*** Professional BBing x Avanzati ***

[DORIAN]

E' quello che ho fatto io e mi sono trovato bene.
Il merito, però, è tutto del Doc: io ero ancora in metabolica per paura di star male........

lo so lo so..si diventa carbofobici ma la paura nn fa altro che aggiungere stress organico..
uno step razionale cn una scalata sensata fa si che passino a paura e che avvenga un adattamento intelligente dell'organismo ai carboidrati e all'intake calorico in surplus...
io vado bene sui 200-100g cho die ma per una questione estetica "mia" mentre intestinalmente ora mi concedo bibite ligth-pasti cheat(uno a weeks)massicci,e alimenti che poco tempo fa era PROIBITI mentre ora tollero tranquillamente...

[dr.j]

Esatto Fabio.....e nessuno poi considera i disturbi dati da un eccesso di grassi......anche a livello intestinale......combinami un pasto molto grasso, con spezie, grassi omega6......oppure lattosio......e mi rovino per ore

[DORIAN]

anche qui difatti si puo' arrivare anche a 100-90g die ma ben dilazionati cn picchi massimi di 20-25g esagerando...

[EGMario86]

infatti Matt considerazioni mie sulla wm uguali al doc... considera che nei consigli dati a un atleta avanzato di dante (credo cedric mcmillain) gli ha detto di tenere la WM anche quando si cambia la blast in modo da cercare di proseguire per MESI su quell'esercizio...

vi posto l'articolo completo dopo intanto sottolineo questo punto sopra detto:
EVERY SINGLE TIME YOU DO THIS LATERAL MACHINE YOU MUST/MUST/MUST/ MUST/MUST further this ahead weight wise or reps wise. You try like hell to always keep it in the 20-30 rep range but the
weight always goes up 5-10 lbs next time when you get over 20
reps with it.
Over months and months and months of fighting up in weight in
the 20-30 rep range you will start falling under that range and
then you make the battle to the death 15 reps (every time you
get 15 or above you go up 5-10lbs next time shoulders comes up).....and then sadly down the road youll start falling below
15 reps and the battle is to stay above 10 reps, anytime you
hit 13,14,15 or more you add a 5lb plate for next time....and
your fortitude takes over from then on....because once you fail
at anything 10 reps or below ......It wont matter because by then youll be almost doing the whole rack and your delts should look dramatically larger/rounder

You should be on this exercise for 6 months if not a year
fighting the uphill battle. Sometimes the choice will be to go
for more reps with the same weight and that will be the right
choice but most of the time its you working your way up that
weight stack so keep that in mind.

If you rotate those 3 main pressing exercises and then use that
lateral machine everytime after (starting out at about 20-25
reps with lets say 100 lbs and over months and months of time
banging away at it until you get to the point that you are using the whole stack for 15-20 reps, I promise you Cedric you are going to have monster side delts.

[EGMario86]

***Biceps......this was in response to Ced's emails after i asked him what he was currently doing and some other pertinent questions......I talk in caps in response so the person knows who is who by my large letters compared to his lower case font. I didnt like some of the exercises he was choosing because i dont think they lent itself to what he was after

Again its jumbled because im cutting and pasting my response to him.....


I LOOK AT THINGS LIKE THIS--IF THE BREAD AND BUTTER MOVEMENTS HAVENT GOTTEN
IT DONE IN THE LAST 5-10 YEARS THEN YOU KIND OF HAVE TO GET WEIRD WITH THE
EXERCISES--IF I WAS YOU I WOULD DO SOMETHING LIKE THIS

DAY ONE FOR BICEPS

1)STANDING ALTERNATE DUMBELL CURLS BUT WITH THUMB AND FOREFINGER PRESSED
AGAINST THE INNER PLATE AND A BIG SPACE BETWEEN YOUR PINKY SIDE OF YOUR HAND
AND THE BOTTOM PLATE (WHAT THAT DOES IS MAKE IT HARDER TO SUPINATE THE
DUMBELL = INCREASED SIZE) SO I WOULD DO ALTERNATE STANDING DUMBELL CURLS
WITH A LITTLE BODY OOMPH FOR 20 TO 25 REST PAUSED REPS....YOU START WITH THE
DUMBELL IN THE HAMMER POSITION AND SUPINATE AND CURL IT UPWARD

