I think for me it will be harder to accept the fact that at a certain point I will have to change my focus from progression to maintenance especially when I enter my 40’s plus. I will cross that bridge when I get there lol
As an old school bodybuilder I really enjoy your uploads, no gimmicks just good honest advice and dedication, Best wishes to yourself,family friends and fellow viewers.
It is amazing how you would think bodybuilding knowledge would improve with time but it regressed with the reliance on more and more drugs, the golden era guys and silver era guys had it right definitely 👍
Bro,i have problem with asma, and before the 4th exercise i feel so tired that i can barely continue, but at the beggining i feel normally, my doctor tell me to continue in the gym, that isnt a problem, so i was thinking about follow this program, saludos desde Cuba 🇨🇺
Whats the cycle this time though? I love a pre-cycle plan. You get all your gear, stock the fridge/cupboards, write out the plan and execute. The motivation to train hits the roof!
I'm 6'3'' and used to play football in High School. My coach would yell at me for not weighing over 300 lbs. But no matter how much I ate, breaking 270 lbs was damn near impossible for me ... until one year when I figured out I'd have to cut the bodybuilding exercises out and focus on powerlifting. For nearly two years straight, I did eight sets of triples on every major movement (S/B/D) aka the Hepburn method. One bench day. One squat day. One deadlift day. The best progress I made was when I was training every other day, but that schedule is hard to maintain, so sometimes I had to train two or even three days in a row. Anyway, all this is to say that the drastically lower volume helped me pack on size, and I did eventually break the 300 lbs mark, but I only held onto it for one season since it was getting ridiculous how much food I was eating. Force feeding isn't very fun. I'm sure you can relate.
@@eazyj5can’t you down fruit shakes or peanut butter oats mass gainers? That with butter and fatty beef you should be able to hit the 4000 mark if you eat 3 times a day right?
@@bebursyeah I was having oats/fruit/pb and protein powder in a smoothie, just all the carbs are very filling because I’ll also have 3 decent sized meals along with the shake. Just hard keeping the appetite up
Yes there’s a time and place for shorter sessions such as this but many people would still benefit from a traditional ppl. Time and place for both and just depends on your goals 💪🏻💪🏻
I recently in the beginning of January started doing a new type of training doing a PPL split Sunday, Monday and Tuesday then full body CrossFit training Thursday and Friday with active rest on Wednesday and Saturday hitting my arms and core since I get no fatigue from doing those body parts, this has truly been awesome and wish I did this sooner, I felt lagging from just doing PPL hypertrophy, now with this new split im still getting my gains as a bodybuilder but I'm also getting my endurance and and strength in major compound movements greatly improved, I was worried doing a high intensity style of training like CrossFit would cost me in my goals as a bodybuilder but it's actually quite the opposite,
Pete, love your content, man! Incorporate a ton of your lessons in my training. One bit of feedback - honestly, I think you gotta smile more brother! We can tell you’re funny and charming, but a grin or two would help lol 😂
WOW, you look about 230 to 240lbs. This is great. Your videos are awesome for the younger guys. However interesting no one talks about the point where things go down hill. No one can continue growth and progressive overload forever. Not even Phil Heath can do what he once did. Powerlifters the same, Ed Coan or Matt Wenning, we all reach the Wall.
@@brucebanner3566 Yes his methods are awesome. Probably the BEST on the internet. No one is questioning his methods. Doesn't change the Fact that at some point everyone hits the Wall. No one has reached 30 inch biceps. No one has reached a 2000 lb bench. Fact is progressive overload doesn't last forever. Growth is not continuous forever. At some point we all reach a limit. Eddie Hall will probably never break a 1500 lb deadlift. Just as a great / fun Video idea, more guys should do videos on hitting the Wall, and how to proceed from there. Sure some loser like me might be able to someday reach 19" arms when I'm 80 years old but the 35 yr old guy with 24" arms will probably not ever reach 28", not even Mike O'Hearn jejeje jajaja. At some point we all reach a "oh crap hope I can just maintain" and then we reach the "oh crap I can never again hit that same PR on the bench". Even Brian Shaw accepts he is reaching a point where PRs of the past are no longer possible or even feasible to attempt. Body just not the same. This is a natural part of the curve. Therefore it would be a great video topic. Do you really think that Phil Heath could gain 5 lbs of muscle a year for the next 20 years? Sure fun to try.
