This is EXACTLY How Old School Bodybuilders Built Mass!
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- Опубликовано: 16 окт 2024
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Build mass using my 5 day old school bodybuilding program payhip.com/b/4QPK
Bodybuilding Diet eBook and Audiobook*
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Build massive arms using proven old school bodybuilding training methods
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This is EXACTLY How Old School Bodybuilders Built Mass! - Old School Mass Gain
#workout #gym #oldschool #goldenera #gains #chest #chestworkout #biceps #bicepsworkout #back #backworkout #arnold #schwarzenegger #arnoldschwarzenegger #hardwork #lou #louferrigno #triceps #quads #legday #chestday #backday #armworkout #fulldayofeating #protein #proteins #carbs #cardio #fatloss #massgain #oldschoolmassgain #peterkhatcherian #bodybuilding #beachbody #shredding #cutting #bulking 
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All of my programs can be found below!
Build mass using my 5 day old school bodybuilding program payhip.com/b/4QPK
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/eYwvS
Build massive arms using proven old school bodybuilding training methods
payhip.com/b/yu73c
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
Join the Old School Mass Gain Membership Program
clika.pe/l/14212/87013/
Online Coaching Program Here payhip.com/b/U3DY
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
Visit my website: www.OldSchoolMassGain.com
Yes, a decent program to follow, BUT, everyone seems to ignore that it's STEROIDS that is the basis for "pro" type mass.
Great information ℹ️
Thank you 💪🏾
How much kcal should I consume ? Or just meat, eggs, fats
This is the type of dude new lifters really need to follow, straight to the point, intelligent, actually lifts, well researched, not trying to be flashy or sell you anything. Great job.
Started properly training a year ago when i first found Peter, this video changed my lifting and got me successful, best bodybuilding video i ever watched, all the other guys kept confusing me in regards to what program and diet and rest i should folow
I've been working out for about 10 years, and it wasn't until the last 6 months that I'm much busier (now I'm a dad), so I can only work out 3 times a week and I've been seeing way better gains than ever before.
41 yo. Father of two. Following the 5 3 1 program by Jim Wendler and I have made better gains than I did in my 20s and 30s. The basics work and I lift 3 times a week.
I did Wendler’s 5-3-1 over 10 years ago. I loved it, 1 major lift with 2 secondary lifts. Simple and easy to follow.
First and only program I’ve ever paid for at 28 with 5+ years of deliberate and educated training. The foundational principals he lays out will take you to the next lever wherever you are. I’m on week 3 of the 4-day split and am in paradise.
as teen i startet for a couple of year in a powerlifter gym, so i had hardly anything else avaliable than barbell and dumbells.. even to day its diffucult to adapt machines instead..i get frustrated and return to old times routines and exercises
Sounds like you had an excellent start!
@Peter Khatcherian yes and no, i guess all of us skinny teens from back then , got bad shoulders and knees. there was only one goal,,, lift as heavy as possible with the aim to win at contests- lack of knowledge and understanding of training was a problem... a wise trainer is more important than any equiptment...
@@jeghedderhenrik bro can you please
tell me any old school work out
You spend good amount of energy and time understanding them adjusting them step by step to your need ...and what not...plane old Dumbell and barbell are good
I'm probably the oldest person who comments on your videos. You are right as rain on a dry day. As much as can be seen of your body is a testament to what you're saying.
People like to name Reg Park and Arnold Schwarzenegger as examples of a growth/maintenance routine. One of the best examples that I would use is Harold Poole.
He was an athlete who turned bodybuilder and used principal's almost exactly as you described. The idea was to bodybuild not just muscle build. By building the body, muscle growth is a by product.
This is quality advice. I wish more people would understand that these fundamentals are timeless for non enhanced lifters.
This video should have been entitled ''The Bodybuilding Bible'', and should be made mandatory viewing for all aspiring bodybuilders, your explanation was outstanding! Wish I had seen this years ago (and prior to my herniated disc). I love the line about, ''even if you've been lifting for years but haven't adopted these principles you're still a beginner'', light bulb went off in my head...THANKS 4 posting!!