WHICH IS (AFTER WARMING UP THRU PROGRESSIVE SETS) YOU DO 12-15 REPS TO
FAILURE (PUT DUMBELLS DOWN AND TAKE 15 DEEP BREATHES) ANOTHER 6-8 TO FAILURE
(THEN AGAIN 15 DEEP BREATHES) AND THEN 3-4 TO FAILURE AGAIN

THEN I WOULD DO THESE
FOREARMS
2)REVERSE GRIP CABLE CURLS WITH ONE ARM---USE THE HANDLE THAT COMES WITH THE
CABLE CROSSOVER ATTACHEMENT. ITS ACTUALLY A ONE ARM REVERSE CURL BUT YOU
HAVE TO KEEP YOUR WRIST FROM SAGGING AT ALL AS THAT DEFEATS THE EXERCISE, SO
YOU FLEX YOUR HAND UPWARD AT THE BEGINNING OF THE MOVEMENT. AGAIN EXPLAINED
ITS ARM COMPLETELY STRAIGHT -PULLEY IS AT YOUR FEET --TENSION SHOULD BE
THERE RIGHT FROM THE START SO STEP BACK FROM PULLEY UNTIL THE TENSION IS
THERE--FLEX WRIST/HAND UPWARD AND THEN CURL TO THE TOP AND THEN RESIST 6
SECONDS DOWN---YOU WANT A STRAIGHT SET OF 12-20 REPS ON THESE---THERE IS NO
OTHER EXERCISE THAT WILL MAKE YOUR UPPER FOREARMS LARGER THAN THESE --BUT
YOU WANT TO DO SMOOTH REPS NO JERKING HERE OK---IF YOU CAN FLEX THAT
HAND/WRIST UPWARD AND THEN CURL--THESE WILL BE SO MUCH EASIER TO DO---START
WITH LIGHTER WEIGHTS WITH THIS (IT STILL WILL WORK BECAUSE ITS MUSCLES THAT
ARE NOT WORKED MUCH)--IM TALKING 10-30LBS TOPS STARTING OUT OK.... HERE IS A
VIDEO OF THEM I MADE BECAUSE PEOPLE WERE GETTING CONFUSED
http://www.youtube.com/watch?v=nf3k-...eature=related

*****sidenote for you guys in Intensemuscle....take a look at Cedrics forearms on the first page, or any DC guy Ive trained and you tell me if these didnt work

AND THEN I WOULD DO A THIRD EXERCISE....A WIDOWMAKER EXERCISE STRAIGHT
SETTED....I USE A WIDOWMAKER EXERCISE WHICH IS AN EXERCISE KIND OF LIKE THE
LATERAL MACHINE WE DID FOR SHOULDERS--HIGHER REPS THAT COME DOWN OVER TIME
AS THE WEIGHT GOES UP.....IF IT WAS ME I WOULD DO A SPIDER BENCH EZ BAR
CURL, OR HAMMER DUMBELL CURL OR PREACHER MACHINE CURL BUT I THINK FROM THE
VIDEO I SAW AND YOUR ABOVE EMAIL YOU SEEM TO LIKE THE CONCENTRATION CURL SO
I WOULD DO THAT FOR 20-25 REPS STARTING OUT BUT I WOULD USE A LITTLE BIT OF
BODY OOMPH ON THE TOUGH REPS TO GET THAT DUMBELL MOVING

THEN NEXT TIME YOU COME IN TO DO BICEPS I WOULD DO THIS

1) EZ BAR DRAG CURL --BUT I WOULD DO THESE A CERTAIN WAY OK---THIS IS HOW
IT IS DONE--WITH A NORMAL WIDTH GRIP YOU CURL THE WEIGHT UP (MAKE SURE YOUR
CHEST IS STICKING OUT AND SHOULDERS BACK) UP TO THE TOP AND THEN LET YOUR
ELBOWS DRIFT BACKWARD AND LET THE BARBELL SLIGHTLY DRAG DOWN YOUR CHEST AND
STOMACH UNTIL YOUR ARMS ARE FULLY STRAIGHT AGAIN (THEN REPEAT) ....LIKE
ALWAYS YOU DO PROGRESSIVE WARMUP SETS AND THEN HIT A HARD SET OF 20-25 REPS
REST PAUSED --THESE ARE CALLED BODY DRAGS AND THAT NEGATIVE THAT SLIGHTLY
DRAGS DOWN THE TORSO REALLY DOES ALOT OF CELLULAR DAMAGE AND REMODELING.
AGAIN CURL UP NORMALLY AND RESIST THE NEGATIVE SOFTLY DRAGGING IT SLOWLY
DOWN THE TORSO UNTIL YOUR ARMS ARE FULL STRAIGHT AND THEN CURL AGAIN

