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    Progress form.

    Pomiar: 29.07/09.10/17.10/23.10/8.01/14.01/21.01/17.02

    WAGA: 78.4/84.0/84.8/84.4/x/89.6/88.3/89.2

    log: tofik

    tofik February 20th, 2018 12:21 Go to last post

    Progres form:

    Pomiar: 7.10/15.10/22.10/29.10/05.11/12.11/19.11/26.11/03.12/10.12/30.12/07.01/14.01/21.01/28.01/03.02/11.02/18.02

    log: Gosia2906

    ryba266 February 19th, 2018 18:04 Go to last post

    Progress form.
    Pomiar: 20.08/03.09/10.09/17.09/07.10/15.10/22.10/29.10/05.11/12.11/19.11/26.11/03.12/10.12/30.12/07.01/14.01/21.01/28.01/03.02/11.02/18.02

    log: Ryba

    ryba266 February 19th, 2018 17:59 Go to last post
  • Let's build some mass - the annual cycle for newbies part 1

    author Puma

    This time, we’re going to introduce something really huge. Real, reliable guidebook for the first 12 months of continous training. Forget about all those fancy splits and techniques for professionals.

    I’m sure everyone has noticed that every bodybuilding champion or famous coach starts his book with words like „If I knew earlier what I know now“ or „I completely wasted first two/three/four years of trainings“.
    It does ring a bell, doesn’t it? You go to the gym, work hard for two, three years only to witness some new guy on the gym, who achieves more than you in one month.

    Don’t fool yourself - the majority of people don’t even know the elementary basics and they start from scratch, but with the wrong approach.

    Let’s judge the situation by retrospection. We have a champion, who’s big. Why? Because he ate properly and trained properly.

    What does the term „ate properly“ mean? He worked hard on a diet to make it suitable for his body.
    He mixed nutritional components, watched how his body was changing and reacted. He did not listen to any advice from fake professionals.

    „Trained properly“ - he applied methods appropriate for his body and experience. He variated impulses and applied periodization. He performed only those exercises which provided him with gains and which he could perform completely safely. His own body allowed him to perform them. Firstly he prepared his body for the future hard work.

    There’s the rub. First of all - finding a reasonable way to design a diet is like winning on the lottery. It’s not that nobody knows how to do it. Those more experienced bodybuilders actually do know. The problem is, the majority of guidebooks in the web is written by....let’s call them story-tellers. Finding a complete guidebook how to bring our body back to the state when we can start some serious trainings, appears to be even more problematic.

    Step by step

    1. Evaluation of the current situation
    2. Setting the target
    3. Building the strategy
    4. Introducing the plan

    It’s really that simple. It’s all you need to achieve the physique you dreamed about. It appears to be clear and well-known. Every engineer, economist or accountant learns to plan things this way at the beginning of his studies. It seems that everyone knows that, but...

    Most often, young bodybuilders start right from the point nr. 4. It means going to the gym and working out thoughtlessly. This „something period“ usually lasts a year and then you give up trainigs or start using steroids. Thus, you automatically sign up to the group „I wasted my first year“.

    Those more canny start from the point nr. 3, read things in the web, scour professional publications discussing trainings for newbies - they get what they want and feel satisfied for a short period of time. In the end, all works well right? The effect is little bit better then in case of starting from the point nr. 4. In the long term, they will fail anyway, despite achieving some minimum gain. The gain though, is absolutely nothing - during the first year of continous training, one should gain 20-30 kilos of pure muscle mass. Of course, there are extreme cases where a skinny guy gains less than a 2m giant. Numbers don’t really matter. What matters is transformation from zero to hero. It’s simple, no change - year wasted.

    Home-grown strategists will be even more clever and begin from the point 2. They will set short and long-term targets, conditions of introducing changes, novelties from A to Z. They will plan each and every phase. Micro and macro managing of high and low level. Piece of cake isn’t it? What is the result, though? Failure, my dear readers, failure. True, they will be couple of kilos heavier than they’d been before, but still - it’s failure. What’s missing in the puzzle? You! It’s you, my dear reader!

    You haven’t taken into consideration that you’re and individual, unique human being. Things such as skeleton system, fibre, hormone profile, individual proportions, past diseases, genetic profile are characteristic only of you - so don’t look at those „wise guys“ in the gym. What you planned to do, was supposed to work well for an „average guy“. Certainly, it would work - no doubt about that. But such guy exists only in theory, not in the real world. Everything looks well theoretically, but when it comes to the reality - it’s not so easy anymore.

