[flytrapcan]

Originally Posted by fmoncas

Hey guys!! Yesterday my buddy Even from Nicaragua sends me some pics because he will be competing in may. He competes at only 154 lbs but he is looking huge!!!! Check this pictures….i think he is like 158 in these pics. On the other hand he is not 100% natural because he uses small cycles of winny before the contests……but he has great genetics… over there in Nicaragua most trainers doest have money to buy any supplements and sometimes its hard for them to buy enough food and if he wins this contest he will win a motorcycle and some supplements……Anyway he is a great guy….check the wings at 158 (4-weeks out)....you dont have to be heavy to look huge

Nice delts and conditioning. Man if he was just pulling those arms back for the rear dbl bi - nice shot.

[fmoncas]

Originally Posted by flytrapcan

Nice delts and conditioning. Man if he was just pulling those arms back for the rear dbl bi - nice shot.

Yes you are right!! i will let him know that...thanks for the advice....i believe he is competing on may 17th ....i will try to get some pics from the event.

[fmoncas]

Originally Posted by cmart315

I honestly dont know if I could train with never going to failure throughout a week. Its not ego, I just love to train heavy and hard. Now that I have been trying this twice a week volume, I ofcourse have been doing one session with going to failure, the second in the week not going past 75%. I guess you could say it really varies.
For example, if you are interested.. my day 1 is chest/tri's. I begin my workouts with a heavy compound movement like the BB or DB flat/incline bench and stick to 4-5 sets, 5-8reps. Then throughout the rest of this day as I move onto other exercises if they are compound I stick with this, working to failure unless I am doing an isolation movement then its higher reps lower sets. Then tri's I will hit with a couple exercies, sticking with the high reps making sure to get a nice burn but not failure. Then switching this up and doing the opposite with the opposite muscle groups during my second session of the week.
Anyways, I was bored and figured I would toss it out there that this is the way I have been doing things as of late. My biggest concern honestly is trying to get my very much so trailing arms to catch up with the rest of my body. I know it sounds like the typical beach boy body wannabe thing, but arms are really what lack on my body since I have such long arms, to go with my long legs. Chest has never been a big issue. Too bad I don't have your tri's that I remember you speaking of growing so quickly!!

Exactly bro!! your are what Coach Thibadeau call Torso Guy and I am what he call a Limb guy jajajaj….its just the way we were put together !!! …I have a friend that is a bodybuilder that is a typical torso guy….with huge chest and back…and he has the same problem that you have….but man I just wish I had his chest jajajaj…..

This is his training split… this may help you because both are pursuing the same goal….HUGE ARMS!!

Day 1: Bis, Tris , Delts (Heavy Day)
Day 2: Chest , Back ( only 2 Exe – Maintenance work)
Day 3 : Bis, Tris, Delts (Hypertropy Day)
Day4: Off ( only 2 Exe – Maintenance work)
Day 5: Bis, Tris, Delts (Endurance/ Recovery day)
Day6: Legs
Day 7: off

He is doing this for 4-6 weeks and then he rest (to re-start the system) for 2-3 weeks and then he go back to the arm workout again for another 4-6 weeks…and try to beat previous PR

Hope this helps somehow bro!

[Zack]

damn, that's a def hardcore arm split

[cmart315]

Originally Posted by fmoncas

Exactly bro!! your are what Coach Thibadeau call Torso Guy and I am what he call a Limb guy jajajaj….its just the way we were put together !!! …I have a friend that is a bodybuilder that is a typical torso guy….with huge chest and back…and he has the same problem that you have….but man I just wish I had his chest jajajaj…..

This is his training split… this may help you because both are pursuing the same goal….HUGE ARMS!!