2)REVERSE GRIP CABLE CURLS AGAIN

3) THE CONCENTRATION CURL WIDOWMAKER (OR WHATEVER EXERCISE YOU CHOOSE HERE)
AGAIN

THE THIRD DAY I WOULD GO IN AND DO

1) MACHINE preacher curls(WARMUPS AND THEN A REST PAUSE SET FOR 20-25) BE
CAREFUL ON THESE--DEFINITELY DONT BOUNCE--JUST REALLY SLOW AND CONTROLLED

2) REVERSE GRIP CABLE CURLS AGAIN

3) THE CONCENTRATION CURL WIDOWMAKER (OR WHATEVER EXERCISE YOU CHOOSE HERE)

GIVE ME A DAY TO THINK ABOUT THE TRICEPS AND LOOK THRU THE PICTURES


*****sidenote to the Intensemuscle guys....normally i wouldnt pick the concentration curl widowmaker but Cedric really likes that movement (thats a 3rd of the battle) and he likes to do it with some body oomph to get the dumbell moving (thats the 2nd third of the battle) which is power groove somewhat and because he likes it and can use some body oomph the movement becomes progressive over time with weight used (last 1/3 of the battle).....would i use that movement with Betito or Dusty or Homonuncleus or Scott Mcd or anyone else ..... probably not)
Shoulders


What i would do with you is probably something like this

> 3 different shoulder workouts that you rotate

First one would be
1)Smith machine front press
(warmup like you are and keep doing things like you are
doing....I would probably have you rest pause it for 20 reps
which would be something like this 12 reps to failure, rack it
(take 15 deep breathes)-4-6 reps to failure, rack it (take 15
deep breathes) and then 2-3 reps to failure again and rack
it...... that would equal about 20 reps rest paused.....12 + 5 + 3 = 20
and then rest and then i would have you do
the following (this is what i use to get guys side delts up in size)
2)You take a machine like I included in this email attached
(pictured is the Cybex shoulder lateral) and you dont grab the
regular handles that you see in the picture near the pads....you
grab the metal bars as I outlined in red in the picture. (little
bit lower than the red box i drew but you get the picture)....this makes it very much like a dumbell side
lateral.
Seated and facing the machine (obviously) (after warming up with 1-2 warmups) you take a weight that is insanely hard to do for 20-25 reps straight setted. You have to be true to yourself
here and only count reps where your elbows get even with your
shoulder height at the top of the rep....I do this by watching
for a plate to come up into my point of view....usually when i
see the 100 plate come up to where i can see it...I know i made it.
is how it goes--right in a row (again after warmup with a
couple progressive sets)

a) 20-25 reps straight setted--all the way up to parallel with
shoulders and then all the way down--and these should be brutal at the end of the set to where you might need to pause just for
a second (a true second we arent rest pausing here) to gather
your bearings to get 3 more...2 more...1 more on the journey
after you get past the 15-25 rep mark or so
b)then immediately you do 10 partial reps which will be from the
absolute bottom (for you, everyone is a different width, so your
bottom will be different than most people because you are so
wide) to about halfway up now....so 10 partials from bottom to
45 degrees. (These will hurt) ....and yes there is no
"other"....its 10 partials.
c)immediately after that you do one static hold and there is no
excuses here....YOU WILL GET 30 SECONDS AND YOU WILL MAKE IT.
You go up about 5 inches from the bottom (right below where you did your 10 partials) and you hold it there until you have held it
for 30 seconds. I do this by sitting up straight, flexing my
lats outward and spreading my shoulders and raising them up
and holding. This is the part where you will be squirming on
the seat and probably using my name with profanity...because
this hurts...alot...not a little....alot...(did i say how
painful this part is?)

