Archive for November, 2017

How long does it take to get big and strong? If you do it correctly, it should only take 8-12 weeks.

With an 8-12 week heavy “powerlifting style” training routine, along with extra calories, you should see immediate progress.

This year I started by winter bulk up in Late September and I am already starting to look pretty thick.

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I m going to weigh in on December 1st, but I am sure that I have gained at least 15 lbs since Labor Day. Of course some of it is fat, but is also a lot of it is solid muscle. So far I have hit the following lifts:

  • 295 bench
  • 70 lb dumbbell curls
  • 85 lb dumbbell shoulders
  • 475 lb deadlift
  • 255 lb squats

Although these numbers aren’t great, I still have at least 12-16 weeks left in my winter training and I plan on getting a lot stronger.

So how to we guarantee that you are going to get big and strong? It depends on two key elements:

  1. You need to lift heavy weights.  None of that high rep nonsense, low, heavy-ass weights with a lot of rest
  2. You need to gain weight.  Try not to look in a mirror as much but focus instead on gaining weight week after week until you  have enough mass.

If you are lifting heavy weights and eating extra calories, it is impossible to not gain solid muscle.

Once the end of winter rolls around I will start to cut down in calories and increase my cardio workouts to get ripped for summer.

The name of the game is to keep as much mass on as possible while burning off all the body fat.

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-John

P.S. I should have a new website coming out in early 2018!

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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Muscle confusion is a common term used today by many bodybuilders and it does have some merit when done correctly.

The basic premise behind muscle confusion, is that your body will start to get used to the same exercises and you will need to change your routine to stimulate any further growth.

Do I use muscle confusion? Sort of.

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But to be honest with you, the best exercises are the heavy powerlifting basics; bench press, squats and deadlifts.

Arnold Schwarzenegger was deadlifting over 700lbs in his prime and Ronnie Coleman was deadlifting over 800.  If you can’t deadlift over 400lbs then I have news for you, you need to get stronger.

The same goes for bench press and squats.  If you can’t bench press over 300lbs, your chest will never grow large enough.

So in reality, I find that most bodybuilders need more muscle consistently, rather than muscle confusion.

But, I do use muscle confusion with my secondary exercises.  For example, after bench press I will usually add a secondary exercise.  Typically, it will be either dumbbell inclines, fly’s or sometimes pause reps.

This winter I am also starting to rotate my shoulder routine.  Last week I was able to work up to 85’s for 3 reps.  This week instead of going for a 90lb single, I decided to switch to dumbbells for chest on a flat bench. Although it’s not directly shoulder related, I decided to switch to a similar exercise for several weeks, until I switch back to shoulders.

The best part about starting a new exercise, is that you should go up every week for the first several weeks.  So in effect, you are guaranteeing strength gains.

For running, again I believe in consistency over confusion, but I will try to vary the speed.  By adding sprints, tempo runs and hill repeats, you can burn off a ton of extra fat.

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So overall, do I believe in muscle confusion? Yes and No.  Just as long as you recognize that there is no substitute for the heavy compound exercises like bench press, deadlift, squats, shoulder, incline and barbell press.

-John

P.S. I should have a new website coming out in early 2018!

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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I am now officially a month and a half into my winter bulk up and so far it is going great.

My only disappointment so far has been with my bench press.  I definitely have some type of permanent shoulder and elbow damage that is affecting my ability to go super heavy.

I have been experimenting with different types of grips and techniques for my bench press and although I have been able to eliminate a lot of the pain, it still sets me back several weeks on making progress.

I am starting to realize that if I ever want to reach my record of 355 lbs, I am going to have to change the way that I train.  For decades I have driven most of my power from my chest and shoulders, but going foward, it looks like I need to focus on my triceps.

I will always have a strong bench press, I just cant guarantee that I will break my old records. Of course, I will never stop trying.

My shoulder press has been going surprisingly well.  Even with all my shoulder and elbow problems, I was able to get up to 85’s in shoulder press almost immediately.  Last winter I peaked at 95 lbs dumbbells, so I am only 10 lbs away and I have 4 and half months left.

For the squat and deadlift, I have been killing it.  I have already deadlifted 475 lbs and today I squatted 255 lbs pretty easily.  My back and knees are feeling pretty good, so I should be able to hit some decent numbers.

Overall, I can’t complain.  I am gaining body weight and my lifts are within striking distance of my winter goals.

I need to eventually decide when to cut back.  The last several years I have starting cutting up on St. Patrick’s Day.  I will have to decide if I want to start cutting up earlier or allow myself to go longer into the Spring.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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There are only two options in life; either you are religious and believe in some type spiritual power or you believe that when you die, you die.

If you go the religious route, then you will focus solely on your spiritual side and make it your number one focus in life.

If you find yourself in the latter category, then you will live like there is no tomorrow.  Not that you want to die, but you don’t need to “hold back” on anything in life.

I personally feel that 98% of the population fits within the middle of each.

Nobody is 100% dedicated to anything, but the few people that can come close, can be extremely successful.

The Pope was most likely very dedicated.  The same can be said for Arnold Schwarzenegger or Bill Gates.

When it comes to the gym; unfortunately most people are also in the 98% middle ground.  In other words, they don’t really make any progress.

For this winter bulk up, I have come to the conclusion that life is too short to mess around.

I am either lifting weights, or I am not.  I am either getting strong or I am not.

You are either running faster or you are not.

You are either burning off body fat or you are not.

When you start viewing life in absolutes, you can remove the emotional bullshit and stigma’s attached and accelerate to your goals.

So far this year I am already close to a 500lb deadlift and a 300lb bench press.  Since I have decided to stop messing around, I am almost at my St Patrick’s day goals months ahead of schedule.

Next year, I also plan on adding the same focus on other area’s of life.  Whether it is getting stronger, saving $20K, starting a new business or finding a new job.

Stop bullshitting and get it done.

There is no time to mess around.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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