Stupid question, but no low back work? I've always done some form of deadlifts for low back and overall body strength, but are they really necessary? My hip has been bothering me lately so I'm going a little lighter and trying sumo instead of conventional. But maybe I should take a break from them and just do some hypers or something. I also switched from doing full back squats to the hack machine and it feels better doing them, but the low back and hip hasn't improved much if any.
Pete, how do you view volume for side and rear delts? Besides exercise selection and intensity (or even strong/weak points). Some people will do 12 total sets for the week on chest, back and legs but 12 sets for delts but that volume is split over the 3 heads... So sides and rears get 4 total sets. Seems very low for mass building but maybe it's because I am so use to higher volume. I would appreciate your opinion on this.
I watch most of your videos , and appreciate your content. Skull crushers almost always hurt my elbows , I sort of feel a connection with tricep push downs, however, overall for triceps, I really prefer dips! I am 45, so I have to be very careful doing dips, however, they seem to be the only exercise that really hits my triceps. Do you ever include dips in your workout?
Dips are great provided they don’t aggravate your shoulders. I do occasionally program them in but I can’t do them for more than 6-8 weeks max at a time or they will start to cause aches. I rotate them into my programs sparingly
Dude based on how he looks and the fact his arms are 19 fricking inches…its INSANE that hes never been over 200 pounds. His arms are basically the same size as sam sulek who was a 250 pound mass monster
Never been over 204 actually but yes sit most of the year under 200lbs. Yes my arms are definitely more typical on someone 40+ lbs heavier which I think is the main reason most people assume I’m heavier than I am. Big arms add a lot to the physique for sure 💪🏻
+10 lbs dry lean mass is my long term goal. When you take water out of the equation, that's a huge amount of muscle. I'm expecting to spend at least 5 years working toward this goal 💪
Hey peter, it seems like for this protocol you do the same workout for that given muscle group each time you hit it. I was wondering if there was a difference between doing this or having an A and a B workout were you vary the exercises compared to the previous one. For example, chest and side delts A mide be starting with flat bench vs the B workout would start with incline bench. Just curious on how i should approach this with my own programming.
At first when I saw ur physique, I thought that there was no way you were natural, but I didn’t realize you were 200, thought you were like 250 minimum! Regardless, natty or not you got some good information. 👍
Hey! Big fan of your channel! I was just wondering How tall are you? When you said you were 190, I was surprised because I assumed you were at LEAST 220 with how massive you are
I wish I could do low volume. Currently doing 30-50 sets per body group per week all to failure between 6-20 rep range. I track all my sets to measure RIR/RPE, form, tempo, mind muscle connection and perceived pump. Currently doing a light bulk 🫡 (15y in the gym).
That’s the exact split that I’ve been running for the last year. I was taking a rest day between back and arms but just decided to run it 4 days straight because I’ve been feeling recovered.
I was not expecting the 12 to 15 rep range for an already jacked guy to get even more jacked. That surprised me a lot. And 2 sets per exercise? 6 sets plenty for chest? Was not expecting any of this.
Yes, please do! I know I'm not your demographic, but I appreciate your Keep it simple approach and clear instructions without all the 'esthetics' and fluff so many fitness influencers resort to.
And look nowhere near u. Love your videos. And I'm sadly 38 years old, weigh about 230, and have a lot of muscle, and I'm currently trying to burn body fat and get more jacked, but nothing is working probably eat around 2300 calories a day 230 protein not much carbs like 70 grams . My sleeping schedule sucks. Drink casien protein when I go to bed , I try to get in at least 8 steps a day. , I work out 5 days a week. I'm doing a body split now, and then I do full body light weight on Friday, so I hit the muscle at least twice a week. But usually take weekend off. Just love some guidance
Mostly eat eggs oatmeal breakfast shake, steak rice vegetables mostly every meal and then hummus andcrice cakes for late night snack with yogurt or cottage cheese the casien protein bed. And one cheat meal a week. I get enough protein, but it is very frustrating to get enough calories even 2300, I also don't work. I'm mentally disabled which is horrible. I can barely go gym aline without freaking out Just need some help. I'll tell u everything
Pete if I were you and based on your goals, I would ditch cable flyes and sub in DIPS on chest day, and ditch single arm pulldowns and sub in RACK PULLS on back day. You're going to build MUCH more muscle doing those vs the 2 exercises to ditch fosho. Figured you would know that my man. :)
Dips are a great movement but personally cause me shoulder discomfort if I run them longer than 6-8 weeks at a time. Great movement but not one I can personally keep in my training long term
Dips are a great movement but personally cause me shoulder discomfort if I run them longer than 6-8 weeks at a time. Great movement but not one I can personally keep in my training long term
@@Topsealguy Well he is on gear and 34. Im 60 and natural. So if he wasnt there would be a major problem there. Im strong for my age and built as big as most natural lifters of any age. Let's put it like that.
