3 1/2 year transformation pics ( recovering alkie)

[Hypnotix]

LOL really?
An internet nobody is critiquing my coaching ability when I've coached multiple natural bbing champs (men & women), competed & won myself and have a educational base in biology & nutrition - priceless.

These constant snide remarks (people have told me what you've been posting elsewhere) have got to stop dude.
Seriously, the jealousy is beyond sad now - I'm sorry that people value my opinion a tiny bit more than yours, really I am

Yeah, I appreciate your input ALOT.. I could slam lbs of Mashed Potatoes in 10 minutes before I could slam 3 pieces of bread.

Mashed Reds, and Mashed Sweets are the bomb.

I'm going to PM you man.. have a question.

 

[Roush]

LOL really?
An internet nobody is critiquing my coaching ability when I've coached multiple natural bbing champs (men & women), competed & won myself and have a educational base in biology & nutrition - priceless.

These constant snide remarks (people have told me what you've been posting elsewhere) have got to stop dude.
Seriously, the jealousy is beyond sad now - I'm sorry that people value my opinion a tiny bit more than yours, really I am

I'm perfectly content being an "Internet Nobody". I'm only on here to bullshit and entertain myself, not to try and make something of myself like you.

I don't feel the need to have to justify every post I make on here like you do by saying:

- I got a masters degree in Biology from a top university in the UK
- you should listen to my advice cause I do this for a living
- I'm right and your wrong cause I'm a personal trainer and know what I'm doing
- I compete therefore I know
- I've trained body building champions

and with that resume' you really feel the need to get on an anonymous steroid forum and call people "dumb" and stupid for not listening to YOU. Fine Mr. Internet Somebody. Don't you have real life clients to go train now?

(and yeah, with that resume, the school you graduated from, yours stats, location, and google I have a pretty good idea who you are)***8230; not that that matters, just figured you would be busy being a 'real life somebody' and not wasting your time on here.

but maybe I'm wrong, and your like me, just on here for the fuck of it entertaining yourself while having your coffee and resting up for a day, but I kind of doubt it being you feel the need to have to justify your credentials over and over again on an 'anonymous' internet forum.


and on a side note: guys like Halfwhit know their shit, but they also know how to treat people be respectful and get along with guys. you on the other hand do not (just an observation)

 

[Mrrippedzilla]

I'm perfectly content being an "Internet Nobody". I'm only on here to bullshit and entertain myself, not to try and make something of myself like you.

I don't feel the need to have to justify every post I make on here like you do by saying:

- I got a masters degree in Biology from a top university in the UK
- you should listen to my advice cause I do this for a living
- I'm right and your wrong cause I'm a personal trainer and know what I'm doing
- I compete therefore I know
- I've trained body building champions

and with that resume' you really feel the need to get on an anonymous steroid forum and call people "dumb" and stupid for not listening to YOU. Fine Mr. Internet Somebody. Don't you have real life clients to go train now?

(and yeah, with that resume, the school you graduated from, yours stats, location, and google I have a pretty good idea who you are)***8230; not that that matters, just figured you would be busy being a 'real life somebody' and not wasting your time on here.

but maybe I'm wrong, and your like me, just on here for the fuck of it entertaining yourself while having your coffee and resting up for a day, but I kind of doubt it being you feel the need to have to justify your credentials over and over again on an 'anonymous' internet forum.

Nice rant. Still doesn't explain why you've been bitching about me in threads were I've either not been involved at all or wasn't addressing you since I had you on ignore (as you already knew).
You could've ignored me as well but nope - you took the jealous ex route instead because clearly your amazed that people here show me some level of respect.

Congrats on revealing yourself to be an info collector btw - nice attribute to have around people wanting to remain anonymous
Also your kind of contradicting yourself, if you knew who I was then you would know that I don't need to "make a name for myself" on a steroid forum...but I digress.