So you do A, B, C right in a row on that lateral machine
The next time you come in and do shoulders you do
1) Some kind of machine press restpaused for 20 reps like the
Front Smith press above (i know you like the behind the neck
press and you can do that if you want....I just kind of worry
about you hurting your rotator cuff but if you think you are
good to go then use the behind the neck smith press)
2) that lateral machine again
The next time you come in and do shoulders you do

1) Slow Dumbell presses like you like to do (warmup thoroughly
thru progressive sets and) then you rest pause it for 20-30 reps so 12-15 reps to failure, put dumbells down (take 15 deep breathes) then 6-8 reps to failure, put dumbells down (and take 15 deep breathes) and then 3-5 reps to failure = done ---- so you basically took a weight you could do for 12 reps and with a
rest pause you get 27 reps or so out of it
rest
2) you do the lateral machine again like above

EVERY SINGLE TIME YOU DO THIS LATERAL MACHINE YOU MUST/MUST/MUST/ MUST/MUST further this ahead weight wise or reps wise. You try like hell to always keep it in the 20-30 rep range but the
weight always goes up 5-10 lbs next time when you get over 20
reps with it.
Over months and months and months of fighting up in weight in
the 20-30 rep range you will start falling under that range and
then you make the battle to the death 15 reps (every time you
get 15 or above you go up 5-10lbs next time shoulders comes up).....and then sadly down the road youll start falling below
15 reps and the battle is to stay above 10 reps, anytime you
hit 13,14,15 or more you add a 5lb plate for next time....and
your fortitude takes over from then on....because once you fail
at anything 10 reps or below ......It wont matter because by then youll be almost doing the whole rack and your delts should look dramatically larger/rounder

You should be on this exercise for 6 months if not a year
fighting the uphill battle. Sometimes the choice will be to go
for more reps with the same weight and that will be the right
choice but most of the time its you working your way up that
weight stack so keep that in mind.

If you rotate those 3 main pressing exercises and then use that
lateral machine everytime after (starting out at about 20-25
reps with lets say 100 lbs and over months and months of time
banging away at it until you get to the point that you are using the whole stack for 15-20 reps, I promise you Cedric you are going to have monster side delts.

>>>>>>>>> Dante (sorry to be so wordy...I just wanted to explain it right)


TRICEPS (jumbled yet again because im cut and pasting my answers)

IF I WAS YOUI WOULD DO SOMETHING TO THIS EFFECT

STICK WITH THIS ON DAY ONE

> Laying (decline) cambered bar tricep extensions: ****Curtis likes this exercise so thats important to me to keep someone in their likes if i can keep those kinds of exercises in thereI WOULD REST PAUSE THAT AFTER WARMUPS FOR 20 REPS MINIMUM NEVER BELOW 20
REPS SO IT WOULD BE SOMETHING LIKE 14 + 7 + 3 = 24 REPS REST PAUSED....THIS
IS ONE OF MY TRAINEES AND USUALLY HOW I LIKE THE CADENCE OF THEM DONE
http://www.youtube.com/watch?v=c1AZe...eature=related
*****i used Jason Wojo because both him and Cedric have the same prep trainer Kevin Dehaven and are familiar with each other

THEN I WOULD DO HAMMER STRENGTH DIP MACHINE FOR THE WIDOWMAKER LIKE YOU DID
WITH THE LATERAL MACHINE--

I WOULD WARM UP AND THEN DO AN ALL OUT STRAIGHT SET FOR 15-25 REPS WITH SOME
OOMPH AND DEEP REPS

DAY TWO I WOULD DO CLOSE GRIP SMYTHE MACHINE PRESSES-REST PAUSED OUT TO
15-20 REPS (KEEP YOUR CHEST HIGH THROUGHOUT THE MOVEMENT WITH SHOULDERS
PINNED BACK AND YOUR SHOULDERS WILL BE OK) --I LIKE PEOPLE TO DO THESE WITH
THEIR ASS OFF THE END/EDGE OF THE BENCH SO IT KEEPS THEIR CHEST HIGH, WHAT I
MEAN BY THIS IS ONLY YOUR BACK WILL BE ON THE BENCH BUT YOUR ASS WILL BE
SLIGHTLY OFF THE EDGE OF IT, WHAT THIS DOES IS FORCE YOUR CHEST TO REMAIN
HIGH THRUOUT THE MOVEMENT AND YOU WONT HURT YOUR SHOULDERS AT ALL -- IF YOU
DONT HAVE A MOVABLE BENCH SO YOU CAN HAVE YOUR BACK ONLY ON IT AND ASS OFF OF
IT...THEN I LIKE PEOPLE TO ROLL UP A TOWEL AND PUT THAT UNDER THE SMALL OF THEIR
BACK