@@PeterKhatcherian You are correct there are many ways to train. People do not realize how heavily the shoulders are involved and impacted in barbell squatting. By training them first it warms them up and decreases the risk of injury. Seated press, side laterals and bent over laterals are sufficient. For many with already well developed front delts the press can be left out to maintain an aesthetically pleasing physique (likewise overdeveloped traps make the shoulders appear narrow so direct trap work shoid b avoided and relegated to beginner courses) and a few sets of front raises thumbs up substituted optionally as it is less impactful. Training legs and shoulders when fresh on a Monday with tue as an off day is highly beneficial. Bodybuilding and powerlifting like everything else today has lost its way. You do a good job of it with this channel.
dude I get it but if I eat 10lbs of steak that’s cow muscle so does that work or is gaining human muscle harder than gaining cow muscle and is cow muscle stored in different areas than human muscle and does steak rot in my colon for 5 years like this podcast I watched said ?
Wow he only weighs 195? That is what I currently weigh, but I look nothing like him. Of course my fat content is kind of high atm d/t being off of my regular lifting for 6 weeks d/t a surgery.
I actually prefer the AB rotation as it allows more exercises and variation. However this time I plan for a more aggressive gaining phase and want to progress lifts quicker over a shorter period of time. If long term gaining phases are the goal I would stick with the AB option
I can get them done in an hour if I rush. I generally take my time a warm up slow so the entire session is about 90 minutes. If I added anything on top I’d easily be in the gym for 2 hours which I don’t want
I probably put on 30 pounds of muscle, i was 125 went to about 175, now im like 135 due to a liver problem all in about the past year and half, shits rough
@@PeterKhatcherian @PeterKhatcherian lightweight tension triggers a different genetic response for muscle growth. It's a different type of muscle tissue. If you already packed on the heavyweight muscle, the lightweight response should theoretically add new tissue. Can't post links to the research on RUclips. You know yourself best. Great channel and content. You were able to speak to Serge Nubret so all your info is legit.
@@mdguitar00 RUclips doesn't allow links to be posted. Best I can explain is it goes along with the type 1, type 2, red and white fiber types, sarcoplasmic/myofibular muscle growth. The human body can "supposedly" produce muscle in multiple ways. Light weight squeezing and stretching causes different muscle fiber type to develop compared to heavyweight. So, in theory, you can layer on more concentric fibers.
@@PeterKhatcherian oh, it's not just "lifting light" either. You are quite literally squeezing the life out of your muscles and then stretching that contraction back out. You are just doing it lightly weighted with 5 - 15lb dumbbells. Great content as always!
Gain 10 lbs of muscle after 20 yrs training?? Without extensive PED use this is simply unrealistic. You can gain 10 lbs of bull sure. But most of it will be water / fat. or do you consider TRT as being natural as it was prescribed by a Doctor???
They do especially if you are a beginner. However they are getting plenty of stimulation from chest pressing and that’s plenty of work to make sure they are not going anywhere if they are not a focus at the moment
Training 4 days in a row with just 1 rest day for 4 months straight without any de-loads sounds like a recipe for burnout...I'm guessing you don't work a 9-5...good luck ! 👍
Haven’t tracked it in a long time. Most gaining phases I never go about 12% however it’s slightly higher than I would like to be starting this phase. I would say closer to 14% at the moment if I had to make an educated guess.
Hey Pal, don't forget to cover your drug use as well. Those acne scars don't lie and I'm pretty sure you aren't going through puberty in your mid 30's.
+20 years in the game and you still have goals and motivation? I need your dedication man
It's great to see lifters like Pete on here with so many years into this. I'm just 20 years in.