Yes Pete. I first trained at Olympus health club in Montebello CA in the late 80s when I was a teen. It was all dead weight. Before that I trained in my parents garage when I lived at home and used the cement weights. I followed Arnold's routine as well as looked at other old school bodybuilders workouts. I I made my own routine that worked for me. Once I got in to a normal old school gym I built so much mass and size with only deadweight and got up to 260lbs at 6 feet in height. My strength was phenomenal especially in my 20s. Now in my 50s I'm at 235lbs. Lean, solid and hard with lots of muscle memory. All these old school excersises that you explained sure are the best. You got it down to a science. 👍💪
I ran this program for 3 blocks of 6 weeks. Found it extremely challenging and almost daunting as the workouts would be approx 2.5 hours long.
Have reverted back to the same excercises and reps etc but spilt into upper day / lower day training day on day off, repeat..
How's your recovery doing? I find I actually recover better with full body, but you're right, 10 exercises is way too much. I like to cap it around 6 per session.
@@Soccasteve recovery was ok, although I did start to get some arm tendonitis and lower back pain squatting and deadlifting 3 times a week.. much better now changing to upper day, off, lower day, off. I add 3 working sets of biceps & triceps on lower day too just for some extra weekly volume if I'm up for it and have the time.
Yeah this is a very high volume routine, and I could see it taking almost 3 hours a day to complete depending on your strength levels. How were your results tho?
Arnold Swarzenegger was trained by Vince Gironda. If you're really into bodybuilding, you gotta know about Vince.
This is great stuff, thanks for posting! These tips are useful and educational. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
I have personally never used a custom meal plan tool as I’ve always experimented to find what works best.
Thanks for the reminder - the task before is to back in to recover the fifty plus pounds I have lost by being out of the gym for the last few years, and when I first started, it was with a three day training routine
You're one of the best Peter
“Heavy exercises involve deep muscular fibers, which are impossible to target with non-basic exercises and lighter loads. The goal is to execute fewer exercises utilizing heavier loads within the same workout. I have gained most of my body mass using a 10 exercise routine, three times a week. ”Arnold Schwarzenegger
can you name the exercises
That's alot of volume
@@ramzanashraf45472:45
Old is always Gold
💯
I'm glad your enlightening us on the history of bodybuilding... and those early days there were known as hardcore bodybuilding gyms... all the gyms nowadays are fitness gyms... you see all these hardcore musclemonsters walking around in a fitness gym.
This work out plan sounds great
For 3 days a week I still prefer and always will prefer a two way split. Frank Calta inspired or the DC two way split.
great video - reminded me to keep coming back to fundamentals; that seems to be a principle that applies to all sports
My stomping grounds are diamond 💎 gym and plaza fitness 💪 in New Jersey since the age of 23, im 50 now those are the old school 🏫 hard-core gyms that I learned to use all of the barbells, dumbbells and even machines. Most gym goers didn't have those earlier foundation styles . I trained in every style of training and still learning. I love going to comercial gyms and see the younger generation look at what I'm doing from my old school learning experience. I love the old school style. Hard core gyms taught me plenty with minimal injuries. Good content my brother.
You always put out really good content and very informative stuff thank you . I love old school training and I take what I learn from certain videos and apply it to my Routine and it works
Keep up the great work brother ✊🏽
Old school is (always) the way to go. Some changes need to be done, but keeping it simple is the best imo
Brilliant video mate respect YNWA brother
This Channel Is A Gem💯
Agree
Thank you for sharing your bodybuilding expertise. 👍👊
I like the progressive overload technique of sticking with a working weight until you can do all reps and sets and then increasing weight.
6 reps was that sweet spot for density, Even if you could squeeze out 1.5 reps more.
And terms of sets you would superset vertical pull with vertical push.
Ex.. Group 1. Bench followed directly by bent over row or wide grip
Group 2. Shoulder press followed immediately by Back Row.
Group 3 Deadlift( raised or rack pull) followed immediately by curls.
Group 4 Squat /leg press followed immediately by calve raises or Skull crushers .
We then go eating or swimming...Cardio was walking or playing basketball
Sounds good could you share your workout plan?🙌
When I was in therapy after rotator cuff surgery, I was told behind the neck barbell presses put stress on the deltoid that was dangerous and could lead to injury. The shoulder shouldn’t be that far back. I have bad shoulders today (71 years old). I always wondered about those presses.
Arnold's "golden six" routine done "by the book" and Mentzer's "my most productive rountine" done "by the book", actually both work out to just over 60 work sets per week. Mentzer went to failure while Arnold suggested doing sets of 10 across until you could complete 3 or 4 sets of 10 at the same weight, but Mentzer's included many smaller exercises like lateral and rear delt flyes, calf raises, wrist curls, pressdowns and leg curls while the golden six only used Squat, Bench, Pullup, Military, Barbell curl and Sit-ups.
