Bodybuilding.com’s Project Mass – Day 66 – Strength Based Leg Day – Plus, The Benefits of Higher Volume Training

image010Greetings, all.

Before we get started, and I wanted to propose a little something to you, the beautiful people. How often do you look around your gym and really see people who look like they work out? Not to mention they’re never putting up any sort of impressive weight. Or, if they may have one feature, they don’t have the other.  Or perhaps you yourself aren’t reaching the goals you’d hoped. Well, I have a suggestion.
Hitting a body-part twice a week. Think about it, how often do you really know of someone who does their body-parts twice a week? Hence why you’d never even know someone worked out with their clothes on, or hell, even off.
For quite a while now, the magazines and online articles have been telling us about OVER-TRAINING! Oh no! Look, I’m not gonna say over-training is bullshit, but it’s about as close as you can get to bullshit without it being so. Your body is a pretty powerful machine, and you seriously think that working out for an hour 5-6 days a week is gonna take it down? Especially when you’re eating properly and getting enough rest? That’s an absolute joke. Even funnier is the thought that training your chest on Monday, and waiting SEVEN DAYS is gonna yield any worthwhile results. Of course, the genetic freaks, and the guys on the juice can see results from this, but most of us can’t. Again, think about it, do you really believe that working out your chest for an hour, once a week, is enough to make it grow? Absolutely not. Your body is a tough bastard, it can handle the load.
When I started Arnold’s Blueprint back in May of 2014, it absolutely changed my life. It made me realize that the old time bodybuilders, the guys who were the strongest, and looked the best, and are living longer than bodybuilders whose reign was that of the late 90’s to the 2000s, had it right. I began making magnificent gains in both size, density, and strength. It made me re-think everything, and look at it from a logical stand point.
You ever shook the hand of a guy who does construction? It’s like a vice grip, because they’re constantly in use of those muscles. 10 hours a day, 5-6 days a week. Now, if all this over-training crap were as easy to fall into, then wouldn’t they be weak as a baby? No. They just get stronger. Your muscles don’t shrivel up and die. Look at guys in jail, all they do is workout, and they’re doing fine. People who train for the Olympics workout 5-6 hours a day, 6 days a week, and only get better.
If what you’re doing is working for you, then by all means, continue to do it. I’m not saying that any method is wrong, because everything works for someone, but I am saying that for the majority, more frequent training could yield much better results. If you’re currently doing a 3-5 day routine where you only work a body part once a week, then I’d advise you to look into an upper-body/lower-body split, or a push/pull/legs split, that has you working each body part at least twice a week. Most of these won’t be 6 days a week, so don’t sweat that if you don’t have the time. But I would take a look, because you probably have a huge well of untapped potential.

Alrighty, let’s get it.

Continue reading Bodybuilding.com’s Project Mass – Day 66 – Strength Based Leg Day – Plus, The Benefits of Higher Volume Training

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Bodybuilding.com’s Project Mass – Day 65 – Hypertrophy Based Pull Day

pull-ups-ve-chin-upsGreetings, all.

Man, BCAAs are not exactly the cat’s pajamas in terms of taste. BSN had a pretty tasty one, Amino-X, but the profile wasn’t that great. Modern BCAA is great, but the flavor was at times like drinking a carpet sample, if that makes sense. I copped some BCAAs last night because there was a BOGO sale, and I got quite a bit for not much. It’s unflavored, and lemme tell ya, pretty gnarly tasting. However, I only drink it during my workouts, with 24oz of Gatorade, and thankfully that does a pretty good job of masking the taste. It’s not a 100% cover-up, but it’s very tolerable.

Alrighty, let’s get it.

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Bodybuilding.com’s Project Mass – Day 64 – Hypertrophy Based Push Day – Plus, Go For The Heavier Weight

Ronnie-Coleman-chest-exercise-workoutGreetings, all.

Don’t be afraid of the big weights, guys. Look, playing it safe in the gym is a good thing, it’ll keep your rate of injury low, and that’s what’s most important. However, so many guys are afraid of using heavier weight, especially those who train solo, and it really hinders their growth. Alright, so you don’t have a spotter, don’t go absolutely nuts and head for 10 sets of single-rep maxes, but don’t be afraid to max every now and then. Or play it heavy for reps. Honestly, if you’re not seriously cutting, you’re properly warmed up & hydrated, and you’re using great form, the chances of you getting hurt are very limited. Very.
Being afraid of taking those chances is going to keep you where you are. You’re gonna be the guy who’s doing 185 for sets of 10, and a year later doing doing 185 for sets of 10. Incorporating heavier sets gives the system something new, and helps to create denser, thicker muscle than standard bodybuilding.
How many times have you been ready for a set, and you think “OK, I just hit 80 for a set of 10 on tricep pressdowns. I should hang at 80, but maybe do 90, mmm…”. Don’t even think about it, always go higher. Hell, forget 90, do 100. You’d be surprised at how often people are much stronger than they think. Also, it’s a parallel to life. Don’t always play it safe. Risk, taking chances, not being afraid, not sitting in your comfort zone all the time, these are the things that can make life fulfilling, and worth doing. I truly doubt you’d ever meet a successful person who would say that they never took a chance,  or attempted to reach something beyond their grasp. Now, don’t get it twisted, it’s not easy. In life, in the gym, anything worth earning is not going to be easy. But it is absolutely worth it. Whether you’re building your body, or building your character, you’re doing what so few have the guts to do. To risk failure in order to change themselves and the course they’re on, for the absolute better.
Alright, my apologies for the pseudo-motivational speaker jag, but you know, I love you cats, and want you to conquer the World. Or at least conquer a town like Rambo did because some cops wanted to shave him.