I think for me it will be harder to accept the fact that at a certain point I will have to change my focus from progression to maintenance especially when I enter my 40’s plus. I will cross that bridge when I get there lol
@@PeterKhatcherian I'm at the bridge bro haha.
@@MarcoIsBig lol definitely gonna delay as long as possible
@@PeterKhatcherian What I mean is I'm almost 40, I try to always progress.
Already jacked dude wants to get more jacked. I approve of this message.
Good on ya Pete! We wish you luck
💪🏻💪🏻
Dude doesn't waste a single word with his vids.
As an old school bodybuilder I really enjoy your uploads, no gimmicks just good honest advice and dedication, Best wishes to yourself,family friends and fellow viewers.
It is amazing how you would think bodybuilding knowledge would improve with time but it regressed with the reliance on more and more drugs, the golden era guys and silver era guys had it right definitely 👍
Great plan Pete 💪🏻
We gotta keep progressing even decades into this.
Can’t train any other way 💪🏻💪🏻
@@PeterKhatcherian REEEPOST
Brother Peter, your videos are refreshing. A different target. Professional and informative and personal. Thank you. A Greek yeghbayr.
Bro,i have problem with asma, and before the 4th exercise i feel so tired that i can barely continue, but at the beggining i feel normally, my doctor tell me to continue in the gym, that isnt a problem, so i was thinking about follow this program, saludos desde Cuba 🇨🇺
Whats the cycle this time though?
I love a pre-cycle plan. You get all your gear, stock the fridge/cupboards, write out the plan and execute. The motivation to train hits the roof!
your the best at explaining why and how,
thanks
Lenny
Unlike other so called trainers this is going to be live & done by the man himself - Respect👏💪
💪🏻💪🏻
I'm 6'3'' and used to play football in High School. My coach would yell at me for not weighing over 300 lbs. But no matter how much I ate, breaking 270 lbs was damn near impossible for me ... until one year when I figured out I'd have to cut the bodybuilding exercises out and focus on powerlifting. For nearly two years straight, I did eight sets of triples on every major movement (S/B/D) aka the Hepburn method. One bench day. One squat day. One deadlift day. The best progress I made was when I was training every other day, but that schedule is hard to maintain, so sometimes I had to train two or even three days in a row. Anyway, all this is to say that the drastically lower volume helped me pack on size, and I did eventually break the 300 lbs mark, but I only held onto it for one season since it was getting ridiculous how much food I was eating. Force feeding isn't very fun. I'm sure you can relate.
Thanks for this. Did you gain strength? I want to include a powerlifting type of training to increase my squats. I'll check on the Hepburn
I was eating 4k by the end of my last bulk and it just wasn’t enjoyable at all I’m glad i was only eating that much for a month
@@eazyj5can’t you down fruit shakes or peanut butter oats mass gainers? That with butter and fatty beef you should be able to hit the 4000 mark if you eat 3 times a day right?
@@bebursyeah I was having oats/fruit/pb and protein powder in a smoothie, just all the carbs are very filling because I’ll also have 3 decent sized meals along with the shake. Just hard keeping the appetite up
Simple, relevant advice….the way it should be. Thank you!!! ❤️🏋️♀️💪
Thank you 💪🏻💪🏻
Really enjoy your content bro,bserious down to earth👌 love from the UK 🇬🇧
This is so helpful, especially since my size is similar to yours, just nowhere near as jacked.
That's a solid plan tbh....it focuses more on recovery especially when you go from doing a ppl split to this.
Yes there’s a time and place for shorter sessions such as this but many people would still benefit from a traditional ppl. Time and place for both and just depends on your goals 💪🏻💪🏻
I recently in the beginning of January started doing a new type of training doing a PPL split Sunday, Monday and Tuesday then full body CrossFit training Thursday and Friday with active rest on Wednesday and Saturday hitting my arms and core since I get no fatigue from doing those body parts, this has truly been awesome and wish I did this sooner, I felt lagging from just doing PPL hypertrophy, now with this new split im still getting my gains as a bodybuilder but I'm also getting my endurance and and strength in major compound movements greatly improved, I was worried doing a high intensity style of training like CrossFit would cost me in my goals as a bodybuilder but it's actually quite the opposite,
Looking awesome brother with all respect for u his bless u on ur way to greatness my brother 🙏🏻peace and love always keep up the gd work !!
