To the person who asked about supplements, just so you all understand, my personal opinion is they are by and large uneeded. Your body responds best to real food, and it has all the nutrition you need for growing muscle and losing fat. that being said, I do use protein and a dextrose and maltodextrin supplement for post workout recovery shake. Because of convince more than anything. I could make chicken and rice and the body would respond just as favorably but already spend too much dam time cooking and the powders are cheaper.
Workout has changed a bit from when I first started. First 2 months was straight volume compounds. I had a 3 day split. Push, Pull, Legs. With the focus of Push being Barbell Bench press and Barbell Military press, Pull with the focus being Deadlifts and Barbell rows. And Legs with the focus being Squats and Lunges. I did very little isolation work, 80% of my workout was compound movements. I would workout 4-6 days a week, and just cycle through my 3 day split one workout after another.
After 2 months of that, the volume caught up to me, and I was able to lift heavy enough that I would need a lot more rest. So I went to a 4 day split. I'll be honest, I didn't like it very much, and didn't even have anything in particular set in stone as every week it changed trying to make it work, but it was a typical bodybuilder type split like shoulders and legs one day, and chest and bis another, etc etc. I've come to the conclusion that for beginners, this is a crap way to train, and it really did nothing for me.
Last 2 months, I've been doing a modified Westside for Skinny Bastards 3. The only real difference is I split their Max Effort Upper Body day into 2 days. Max Effort Push and Max Effort pull. So I now train 5 days a week. 3 days where my focus is pure strength for my big compound lifts, where I go for a 1rep max every second week. And 2 days a week where my focus is pure power. So for power leg day for example, I'll toss 95lbs on my back, and try to jump as high as I can, over and over. for repitition upper body, I'll toss on 50% of my 1rm and try to fire off reps as fast as I possibly can trying to build that power. For back I'll do kipping pullups and chinnups (where you just try to do them as fast as you can). Tabata pushups are great too. (20seconds where you do as many pushups as fast as you can, 10 seconds rest. repeat 5x)
I truely find this routine to be the most amazing thing for my sucess. Too many people at the gym just do there 3x10 routine and wonder why gains come so slow or none at all. It's cause when you're doing nice slow controlled reps, you're doing jack for building power. And you're not going to be able to increase your weight until you learn to get that explosive power in your movements. Training for strength and power together, has cause all my personal bests to be shattered in the previous 8 weeks.
Hope that answers your questions. And thanks for all the compliments guys. I'm sure I'll be updating again in another couple months.
Well done!
super super ripped!!!
Holy!!! You are smokin' now...
