sept 23 at 193...today (oct 23) im about 203 lbs. My core lifts got stronger...

A week back i tried the conventional split routine for back (just for one day to see how far i got if i were to come back to split) and was surprised at how many PRs i hit...i also didnt need to use any wrist straps at all anymore. before Sept 23rd i needed wrist straps for doing 3 pies on the chest supported t-bar...now i could do 5 pies and still dont need a wrist strap...

If your a hard headed mofo like how i was...give this routine a try out just for a month...trust me this shit will take u atleast a hour to finish...if you get done faster your not lifting heavy enough on the weights.
I couldn't agree with you more. No one goes to the circus to see the mice, so lift some heavy shit and be a monster. Put down the little girl weights, lose the straps, and get some!

gymEvo
10-23-08, 6:12 pm
yo Evo and machineman, some great progress there, just looked through your logs.
by the way evo it looks you had some strength to begin with, your beginning weights are still a lot higher than mine :(

I'm considering a PL style routine after I finish the current (which is, somehow, a mix between BB and PL), thought of WS4SB or WSB, though I'm eager to try a 5x5 one.

I cant speak for WSB, since i never done it...but i used to do 5x5...if you do 5x5, you will have to make sure u dont follow the BB style of lifting which is doing alot of different variations of movement for the same muscle group...otherwise u'll make the same mistake i did which is overtraining...cause 5x5 is very taxing...the best weight to do for 5x5 is something u could only do for 8 reps in one set and fewer reps for the following sets.

But honestly i really think doin this routine (strength training routine as shizz listed above)will help you out the most...i wish i knew about this earlier like 4 years ago haha...i was so clouded by the BB style of lifting (BB style isnt bad but i think its for advanced people who already have the mass.) Basically i was a toothpick trying to mold alil bit of meat on my bones into muscle...

shizz702
10-23-08, 6:21 pm
Hell ya Shizz knows his shit alright....i used to be a typical BB style lifter thinkin i had a strong enough core...i was way wrong...this routine Shizz points out is literally the only routine that actually helped me put on mass and strengthen my core lifts... split routine was just a waiste of time for me since i didnt have any respectable mass. I was gaining about 5-8 lbs a year...which is unacceptable...With this routine i actually put on about 10 lbs in one month!!
I started it on sept 23 at 193...today (oct 23) im about 203 lbs. My core lifts got stronger...

A week back i tried the conventional split routine for back (just for one day to see how far i got if i were to come back to split) and was surprised at how many PRs i hit...i also didnt need to use any wrist straps at all anymore. before Sept 23rd i needed wrist straps for doing 3 pies on the chest supported t-bar...now i could do 5 pies and still dont need a wrist strap...

If your a hard headed mofo like how i was...give this routine a try out just for a month...trust me this shit will take u atleast a hour to finish...if you get done faster your not lifting heavy enough on the weights.
Hell yea bro you have came a long way and I'm proud of you! 10 lbs in a month, compared to 5 to 8 lbs in a year, there is no comparison.

And if you or anyone wants to hit a high volume split, cool, but now you see why one has to develop a solid foundation on the core lifts first. It translates into everything. The fact that you were able to hit all kinds of pr's hitting your old back routine for the first time in a month proves it.

yo Evo and machineman, some great progress there, just looked through your logs.
by the way evo it looks you had some strength to begin with, your beginning weights are still a lot higher than mine :(

I'm considering a PL style routine after I finish the current (which is, somehow, a mix between BB and PL), thought of WS4SB or WSB, though I'm eager to try a 5x5 one.
Go for it bro! I would hold off on westside for now though, that's an advanced routine, but a 5x5 of the routine above would serve you well and get you strong in no time.

I couldn't agree with you more. No one goes to the circus to see the mice, so lift some heavy shit and be a monster. Put down the little girl weights, lose the straps, and get some!