💪🏻💪🏻
He is natural.For real❤
Sounds kinda like Sam Sulek's split! Either way, hitting a muscle every 5 days is perfect recovery.
Very solid setup for sure 💪🏻
Pete, love your content, man! Incorporate a ton of your lessons in my training. One bit of feedback - honestly, I think you gotta smile more brother! We can tell you’re funny and charming, but a grin or two would help lol 😂
Thanks Jeff! Amazing info!
Quick question - where do I fit in weight/resistance training into this schedule?
WOW, you look about 230 to 240lbs. This is great. Your videos are awesome for the younger guys. However interesting no one talks about the point where things go down hill. No one can continue growth and progressive overload forever. Not even Phil Heath can do what he once did. Powerlifters the same, Ed Coan or Matt Wenning, we all reach the Wall.
100% these days at this stage any progress is excellent progress imo
His methods work. I'm older than him, but with his advice I keep making progress.
💯 his program has me Dying in the gym
@@brucebanner3566 Yes his methods are awesome. Probably the BEST on the internet. No one is questioning his methods. Doesn't change the Fact that at some point everyone hits the Wall. No one has reached 30 inch biceps. No one has reached a 2000 lb bench. Fact is progressive overload doesn't last forever. Growth is not continuous forever. At some point we all reach a limit. Eddie Hall will probably never break a 1500 lb deadlift. Just as a great / fun Video idea, more guys should do videos on hitting the Wall, and how to proceed from there. Sure some loser like me might be able to someday reach 19" arms when I'm 80 years old but the 35 yr old guy with 24" arms will probably not ever reach 28", not even Mike O'Hearn jejeje jajaja. At some point we all reach a "oh crap hope I can just maintain" and then we reach the "oh crap I can never again hit that same PR on the bench". Even Brian Shaw accepts he is reaching a point where PRs of the past are no longer possible or even feasible to attempt. Body just not the same. This is a natural part of the curve. Therefore it would be a great video topic. Do you really think that Phil Heath could gain 5 lbs of muscle a year for the next 20 years? Sure fun to try.
@@ronsims8306 Pete's workouts are awesome 👍💯💪.
Pete will be the best trainer of 2024 fellas mark my works
💪🏻💪🏻
cant wait to follow your progression ! lets play with you, I ll try to reach 90kilo end April, Im 85 now, never been so far 💪
Awesome. Let’s do it 💪🏻
Stupid question, but no low back work? I've always done some form of deadlifts for low back and overall body strength, but are they really necessary? My hip has been bothering me lately so I'm going a little lighter and trying sumo instead of conventional. But maybe I should take a break from them and just do some hypers or something. I also switched from doing full back squats to the hack machine and it feels better doing them, but the low back and hip hasn't improved much if any.
Pete, how do you view volume for side and rear delts?
Besides exercise selection and intensity (or even strong/weak points).
Some people will do 12 total sets for the week on chest, back and legs but 12 sets for delts but that volume is split over the 3 heads... So sides and rears get 4 total sets.
Seems very low for mass building but maybe it's because I am so use to higher volume.
I would appreciate your opinion on this.
I watch most of your videos , and appreciate your content. Skull crushers almost always hurt my elbows , I sort of feel a connection with tricep push downs, however, overall for triceps, I really prefer dips! I am 45, so I have to be very careful doing dips, however, they seem to be the only exercise that really hits my triceps. Do you ever include dips in your workout?
Dips are great provided they don’t aggravate your shoulders. I do occasionally program them in but I can’t do them for more than 6-8 weeks max at a time or they will start to cause aches. I rotate them into my programs sparingly
Dude based on how he looks and the fact his arms are 19 fricking inches…its INSANE that hes never been over 200 pounds. His arms are basically the same size as sam sulek who was a 250 pound mass monster
Never been over 204 actually but yes sit most of the year under 200lbs. Yes my arms are definitely more typical on someone 40+ lbs heavier which I think is the main reason most people assume I’m heavier than I am. Big arms add a lot to the physique for sure 💪🏻
@@PeterKhatcherian
You definitely have mastered the art of illusion good sir, i always thought you were 230+
@@shred9475 hes like 6 feet tall Lmao
Thoughts on no days off chest/shoulders then back/rear delts then arms then legs then repeat feel like the arm day isn that bad for recovery?
