Phase 1 Preparation For Adaptation

Duration 2 weeks Frequency 3 workouts per week Exercises Bench Press, Seated Row, Deadlifts, Standing Calf Raise, Dumbbell curls, Tricep Extensions and Abdominal Crunches Note An exercise guide has been provided at the end of each phase section. A link is provided for each exercise. It shows the exercise being performed from beginning to end. Superset A1 and A2 exercises should be performed one right after the other. For example, once you finish doing one set of the bench press immediately move...

The Breakthrough

So I went over to my local GNC and bought the biggest weight gaining powder they had. As you know, weight gainers were big in the 80's. But this was in the 90's when I tried it. Creatine and HMB were both out on the market. I had tried these with only moderate results. It's kind of funny now that I look back how a weight gainer ended up keeping me in bodybuilding and helping me evolve this system. But it all makes perfect sense now that I know how important nutrition is. I bought the weight...

Carbohydrates and your diet

Now that we have calculated your fats and protein the only thing left are carbohydrates. Before we do that I need to explain to you the 2 different types of carbohydrates. Each carbohydrate has a measurement on the glycemic index. The glycemic index measures the amount of insulin secretion a specific carbohydrate releases. A carbohydrate can be classified as high glycemic or low glycemic. The higher the glycemic index the more insulin that carbohydrate releases. Why is it important to know the...