    Look carefully, you’ve assumed the most optimistic option - it means, you’re healthy, living a healthy life, everything you touch turns to gold, your knowledge is complete. I’ll say it absolutely doesn’t look like that.

    With an almost dead certainty (let’s assume 99,99%), even not knowing you personally, I can guess that:

    - You have postural defects like Quasimodo, what totally decreases the effectiveness of compound movements. In many cases it’s almost like asking for an injury.
    - Muscle strains/contractures will make it impossible for you to build mass. Mind muscle will be an abstraction for you.
    - Your current lifestyle, which you’re not trying to change, doesn’t help you either.
    - Your diet is a complete disaster.
    - Your hormone profile is so topsy-turvey, that even if you do everything you can, the gain will be minimal.
    - You have at least 2-3 diseases which decrease the level of hormones needed for muscle and strength gain.
    - At least one disease messes up your protein synthesis process at whatever phase.
    - At least one factor of diet/lifestyle/looking after yourself, is making you closer to the „six feet under the ground position“, rather than to muscular posture.

    The truth is brutal and we have to face it. Don’t fool yourself, that the situation looks better, cause no - it doesn’t. If it was so easy, everybody would be strong and big. It doesn’t look like that, does it. According to the data, 80% of UE population suffers from postural pathology, preventing them from a major postural progress. To be clear it doesn’t concern elderly people - they still have good habits from the „old days“. It’s the other way round - young people is the endangered group. Unfortunately, the statistics are getting worser and worser.
    Going even futher - the number of people suffering from diseases connected with thyroid, heart, blood pressure, digestive system, allergies, grows alarmingly fast. It’s like shooting oneself in the foot. Every mentioned disease is actually stopping you from having a big, healthy and strong body.

    A typical reaction on the statements above would be - „it can't be truth! A friend of mine doesn’t stick to the diet at all, doesn’t go to the doctors and he still grows“. Well, he doesn’t grow. He uses steroids. It’s not even a matter of discussion. If you look carefully - everybody does it. It’s either well-known steroids, or fancy prohormones, or less harmful, but still dangerous pharmacology. Take my word for granted. I’ve been in this business for 20 years and I’m not writing here about professional contestants, but about an average guy. Whenever he starts attending the gym, there’s always a roid bastard trying to persuade him to take some ****ty pills. It’s his „job“ - looking for an easy business and making money. It doesn’t matter whether it’s a small or large city, basement gym, or huge fitness club - each and every place is full of roid dealers. Straightforward, perfect marketing.

    Be a realist. Stop looking through rose-coloured spectacles and taking everybody’s opinion for granted. The sooner you realize the gravity of the situation, the better. Of course - there are people who are 100% healthy, but there are only few of them. Don’t be the guy who thinks „I’m alright, nothing’s wrong with me“ - it’s almost sure that you’ll fail.

    The Plan of the Action

    Before starting real training, you have to do the things listed below (without discussion):

    1. List every disease which happened in the closest family

    Cancers, heart attacks, problems with thyroid, diabetes, problems with kidneys, liver, lungs and blood circulation etc.

    2. List every disease or injury that happened exactly to you.

    I’m not speaking about hay fever or 7-day hangover after a crazy bachelor party. I mean problems with hips, rupture during infantile period, spinal curvature, widely considered postural defects, seasonal/digestive allergies, appendicitis, problems with heart. Strange body tendencies which you haven’t tested yet, it means migraines, weight amplitudes, so called pins and needles, fatigue states, broken bones etc. Everything matters.

    3. You go to your general practitioner and ask for a complete blood test. Thyroid hormones, testosterone, cortisol, vermines, allergies - all. If it’s not in the frames of health insurance - go private. Tthis is a useful information, you won't move forward without it. You'll spend more money banging with your head against a brick wall [super supplements and super programs] in one month, than you'll spend on a visit at the doctor's office.