Arm day is definitely a lighter day almost like an off day but imo a full day of rest would be a huge mistake to skip with any split
+10 lbs dry lean mass is my long term goal. When you take water out of the equation, that's a huge amount of muscle. I'm expecting to spend at least 5 years working toward this goal 💪
Absolutely. Most people don’t realize just how much tissue 10lbs actually is
Hey peter, it seems like for this protocol you do the same workout for that given muscle group each time you hit it. I was wondering if there was a difference between doing this or having an A and a B workout were you vary the exercises compared to the previous one. For example, chest and side delts A mide be starting with flat bench vs the B workout would start with incline bench. Just curious on how i should approach this with my own programming.
At first when I saw ur physique, I thought that there was no way you were natural, but I didn’t realize you were 200, thought you were like 250 minimum! Regardless, natty or not you got some good information. 👍
Hey! Big fan of your channel! I was just wondering How tall are you?
When you said you were 190, I was surprised because I assumed you were at LEAST 220 with how massive you are
I wish I could do low volume. Currently doing 30-50 sets per body group per week all to failure between 6-20 rep range. I track all my sets to measure RIR/RPE, form, tempo, mind muscle connection and perceived pump. Currently doing a light bulk 🫡 (15y in the gym).
30-50 is way way too much
That’s the exact split that I’ve been running for the last year. I was taking a rest day between back and arms but just decided to run it 4 days straight because I’ve been feeling recovered.
Awesome! I plan to possibly up my rest days as needed but for now the one day after legs is plenty
This is going to be interesting…implementing what u preach…let’s see if u nail it…wish u luck.
Let’s go 💪🏻
I was not expecting the 12 to 15 rep range for an already jacked guy to get even more jacked. That surprised me a lot.
And 2 sets per exercise? 6 sets plenty for chest? Was not expecting any of this.
Curious why you weren’t expecting 12-15 reps?
6 sets has my chest sore for about 3 days after the session. That’s more than plenty
@PeterKhatcherian I'd always considered the 6 to 12 rep range for muscle growth. Once you get to 15 reps that feels more about conditioning.
I’d like to see a video breaking down a lot of the movements you’re going wnd how to do them properly.
I can definitely do this if you guys want to see. Let me know here
@@PeterKhatcherianDo it Pete! Educate us!
Yes, please do! I know I'm not your demographic, but I appreciate your Keep it simple approach and clear instructions without all the 'esthetics' and fluff so many fitness influencers resort to.
@9:45 If you are a beginner, stick to “what”??
Basic programs. Push pull legs, 5 day mass gain are both great places to start.
Thanks
HOW TO GAIN "ANY NUMBER LBS" OF MUSCLE :
ADD REPS, WEIGHT
EAT MORE PROTEIN, CALORIES
SLEEP
REPEAT.
Absolutely
Unless you are an older hardgainer. I've been trying to gain weight for 40 years, but seems 195 is my max at least without getting too fat.
Is skin stretching (stretch marks) a concern for you doing biceps and triceps on the same day?
I had stretch marks in my teens from training that are no longer a concern
Not a concern brotha. That’s not a flaw that’s a feature
How exactly tho? You mean because of pump or because of arm growth?
@@saikoushik5005 Pump. If I get a solid pump in my biceps and triceps at the same time my skin is very tight.
@@jeffreywalsh817did you got stretch marks doing biceps and triceps on the same day?
It's literally impossible to gain 10 lbs of muscle when you have been lifting for 15 years without drugs. Or I'm I doing something wrong. Help me
Watch the full video. I answer this question
I did
And look nowhere near u. Love your videos. And I'm sadly 38 years old, weigh about 230, and have a lot of muscle, and I'm currently trying to burn body fat and get more jacked, but nothing is working probably eat around 2300 calories a day 230 protein not much carbs like 70 grams . My sleeping schedule sucks. Drink casien protein when I go to bed , I try to get in at least 8 steps a day. , I work out 5 days a week. I'm doing a body split now, and then I do full body light weight on Friday, so I hit the muscle at least twice a week. But usually take weekend off. Just love some guidance
Mostly eat eggs oatmeal breakfast shake, steak rice vegetables mostly every meal and then hummus andcrice cakes for late night snack with yogurt or cottage cheese the casien protein bed. And one cheat meal a week. I get enough protein, but it is very frustrating to get enough calories even 2300, I also don't work. I'm mentally disabled which is horrible. I can barely go gym aline without freaking out
Just need some help. I'll tell u everything
Also take creatine monohydrate every day 5 grams after workout and walk 20 mins on treadmill usually 3 x times week
Andy, do you have a table saw?
