T Nation

Stop Dicking Around...

This pretty much says it all.

Stop obsessing over pointless details, minutia and attempting to ascertain the secret of suddenly being 200 plus pounds of ripped… The secret is that there is no secret.

[i]The Secret
by The House

You want to know the secret? The secret to getting huge? Bro, there are no fuckin secrets. Sorry. People always want that secret exercise, secret diet, or little secret pill.

All the shit that works is right out in front of your face. You just got to open up your eyes to see it. There aren’t any short cuts or any fucking free passes. You got to roll the dice and move one step at a time.

Everything that is good and worth doing takes time and effort. So don’t waste your time looking for that secret, because you will find yourself treading water.

Here is what a little birdie told me once, take it back to the basics. Basic training, basic nutrition and basic supplementation is the way to go. Let’s face it the basic shit works. That is why you need to make sure your basics are covered from front to back.

We all have different training techniques and training goals, but lets face it the basic old school exercises work. They should be used in your training arsenal. The basic core exercises have given many the results we are all looking for.

There are a ton of new jazzed up machines out there that can help, but they should not replace the hard shit that works. Don’t get me wrong you can use them but don’t rely on them for the best results. Here are a few exercises that you should have in your training each week. To start it off right.

You don’t know squat if you don’t squat. This is how big wheels get rollin. The free weight squat Is a great mass builder and if you skip out on this exercise don’t bitch when you are walking on twigs.

I always look forward to the days after squatting because it feels great not being able to sit on the shitter with out thinking about that last set of deep ass squats. Now, who doesn’t like that shit?

Deads for life. In my book deads are great for overall thickness and mass. Hands down there is no better feeling than pullin some big weight off the floor.

Bench, don’t be a benchwarmer. The good old bench press is a must for developing a thick chest. The bench press should be a staple in your chest training routine.

Keep it straight with straight bar curls. The straight bar is great for overall mass–mass on the big guns we all wish we had.

Crush your skull crushers. Skulls will build you the horseshoes of a Clydesdale.

Don’t let your shoulders go M.I.A. Do your standing military presses. Overhead strength is something that is earned. The heavy military press is a must in getting massive delts.

These are the basics that you should not miss out on in your training. Keep it simple with the core exercises and incorporate them in your training to see serious old school results.

Supplements and nutrition go hand in hand. These are two things that can make a big difference in your training. You can beat your ass up in the weight room and if the supplements and nutrition are not on point then you will not see the results you want.

When it comes down to nutrition the basic shit works here to. If you want to gain take in more quality calories than you are burning. To lose, burn more calories than you are eating. It’s that simple.

Try to get six meals per day with quality protein and some carbs. If you are trying to gain eat more carbs, and if you want to cut eat less carbs. For your proteins try good old eggs, fish, beef, chicken, or whey shakes.

For carbs try to get most of them from oats, brown rice, white rice, sweet potatoes or even white potatoes. Mix it up and try different combos to see what works best for you.

Keep it simple when it comes to your training and supplements and you will eventually get the results you seek. When shit starts to go wrong take it back to the basics.[/i]

AnimalPak actually has a lot of really good insightful articles on their website.

reason being… all of their authors actually ARE huge guys. Everything they write is based on personal experience.

ah yes i always get asked about the secrets for physical progress

to which i reply “months/years of consistent dedication and pain every day”

at which point they lose interest of course

you can’t “teach” intensity

That about sums it up perfectly.

Would the house be Erik F. the new pro?

[quote]mr popular wrote:
AnimalPak actually has a lot of really good insightful articles on their website.

reason being… all of their authors actually ARE huge guys. Everything they write is based on personal experience.[/quote]

im a huge fan of universal nutrition. any facebook fans may appreciate this, where it says religious views, i have :animalpak

[quote]Scott M wrote:
Would the house be Erik F. the new pro? [/quote]

Yeah, Erik Fankhouser I believe. Articles could be ghostwritten, although he does post a shitload on his magazine’s forum (md) and is said by Ron Harris to be one of the few who writes it himself (before editing) instead of having Harris write it.

Not sure how true that is though. Decent but boring article. Old lifters already know all of it, and youngsters won’t want to hear it.

[quote]Dylanj wrote:
im a huge fan of universal nutrition. any facebook fans may appreciate this, where it says religious views, i have :animalpak[/quote]

Haha good stuff. They are definitely very serious about their training and general training philosophy over there.

The only thing that rubs me the wrong way about the animalpak guys is that they seem to be the “emo boys” of bodybuilding.

They’re so negative and profane… It’s probably the one thing to turn me off when I read the articles.

[quote]BlackSabbath wrote:
Scott M wrote:
Would the house be Erik F. the new pro?