    4. Wherever the results go wrong – ask for a referral to a specialist. Can't be done? Again - go private.It’s a choice between paying once, getting some useful knowledge and working out for 2 years without any significant effects, spending huge amounts of money for diet and supplements - nevertheless, it will go to waste. In the end, you’re gonna end up at the doctor’s office anyway - but then, you’ll be really sick and you won’t be able to hide it. Warning:

    Endocrinologist - if the problem lies here, there won’t be any mass, libido, or low BF (or the other way round). It’s the most common problem.
    Cardiologist - the same, if the problem lies here, workouts will be rather poor.
    Allergologist - merge the following slogans „XXI century - the century of allergies and food intolerance“ and „Exposition to allergen - no hypertrophy“ - answer ready. It may be food, dust, pollens etc. - extremely wide variety of options. For the record - a healthy bodybuilder doesn’t suffer from perpetual flatulence and his gases don’t kill everything within 10m range.

    5. Orthopaedist - visit him and listen to him with obedience.

    6. Rehabilitation specialist - on the basis of a diagnose, he designs a rehab program for you and from now on, it is more important than your "normal" workout routine. Correct posture is developed almost automatically. Posture with defects, will actually allow you to lift 100kg more in deadlift - but it will still be ugly, pathological and unhealthy.

    7. You start treatment under the supervision of doctor. Don’t fool yourself, there’s always at least one thing to cure. It’s better to fix it now - in 20 years, there will be only pharmacology or a grave-digger to help you. Body packed with muscles is a healthy body. One organ breaks down - the whole machine starts working wrong.

    Depending on whether you go private or use the insurance - the whole process may take from couple of days, to even months. Don’t be a low spender. We’re not talking here only about your future extra physique, but also about health, life, everyday comfort, vitality, libido and the quality of life. In other words - if you want to have vigour, libido like Don Juan, muscles like a bodybuilder, be sharp-minded and creative, constant energy and positive attitude - doctor is your new BFF.

    Keep in mind - apart from people trying to improve what they have ruined themselves, doctors take care about terminally ill people. Undeniably, we may encounter doctors who don’t necesarily like to work (stubborn general practicioners and rehabilitation specialist). Avoid them and look for a new one, there is always some black sheep. Nevertheless, in case somebody tries to persuade you that „doctors are stupid“ - he’s a fool himself. Period.

    Information listed above, will give you the precious knowledge, which will immediately boost your progress. During couple of days you’ll acknowledge things, you’d normally get to know in half of a decade with trial-error method. The information is absolutely priceless. The one who has the information, wins the war.

    With whom do you fight to achieve tremendous physique?

    With the weight? No. Weight is just a tool.
    With training methods? No. These are tools.
    With workout routine? No. It’s also a tool
    With your friend? No. Friend is not you.

    A bodybuilder fights with his weaknesses. He doesn’t avoid them, jumps over them or sneaks beneath them. It’s not a ring fight. Here, it doesn’t matter who wins, here you build your body. You’re going to stay weak, untill you eliminate weaknesses. It’s not Sun Tsu and fighting on your own ground. Here, it’s really, really serious - you have to struggle hard and eliminate all the things that mess up your progress. Everybody’s capable of that. The problem is that the Ego of the majority of people will prevent them from achieving success. The reason is that in order to get big, first, you have to comprehend how miserable and pitiful you are now. Here, humility comes to play.

    Your diet

    Let’s build an elementary diet. Surprise, surprise again - everybody’s different.

    Span, for the start:

    Protein: 3-4 grams per 1kg of bodyweight.
    Carbohydrates: 2-6 grams per 1kg of bodyweight
    Fats: 1-1,5 grams per 1kg of bodyweight.
    Tons of green vegetables for deacidification of your organism.

    Key word: „span“. As I’ve already mentioned, everybody’s different. Everybody needs different elements. A good start for a beginner would be;

    3,5 grams of protein
    4grams of carbohydrates
    1 gram of fat

    Peri-workout nutrition

    20-40 grams of protein
    Carbohydrates - half of the mass of the body

    Introduce it and take your weekly measures.

    Mass down - we eat too little - add.
    Stable mass - we eat too little - add.
    Mass up - muscles are growing - no change.
    Mass up - muscles are not growing but fat is - add protein, decrease carbohydrates.
    Libido down - add fats.

    Just repeat it week after week, untill you find the best suitable option. One will need 4 grams of protein without changing anything. Another will cut carbo down to 2 grams. Third one will have to set maximum intake, whereas he’s mate will grow when he decreases every element.

    What you eat and how much you eat depends on your individual predispositions. Your hormones, organs and lifestyle will decide. A guy weighing 70kg will grow on 3000 kcal, another would have to eat even 5000kcal. That’s why all those fancy KCAL formulas are useless - we don’t use them. The closer you are to the extreme (extra little, extra much), the sooner you’re gonna knock on the doctor’s door. It’s good to find the golden mean which guarantees stabe growth - but when it happens on 900 kcal or 9000 kcal, we can be sure we’re damaging our health.