Point being, their total volume adjusted for intensity, and the magnitude of the exercises included in the program were very very close, about 60 going up to maybe 80-90 sets a week (when Mentzer did 2 on 1 off instead of 1 on 1 off).
Bill Pearl, Rest in Peace; advocated the 5x5 workout.
Still putting out quality stuff! Good going brother!
Also, I’ve run this guys program twice last year. Simple, fun, effective.
Thank you! I appreciate the feedback and glad to hear you are making great progress with the program!
how in the hell this man has only this much subscribers, come on guys, subscribe!!!
Im wondering too
5x5 was what we used in high school football along with a decline rep pyramid. I honestly can’t say I’ve seen 5x5 again since then, but I like the idea of trying it
I have found that evolving rep ranges to be the best way to progress in terms of poundages. It should also correlate somewhat to an increase in muscle as well. It has worked well for me so far. I can do 40lb db’s for lateral raises for 3 sets 6-10 reps with clean form as well.
Evolving rep ranges would be doing 8-12 reps and failing during each set within the parameters, preferably not hitting the same number of reps each set. Its up to you when you decide to add more weight like if you hit 12,12, and 10 that isn’t very good and you should up the weight significantly. If you can get 12, 10, and 8 then that is excellent and you should progress to about 12, 11, then 10 reps or if you exceed the rep range on your first set of the exercise.
Back in my younger days, I was continually frustrated with my lack of progress. No matter what I did.......Nothing. I have VERY "slow-twitch" muscle structure.
Took the cue from the strongest man I ever knew. First off, I changed my eating habits, but not radically. Second, I accepted the fact that I was NEVER going to have a bodybuilders physique......not genetically possible. I couldn't obtain a perfect body, but I sure as hell could have a scary strong one.
I began a totally different workout dedicated solely to real-life CORE strength, long before it became trendy.
3 and ONLY THREE weight resistance exercises.......Deadlifts, Overhead or Military Presses, and Heavy Pulldowns.
5 sets of 5 reps TWICE, not 3 times a week. Speed walking and Mountain Biking kept my legs in good shape.
Some crunches for abs, but not a lot..
That's IT.
Didn't look like Arnold but I'd bet money I was decidedly stronger!
Find what works FOR YOU, and go for it.
I’m 52 and have been weight training golds gym style since I was 13 years old. What I noticed as I aged into my 40s was that I was getting a lot of injuries from lifting heavy, but also from the limited range of movement of the traditional exercises.
Building muscle is great fun but now in my 50s - I am rebuilding connective tissue through full range of motion exercises and calisthenics/yoga. Doesn’t take much maybe 10-15 minutes a day in addition to your three or four day weightlifting week
Just a tip from another veteran bodybuilder! Good luck on your fitness journey everyone!
Hi Peter, I have tried this workout first time. I am lifting weights for 3 years but today I push so much hard myself to complete this workout. It’s to hard. I am natural guy and vegan. But I am happy I have completed this workout.it took me 1.5 hour to complete this workout 50 sets. Defiantly will follow this workout for mass gain.
Please create a video on vegan diet for mass gain for these kind of workout programs eggs 🥚 can add into vegan diet programme.
Thanks for sharing your valuable information.
I used to do this but I added way more volume by doing drop sets so just hit your 6 to 8 reps and then add another 5 to 6 on the drop set you just doubled your volume for almost the same time investment.
just what I was looking for
Another great video
Thank you.
You make a bunch of other old school bodybuilding workout videos, should we follow this or the other ones?
Old school training was all about compound exercises. Isolation and shaping exercises are for when you actually have enough muscle. I see alot of guys doing cable crossovers for their chest but they dont have enough chest mass to shape and cant bench 2 plates aside.
Hi Peter big fan of your channel and advice. Especially old school bodybuilding style. I'm wondering what you think about cluster sets and rest pause, especially if they are sequenced for a major compound lift.
I've been training for nearly 20 years now and found time and time again that going back to a "one big lift" per workout [along with alternating less draining accessory movemenets like rows, facepulls chins etc] and focus on a cluster / rest pause really creates visual changes in the physique, almost workout to workout. And the strength/technique goes up as well.
I wonder if this kind of method can be adapted for the old school advanced full body training. I could see doing one upper body lift (bench press) and lower body (trap bar), alternating fashion and ramped up to a top 3-5RM. Then back off and perform cluster sets and various rest pause techniques (including muscle rounds or myoreps).