AND THEN AFTER A REST AGAIN I WOULD DO THE HAMMER STRENGTH DIP MACHINE FOR
THE WIDOWMAKER DEEP FULL REPS

ON DAY THREE I WOULD DO THIS EXERCISE

REVERSE GRIP SMITH MACHINE PRESS ON A FLAT BENCH REST PAUSED OUT TO 20 REPS
AFTER WARMUPS (JUST LIKE THE CLOSE GRIPS---KEEP YOUR CHEST HIGH THROUGHOUT
THE MOVEMENT WITH SHOULDERS PINNED BACK AND YOUR SHOULDERS WILL BE OK)
PLEASE KEEP YOUR BUTT OFF THE END OF THE BENCH AND ONLY HAVE YOUR WHOLE BACK
ON THE BENCH SO IT KEEPS YOUR CHEST REALLY HIGH AND GETS YOUR FRONT DELTS
OUT OF THE MOVEMENT--ITS VERY IMPORTANT TO ONLY HAVE YOUR BACK ON THE BENCH
AND YOUR ASS OFF---------- -HANDS ARE USUALLY ABOUT 4 INCHES WIDER THAN THE
SHOULDERS. REMEMBER IF IT DOESNT FEEL RIGHT OR IF YOU HAVE PROBLEMS WIDEN
THE GRIP SLIGHTLY. THIS EXERCISE PUTS TREMENDOUS MASS ON THE ARMS OVER TIME. TRY TO
FIND YOUR GROOVE DURING WARMUPS PLEASE.
***** VERY IMPORTANT--YOU DONT HAVE TO GRIP THE BAR REALLY TIGHT AS THAT
TWEAKS THE WRISTS OF SOME PEOPLE--I ACTUALLY ONLY GRAB THE BAR TIGHT WITH MY
THUMB AND FOREFINGERS AND THE BAR GOES ACROSS MY PALM AT AN ANGLE, MY PINKY
AND RING FINGER HARDLY GRIP THE BAR BUT THE THUMB, POINTER, AND INDEX
FINGERS DO. EVERYONE HAS TROUBLE WITH THIS EXERCISE THE FIRST TIME OUT AND
THEN PEOPLE FALL IN LOVE WITH IT BECAUSE IT MAKES YOUR TRICEPS HUGE FROM THE
SIDE. IF YOU GO TO 2:50 IN THIS VIDEO
YouTube - DC Chest/Shoulder/Tri Workout w/Jason Wojo YOU WILL SEE EXACTLY WHAT IM
TALKING ABOUT...THATS JASON WOJO JR NATIONAL LIGHTHEAVY CHAMPION WHO IS ALSO
PREPPED BY KEVIN DEHAVEN WHO PREPS YOU.

AND THEN AGAIN YOU WOULD DO THE HAMMER STRENGTH WIDOWMAKER STRAIGHT SETTED
OUT FOR 15-25 REPS (DEEP REPS)

[dr.j]

Ottimo intervento Mario

[The Undertaker]

1000 Grazie Mario...bell'articolo..

[DORIAN]

ragazzi come faccio a comunicarvi il codice post pay su cui mandarmi il cash delle maglie?

[Pippo mio]

daijiro85@hotmail.it

[naturalmentebig]

fabio caro, i soldi te li posso dare direttamente l'11 a Parma? Non ho proprio modo di andare alle poste a farti la ricarica....

[naturalmentebig]

vi prego,ditemi che sono un bel ragazzo, mi farebbe tanto piacere.

[naturalmentebig]

babbo gabriele,ti ho mandato alcune foto del tuo figlioccio.

[Mezzo86]

vi prego,ditemi che sono un bel ragazzo, mi farebbe tanto piacere.

Io ti dico che sei un gran TAMARRO!Polsino e croce fuori non si posson vedere!

Per il resto...you look so ripped...ottimo lavoro!

[naturalmentebig]

Io ti dico che sei un gran TAMARRO!Polsino e croce fuori non si posson vedere!

Per il resto...you look so ripped...ottimo lavoro!

ma io ti odio il polsino è perchè ho il polso destro distrutto e quando alleno il busto me lo tiene caldo e sento meno dolore e la croce di primo acchitto sembra una di quelle cafonate della Breil o peggio ancora della Morellato invece è la croce di Santiago de Compostela!
Siete degli infedeli!

[Mezzo86]

ma io ti odio il polsino è perchè ho il polso destro distrutto e quando alleno il busto me lo tiene caldo e sento meno dolore e la croce di primo acchitto sembra una di quelle cafonate della Breil o peggio ancora della Morellato invece è la croce di Santiago de Compostela!
Siete degli infedeli!

Perdonato solo perchè il deltoide inizia a ''uscire''...