 

[Roush]

Congrats on revealing yourself to be an info collector btw - nice attribute to have around people wanting to remain anonymous
Also your kind of contradicting yourself, if you knew who I was then you would know that I don't need to "make a name for myself" on a steroid forum...but I digress.

haha , lol. I was saying that 'tongue and cheek' as a joke (emphasis on being an 'internet somebody'). Of course I don't know who the hell you are. LOL. you really are full of yourself.
you could post pics, vids, full biography and no one would know who you are. I do wonder if your 'head' in the pics is as big as your head online though.

 

[anzel]

Matt, dont forget your eating veggies with your white rice, and protein. This will slow down the digestion of the rice. You can also add in fiber supplement to enhance that. What I like about white rice is it cooks in about 15 min. Brown rice takes about 45min to cook.

Heres what you can do to make rice taste better. Sautee onions with garlic in coconot oil. when the rice is done add it all in and mix it well. Add in a scrambled egg and you got some fried rice! You can also grate fresh ginger.

I like to add in mix veggies to the rice too. Buy the frozen kind, peas,carrots. If you get it with corn too then get it in organic. Dont eat corn unless its organic.

You can also sautee spinach with garlic and onion and mix it in.

 

[omgmike1]

Your worried about 'retaining muscle' during a cut, or worrying about muscle loss.. yet working out 2-3 hours per day on a cut. That amount of volume is a sure way to cause muscle loss, let alone prevent it.

I've been asking around. No on seems to have a problem on this amount of time in the gym for a cut. It's not like I'm training for 2 hours and eating 1000 calories.

I'm taking in well over 3500 cals to cut. High Carbs, lots protein, low fats. My intensity is high during MOST of the workout.

What is ur viewpoint on why I lose muscle mass by training? I'm using gear to retain it (500mg test), My protein is HIGH, My carbs are not low.

 

[anzel]

I've been asking around. No on seems to have a problem on this amount of time in the gym for a cut. It's not like I'm training for 2 hours and eating 1000 calories.

I'm taking in well over 3500 cals to cut. High Carbs, lots protein, low fats. My intensity is high during MOST of the workout.

What is ur viewpoint on why I lose muscle mass by training? I'm using gear to retain it (500mg test), My protein is HIGH, My carbs are not low.

What he is saying is that if you can actually train for 2 hrs then your intensity is not high enough. If you increase your intensity (increase weight, decrease rest,add in drop sets etc.) you will be too pooped to pump past 45 min. You should be wiped out and not have another lift in you. This way you are doing more damage in a shorter time. And then you get back to eating and recovery quickly to stop catabolism. Yes the AAS will help but its not bullet proof. You still produce cortisol and deplete glycogen.

You may be just fine tho, with how you train. Maybe it works for you. But try it out once and see how you feel. WHat if you can shorten your workout and actually increase productivity? May turn out to be the best thing ever for you

 

[Matt0071]

Yeah I agree brown rice takes forever to cook, I get up early in the morning and prep all.my.meals,.first.meal I.mix the egg whites.and whole eggs,.oats, and powder, blend.it.and drink.up, and prep the rest in the morning at least 3 meals and.my pre workout meal before I go.pump iron right after work
Great read on this subject, love the nutritional aspect of things

 

[Matt0071]

Try the Dorian Yates " blood and guts" routine omg Mike, crazy shit and when I leaned.out a couple summers ago down under sub 9 percent bf I used his method and worked wonders, nomore then.45 min.in the gym.with.very high intensity training, u will be spent by the time your done, I.love the gym.too.and sometimes get carried away how long I stay I find my body responds better to 45min to.an hour.of.training.and.eat.and rest lots, but again.my mind works differently cause I love the gym.so.much i wind.up spending more time then needed there,.and the woman in there to I can't get enough lol
As.I turn around and.ready to.leave I see.another few hotties, haha hmm.time.to.go.pump some more, lol obsessed.and addicted to sex haha
Fuckin pussy hungry.bro!, and on tren those so so girls look.mighty tasty on tren haha

 

[bigben66]

What he is saying is that if you can actually train for 2 hrs then your intensity is not high enough. If you increase your intensity (increase weight, decrease rest,add in drop sets etc.) you will be too pooped to pump past 45 min. You should be wiped out and not have another lift in you. This way you are doing more damage in a shorter time. And then you get back to eating and recovery quickly to stop catabolism. Yes the AAS will help but its not bullet proof. You still produce cortisol and deplete glycogen.