Day 1: Bis, Tris , Delts (Heavy Day)
Day 2: Chest , Back ( only 2 Exe – Maintenance work)
Day 3 : Bis, Tris, Delts (Hypertropy Day)
Day4: Off ( only 2 Exe – Maintenance work)
Day 5: Bis, Tris, Delts (Endurance/ Recovery day)
Day6: Legs
Day 7: off

He is doing this for 4-6 weeks and then he rest (to re-start the system) for 2-3 weeks and then he go back to the arm workout again for another 4-6 weeks…and try to beat previous PR

Hope this helps somehow bro!

Oh man thats hardcore. But it sounds fun! hahaa and like it might actually work. You will really have to update me on how this goes for him, if he feels it works I think I may just try it, I might just try it regardless tho in the future here. I've saved the workout in my BB'ing file like everything else so we shall have to see. By the way, you couldn't be more right about the torso/limb guy thing, my back is best feature I have. Also, I didnt mean to delete my post up there above, went to edit something and deleted it and then just lost it. Glad you were able to quote it first tho. Thanks again cisco, always there for some helpful tips !

[fmoncas]

Originally Posted by ZackKnight

damn, that's a def hardcore arm split

yes bro its hard core.....but once your body gets used to its like a walk in the park jajajj

[fmoncas]

Originally Posted by cmart315

Oh man thats hardcore. But it sounds fun! hahaa and like it might actually work. You will really have to update me on how this goes for him, if he feels it works I think I may just try it, I might just try it regardless tho in the future here. I've saved the workout in my BB'ing file like everything else so we shall have to see. By the way, you couldn't be more right about the torso/limb guy thing, my back is best feature I have. Also, I didnt mean to delete my post up there above, went to edit something and deleted it and then just lost it. Glad you were able to quote it first tho. Thanks again cisco, always there for some helpful tips !

No problem bro…. we are here to help each other!! On the other hand if you are going to try that workout i will advise you to decrease your weights before you start and gradually increase them till you reach your normal weights. This will ensure that your muscles and tendons are adjusting to the new requirements. I would use 60% on the first week, 70% on the second, 80-85% on your 3rd and 95%-100% "of your normal 5 or 10 rep max" on your 4th. Especially when working heavy on day 1. If you don’t follow this protocol you may end up injuring yourself…..so be carefull and DON’T TRAIN TILL FAILURE! I know its going to be hard for you but you don’t lose nothing by trying….you can only win

[YM123]

just thought id drop by and say im finding training bodyparts two times a week absolutely awesome. At first your right the aching is a bit of a problem but as my body is getting used to this type of training its becoming less of an issue. i think its really starting to help my chest out aswell because its always been my big week point but hopefully i can turn into somewhat of a strong point. Back is also growing nicely as well. Overall, really enjoying how its going!!

Hows your progress, you back bulking yet??

[Zack]

so how come i never see you around the rest of the dungeon?

[fmoncas]

Originally Posted by YM123

just thought id drop by and say im finding training bodyparts two times a week absolutely awesome. At first your right the aching is a bit of a problem but as my body is getting used to this type of training its becoming less of an issue. i think its really starting to help my chest out aswell because its always been my big week point but hopefully i can turn into somewhat of a strong point. Back is also growing nicely as well. Overall, really enjoying how its going!!

Hows your progress, you back bulking yet??

Bro! those are great news!!.....Its time to make a monster jajaj....concerning to your question i resume my bulk today....Its time to eat a Ton!!! and grow a little more..by the way today i am starting a new workout its a workout based in VOLUME!! its going to be harddddd!! this a a preview of what i will be doing

Day one: Upper Body
Day 2: Lower Body
Day 3: HIT Cardio/abs
Day 4: Back/Chest
Day 5: Arms
Day 6: Legs/HIT
DAy 7 REst>>>>YeaHHHH

Brutal ****!!! i will do my best

[fmoncas]

Originally Posted by ZackKnight

so how come i never see you around the rest of the dungeon?

I wish i could post more outside of this thread but sometimes i dont have time! However i am always checking the rest of the site.

