Doing new excercises will reset your muscles to start from scratch, u need to do the same excercises everytime going to the gym and writing down your reps/weight on the first set on that excersice, that is the ONLY way you will now how u are progressing. Resting 3 days in between workouts doesnt necessarily work for all people (it depends on how long youve been training, beginners need to workout more, advanced less)

Second, nutrition is your steroids for gettin big. Every meal you eat, morning, afternoon, pre and post workout, bedtime, is all planned. the ratio of carbs and protein u eat needs to be caculated exactly during those times so u dont get fat and so that your growing muscle around the clock.

Third, I only posted this to help you guys, i could careless if you get this thing or not, its not mine. Also, working out is a hobby of mine (also a personal trainer) so its one of the things that i know of that i could post on here, i dont know much bout S2K's yet since im lookin to get one.

Anymore question? BRING IT ON.

 

I'm pretty sure my theory is correct on this but I'll throw it in there anyway to see what you guys think about it:

Here's my workout routine:

10 minutes of cardio first

Each exercise consists of 3 sets, the first set aimed at 10-15 reps (not necessarily until failure), the 2nd set aimed at 5-10 reps, and the 3rd set is 3-5 reps, working until 100% muscle failure (sometimes with a superset) unless I'm doing another exercise that uses the same muscle. This basically means that I increase the weight until I can only do 3-5 sets. For example, when I go to the gym tonight I'll do 12 sets of wide grip barbell curls at 65 pounds (not until failure), then 5-10 sets at 70 pounds (as many reps as I can do, but it will likely be in the 5-10 window), and then 75 pounds, as much as I can do (most likely 3-5). If this particular exercise is my last bicep exercise, I'll hold the bar up until I cannot possibly hold it anymore, which means I've hit total muscle failure. All exercises are done in different orders each visit.

Day 1: Chest/shoulders

Chest: 6 exercises: High, middle, and low presses (bench, dumbell, or hammer strength machine), and then high, middle, and low flies (rope machine, pec deck, dumbell flies).

Legs: 2 exercises

Shoulders: 5-6 exercises: combination of presses (dumbells, hammer strength, or barbell), and then combination of lateral raises.

Abs or Lower Back/Sides: 2-3 exercises (alternates between abs and lower back each visit, unless I visit several days in a row - I don't do lower back/sides unless I haven't done it in 3 days or more. I'll do abs almost every day)



Day 2: Upper Back, neck, posterior deltoid

Upper Back: 6 exercises, including lats, low pulls, hammer strength back machines, bent over dumbell lifts (dont know the correct name for this), and front raises (don't know the name for this either, but you lift a barbell directly in front of you to work the muscle around your shoulder blades

Legs: 2 exercises

Traps & posterior deltoids: 1 exercise for each, usually shoulder shrugs and reverse peck decks

Abs or Lower Back/Sides: 2-3 exercises




Day 3: Arms

Triceps: 5-6 exercises (dips, skullcrushers, pulldowns, bent over dumbell exercises, machine exercises)

Legs: 2 exercises

Biceps: 4 exercises (wide grip barbell curls, close grip preacher curls, alternating dumbell curls on a pad, alternating dumbell curls standing up, various machine exercises)

Forearms: 2 exercises (reverse wide grip barbell curls, hammer curls with dumbells, hammer curls with a rope attatchment, wrist curls with dumbells)

Abs or Lower Back/Sides: 2-3 exercises



Hope all of this makes sense - The basic logic is that I try and burn out each muscle using a variety of different exercises to hit the muscles in different ways. Whenever I see someone at the gym doing an exercise I've never done before, I'll try that exercise the next time I'm working that muscle so that I can see if it's beneficial or not. I leave a resting period of 3 days for each muscle except for abs, which I often work every day. I take in close to my bodyweight in grams of protein per day, spaced out over time to keep the intake efficient (~40 grams every 3 hours)

I also train in Kenpo 2 days a week for 1.5-2 hours at a time which builds various muscle groups, as well as endurance and flexibility

 

my daily workout regimen:

1. wake up, bitch that stayed over the night before.
2. kick her out on her ass.
3. jerk off before showering for work.
4. drive to work.
5. sit on keyboard all day, drinking soda, smoking cigs and eating trail mix.
6. take a huge shit from all that trail mix.
7. repeat 5 and 6 until workday is over.
8. get high while driving home
9. pop open and drink two beers
10. walk 1/2mi downtown to bar
11. drink reps until I get cut off
12. stumble home with whatever slut i found at the bar.
13. bang the slut till i pass out.
14. repeat.

it seems to "work out" pretty well for me

 

ah yes...the voice of honesty poking its head through..... especially the part about "until I pass out".....


hahaha

 

wait a minute....you only jerk off once a day?!?!?!

inconceivable

 

 

No offense, but I think that program is called OVERTRAINING. if your tryin to win a powerlifting competition it might be beneficial, but not building muscle and gettin cut. You only need to do 2 excercises per muscle group PERIOD. you also CYCLE your workout, meaning you dont do the same amount of sets every week, u need to trick your body and do different sets working your way up and dropping back down, this is the only way to keep you from overtraining and adding on additional muscle.

1 gram of protein per body weight isnt enough for some people with high metabolism to grow, contrary to belief, that theory DOESNT WORK. cuz the first 3 years of me working out, it didnt do sh**, and im sure that it doesnt do sh** for most other hard gainers out there. its all based on the timing of your meals and the ratio of your macronutruients If you want to know more, go buy the book....

 

[QUOTE]Originally posted by nexus
[B]wait a minute....you only jerk off once a day?!?!?!

 

yeah, thats pretty much what i thought. i knew that something wasnt right about your "fuel curve"....

 

I disagree that it's overtraining. You cannot work every portion of every muscle in your body with 2 exercises per muscle group. You can divide chest into 9 different sections that can be worked many different ways. That doesn't mean I do 9 different exercises for the chest, but I do 5 or 6 and that tends to be a good amount. If you were to do only 2 exercises per group, you might as well do pushups and incline pushups at home.

You need variety, or you'll only work your major muscle groups. Some exercises are just essential to having a well-rounded workout program, and if you only did 2 per muscle group, even if you're rotating exercises, it would take weeks to do a cycle.


Also, keep in mind that this is not just for health and appearance, etc., but my primary focus is martial arts ability, which requires every muscle in the body to be strong.

What was the link you posted earlier, and how much did the book cost? It might be useful to see this perspective.