    Once you’ve found that happy medium, be aware of its possible fluctuations. Every 1-2 weeks you have to take into conideration your target and add or cut the intake. What guarantees success is the „step by step“ method. If you grow, it’s obvious you need more energy and nutrition. When you’re burning fat, less energy is needed.

    Let’s assume you’ve found that point, set the right intake - everything grows, tickety boo. Now, you have to check whether everything is really tickety boo. After a month or two, you need to have a complete blood test. Only then, are you able to check whether the diet is right or is it the body which takes what it needs and grows...for now.

    If you have so much bad cholesterol that you could share it with the whole family, be sure that you miss the proportion 1:1:1.
    If insuline is the problem - switch to complex carbohydrates.

    Micro changes appear to be crucial, no rapid diet movements.

    After a month everything should work well. I encourage you to have a blood test every 1-2 mesocycle (depending on their length).

    It’s a guarantee of both health and progress.


    Now, you’ve the full information concerning your own organism and a fixed diet. It’s high time for the physic part of the riddle to show up - training programs. Step by step method is also applied here. Of course - you can do 100 exercises one day, but what is the point? The majority of them will be badly performed and only basic exercises will provide you with visible progress.

    First of all, merge rehab and workout programs in one. It’s a must. These two cannot work separately, they cooperate. Synergy of gains - that’s what I call it. The healthier the posture, the better the levers and the easier use of muscles (yes, exactly!). Compound movements (which are the best physique-builders) can be thrown to waste, if you don’t have a good frame of the body.

    In this article we’ll deal with program for the first three months of regular training. Simple, uncomplicated, a guarantee of building healthy, aesthetic mass. Miniumum effort for maximum gain - economically, huh? No bull**** - only hard work, according to the rule: „Hard workout means gains“.

    The whole annual cycle is divided into phases grouped in mesocycles. Each and every one of them lasts a month but ONLY - in theory. In the real world, you move from one to another whenever the previous one doesn’t give you gains. If you switch them too fast, on the other hand, you’ll destroy your strength and mass progress. That’s why you should understand the term „phase“ as 3-6 weeks, depending on the individual predispositions.

    The annual cycle is designed for a total freshman. No hidden catch or surprise. Ensurance of maximum gains. In case you trained for several years and realised you’ve gained nothing - this program is also for you - but the thing which may disturb your performance is the ego. Here you can fail.

    The aims of the annual cycle:
    Building the basic muscle mass with simultaneous strength gain.
    How much exactly? Depends on your own organism.

    We’re talking about 20-30kg muscle mass gain for a typical, miserable average guy. 15-20 for those, who have experience with other sports.

    In terms of strength, the situation might look veeeery diversed. It depends on the level you’re starting from and how many postural defects you’ve managed to improve. One will start with 50kg on the barbell and end with 200kg squat. For a different guy, a success is when he manages to squat 125kg if he’s been so bowlegged that he couldn’t go 10cm lower without stooping.

    As you see, the change throughout the year is very dynamic - actually, the fastest in your life. There won’t be another like this, so we must take it seriously. On the other hand, remember that it’s not a pursuit. Year is long and the weight should be increased whenever it’s needed, not „more more more“. Sometimes, you have to take a step backwards, to move forward.

    Mesocycle I : The introductory trainings

    Phase I

    Length: 3-6 weeks
    The number of tr. days: 3
    Split: AxAxAxx
    Variety of tr. days: 1

    Workout A

    1. Squat / Ramp 10 / 120 sec breaks
    2. Deadlift / Ramp 10 / 120 sec breaks
    3. Standing Press / Ramp 10 / 120 sec breaks

    Very simple workout routine, one may say even „trivial“. The truth is, the young adept has to learn huge amount of information and nuances at once.

    First things first, you have to choose the right position for all these three exercises. Not so easy my friend. The majority of people only after couple of years does realise that they were performing the wrong version of the exercise - thus, they gained little mass, or caught an injury.

    In case of the squat, we’re talking about the feet span - from classic (hips), to wide (sumo). The position shouldn’t be chosen „because it looks well“, but rather on the basis of analysis of your proportions and postural defects. It might turn out that in the beginning you’ll have to choose version little bit different from the strongest one, just because a postural defect prevents you from performing other versions.