[YM123]

Originally Posted by fmoncas

Bro! those are great news!!.....Its time to make a monster jajaj....concerning to your question i resume my bulk today....Its time to eat a Ton!!! and grow a little more..by the way today i am starting a new workout its a workout based in VOLUME!! its going to be harddddd!! this a a preview of what i will be doing

Day one: Upper Body
Day 2: Lower Body
Day 3: HIT Cardio/abs
Day 4: Back/Chest
Day 5: Arms
Day 6: Legs/HIT
DAy 7 REst>>>>YeaHHHH

Brutal ****!!! i will do my best

time for you to get huge bud, hope the bulk goes well!!! how you splitting that upper body day, you doing a full upper body workout, or are you not doing chest and back and just saving that for a day of its own??

[fmoncas]

Originally Posted by YM123

time for you to get huge bud, hope the bulk goes well!!! how you splitting that upper body day, you doing a full upper body workout, or are you not doing chest and back and just saving that for a day of its own??

on day one i am working all my upper body but with less exercises that on day 4.

I will be doin on day 1:

3 back exe, 2 chest exe, 2 delt exe, 2 bis and 2 tris....reps are in the 10-15 range)....On the day 4 i will do just chest and back but i will increase the number of exe per body part

[YM123]

Originally Posted by fmoncas

on day one i am working all my upper body but with less exercises that on day 4.

I will be doin on day 1:

3 back exe, 2 chest exe, 2 delt exe, 2 bis and 2 tris....reps are in the 10-15 range)....On the day 4 i will do just chest and back but i will increase the number of exe per body part

cheers mate, thanks for clearing that up!!

[fmoncas]

Vrishnaakh … I am answering your question here because we can share this info with everybody. Maybe we can help someone else suffering from injuries!!!

First Of all, when your are training hard is a must to take some Glucosamine and Fish oil to help heal your tendons and ligaments. 1000-1500mg of glucosamine divided is two doses a day and 7 grams of fish oil per day will help you tremendously with joint pain…..this Is part of my regular supplementation because a diet high in monounsaturated fats and omega 3 fats will be anti-inflammatory.

On the other hand I just want to mention that if your problem is structurally you should go and see a doctor however if you are suffering from inflammation the recovery methods that I will list here will help you a lot:
Recovery techniques:

1.Ice massage (15 minutes every night on the affected area)

2.Epson salt baths (bathing for 10 to 20 minutes in a warm/hot bath to which 200-400 grams of Epsom salt is added. This is a very simple and effective way to relax your muscles and decrease inflammation)

3.Constrast bath showers(Alternate between 30 seconds of cold water and two minutes of hot water. Perform this cycle three or four times. This technique is very effective at increasing peripheral blood flow, thus facilitating recovery)
Joint strengthening techniques:

1.Static Push-ups(You simply lower yourself down into the 90 degree, or bottom position of a push-up, and hold it for as long as you can. Do this three times a week on non-upper body pressing days. This simple exercise will increase your shoulder health, stability, power, and strength…not bad right!!)
Workouts:

1.You probably won’t like this one but its necessary if you want to heal properly. Lower your weights by 50-60% for 4-6 weeks not only for bench but all the chest exercises….hey this is not that bad!! considering that you can focus on your weak points to improve them in the next 6 weeks…..thats what I did when I dislocated my shoulder a few years ago….i hit the legs hard for two months and they grew!!

2.Try feeder sets for chest( 1 set of 50-100 repetitions with “very low” weight). This will increase blood flow within the muscle will increase nutrient transfer, thus aiding recovery. The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons. It'll also help get rid of the metabolic wastes accumulated during the workout
You don’t have to use all of them!! Just find the ones that are more convenient for you!! Finally I just want to remind you that if your problem is structural you should need to see your doc

Hope this helps bro!!

