For those of you looking to get big.....

[koto_ryu]

http://www.ironworkout.com/20_rep_squat.htm

I am having a friend start on this as well so I will keep you updated as to how well he is doing to prove that it works wonders.

[Celtic)(Lamont]

Yeh i would agree with the milk thing i down about 2 pints a day.........i dont know the science about it but when you exercise your legs they release a chemical which helps growth (somethin bout their size so they release more) but anyway id be up for tryin it...... but is a days rest bettween leg exercises enough recovery especially if you do running or skipping everyother day bettween lifting?

[koto_ryu]

I'm experimenting with a buddy of mine to show you how well it works. He's a drum instructor but has never really exercised regularly (no sports in HS, nothing since) but lately has been kettlebelling with me for a few sessions. Here's his beginning measurements (rounded to nearest 1/4", hopefully I didn't **** these up):

Neck: 15.5in
Shoulders: 22.25in
Chest: 37in
Stomach: 28.5in
Hips: 37.5in
L. Bicep: 13in
L. Forearm: 11.25in
R. Bicep: 13in
R. Forearm: 11.25in
L. Thigh: 21in
L. Calf: 15.25in
R. Thigh: 21in
R. Calf: 15.25in

Height: 5'8 1/2"
Weight: Dunno yet, he's letting me know tonight

Here's the workout plan:

He will do two warm-up sets of five reps at 50% the weight he plans on using for his 20 reps (he's starting off with about 120lbs for full squats, so we'll probably warm him up with 65lbs). Then we'll throw on the 120 and get him to do 20 full squats (ass touching calf). He takes deep breaths in between each one and can take as long as he wants to finish that set. Every workout we'll try to add about 5lbs, him going as hard as he can until he can't do anymore, then we'll take off the extra 5 and let him finish.

After the squats, he does 20 reps of barbell pullovers with just the barbell (it's only to expand his ribcage, it'll never be anything more). After that, he will go through a circuit course of the following:

Max pullups
One minute rest
Max dips
One minute rest
Max decline bench crunches
One minute rest

Repeat three times, then he's done.

For diet, it will consist of the following:

Breakfast
4 eggs
2 slices of toast
1 glass of milk

Snack
Bran Muffin
1 glass of milk

Lunch
Sandwich (i.e. meat, cheese, tuna fish, etc.)
piece of fruit
1 glass of milk

Snack
Granola bar
Slice of cheese
1 glass of milk

Supper
Meat (i.e. chicken, beef, pork, etc.)
Pasta, Rice, or Potatoes
Cup of veggies
1 glass of milk

Snack
2 slices of toast
1 glass of milk

He'll be hitting the gym with me Mon, Wed, and Fri, and since this works pretty well, we'll try doing measurements every 2 weeks. If thats too small of an increase, we'll do every month. He wants about 20lbs on his frame then we'll see from there.

(NOTE: This is the exact same routine as http://www.ironworkout.com/20_rep_squat.htm so if anyone else wants to try, by all means.)

[Broadsword2004]

Looks great, thanx; also, here is a sure-fire way (for me anyhow) to gain in pullups if anyone wants to read it:

If your pullup number is stagnant, do this: do 3 straight days of 30-40 pullups. Do as many as you can, then rest 2-3 minutes, then knock off as many more as you can, rest 2-3 minutes, etc....keep doing this until you get to 30. And do REAL PULL-UPS. Do them at a very moderate speed, none of that speedy stuff where you just drop down, pull up, throwing your legs into it or using momentum, drop down again, etc.....LOWER yourself down to a DEADHANG, then pull up, then lower down to the deadhang again, etc.....do the same thing the second day. By the 3rd day your back will probably be starting to get fried and your maximum pullup number may have decreased a little. Do the same thing as above.

Now, rest 2-3 days (whichever feels better). Then go do 3 straight days of pullups again, doing 30-40 each day (stick to 30 moreso than 40 if your back is weak).

This program I stumbled across after someone told me that to gain in pullups, just do 30 everyday. I tried that, but my back died on the third day, so I rested 2-3 days, then came back and repeated the process, then after 2 weeks, I'd increased my pullups by 2 reps.

[EmptyneSs]

i dont think pullovers expand the ribcage. isnt that a myth? i dont think ur ribcage actually expands.

[Broadsword2004]

No, it does expand the ribcage for real according to Pavel; he says it is a myth that it is a myth.

[Broadsword2004]

Yeh i would agree with the milk thing i down about 2 pints a day.........i dont know the science about it but when you exercise your legs they release a chemical which helps growth (somethin bout their size so they release more) but anyway id be up for tryin it...... but is a days rest bettween leg exercises enough recovery especially if you do running or skipping everyother day bettween lifting?

Remember though milk is high in saturated fat, so I'd drink low-fat milk.

[LeeBoy]

Dame that sound good I will star working with this "Ruting" see how it will in corporate into my work out.

[koto_ryu]

This program I stumbled across after someone told me that to gain in pullups, just do 30 everyday. I tried that, but my back died on the third day, so I rested 2-3 days, then came back and repeated the process, then after 2 weeks, I'd increased my pullups by 2 reps.

You could just do them throughout the day as well. Every time we'd head back to the barracks for training, formation, or whatever during school we'd have to do our max set of pullups each time we ran by. By the time I left there, I went from 18 to almost 30 pullups.

[shirase]

ribcage

yeah its true that pullovers expand the ribcage. I was reading in one of the "guvanator"'s books and he said they helped him gain alot of inches on his chest. He says that the tissues between the ribs stretch. However, he said that it only works when you are young, he said it would probably be hard to expand your ribcage when your older because the tissues would be less flexible.

[LeeBoy]

around wat age is it good?

[shirase]

he said it would be better late teens and early twenties. I dont know if its true though, you could probably expand your ribcage beyond that age but it would probably take longer to see results.

[LeeBoy]

ok I going to star doing this tonight then.....I want to see what my limmit.

[Broadsword2004]

You could just do them throughout the day as well. Every time we'd head back to the barracks for training, formation, or whatever during school we'd have to do our max set of pullups each time we ran by. By the time I left there, I went from 18 to almost 30 pullups.

So you mean do like a couple spaced out max sets everyday??

[koto_ryu]

So you mean do like a couple spaced out max sets everyday??

Yeah, if you've read any Pavel, he calls this "greasing the groove." Say you can do 10 pullups and that's it. Throughout the day you do about 3-4 pullups every two hours or so (he says a little less than half your max rather than max effort) and end up pumping out about, we'll say, (12 hour day x 4 = 48). You basically did 48 pullups that day and aren't even really sore. So you do that all that week and notice, hey, 3-4 isn't cutting it. So you bump it up to about 5-6 next week (so more like 72 in a day). You go and max test yourself out and find out, whoa, you just bumped up about 5 or 6 pullups! Works well with any exercise.

When I was preparing for airborne school, I did this without even knowing it. I was going through Marine Combat Training and whenever we had down time I'd do pushups to keep warm (because it was pretty damn cold when I went through). I also knew I had to take the Army PRT and, being a Jarhead, their maxes were our minimums (so 100 pushups in 2 min minimum, 100 situps in 2 min minimum, and like a 12:00 1 1/2 mile run), so I was doing lots of them throughout the day to get ready. I went and took the test and I got 193 pushups (missed 200 by 7! :P), which was pretty damn good.

Needless to say, I got into Airborne school