Hard to see it being possible with 10 compound exercises in one workout...but maybe switch to more assistance / less draining compound movements or use isolation exercises?
thank you!
I used rest pause on only the big 4 bench, squat,press, dead once every 9 days and lost 30 lbs in a month on a very carb restricted diet.
I was strong and ripped. I never seen my body change so quickly .
It definitely shows visual results very quickly like you said.
great video, I would like to try this after a few months of my torso/limb split. I think a lot of people forget they need lots of recovery time to build muscle and they work out 5 or 6 days a week with limited rest.
When I first start training I only had the dumbbells and barbells I had no idea what cable machines were until I left high school during my first competition I fell in love with machines now I do a little bit of both
Back in the early days they didn't have all the machines they have nowadays... Vince gironda was the originator of the Smith machine Ruben-smith improved upon it and and had it put in in all the Vic Tanny gyms Nationwide... the Smith machine is still in every gym today.
I think when it comes to weight training you'd be better off rotating through an exercise fortnight rather than a week. I have a 6 Workout rotation I do 3 days/week that repeats once every 2 weeks with 15-25 reps for 2 sets. I like it.
Old school basic moves and eat like a maniac. And a little test helps
Full body workouts was referred to as the offseason training 3 days a week... historically that's where Monday's became bench-pressed day... they would train like that right up till the day of contest... the Inception of split training didn't come till later... Arnold Schwarzenegger was one of the first ones to do split training... Arnold Schwarzenegger was one of the first ones to do double split pre-contest training... most bodybuilders never did Double Split training.
So it’s 1 set of 8 reps light weight, then 1 set of increased weight of 6 reps & then 3 sets of 6 with a slightly heavier weight?
Majority of the exercises are compound movements which work multiple muscle groups
Great workout plan, for me better to start with 2 days rest between workouts and cur volume to 1/2 warm up sets and 1/2 workout sets to failure
I did this for a while and it works for sure. It takes a long time even though it’s 3 sessions a week. It’s also very exhausting. So make sure you have the time to do it.
Only way I can get that not to drain me is to alternate squats with deadlift. Not in the same session.
Rarely anyone can do that in the same session with the same intesity imo
That's a lot of work in one session. Squatting three times per week. Tough if Natural. Like your idea of variations.
I only use full body. most logical way to train naturally to recover
What is the progression after you can reach 3 working sets of 6? Would you add weight right away and maybe not get all 6s, try to increase reps a bit so you could then do 3x6 with 10 lbs heavier, or just work for some time with 3x6 of that weight until you adapt enough to be able to handle a 10 lb or so increase?
I do full body 4 days a week and it helped me go from 79 kilos to 88 kilos in 8 months. Full body is king 👑
Full body four days a week?? Hope you can get some recovery time there.
@@ryanleclaire3948 A heavy day, a moderate day, a light day. Then the last day is miscellaneous stuff I do for lagging body parts, mate
Be prepared to try other ways to continue building your muscles as full body will start to not work for you in time, as more volume per body part and heavy resistance is going to be needed as you get stronger and bigger, taxing your central nervous system and joints causing inflamation, both elevating cortisol stress hormone, forcing you to prioritize quality rest for strength and size increases.
So basically what works now will change in time, be open to change and do not be caught off guard when you hit that point, is what I am saying in time
Note: I started with full body 6 days a week, now I train each muscle group 1.5 times a week and have 2 consequetive proper rest days between 2 consequetive training days.
2 days on, 2 days off in cycles, but that's me, I even tried 5 days a week 2 sessions per day training.
In time everything changes, as there are too many dynamics and variables, so be open to change.
Liiiiiffft !!! ;)
@@KenanTurkiye Thanks for the tips King
@@omarelsherif4125 I'm no king, but thank you for your kind words and hope what I wrote was of help. Best wishes.
What's your opinion on PED's of that Era? Do you think they have influence on the look of the old school guys? I use to think that today they take to much HGH and Insulin and Tren and stuff. So I think if I want to look like Arnold i need to use the "basic" stuff like Deca, DBol and Primo. Am I right?
I think he made a video about it in the past
The goal is to stay strong well into the 60,70 80, 90s
meaning don't get injured and do ego lifting.
@@lort6022 What is up with this term “ego” lifting? Is it something weak guys came up with to make themselves feel better when they see stronger guys in the gym?