[Vrishnaakh]

Thanks fmoncas, my former treatment of toughing it out and just benching wasn't going too well so I'll start your advice. Does it matter that the injury was rather sudden? I really never had shoulder problems until one set I did 8 reps of 225 and got a deep pain in my shoulder and couldn't continue my training. It's been very mild since, it's not so much a problem with pain but more a problem with weakness on my left side.

[fmoncas]

Originally Posted by Vrishnaakh

Thanks fmoncas, my former treatment of toughing it out and just benching wasn't going too well so I'll start your advice. Does it matter that the injury was rather sudden? I really never had shoulder problems until one set I did 8 reps of 225 and got a deep pain in my shoulder and couldn't continue my training. It's been very mild since, it's not so much a problem with pain but more a problem with weakness on my left side.

You welcomer Sr...Concernin to your question i believe that most injuries happens like that....the problem here is to know if its just an inflamation problem or something more serious. If its inflamation the tecniques above will help you a alot try them for 4 weeks and evaluate your results...hopefully you will be fully recovered....in my case i will try to see a doctor soon because my injury is comming back everytime that i try lift heavy....i am thinking that its something wrong inside the joint....lets see

take care and good luck

[fmoncas]

It’s been a while since I updated my progress….so I will make a quick update.

Officially it’s been 12 months since I started my off-season…after the contest I re-gained some of the muscle that I lost during my prep reaching my previous highest point in muscle mass in December (190-191 lbs). In January I was determined to reach new levels. I was very excited about the fact that I was in good shape to be able to break my previous numbers…I was leaner and carrying my highest ever muscle mass.

It’s May and it’s been 5 months since I made the commitment to myself to reach new levels…I have been training like crazy to the point of almost overtraining……however I now believe the overtraining is a myth!!! I have been training 5 times per week with weights + 2 HIT sessions per week…..i am basically in the gym 7 days per week…and I am training each body part 2 times/week………Do I feel over trained? no!!! I am eating tons of food to support my training….on the other hand my legs are taking a **** load of work every day……and they are overtrained ? NO!! Sore maybe jajaj…..to make my point this I what I am doing for my legs:

Tuesday ..Leg Workout
Wed: HIT intervals
Friday : LEGs again
Sunday: HIT Intervals

4 leg workouts per week!! And what do you think happen….they are growing!!!!!! They are up 1/2” ,,,they never been this big….they are measuring 26.5” at the middle of the leg. I am really excited that I still have 7 more months left in this offseason to put more mass….Hopefully next year will be awesome because I am plan to compete in 3-4 shows…..

Anyways I am posting a spread sheet with my progress (the last 5 months)…….. i am carrying 196.6 lbs of muscle……..that’s 5-6 more lbs that my previous high…I am very excited about the next 7 months.

Take care bros

[Blitzkrieg]

Nice progress man, you must have some pretty good genes! I'm glad things are working out for ya, you'll kick ass next year

[cmart315]

Originally Posted by fmoncas

however I now believe the overtraining is a myth!!!

Love to hear this! Glad to hear of the great results you have been getting. 5-6lbs in 5 months, this is great news! The more and more research I find, with the right foods and sleep it seems overtraining is not true!

[fmoncas]

Originally Posted by Blitzkrieg

Nice progress man, you must have some pretty good genes! I'm glad things are working out for ya, you'll kick ass next year

Thanks my friend i really appreciate your comment...honestly but i don’t think i have good genes! i was a 140lbs pencil neck when I started more that 10 years ago...back then nobody would have bet that i would be over 200 lbs...No even me jajaj....Bu I have learn that our body is an incredible machine capable of doing incredible things if we put our minds in to it....This is a learning experience and the more you learn the more you grow!!

The first pic is me long time ago...i believe I was 155-160 lbs..i was training already and i had put a good 10-15 lbs already in my frame....the other picture is me last year at my contest…..