Haha well said brick!

shizz702
10-23-08, 6:26 pm
I cant speak for WSB, since i never done it...but i used to do 5x5...if you do 5x5, you will have to make sure u dont follow the BB style of lifting which is doing alot of different variations of movement for the same muscle group...otherwise u'll make the same mistake i did which is overtraining...cause 5x5 is very taxing...the best weight to do for 5x5 is something u could only do for 8 reps in one set and fewer reps for the following sets.

But honestly i really think doin this routine (strength training routine as shizz listed above)will help you out the most...i wish i knew about this earlier like 4 years ago haha...i was so clouded by the BB style of lifting (BB style isnt bad but i think its for advanced people who already have the mass.) Basically i was a toothpick trying to mold alil bit of meat on my bones into muscle...

I agree bro. Sun the above routine would be your best bet.

And yea there's nothing wrong with doing a bodybuilding type of routine, but like you said, a high volume split is for the advanced trainee who has already paid his dues under the barbell. I could go on and on but I'm sure you guys get the point by now ;)

The Sun
10-23-08, 6:51 pm
I agree bro. Sun the above routine would be your best bet.

And yea there's nothing wrong with doing a bodybuilding type of routine, but like you said, a high volume split is for the advanced trainee who has already paid his dues under the barbell. I could go on and on but I'm sure you guys get the point by now ;)

I totally agree.
my current routine is something just in-between BB style in PL style, lots of compound movements with high weights, no curls \ extensions shit.
the whole workout is very low volume and HIGH intensity, shizz you saw that yourself.
as soon as I finish my routine I'll definitely go for one of the 5x5's, perhaps Bill Star's or Mark Rippetoe's, I haven't to decide yet.

LittleMan55
10-23-08, 6:59 pm
driving an important point home sean... I agree the foundation is key. Hell Big Ron won a few O's and he had one of the most basic routines there was. People get caught up in the hype these days. It's a shame. I mean BB and DB have been around for how long now? my point exactly they have stood the test of time.

The Sun
10-23-08, 7:11 pm
LAST IMPORTANT FOUNDATION:


STAY - AWAY - FROM - THE - SMITH - MACHINE!

yes, that's right.
smith machine is just an expensive clothes hanger, a place to put your towel between heavy sets of deads or squats, nothing more.

machineman
10-23-08, 8:25 pm
LAST IMPORTANT FOUNDATION:


STAY - AWAY - FROM - THE - SMITH - MACHINE!

yes, that's right.
smith machine is just an expensive clothes hanger, a place to put your towel between heavy sets of deads or squats, nothing more.

while I agree that the smith is not the ideal machine of choice, if it is all one has available it is better used as a squat rack than a towel rack!

shizz702
10-23-08, 8:37 pm
I totally agree.
my current routine is something just in-between BB style in PL style, lots of compound movements with high weights, no curls \ extensions shit.
the whole workout is very low volume and HIGH intensity, shizz you saw that yourself.
as soon as I finish my routine I'll definitely go for one of the 5x5's, perhaps Bill Star's or Mark Rippetoe's, I haven't to decide yet.
Yea bro you're definitely way ahead the average trainee these days. A 5x5 will serve you well. Let me know when you're ready and I'll help you get started.

driving an important point home sean... I agree the foundation is key. Hell Big Ron won a few O's and he had one of the most basic routines there was. People get caught up in the hype these days. It's a shame. I mean BB and DB have been around for how long now? my point exactly they have stood the test of time.
Yea Ronnie was powerlifter before he started bodybuilding. And if you watch his vids for the most part he's doing heavy squats, deads, presses, and rows. And damn right the barbells and dumbbells have been around for quite some time. The old timers built their physiques soley from them and didn't even have any machines back then.

LAST IMPORTANT FOUNDATION:


STAY - AWAY - FROM - THE - SMITH - MACHINE!

yes, that's right.
smith machine is just an expensive clothes hanger, a place to put your towel between heavy sets of deads or squats, nothing more.


while I agree that the smith is not the ideal machine of choice, if it is all one has available it is better used as a squat rack than a towel rack!

lol I'm not too fond of the smitty myself but I agree that if it's all you have to work with it certainly is better than nothing.

mustgetbig
10-24-08, 10:22 am
good post as always shizz!!

shizz702
10-24-08, 11:47 am
good post as always shizz!!