@@johnnysanchez4996 "Is it something weak guys came up with to make themselves feel better when they see stronger guys in the gym?" This has to be the dumbest thing i have read in a while. Ego lifting is when someone is lifting a weight in which they are not capable of.
@@tree5723 How do they lift it if they aren’t capable? I’m talking about guys who do heavy singles with perfect form.
@@johnnysanchez4996 "I’m talking about guys who do heavy singles with perfect form." That's not ego lifting though. literally no one says that's ego lifting
Great video thanks 🏋️
Good advice.
Don't forget the performance enhancing gear.
You obviously didn't forget to make yourself an idiot
@@krystofodehnal9448 Sounds like a struck a nerve. You juicin' as well bro?
You're completely delusional if you think that is is possible to attain the level of musculature that professional bodybuilders achieve. It is simply not physically possible without the use of performance enhancing drugs that elevate the human bodies ability to synthesize muscle from protein, enhance recovery, and bolster stamina.
@@mainsequence1055 You don't say genius. And is the sky blue?
@@krystofodehnal9448 I like how you deleted your original comment which I replied to in an attempt to "save face". Nice try.
@@mainsequence1055 that comment is still there, I deleted nothing. And it is still relevant, you made yourself an idi@t. Nice try but no cigar
Hi Peter I have to increase 20 kilos in 6 months for my next competition as I have decided to go up in my lifting competition.
What's your best advice for this....
How much calories should I take as a rough idea ?
Being defeated is often a temporary condition. Giving up is what makes it permanent.
Im considering that 5 day mass program. Have u yourself ran fhat specific program and made good progress??
Its exactly what I used to build the base of my physique
@@PeterKhatcherian vry cool i think im gonna purchase it and give it a go
Another great video mate!
What are you thoughts on the Vince Gironda 8 x 8 routine? With very little rest between sets?
Too many sets and reps and too little rest. It may feel like a productive way to train because the sessions are brutal but there's a difference between productive training and beating yourself down.
do this for very brief times. like 2 weeks most. I made the mistake of doing this for over 4 weeks and ended up with very bad tennis elbow. you forget that with all the sets your forearm grip muscles work 3 times as hard as any other body part
People overthink workouts now thinking they'll get quicker gains not so it takes a long time old school workouts will give you the edge over others if your repeating the same workouts over a long period of time and topping up the weight.
Consistency is the key word 💪🏻
Hey Peter! Sent an email but figured it actually may be easier in a comment here.
I just purchased your 5 day split. I was wondering if this is intended to be done consecutively? Or is there variation allowed for rest?
I.e. doing workouts 1-2 Monday Tuesday, resting Wednesday, then doing 3-5 Thursday-Saturday.
Is there one cadence you prefer? Thanks 🤘🏼
I emailed you back but I will answer here for anyone else who may have the same question.
Yes it is setup to be run based on your schedule but the ideal split is exactly how you have it listed. Wednesday and Sunday off 💪🏻
Thank you for the support! I’m glad you enjoy the content.
Keep me updated with your results!
Hi Daniel bro can u please give me that program brother PLEASE 🙏 BROTHER
@Daniel Hopkins HELP BROTHER 🙏
Hey Pete... please answer your questions from people who bought your program.
What questions did you have?
@@PeterKhatcherian A simple one really... thanks for replying.
On Day 3 of your 5 Day Mass Program. What's should set/rep count for the Bent Over Barbell Row be?
@@drsev61 same as dumbbell fly 5 sets 10-15 reps
I've read several different places and have used it myself with success and that's single body part per session example Monday is chest Wednesday back Friday legs Sunday shoulders Tuesday arms and on in-between bodypart days I do cardio or strongman exercises like farmers walk sled push and pull ropes power hammer on tire things like that works well to.
Pyramid sets was a staple for bodybuilding.
I know I have a powerlifter mentality, but I cant imagine doing any of "the big 3" 3 times per week, unless maybe doing very low percents of max. Even whenj I was training 4 days on a push=pull, There would be a heavy day & a light day of the primary lifts
Yeah I find two times a week is the sweet spot, but even then only one of those sessions is done with the goal of overloading.
Powerlifting was derived from Olympic lifting... to enhance their clean and jerk and squat snatch... in those days the bars used spin locks That You Don't See today.