    Next, we should check how deep can we get. The majority of people will face problems way before the line knee - glutes, becomes parallel. Others, will perform the exercise properly, just below that line, some might even go all the way down. It all depends on your starting shape.

    You also have to find the right place, where to put the barbell on your back.

    Finally, the neverending, „glorified“ problem with knees. The solution is simple. Down to the level of parallelism, the majority of people will perform squat without moving knees behind the feet line - which is not healthy at the moment. But when you want to go even lower, knees simply must move foward. The movement should be controlled and not exaggarated by „only the record counts“ attitude.

    While almost everybody is able to squat below the level of parallelism after a rehab cycle, a full squat with proper technique sometimes needs even 1-2 years of hard work. Judge your abilities reasonably with specialist.

    You’ll face a weak link with 100% certainty, during squat. As a result - hump in the upper back, curve in the lower back , hips moving forward, knees moving to the centre or to the sides. Depending on the gravity of the problem, design the training routine along with specialist and introduce accessory movements to overcome your weakness.
    It means to stretch muscle contractures and strengthen what’s overstretched. As you see - the number of exercises increases. Squat to the point where the technique is still proper. Step by step, check on every training whether you can go 1 cm lower.

    The situation looks similarly in deadlift. Feet span from narrow, to a wide sumo.

    Then, choose the hips position. From high positions to these squat-like.

    Further step is to choose the grip width.

    Here, you’ll face problems similiar to those in squat. To make things even worse, shortened thigh muscles will be giving you a hard time. It may turn out that contractures and overstretches will appear in the hip region. Once again, choose accessory movements along with your specialist, depending on the postural defect you deal with.

    Wherever the problem occurs - focus on that region. Where these problems may occur? The upper or the lower back may not hold the weight, hips may be too mobile, or have no mobility at all, chest may be not enough puffed, knees which cannot be moved little bit backwards to enable the barbell go up. Many defects - many problems.

    Start from the position where you can perform the exercise with clean, proper technique. No compromises here. If it’s a disaster - put the barbell on a rack, on the level of your knees and start from here. Again, step by step method - try going little bit deeper from training to training.

    The last exercise is standing barbell press. Here, humps, no mobility in shoulder blades, moving the head/shoulders forward, shoulder thigtness, no mobility in shoulders may pose a real problem. We fix all of that, even if it means using the lightest barbell. It’s not a shame - if you suffer from postural defects, increasing the weight won’t improve anything. If you’ve already achieved healthy posture - even 5kg will make the positive, rapid difference!

    Corrective movements , you and your rehab specialist might find useful:
    Dumbbell Upright Shoulder External Rotation [rotator cuffs]
    Dumbbell Lying Shoulder External Rotation[rotator cuffs]
    Reverse Hyper [the lower back]
    Hyperextension [the whole back]
    Good-mornings [the uper back]
    Face Pull [shoulder blades]
    Band abduction [shoulder blades]
    Leg Extension [quadriceps].

    Last but no the least:
    Stretching thighs with proper technique
    Stretching pecs

    Remember - the defects are different. Your way of rehabilitation depends strictly on the defects you suffer from. Some exercises will help you, some will do harm. Leave that choice to the rehab specialist, don’t try to do this at home!

    The rule is simple - don’t do those exercises which are harmful to your body.
    You mustn’t do the full ROM if you’re not able to do it with proper technique. In such case, limit the ROM and supply it with correctory movements. Succesively expand the ROM if your body is ready for a micro change.

    10 Ramp in basic movements. Which means doing as many sets as you can do with the right technique and tempo. The tempo is 3010 - 3 sec for lowering the weight, 1 for lifting it up. If the tempo is no longer 3010, it means that either the weight is too big, or the condition is bad. In that case, you stop the exercise. It’s perfectly normal. There are so called „power days“ when you feel like a young Hercules. There are also normal days, when the standard progress is 2,5 -5kg. Finally, there are days when the organism says „stop“ - it needs rest and you might not even achieve the half of your regular load. Listen to your body! It’s your duty, don’t be ashamed of that. You won’t grow either if you try too much or too little. Do you feel that today is the day? Good, take yout shot. If you don’t, try not to be a hero and move to another exercise.

    After a heavy squat, it’s obvious you’re not able to beat your record in deadlift. You’ll do 1-3 sets and it will do the trick. Again - it’s normal, get used to it.