You may be just fine tho, with how you train. Maybe it works for you. But try it out once and see how you feel. WHat if you can shorten your workout and actually increase productivity? May turn out to be the best thing ever for you

This is EXACTLY what I am saying! To the letter!

If you are training hard enough and at a high enough intensity, you'll be on your knees after an hour. In fact some of my best workouts have been 40mins long in my teabreak, because I know I have to get shit done and time is of the issue. I chop recovery times, I superset and drop set everywhere, I throw the kitchen sink at myself for the time I have, and the next day, that added intensity hurts!

With respect Mike, if your sessions are lasting 2+ hrs, you will most definitely not be causing much hypertrophy.
You said yourself that you have built up your endurance... well think about that comment.

Do you want to look like a sprinter or a marathon runner!?

If (as I suspect) you'd prefer to be the sprinter, then you need to keep your training short, sharp, explosive and high intensity. Working on all those white muscle fibres that promote size and power. Whereas when your sessions are dragging on for hours on end and your endurance is growing, then you are progressing the red fibres that endurance athletes use and need.

When you take a step back and look at the common sense of it all - it's clear as day!

I'm not giving you a hard time mate, I learnt the hard way too, I had the 'more is more' approach for a few years, but then when I looked around the gym and noticed other guys making progress with their physiques whilst I was treading water, I knew shit had to change!

 

[Matt0071]

What I don't understand is why your eating 5500 cals a day at 198lbs,.I.could careless how.much u train, but God Damm.that's a lot of food for a guy your size.and frame bro
5'7 at 198lbs eating 5500 cals a.day to try to.grow?, that's a fuck load of cals but again it could be easily consumed eating cookies and shit as well or.McDonald's lol

 

[anzel]

Ben is right, Dont think that being wiped out after 2 hours is the same as after 40 min. To be exhausted after 40 min means you went harder.

 

[anzel]

Matt , are you cooking rice every day?? Make like 4 cups all at once then keep it in the fridge. Bake 6 sweet potato all at once too. Bake a whole pack of chicken. Bottom line you wont be eating fresh cooked everyday but you can compress all your cooking down to once every 4 days or so.
I also put a bag of frozen veggies in my bag and by lunch they are thawed. Eat it right up. Maybe microwave it for 30 sec. Try to use tricks like this to make things easier on yourself that way it wont feel like a grind all the time

 

[omgmike1]

This is EXACTLY what I am saying! To the letter!

If you are training hard enough and at a high enough intensity, you'll be on your knees after an hour. In fact some of my best workouts have been 40mins long in my teabreak, because I know I have to get shit done and time is of the issue. I chop recovery times, I superset and drop set everywhere, I throw the kitchen sink at myself for the time I have, and the next day, that added intensity hurts!

With respect Mike, if your sessions are lasting 2+ hrs, you will most definitely not be causing much hypertrophy.
You said yourself that you have built up your endurance... well think about that comment.

Do you want to look like a sprinter or a marathon runner!?

If (as I suspect) you'd prefer to be the sprinter, then you need to keep your training short, sharp, explosive and high intensity. Working on all those white muscle fibres that promote size and power. Whereas when your sessions are dragging on for hours on end and your endurance is growing, then you are progressing the red fibres that endurance athletes use and need.

When you take a step back and look at the common sense of it all - it's clear as day!

I'm not giving you a hard time mate, I learnt the hard way too, I had the 'more is more' approach for a few years, but then when I looked around the gym and noticed other guys making progress with their physiques whilst I was treading water, I knew shit had to change!