Thanks bro!

shizz702
10-24-08, 8:40 pm
So today I was feeling a bit down and out. I won't bore you with my personal life but I will say I'm having some problems at work, just to give you an idea of what I'm going through. My body was feeling lethargic, and for the most part I just felt like shit, for lack of a better word.

There I was thinking maybe I'm overtraining, and that I should take some time off. I've only taken a 4 day break in the last 3 months, and all 4 of those days consisted of work days where I am doing hard labor anyway. I'm always motivated to train, and actually really enjoy doing it. But today was different.

I guess I'm only human, and I like others get a bit depressed once in a while. So I reasoned that I would go ahead and train today, and decided if the poundages stalled then I would take some time off. But if the gains continue, fuck it, I'm doing something right, right?

So I dragged my ass onto my foam roller, and rolled my back and legs on it to massage my muscles and get the ready for the vigors of training. Still feeling down I wasn't anticipating a very good session saddly.

But once I stepped into the dungeon, and turned on Killswitch Engage the difference was like night and day. I started off with squats, and ramped up to my top work set of 280 lbs. I unracked it and banged out 5 easy deep reps. Then I set a PR on the 3 board, and from there hit a heavy pull that 5 lbs heavier than the last.

After that I hit some pullups and did some weighted situps and hypers, and at that point it hit me.

We all have our inner demons. We all live in a world of our own in our minds, and our mind can either enslave us, or liberate us. If you don't channel your energy in a positive way more than likely you will endure you own mental imprisonment. At that point when I was finished up with my training it was as if all was well and nothing was ever wrong in the first place.

It naturally put things in perspective. I was liberated. I was free. Maybe it's the endorphin rush. Or maybe it's using your body in a productive way promoting good health and strength. I don't know what it is, but I know that it works.

I took a look around my my home gym, or the dungeon as I call it, and saw 400 lbs loaded up on a barbell, plates all over the floor, minibands looped onto my hyper bench, chains in the corner, Animal posters on the wall, and for a second I thought to myself what the fuck am I doing?! But then I realized, it is such a beautiful thing.

This life we lead, the work, the goals, the achievements. The old saying that "pain is weakness leaving the body" certainly holds some merit cause when I went in there endured the pain of heavy squats, presses, and pulls, the weakened state I was in prior to it was no more, and there I was, the strong Animal I am at heart once again.

SQUAT or DIE!
10-24-08, 8:42 pm
though u know i only read some of it, still a great post.

shizz702
10-24-08, 8:46 pm
though u know i only read some of it, still a great post.

lol thanks squat!

Cliffs:

I wasn't feeling very good today. Was a bit depressed.

Debated on skipping my training, went ahead and did it anyway. It went great, and I felt good afterward lol!

Brick By Brick
10-24-08, 8:47 pm
Jimmy Buffett once said, "It takes just as much energy to have a positive attitude as it does to have a negative attitude." Channeling life's frustrations into a productive venture like training makes it a lot easier to keep things in perspective, and lift your chin up when you feel like everything is a pain in the ass. Sometimes you're just going to be tired. Most times, give it 10 minutes in the gym, and if you still feel like shit, by all means, give up, go home and take a nap. 9 times out of 10, I bet you feel better and keep lifting. Perseverance is king in the structure of successful people. Great post, shizz.

SQUAT or DIE!
10-24-08, 8:48 pm
lol thanks squat!

Cliffs:

I wasn't feeling very good today. Was a bit depressed.

Debated on skipping my training, went ahead and did it anyway. It went great, and I felt good afterward lol!

ROFL see thats not so hard is it??

hey like you said, you aint gotta like it, you just gotta do it... i was a bit angry today so i enjoyed my wo, made me feel better.