[fmoncas]

Originally Posted by cmart315

Love to hear this! Glad to hear of the great results you have been getting. 5-6lbs in 5 months, this is great news! The more and more research I find, with the right foods and sleep it seems overtraining is not true!

Thank you my friend!! You know sometimes when I try to evaluate my results week by week it seems disappointing …because it seems that nothing happens..however when I collect the data after 5-6 months I can clearly see that a lot was going on!! On average I am putting 1 lb (muscle)per month…..not much but this is the natural way!! I have to be patient and persistent and at the end of the year I will be a little bigger than before!

Concerning to overtraining…we are programmed by media and magazines that if we train more than an hour we will overtrain, that if we train each muscle more than once per week is overtraining, that we will overtrain if we train more thatn 3-4 times per week….all that is a bunch of crap!!! Olympic athletes accumulate about 15-20 hours of physical activity per week. Working on multiple physiological qualities, including: speed strength, maximal strength, elastic strength, muscular endurance, anaerobic power, and aerobic power….and the magazines states that we are going to overtrain with more than 3-4 hours per week!...Bull****!!!!!! We should not be afraid of overtraining if we want to achieve our goals in this sport!!!

There is a theory called G-Flux….is something related to the balance of energies in the body (energy coming in and coming out) the thing is that the more you eat and train the more muscular you will become….they did an experiment and where they put a individual to eat 2000 cals and then burn 2000 calories….the results “he maintained his bodyweight”,,,,then they made him eat 3000 calories and burn 3000 calories…..guess what happened…..he gain muscle!! Incredible right!! I believe that there are many things that we don’t know about our body….so we shouldn’t be listening to all the crap that is in the mags

[fmoncas]

My buddy Even ...2 weeks out

[YM123]

great work there mate, you are definately the meaning of dedication, keep at it mate and you'l be that much bigger at the end of the year.

on another note you friend looks amazing, is he natural?

[fmoncas]

Originally Posted by YM123

great work there mate, you are definately the meaning of dedication, keep at it mate and you'l be that much bigger at the end of the year.

on another note you friend looks amazing, is he natural?

Thanks bro!! hopefully i will achieve my goals......concerning to my friend unfortunatelly he is not natural....however he just take winny to get ready for his contests. He is clean most of the year...i hope he wins beacause he need the money. he is a trainer in nicaragua where i was livign while i was working overseas

[True21]

Originally Posted by fmoncas

Thanks my friend i really appreciate your comment...honestly but i don’t think i have good genes! i was a 140lbs pencil neck when I started more that 10 years ago...back then nobody would have bet that i would be over 200 lbs...No even me jajaj....Bu I have learn that our body is an incredible machine capable of doing incredible things if we put our minds in to it....This is a learning experience and the more you learn the more you grow!!

The first pic is me long time ago...i believe I was 155-160 lbs..i was training already and i had put a good 10-15 lbs already in my frame....the other picture is me last year at my contest…..

You should be real proud of what you have achieved my friend.

Best of luck with your new program!

[True21]

Originally Posted by fmoncas

Thanks bro!! hopefully i will achieve my goals......concerning to my friend unfortunatelly he is not natural....however he just take winny to get ready for his contests. He is clean most of the year...i hope he wins beacause he need the money. he is a trainer in nicaragua where i was livign while i was working overseas

Lol, if winny is all he takes I would somewhat consider him natural just by how he looks, haha. That surprised me though, your friend got a hell of a good shape going on there. Best of luck to him in the contest.

[fmoncas]

Originally Posted by True21

Lol, if winny is all he takes I would somewhat consider him natural just by how he looks, haha. That surprised me though, your friend got a hell of a good shape going on there. Best of luck to him in the contest.

Thanks bro!!...i hope my friend wins the show...hopefully he will, he is now 1 week out and i guess he will look incredible when he gets dry!....i will try to get some pics.