Great upper physique bro!
What do your warm up sets look like for this plan or in general?
Generally pyramid up to the working weight and drop the reps each set. Just feeler sets acclimating my body to the first heavy set
@@PeterKhatcherian Roger that! Thanks.
Pete if I were you and based on your goals, I would ditch cable flyes and sub in DIPS on chest day, and ditch single arm pulldowns and sub in RACK PULLS on back day. You're going to build MUCH more muscle doing those vs the 2 exercises to ditch fosho. Figured you would know that my man. :)
Dips are a great movement but personally cause me shoulder discomfort if I run them longer than 6-8 weeks at a time. Great movement but not one I can personally keep in my training long term
Dips are a great movement but personally cause me shoulder discomfort if I run them longer than 6-8 weeks at a time. Great movement but not one I can personally keep in my training long term
He is a baby. I've been in the game 46 years. And at 60 Im still getting better. Mike Mentzers HIT is the reason. Allow the body to grow. And it will.
Yet he’s still bigger and stronger than you
@@Topsealguy
Well he is on gear and 34. Im 60 and natural. So if he wasnt there would be a major problem there. Im strong for my age and built as big as most natural lifters of any age. Let's put it like that.
When you say overhead tricep extensions, do you mean with a cable, a barbell or a dumbbell?
I’m using a cable here
I'm a beginner and should I do this split? My goal is building muscles ❤
5 day mass gain program in my description might be a better option for you
Shoulders r a small overworked muscle group. Train them b4 legs.
You could definitely do them on leg day here as well. I prefer side delts after chest and rear delt after back as they are already warmed up
@@PeterKhatcherian You are correct there are many ways to train. People do not realize how heavily the shoulders are involved and impacted in barbell squatting. By training them first it warms them up and decreases the risk of injury. Seated press, side laterals and bent over laterals are sufficient. For many with already well developed front delts the press can be left out to maintain an aesthetically pleasing physique (likewise overdeveloped traps make the shoulders appear narrow so direct trap work shoid b avoided and relegated to beginner courses) and a few sets of front raises thumbs up substituted optionally as it is less impactful. Training legs and shoulders when fresh on a Monday with tue as an off day is highly beneficial. Bodybuilding and powerlifting like everything else today has lost its way. You do a good job of it with this channel.
dude I get it but if I eat 10lbs of steak that’s cow muscle so does that work or is gaining human muscle harder than gaining cow muscle and is cow muscle stored in different areas than human muscle and does steak rot in my colon for 5 years like this podcast I watched said ?
Man shut up and just force feeding .
Or take alot appetite stimulant drugs and supplements.
dude I get it but if I gain 10lbs of muscle do I have to come back and watch this again to build another 10lbs ?
How long are these sessions?
Wow he only weighs 195? That is what I currently weigh, but I look nothing like him. Of course my fat content is kind of high atm d/t being off of my regular lifting for 6 weeks d/t a surgery.
3 types of biceps curl without any reverse variation?
I generally keep one hammer curl variation in but due to some mild tendinitis Im currently keeping that out
I've been running a nearly identical split, but each 4 days is on an A/B rotation. Would I be better off repeating the same 4 days instead?
I actually prefer the AB rotation as it allows more exercises and variation. However this time I plan for a more aggressive gaining phase and want to progress lifts quicker over a shorter period of time. If long term gaining phases are the goal I would stick with the AB option
sorry to ask, and be honest, are you on the Juice? These workouts you layout can definitely would work for natty's just curious.
I wonder how long each workout will take you since time is a factor.
I can get them done in an hour if I rush. I generally take my time a warm up slow so the entire session is about 90 minutes. If I added anything on top I’d easily be in the gym for 2 hours which I don’t want
How tall are you
I'm 6"1 190lbs
I don't look anything like u
I probably put on 30 pounds of muscle, i was 125 went to about 175, now im like 135 due to a liver problem all in about the past year and half, shits rough
Sorry to hear. Wish you a speedy recovery 💪🏻💪🏻
Which country are you in?
how tall are you bro ?