    Analogically with press - during the first week of performing this exercise, you’ll surely feel exhausted. As the time passes by, your condition will improve and you’ll be able to do some serious work here.
    Evaluate your training by means of quality, not number of sets. Listening to your own body, training according to the needs of the organism, proper technique. If these three factors are fullfilled, the training was a success. It doesn’t really matter whether you did 9 or 40 sets.

    What doest the ramping for squat look like? Here, you have an example:

    20 kg x 10 / 30 kg x 10 / 40 kg x 10 / 50 kg x 10
    Avoid failures. Train as hard as the technique lets you. If the technique is even sligthly bad, or the tempo drops - under no circumstances should you continue the set. If we’ve managed to do all the ten reps, we try to add the load on the next training. It may happend that it won’t be 5, but 20kg. It all depends on the day.
    The ramp allows you to change the number of sets. Let’s assume that statistically it should be 5-6 sets per exercise. But then again - it’s just a clue. Everybody’s different, learn to listen signals that your body gives you, you have a whole month for that - it’s plenty of time, to tell you the truth.

    Work hard on the proper technique and both mass and strength will grow. Don’t like exercising properly? Say goodbye to progress and welcome to postural defects.
    Breaks every 120 sec. Sometimes adding the weight and continuing the exercise is enough. Sometimes you have to use all the 120 sec in the last set.

    Don’t be a fascist either. Feel like there is absolutely no use in going to the gym, as you’re not regenerated yet? Well, don’t go. AxAxAxx is just a piece of advice, not the Holy Bible.

    Make use of the Phase I optimally. Learn everything it’s got in store. Sort of „polish“ the technique and work on your posture, in the long run it will provide you with gains - patience is the key.

    Phase II

    Length: 3-6 weeks
    The number of tr. days: 4
    Split: ABxABxx
    Variety of tr. days: 2

    Workout A

    1. Squat / Ramp 10 / 120 sec breaks
    2. Front Squat / Ramp 10 / 120 sec breaks
    3. Standing Press / Ramp 10 / 120 sec breaks
    4. Dips / Ramp 10 / 120 sec breaks

    Workout B

    1. Pull Up / Ramp 10 / 120 sec breaks
    2. Deadlift / Ramp 10 / 120 sec breaks
    3. High Pull / Ramp 10 / 120 sec breaks

    In this phase, we’ve got 7 exercises to use. Quite a number, huh? We divide them by means of Push/Pull.

    You already know your weak points in the exercises you perform. You’re still fighting with them. Of course, the situation looks way better than in the beginning of phase I, but still there is plenty to improve and learn. The progress goes on. Loads in Press or Deadlift may be smaller from the start, but (surprise, surprise) it’s normal. This is what happens during periodization. It’s a natural result of the change of the exercises. In the real world, we’re not weak - the muscles are just tired because of the previous exercises. So we’re stronger even if it doesn’t look so.

    The exercises are new, but the strategy is the same as in Phase I. In front squat, you have to choose the feet span from scratch. It may differ from the back squat. Still, go down as long as your body allows you.

    You will feel weak in this exercise, especially after normal squat, but be patient - the progress will come soon.

    Dips will be like a cold shower for you. You will feel the weakness of your body. I assume the majority of you won’t be able to do 10 reps, not to mention the whole ramp. Here, the exercise bands are extremely helpful. Buy as many as to be able to perform a full ROM dip. Don’t you even try to use machines or other fancy stuff. Despite the bands, it might turn out that the ROM is still not 100%. Remember the method in squat? Work scrupulously and watch your pecs and triceps simply explode. Like to dick around? It means no gains my friend. Grip little bit wider than the soulder width is just enough.

    Pull Up - underhand, overhand grip, it doesn’t matter. What matter is to do it from loose hang to the point where you touch the bar with your chest. Every other version is a complete waste of time and won’t build nor great shoulders, nor back. Here you can also use bands, I’ve already mentioned. Feel free to use them.

    HP is the first exercise in which you’ll base on explosiveness. Start from the position just above the knees. Make a rapid „shot“ with your hips, arms like a straight hook, the shoulders make shrugs upwards, extraction from feet, go up, elbows vertically.

    Very nice exercise. For the first month, use only barbell without any load on it. Seriously - despite the fact that muscles will scream for more, work on the technique - it’s worth to do that. Calves will be huge, shoulders and traps also.