[Demon Knight]

Originally Posted by fmoncas

Thank you my friend!! You know sometimes when I try to evaluate my results week by week it seems disappointing …because it seems that nothing happens..however when I collect the data after 5-6 months I can clearly see that a lot was going on!! On average I am putting 1 lb (muscle)per month…..not much but this is the natural way!! I have to be patient and persistent and at the end of the year I will be a little bigger than before!

Concerning to overtraining…we are programmed by media and magazines that if we train more than an hour we will overtrain, that if we train each muscle more than once per week is overtraining, that we will overtrain if we train more thatn 3-4 times per week….all that is a bunch of crap!!! Olympic athletes accumulate about 15-20 hours of physical activity per week. Working on multiple physiological qualities, including: speed strength, maximal strength, elastic strength, muscular endurance, anaerobic power, and aerobic power….and the magazines states that we are going to overtrain with more than 3-4 hours per week!...Bull****!!!!!! We should not be afraid of overtraining if we want to achieve our goals in this sport!!!

There is a theory called G-Flux….is something related to the balance of energies in the body (energy coming in and coming out) the thing is that the more you eat and train the more muscular you will become….they did an experiment and where they put a individual to eat 2000 cals and then burn 2000 calories….the results “he maintained his bodyweight”,,,,then they made him eat 3000 calories and burn 3000 calories…..guess what happened…..he gain muscle!! Incredible right!! I believe that there are many things that we don’t know about our body….so we shouldn’t be listening to all the crap that is in the mags

Your friend looks incredible fmoncas. Best of luck to him!

As far as overtraining, there is lack of clarity on what exactly needs to be done to achieve it.

If for example you were to train 7 days a week on a split,everyday to failure, you don't have great genetics or taking anabolics, you would overtrain.

If however you worked out every day but at a controlled intensity/not to failure, then things are different. Layne's program works this way. In fact you could work out 2x a day, provided the intensity is controlled and you are eating/sleeping well.

The definition "training" always gets in people's heads do-till-you-can't-do-no-more, otherwise you are wasting your time. This is certainly not true. Mos athletes never train every session to failure (though I wouldn't use the current crop as an example as anabolic usage has been abundant for the last 40 years, therefore their recovery is much faster than a typical guy).

It's kind of like the definition of a "work set". Some say it's a weight over a certain % of your 1RM, others when it's to failure. On a typical 5x5, you add weight every set till the last set is pretty much to failure. Does that mean that the previous 4 were warmup sets? Or are they work sets?

Your progress is looking great too mate. Good to see the carbs up and the protein down. Do you feel any different? More hungry? More energy?

[fmoncas]

Originally Posted by Demon Knight

Your friend looks incredible fmoncas. Best of luck to him!

As far as overtraining, there is lack of clarity on what exactly needs to be done to achieve it.

If for example you were to train 7 days a week on a split,everyday to failure, you don't have great genetics or taking anabolics, you would overtrain.

If however you worked out every day but at a controlled intensity/not to failure, then things are different. Layne's program works this way. In fact you could work out 2x a day, provided the intensity is controlled and you are eating/sleeping well.

The definition "training" always gets in people's heads do-till-you-can't-do-no-more, otherwise you are wasting your time. This is certainly not true. Mos athletes never train every session to failure (though I wouldn't use the current crop as an example as anabolic usage has been abundant for the last 40 years, therefore their recovery is much faster than a typical guy).

It's kind of like the definition of a "work set". Some say it's a weight over a certain % of your 1RM, others when it's to failure. On a typical 5x5, you add weight every set till the last set is pretty much to failure. Does that mean that the previous 4 were warmup sets? Or are they work sets?

Your progress is looking great too mate. Good to see the carbs up and the protein down. Do you feel any different? More hungry? More energy?

Demon! thanks for your contribution to this thread..Concerning to my progress…,I hope to keep progressing…..its a very slow process but it has to pay off….concerning to your question I don’t really feel any different when I am carbing up…well i think that I feel stronger and with more stamina while I am working out.