~5’11
I’m skeptical about this guys natural status he’s bigger than frank Zane…
Hes not bigger, Frank Zane was 190lbs in contest condition.
I didn't expect 195, I'm about 190 in the morning but don't look as big.
Most people usually guess 20-30 lbs higher than my weight lol
@@PeterKhatcherianprobably the arms create that illusion,if you put more mass on the torso you definitely will be 210-215
Look Skip La Cour .
195!!! Man, you look nothing short of 220 conservatively...that's unbelievable
Thumbnail made u look like tristan tate
Try a lightweight squeeze and stretch protocol
That wouldn’t really cut it at this stage of the game
@@PeterKhatcherian @PeterKhatcherian lightweight tension triggers a different genetic response for muscle growth. It's a different type of muscle tissue. If you already packed on the heavyweight muscle, the lightweight response should theoretically add new tissue. Can't post links to the research on RUclips. You know yourself best. Great channel and content. You were able to speak to Serge Nubret so all your info is legit.
@@ChocolateCheeseYesPleasecan you post anything about this theory?
@@mdguitar00 RUclips doesn't allow links to be posted. Best I can explain is it goes along with the type 1, type 2, red and white fiber types, sarcoplasmic/myofibular muscle growth. The human body can "supposedly" produce muscle in multiple ways. Light weight squeezing and stretching causes different muscle fiber type to develop compared to heavyweight. So, in theory, you can layer on more concentric fibers.
@@PeterKhatcherian oh, it's not just "lifting light" either. You are quite literally squeezing the life out of your muscles and then stretching that contraction back out. You are just doing it lightly weighted with 5 - 15lb dumbbells. Great content as always!
How tall are you?
~5’11
@@PeterKhatcherian gotcha, so you can definitely handle more mass..good luck
Gain 10 lbs of muscle after 20 yrs training?? Without extensive PED use this is simply unrealistic. You can gain 10 lbs of bull sure. But most of it will be water / fat. or do you consider TRT as being natural as it was prescribed by a Doctor???
Sounds like you did not watch the full video. Or any of it for that matter lol
Maybe Greg Doucette should do a natty or not video?
front delt dont need to be trained bro ?
They do especially if you are a beginner. However they are getting plenty of stimulation from chest pressing and that’s plenty of work to make sure they are not going anywhere if they are not a focus at the moment
@@PeterKhatcherianthanks bro , u r hacked guy 😊
Don’t forget… healthy looks different on every body.
Hyeren xosumes?
Do you speak Armenian?
If coach thinks his pecs and back are lagging, mine are non existent 😅
lol bodybuilding problems 🤦♂️
This workout sounds geeat to me. Nearly mine.
Awesome 💪🏻
@@PeterKhatcherian 🙏🏻but you are unreachable ahead of me and you got 20 years less. Big boy 💪🏻
Easy hgh test npp
let's go
💪🏻💪🏻
Bro must be 5’2
More tren?
195lbs ...thats fookin crazy...he looks 240lbs easy
I get that every day lol 💪🏻
what about your steroid plan...would you share that with us?
Training 4 days in a row with just 1 rest day for 4 months straight without any de-loads sounds like a recipe for burnout...I'm guessing you don't work a 9-5...good luck ! 👍
Deloads are taken as needed generally once every 4-6 weeks
dude i get it but I want to know how to build 20lbs of muscle not 10lbs.
W
whats your bf % right now.
Haven’t tracked it in a long time. Most gaining phases I never go about 12% however it’s slightly higher than I would like to be starting this phase. I would say closer to 14% at the moment if I had to make an educated guess.
I could've bet he is 260 pounds
LOT OFF ANABOLA😂
What do you want more muscle for? You don't even compete
REEEPOST
Hey Pal, don't forget to cover your drug use as well. Those acne scars don't lie and I'm pretty sure you aren't going through puberty in your mid 30's.
its pretty obvious but still there is no need for hate because of that
I'm 34 and still have acne
How tall are you?
~5’11
@@PeterKhatcherian thnx🙏🏻💪🏻
@@PeterKhatcherian ? This is 1,65m? 😲
How tall are you?
~5’11
How tall are you?