Alrighty, let’s get it.

Continue reading Bodybuilding.com’s Project Mass – Day 64 – Hypertrophy Based Push Day – Plus, Go For The Heavier Weight

Bodybuilding.com’s Project Mass – Day 63 – Hypertrophy Based Leg Day

image010Greetings, all.

Before we get down to the business of getting down, thought I’d post a photo update.

caliberfeb22nd2015deltsI’m really focusing on my arms, and they’re getting there. A big reason why I train powerbuilding style, is because you get such a great mix of both worlds. Bodybuilding style gives you bigger muscles than powerlifting can, but powerlifting gives you that thick, dense muscle that bodybuilding often can’t. My delts are showing up, which is something I’ve been after for years, since they’re so damn hard to get going, but always worth it. This was after a few sets of explosive-style OHP. If you guys haven’t read me gushing about explosive-training, you can do so a few posts down.

Alrighty, let’s get it.

Continue reading Bodybuilding.com’s Project Mass – Day 63 – Hypertrophy Based Leg Day

Bodybuilding.com’s Project Mass – Day 62 – Strength Based Pull Day

83103_ORIG-t_bar_rows_latsGreetings, all.

Today was one of those rare times where you have to re-up all on your supplements, a perfectly buff storm, if you will.

supreupMy beautiful BioGro, my standard Creatine [giving my body a break from the Kre-Alkalyn], the insanely tasty Muscle Milk, and all the all around goodness of Body Fortress Whey Isolate. I’m gonna get me some BCAAs here soon, and I’m even thinking about trying out a Test-booster, simply to have some experience on the subject. If anyone has a brand they can recko on that, lemme know.

I’m gonna be doing a mailbag article soon, so if there’s anything you guys want to ask, lemme know. It can seriously be about anything under the sun, the mailbag episodes do not have to pertain to fitness. So, if you have a question about a relationship in your life, a question about movies, music, food, pro-wrestling, or whatever else is under Earth’s yellow sun, please, feel free. As always you can ask in the comments, or reach me @CaliberWinfield, or caliberw@hotmail.com.

Alrighty, let’s get it.

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Bodybuilding.com’s Project Mass – Day 61 – Strength Based Push Day – Plus, A Bit On Explosive Lifting

Arnold-Training-TipsGreetings, all.

As I mentioned yesterday, I was doing a bit of reading on ‘explosive’ training. Which means the art of coming down slow on a lift, and then coming up as fast you can. This in turn makes you stronger, and able to generate more force, with more speed. It’s not an easy thing to do, as I had to work pretty light with the squats. I did 7 sets of 5 at 160, and let me tell you, my glutes & legs are pretty sore today. I’m rarely sore after squats, and if I am it’s usually my ab & aductors that get it. Either way, I think this is really going to help with breaking plateaus, and something you guys should give a shot next time you workout.
Pick a compound lift [bench, squat, deadlift, row, whatever] that you’d like to move greater numbers with, or simply kick more ass at, and chose a number that’s between 50-60% of your 1-rep-max. Then I recommend doing around 7 sets of 3-5 reps in the explosive manner. Normal on the lowering, but explode on the lift. Of course, warm up properly, and make sure you’re in the groove, so that when you shoot up all of a sudden, something bad doesn’t happen that could have been avoided with a little apprehension.

Alrighty, let’s get it.

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Bodybuilding.com’s Project Mass – Day 60 – Stregnth Based Leg Day – Plus, Perfect Form is Your Best Friend

jay-cutler-leg-workoutGreetings, all.

There’s a saying that I like to….well, say. “It’s better to rep out 135 on anything with perfect form, than snap, crackle, and pop your way through it.” Obviously what I mean is that you need to always practice your form, because on many lifts, it’s crucial. Countless times I’ve heard about people stagnating on a lift, then doing a bit of research, correcting their form, and blasting through the plateau.
Another thing that’s so important about form is that it will save your body from a lot of pain. It will keep you from developing old man knees because of squats, lower back pain due to deads, or rotator cuff problems from benching. Now, after doing a lift for a while, we think we know exactly what we’re doing. In most cases, it’s true, however there are times when we can fall into bad habits. So, every once in a while I’ll hop online and check out videos & articles on form, just to hit a checklist and make sure I’m doing everything to keep me supernatural. Keep on keepin’ on, big homies.

Alrighty, let’s get it.

Continue reading Bodybuilding.com’s Project Mass – Day 60 – Stregnth Based Leg Day – Plus, Perfect Form is Your Best Friend