Yeah, Erik Fankhouser I believe. Articles could be ghostwritten, although he does post a shitload on his magazine’s forum (md) and is said by Ron Harris to be one of the few who writes it himself (before editing) instead of having Harris write it. Not sure how true that is though. Decent but boring article. Old lifters already know all of it, and youngsters won’t want to hear it.[/quote]

Erik isn’t a bumbling idiot so I’m sure he could write it, however he does not seem like the type(after videos I’ve seen of him) that types shit and ass every sentence… very quiet and humble.

[quote]mr popular wrote:
Dylanj wrote:
im a huge fan of universal nutrition. any facebook fans may appreciate this, where it says religious views, i have :animalpak

Haha good stuff. They are definitely very serious about their training and general training philosophy over there.

The only thing that rubs me the wrong way about the animalpak guys is that they seem to be the “emo boys” of bodybuilding.

They’re so negative and profane… It’s probably the one thing to turn me off when I read the articles.[/quote]

yeah but their advertisments give me chills, because of how dark and emo they are. i dont really consider them emo though, i consider them the bad boys (no homo) of bodybuilding.

They definitely have some really great photographs. I especially love their emphasis on black&white photos.

Here a link to the journey with some of my favorites for everyone to look through:

animalpak.com/journey/index.cfm

[quote]Dylanj wrote:
mr popular wrote:
Dylanj wrote:
im a huge fan of universal nutrition. any facebook fans may appreciate this, where it says religious views, i have :animalpak

Haha good stuff. They are definitely very serious about their training and general training philosophy over there.

The only thing that rubs me the wrong way about the animalpak guys is that they seem to be the “emo boys” of bodybuilding.

They’re so negative and profane… It’s probably the one thing to turn me off when I read the articles.

yeah but their advertisments give me chills, because of how dark and emo they are. i dont really consider them emo though, i consider them the bad boys (no homo) of bodybuilding.[/quote]

I really don’t get the ‘emo’ vibe either. What I always see is a gritty, industrialized gym that no commercial-gym goer would ever step in to. They do make great articles, too.

I like the Facebook religious view, I think mine has been “Pillage and Destroy” for a while now.

It’s their image. They deliberately have that grungy ghetto feel to their stuff because it makes them unique in a way.

I am sure Erik, Frank, etc are not that ‘depressed’ in real life and probably joke around and are pretty chill when not on camera.

[quote]mr popular wrote:
Dylanj wrote:
im a huge fan of universal nutrition. any facebook fans may appreciate this, where it says religious views, i have :animalpak

Haha good stuff. They are definitely very serious about their training and general training philosophy over there.

The only thing that rubs me the wrong way about the animalpak guys is that they seem to be the “emo boys” of bodybuilding.

They’re so negative and profane… It’s probably the one thing to turn me off when I read the articles.[/quote]

I Don’t know about negative, every poster I saw on their site pumped me up…

Well the interesting thing is that all of the forum members are very helpful, positive people, and most of the threads you will go into there will be at least one professional bodybuilder giving their input.

Why on alot of their programs do they do isolation before compound?

It’s very cool site though, with some nice info

[quote]silverbullet wrote:
Why on alot of their programs do they do isolation before compound?

It’s very cool site though, with some nice info[/quote]

Mind giving an example?

[quote]Cephalic_Carnage wrote:
silverbullet wrote:
Why on alot of their programs do they do isolation before compound?

It’s very cool site though, with some nice info

Mind giving an example?

[/quote]

EG: Leg Day

Leg Ext
Hack Squat
Leg Press
Squat

Lying Leg Curl
Standing leg Curl
Stiff Leg deadlifts

They do squats last because the quads will be tired and they don’t need to use as much weight to hit it.

On Back Day
Pull Downs
Barbell Row
One Arm DB Row Supersetted with Hammer Strength Row
Deadlifts

Deadlifts are done last for the same reason as squats

Now I know why they doing it. I was just wondering how it effects strength though? I want to build LOTS AND LOTS of muscle but I also like be strong.

If I’m doing squats and dead last (which is the exaxt opposite of how I currently do them) How will strength be effected?

Or does it in essence make you stronger? because you doing the hardest movement when you exhausted, you will be much stronger when you do the movement fresh?

I’m going to be giving this method a try. It’s the only way I will truly know how it effects me.

All in all I think they have some good programs, with some good ideas

Any theories on the above method?

I always believed Squats were king for building leg size.

I always read/heard how squats help build muscle across your entire frame.

I’m worried that by doing squats last I lose out on this?

I need an educated/experienced response please

Since nobody else answered you… I like it.

How tired are you after a set of pulldowns honestly… winded, lats pumped but come on… you aren’t dead. How about dead lifts for 5-10 reps all out? Probably leaves you bent over gasping for air and the muscles should be fried.

Would you rather A) know that once your hardest lift is done you can walk out of that gym and have nothing to hold back or B) start your workout with it and either hold back a little because you’ve got 2-3 other exericses to do for that bodypart or go all out and need 10-15 minutes to recover before you go on.