I know what u are saying BigBen. I just can't explain it. I may go to the gym for 2.5 hours, but I am DEFO giving it HIGH intensity. Pretty much all my sets are drop sets from heavy to moderate to light. I don't rest as often as u think. I just don't know how to finish my workouts within a hours time. It's just not possible unless I make each exercise 4 sets only. I run a PPL split. So I do have to hit shoulders, chest and tris on 1 day....Back, Bi, Rear D on another and legs/abs/calves on the last. It does take me a lot of time. I hit each one twice a week. If u stop and think about it, if I was simply giving it NO intensity and messing around in the gym with long rests, why on the planet would my cals to grow be so high up at 5,500? Wouldn't only TWO CASES be true in this situation: Meaning that I am doing my routine with tons of reps and light weight to rack my cals up so high to grow OR I am acutually pushing very intense during the gym workouts for the entire time. I know my cals are true cause I track my weights and progress in terms of diet as well. I've always made gains doing this as well. Progress in terms of mass is always good during my bulks, that was never a problem for me. The only issue I have is muscle loss during cuts. I am terrible with cuts and it gets to my head sometimes as u can see.


Here is a example of one of my Push exercises:
Incline Chest:
Set 1: 240, 185, 150
Set 2: 225, 165, 135
Set 3: 195, 150, 100
Set 4: 180, 135, 85

~This is on a incline machine with a pin, so it's easy and fast to change weights, I do 3 drop sets back to back and then rest for like 1-2 mins. Each one is till failure and it gets harder as I go down the sets. Sometimes the rep range can be 12, sometimes it's more up near 18.

Well the guy I was responding to did say he was having trouble consuming 5500 calories a day, a majority of them all from carbs, and wanted to know if consuming even more "simple sugars and cookies" was a good option to help scarf down the calories.

I said, over consumption in a calories surplus and surplus of simple sugars was 'linked' to diabetes.

As far as how long this takes. Not sure, but simple sugars are extremely prevalent in american society and so is diabetes and more and more people are developing the disease at younger and younger ages. So, it may not take as long as we think.
especially if we consider that a large percentage of the population is already insulin resistant to a degree to begin with.


on a side note: if Ripzillas clients pay him for him to tell them to eat Skittles, cookies, white bread and white rice at 350 grams a day while dieting on a cut. cool. If that works, I'm sure it will catch on eventually.

Ok, Roush. I take in over 600g+ of Carbs ALONE. The REASON I am having so much trouble eating this amount is BECAUSE 85% of the carbs are FIBER BASED. I'm talking Oats, Brown rice, Whole Grain Pasta ect...I take in not much Sugars at all in the form of carbs. There is only so much fiber one person can eat in a day, till it gets to the point of taking a huge toll on urself mentally because the food tastes 3x worse and is 3x more dense and lasts so much longer. I wanted to add in a few extra meals of quicker-easier carbs to eat. 1-2 Pop tarts is a extra 400 quick cals, than can be enough to make the diff if I grow or NOT for the day. My cal's are so high because of the way I work out. I know it's accurate number because I tracked my meals ED for over 3 years since I began. I can look back and see some of the most stupidest diets I went through and some of the best progress I made in terms of tracked weights PW. During my bulks I weigh my self once a week and make sure it's always going up, otherwise I add in more cals to keep growing. Those cals are always carbs. Usually Fiber based, but as of lately.. Little more sugar. I just was asking, because I don't want to abuse sugar and become diabetic because of this. Eventually, I'm going to have to keep upping my carbs either way to keep growing.

As for fats, I gave u my opinion on them in the last few pages. They are not a good macro to mess with when u are in a constant surplus for bulking. They are okay in small amounts, but when u over eat them and ur only gaining weight, U might as well just say ur eating to gain BF as dietary fat stores to BF before it's burned for energy, which is WHY I eat carbs over them as much as I can. This isn't quite the same though, when ur cutting because a deficit is all that truly matters. There are some benefits to eating fat of course, I'm sure u know, but honestly raising them instead of carbs to meet ur bulking needs is like taking the lazy man approach to bulk up and just put on extra non-needed weight.