I started all over again, because of shoulder injuries qhich took a year to fix andwhile only using machine i got really strong at machine but lost my strength on free weights, so im starting like a newbie, and every workout im getting stronger, im 53 and i also had an ankle sprain that would not heal untill just recently my calf raises are geting stronger and my ankle is getting better, but it doesn't stop there, so because of injury in shoulder and ankle i did no squats, so guess what ,i cant put myself under the squat bar, so ive been rehabing that😊
great info
Press Pause
2:38
Considering ALL the OLDSCHOOL BBs probly STILL did roids in off-season, Being Natty i would not only sub out the deadlifts, but cut out the repeating exercises altogether, thereby eliminating about 30% of the volume and also sub out behind neck presses for side lateral
EG;
monday= Deadlifts, Barbell press, Pulldowns, Barbell curl, Pushdowns , Seated calf, Side laterals
wednesday= Squats , DB low incline press,BB rows, Incline DB curls, Skullcrushers, Stand calf
Friday= RDLs Barbell press Chinups Barbell curls Pushdowns Side laterals
I think you also need to tell your subs that 3x full body was created out of necessity since women trained at a certain time and men trained at a certain time. Ric Drasin talked about this from time to time.
Really???
@@flekatron2148 according to Ric Drasin and Boyer Coe
ruclips.net/video/_4y1cFiOIcA/видео.html
@@flekatron2148 It's true. Women and men did not workout together because it was a different time and this was common practice. Reeves advocated for three days a week..full body as well.
@@rocketeightyseven1823 yeah i wasnt joking, just stunned. Didnt know people use to train separate like that. But like you said, different times
@@flekatron2148 Ric Drasin's channel is a gold mine as well. He passed a few years back. A lot of bodybuilding knowledge and wisdom at Ric's Corner.
Sounds so simple yet people overthink everything
Who doesn't want more mass, I'm all ears.
Mass for days 💪🏻💪🏻💪🏻
Building muscles and increasing strength mostly requires heavier weights and proper nutrition
Using these exercises in a 4 day upper/lower 👍🏻
It’s interesting how there wasn’t much direct hamstring work there other than a bit of activation from DL’s in this particular program
Compound lifts.....good food.....sleep.....rest days = mass
Jesus is the Way the Truth and the Life Amen🙏
Amen brethren
Amen
For beginners I would suggest forgetting about arms at the beginning. Also too many presses. Incline can go. Other than that I agree with everything else. FBW is definitely the one I go for. Praise the free weights.
The Nautilus machine was next best thing in bodybuilding... however they had Nautilus only gyms... those gyms were never Diversified so fhey fell by the wayside.
What about for naturals??
I would never survive this program.
But then again, I already squat 350lbs for five reps.
Competition Olympic lifting they use regulation bars with the right amount of whip.
I tried this for just about 5 months(besides deadlift), and I ran into a problem the last 2 months where I only put on fat (according to a body scan, but the mirror pretty much confirmed it). I was increasing my weights all the way through the program and my diet wasn’t perfect but it was pretty damn close. Where do you think I went wrong? (My only guess is reps in reserve wasnt being done properly)
If you put on fat it’s because of diet and diet only. You’re eating way more calories than you are burning.
Diet bro. Youre eating way more calories than you need to. You only really need to be eating in a surplus of 200-300 to gain lean muscle whilst minimizing fat.
An young ectomorph might need say closer to 500 due to their furnace metabolism, (but even then 300is still a better starting point) but if youre a mesomorph or endomorph, 200-300 cals should be more than enough for you to be building muscle at a good rate. Any more just leads to much quicker fat gain. Yeah you’ll gaint muscle quicker too. But whats the point if youre just getting fat super fast and then have to cut it all down afterwards, also losing that muscle you built in the first place.
Could be your cortisol levels being too high for.too long. This is a rather high volume routine, and if your workouts are lasting over 2-3 hours, your cortisol levels are going to.go up
is this doable with a 5 day a week bro split 1 bodypart per day
Hi Peter the old school chest pressing variations included the shoulder bridge floor press, the flat floor press, the barbell bench press performing these 3 pressing variations would increase your bench press overtime do not use all the variations in one training session alternate between the three variations to achieve the desired result stay safe and healthy
How about their diet?
Sorry, got distracted at 4:03.
This is interesting and I like the exercise selection but this is not sustainable for a non-enhanced athlete. The biggest I ever got was lifting 1 day a week 2 sets on the big exercises and adding 5 pounds a week. Can't do it anymore joints are too banged up. I think full body 1 set of 40 reps 3x per week of these exercises with a rep range around 40 reps and progressing when I hit the 40 would work for me. I've saw people get great results with comparable on the X3 program