    It’s not a secret that in this phase you’ll still stretch and strengthen what needs to be stretched or strengthened. Make an examination of conscience, which accessory movements you should get rid off and which you should introduce. What used to be your weakness once, now may be your strong point - so there’s no use in working on them, let’s start something new! There will be time for additional exercises, but later. For the time being - everything you do apart from compound movements, needs to help you to be better and more „technical“ in them.

    The division AbxABxx is obviously a good example. If you feel you need additional day for proper regeneration - feel free. Our target is to build, not do destroy.
    Still, you perform 10 reps cause we’re building the frame of your posture. A firm, mass foundation. The truth is that even two phases aren’t enough to fully use the 10 reps range. As for now, the enemy is the technique and condition, not muscles.

    Phase III

    Length: 3-6 weeks
    The number of tr. days: 6
    Split: ABCxABxx
    Variety of tr. days: 3

    Workout A:

    1. Squat / Ramp 10 / 120 sec break
    2. Deadlift / Ramp 10 / 120 sec break
    3. Front Squat / Ramp 10 / 120 sec break
    4. Glute Ham Raise / Ramp 10 / 120 sec break

    Workout B:

    1. Standing Press / Ramp 10 / 120 sec break
    2. Bench Press / Ramp 10 / 120 sec break
    3. Dips / Ramp 10 / 120 sec break
    4. Narrow Incline Bench Press / Ramp 10 / 120 sec break

    Workout C:

    1. Pull Up / Ramp 10 / 120 sec break
    2. High Pull / Ramp 10 / 120 sec break
    3. Barbell Row / Ramp 10 / 120 sec break
    4. Preacher Curl / Ramp 10 / 120 sec break

    As you see, our workout is already very interesting. 12 complete exercises. Three training days, twice a week. Separate day for legs, separate for upper body push and separate for upper body pull. A real strength injection, and plenty of time to focus on particular exercises. A universal program, which develops the whole body. 5 new exercises so it’s important to become familiar with them.

    The first newbie is glute ham raise. Strong, effective movement, which will become a regular guest in your workout and eliminate the need of 2-3 accessory movements for strengthening lower back and thighs. Use a rapid push movement in the lowest stage of the exercise, but still we work mainly with thighs. Education is hard - but it’s worth it. Thanks to it, the leg workout will be complete. We’ll strengthen glutes, calves and thighs. At first, help yourself with the push at the bottom. Remember - it doesn’t matter how strong you are, use hands at the bottom!

    The second newbie is bench press with leg drive. As usual, choose the most comfortable position. Keep in mind, we’re natural - we want mass, we want posture improvement, we want strength. Don’t do any of those bodybuilding versions, because you’ll stop the progress instead of boosting it. The barbell goest to the lower part of the chest and then above the shoulders. Choose your own grip - not that which uses by your friend. Little bit wider than the shoulders width will be just fine. When you master the press - add the leg drive - and here you may come up to a brick wall. It takes some time to learn the proper coordination. The power from legs and the rest of the body, should work simultaneously. Harmonising these two elements is of utmost importance. Remember - no rush.

    Another new exercise is narrow incline bench press. Choose the right position. The exercise itself isn’t complicated and won’t pose any problems.

    It’s not the end of the newbies list. Say hello to barbell row. It’ll build tremendous back and eliminate the need od 1-2 weaker exercises for the upper body. Grip the same as in deadlift.

    The last exercise is the preacher curl. No rocket science here. Your comfort and safety are the most important things and take them into consideration while choosing the proper position.

    We’ve got many new exercises and it’ll be a nice shock for our body as we treat it as a one, big unit. In the beginning it may be rather tough to start serious work, since the loads won’t certainly be even near what we call „impressive“. 6 weeks, training twice a week is 12 trainings to learn all the basics. 100% guarantee of success. Still - technique is what counts.


    The mesocycle will give you some nice kg’s of muscle mass. During these 9-18 weeks, you’ll straighten up your posture to the point where basic versions of the exercises won’t pose any problem. The improvement of your posture itself, will dramatically change your physique. Loads will jump up to the roof, the technique will improve. Keep a good diet and you won’t be able to reckognize yourself in the mirror.

    Keep in mind - listen to your body. Only this guarantees success. Obey the rules and you’ll be extremely satisfied. The co-operation with rehab specialist is significant.

    Having learned the basics and avoding failures you’ll build a nice frame.

    In the next mesocycle, we’ll introduce some advanced methods to tighten the screws on you.

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