almost got it....there is no 12-15 seconds of rest after the 2nd set...every set after the 2nd set is part of the drop set which has absolutely NO REST between those reps. You are burning it out and forcing the muscle to fail.

Ok so to make sure I got it.

Lets say my 100% is 100lbs

15 x 30lbs

12-15sec rest

80lbs x max
80lbs-20% x max
80lbs-20%-20% x max
80lbs-20%-20%-20% x max *should be around 30lbs*

Then I'm done with the exercise or that's 1 set?

then ur done with the exercise. perfect.

Thank you M. Raynor.

I am glad to say that I am pleased with the program you gave me.

Hitting the gym in about an hour.

Wish me luck

I never actually looked at the sticky topic but I was wondering if you could help me out a bit?

I'm actually trying to gain weight, and I've been looking at videos for days and days to get a clue on what I should start with and keep at a good paste with.
I also recently just read about your protein at 20% of lbs.

Right now, I weigh 110 but I want to get in a lot.

My daily intake is
Breakfast - Bagel + 4eggs
5x a day food - Rice + Chicken tenderloins + Vegetables [ Broccoli and Carrots ]

The fruits I eat during and in-between are bananas and oranges. All of my advices given to me tell me that I need to take supplements and so forth, but I don't want to take any of that but to gain weight naturally and muscle-up naturally without taking these Creatine and such. Could you advice me any further on maybe a different meal setup? I'm clueless as to whether this is bad for me or not because in the post you said that more than 20% of your weight in protein could be bad for you and I think my breakfast alone breaks like 30-40 protein?

hey raybay, so my initial starting weight is 200, now im down too 187. i can notice a little difference looking in the mirror ie i look a bit skinnier but im still relatively fat....my jeans are becoming really loose on me now too though. anyways, visually i cannot really see a BIG difference as much as id like even though im down 11 pounds? should i expect to see some?? or is it that i am just carrying alot of fat and really not that much muscle ?? anyways...........

im still doing the 3 day split and cardio 5 x a week, i would like you to look at my split again and tell me if i should continue or change it up (id like to see better results visually- unless it just takes more time)


CHEST/BACK - Flat Bench / Incline DB bench / Decline DB bench / Barbell Deadlift / Lat Pulldown / Barbell Row / Seated Cable Row -

SHOULDERS/LEGS - Military DB Press / DB Shoulder Shrugs / Seated Arnold Press / Shoulder Raises / Barbell Squats / Laying Leg curls / DB lunges / DB Calf Raises -

ARMS !!! - EZ-Bar Curls / DB concentration Curls / Seated Hammer Curls / Dips / Tricep Cable Pulldowns / DB Tricep Kickbacks -

im doing 5x5 on the core and big workouts, 8x12 on the other ones, should i change the rep scheme or workout exercises?

like i said, im still fat, and i really dont want to drop down very low to become toned....id like to maintain at least over 170 while being cut, is this possible? how might i go about it?? (like i said im currently 189 now )

thanks.

So I'm looking to bulk up at the moment but my body-type is a Endomorph. So would the hardgainer diet and exercise still be good for me or?

Hey there.

First of all, supplements are natural - they are merely giving your body specific nutrients at specifics points during the day to maximize your gains and long term health, etc. However, they are not necessary for bulking up.

if you really want to gain some solid mass, please follow these guides below:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=330745031
Abs Workout Routine

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=332710367
Creatine Dosing

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335896241
Bulking Diet, workout, and supplement guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=342289401
Supplement Guide

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345094501
Hardgainer Diet and Exercise Guide

Hey raynor, awhile back i told you about the electronic scale, and it was inaccurate. you said if i posted pics, you can give a good estimate to my bf %

I'm 5' 8'', ~ 165 pounds.

I been drinking about 12 cups of whole milk a day for 1 and a half month, some times its 6 cups a day, there was a few times i drank 15 cups, only a few days that I didn't drink milk at all. This is on top of regular meals. I gained about 15 - 20 pounds since mid december of 2010. (i started around 147 - 149 pounds)
Although I haven't maxed out on any lifts yet. I estimate that my 1 rep max for bench is around 165 - 170, squat 230 - 250, deadlift about 300 - 315, overhead press 115 - 125. I can do ~ 5 - 7 good form full range of motion pulls up.

could you approximate my bf %?

http://img59.imageshack.us/img59/7237/20110214152930657.jpg

http://img9.imageshack.us/img9/241/20110214152937048.jpg

http://img714.imageshack.us/img714/4662/20110214153022097.jpg

http://img828.imageshack.us/img828/829/20110214153406318.jpg

Would you suggest a cut? or keep going, I bought 1% reduced fat milk yesterday when i went shopping.

my diet is this:

2 scoops of whey w/ water + 1 cup of oatmeal + 1 banana
~ 200 g of pasta + 5 eggs + 4 cups of whole milk
1 peanut butter sandwich (with as much peanut butter as i can cram into the sandwich) with whole grains + 4 cups of whole milk
4 cups of whole milk + 1 scoop of whey before bed.

Idk about my water level, but according to the scale it varies between 52% and 55%. My BMR according to the scale (if that matters is about 1800 - 1850)

This post was edited by MegaVovaN on Feb 14 2011 04:05pm

Crazy story. Why did the guy come after you to begin with though? What provoked the situation?