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80 responses

  1. nick
    April 7, 2012

    is it really bad to work legs if you work in the 1-3 rep sets? Do you recommend that a 16 year old follow these workout principles?

  2. Oreh
    April 21, 2012

    Heyy im a skinny fat. I do the vacational blue print. And im down to 120lbs now. Im 135lbs before. Its just 2 weeks and i have lost that 15lbs. Some says I look so thin, Some says i look sexy. But still i dont have visible abs. Im 5ft 6inch and 120lbs now. I also dont have that mass in the chest. Thats why i think I look thin. But for me im pretty much lean. I gain strength while losing that 15lbs. I just want to add mass on my chest. So what should i do? One of your article says that higher the volume of a part of a body you wanted to put mass. My routine goes like this

    Day1
    Back and chest
    Incline dumbells 5sets for 5 reps
    Incluine bench press 5 sets for 5/4/3/2/1 reps as the weight increases
    Pulups 5sets for 5 reps
    Dumbel row 5 sets for 5/4/3/2/1 reps as the weight
    Abs
    Hanging leg raise 5sets 15-20reps

    Day2
    Shoulder tris and bis
    Seated Dumbel press 5sets of 5reps
    Standing military press 5 sets for 5/4/3/2/1 reps as the weight
    Dips 5 sets for 5 reps
    Close grip bench press 5 sets for 5/4/3/2/1 reps as the weight
    Barbel curls 5sets for 5 reps
    Dumbel alternating curls 5 sets for 5/4/3/2/1 reps as the weight

    I do it for 4-6times a week. I do fast twice a week. So what should i do if i want to put mass to my chest. Because my chest dont have size and dont even have definition at all.
    Please help Rusty. I cant buy your program because I dont have creditcards and stuff. Im just a student. So please reply to this question. Thanks1

  3. Joe Carbup
    June 29, 2012

    @Ryan

    “I am skeptical, however, because doing big lifts like squat have been shown to have the largest increase in serum testosterone and HGH levels. Muscle growth is next to impossible without an increase in these hormones. How can muscle mass be added in relatively small muscle groups without being augmented significantly by an increase in test. and HGH? Thoughts?”

    The answer is found by parsing your explanation. You note that big lifts “have been shown to have the largest increase in serum testosterone and HGH levels. Muscle growth is next to impossible without an increase in these hormones. ”

    I’ve seen a lot of people reach this same erroneous conclusion, that because big lifts release the MOST of these hormones, then ONLY big lifts cause release of these hormones. They will naturally cause more increase because you’re working the largest muscle groups. If you’re working on smaller muscle groups, you presumably don’t need as much and a lesser amount of hormone is released. Note that my interpretation is entirely that of a layman newbie.

    @PrimalFit
    “There is nothing more unattractive to a woman then a guy who cares about his body image so much that he has to do curls all day to get bigger arms while neglecting the rest.”

    LOL. Thanks for letting us know what EVERY WOMAN ON THE PLANET feels. That simplifies everything!

    P.S. For those who have this bizarre idea that comment threads should be left as-is for all posterity, I disagree. Internet posts can be alive or dead. Keeping them alive is a beautiful thing :^).

  4. Joe Carbup
    June 29, 2012

    Actually, the discussion of hormone release due to workouts may be moot anyway:
    “Another ‘Bro-Science’ Myth Busted
    “While certain training strategies can spike post workout release of GH (and testosterone and IGF-1), there is no evidence to show that these spikes in any way enhance muscle growth or strength gains.”
    http://anthonycolpo.com/?p=162

  5. Jason
    April 10, 2013

    Great article going to give this a try, just to be clear 15 to 20 sets for chest would be 3 to 5 sets of incline dumbell press, 3 to 5 sets of incline dumbell fly, 3 to 5sets of bench and 3 to 5 sets of dumbell fly?

  6. j
    August 24, 2013

    Rusty,
    Who Is The Athlete In The Picture?

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