 

[Roush]

I know what u are saying BigBen. I just can't explain it. I may go to the gym for 2.5 hours, but I am DEFO giving it HIGH intensity. Pretty much all my sets are drop sets from heavy to moderate to light. I don't rest as often as u think. I just don't know how to finish my workouts within a hours time. It's just not possible unless I make each exercise 4 sets only. I run a PPL split. So I do have to hit shoulders, chest and tris on 1 day....Back, Bi, Rear D on another and legs/abs/calves on the last. It does take me a lot of time. I hit each one twice a week. If u stop and think about it, if I was simply giving it NO intensity and messing around in the gym with long rests, why on the planet would my cals to grow be so high up at 5,500? Wouldn't only TWO CASES be true in this situation: Meaning that I am doing my routine with tons of reps and light weight to rack my cals up so high to grow OR I am acutually pushing very intense during the gym workouts for the entire time. I know my cals are true cause I track my weights and progress in terms of diet as well. I've always made gains doing this as well. Progress in terms of mass is always good during my bulks, that was never a problem for me. The only issue I have is muscle loss during cuts. I am terrible with cuts and it gets to my head sometimes as u can see.


Here is a example of one of my Push exercises:
Incline Chest:
Set 1: 240, 185, 150
Set 2: 225, 165, 135
Set 3: 195, 150, 100
Set 4: 180, 135, 85

~This is on a incline machine with a pin, so it's easy and fast to change weights, I do 3 drop sets back to back and then rest for like 1-2 mins. Each one is till failure and it gets harder as I go down the sets. Sometimes the rep range can be 12, sometimes it's more up near 18.





Ok, Roush. I take in over 600g+ of Carbs ALONE. The REASON I am having so much trouble eating this amount is BECAUSE 85% of the carbs are FIBER BASED. I'm talking Oats, Brown rice, Whole Grain Pasta ect...I take in not much Sugars at all in the form of carbs. There is only so much fiber one person can eat in a day, till it gets to the point of taking a huge toll on urself mentally because the food tastes 3x worse and is 3x more dense and lasts so much longer. I wanted to add in a few extra meals of quicker-easier carbs to eat. 1-2 Pop tarts is a extra 400 quick cals, than can be enough to make the diff if I grow or NOT for the day. My cal's are so high because of the way I work out. I know it's accurate number because I tracked my meals ED for over 3 years since I began. I can look back and see some of the most stupidest diets I went through and some of the best progress I made in terms of tracked weights PW. During my bulks I weigh my self once a week and make sure it's always going up, otherwise I add in more cals to keep growing. Those cals are always carbs. Usually Fiber based, but as of lately.. Little more sugar. I just was asking, because I don't want to abuse sugar and become diabetic because of this. Eventually, I'm going to have to keep upping my carbs either way to keep growing.

As for fats, I gave u my opinion on them in the last few pages. They are not a good macro to mess with when u are in a constant surplus for bulking. They are okay in small amounts, but when u over eat them and ur only gaining weight, U might as well just say ur eating to gain BF as dietary fat stores to BF before it's burned for energy, which is WHY I eat carbs over them as much as I can. This isn't quite the same though, when ur cutting because a deficit is all that truly matters. There are some benefits to eating fat of course, I'm sure u know, but honestly raising them instead of carbs to meet ur bulking needs is like taking the lazy man approach to bulk up and just put on extra non-needed weight.

there is a lot that can be said about this post, but I'm just gonna comment on the very very basics.

Mike. your 22 years old. You just started your very fist AAS cycle in march and began to bulk. You went from 188 pounds to 197 pounds in 9 months. thats a gain of 9 pounds (on anabolics and 5500 calories).**

Looking at your age, stats, and results thus far:
Do you really think you need to eat as many Carbs as a 280 pound Jay Cutler does when he bulks ? Do you really think you need to train 2.5 hours a day, which Jay Cutler can't/doesn't even do with that many carbs ?

Personally I think if you re-evalulated your workouts and time working out and your diet; back way the hell off of both of them. you would get way way better gains.

Your putting un-due stress on your body like your a 300 pound pro body-builder, and your not. keep it simple, lighten up, and you'll probably grow like a weed.*

* I'm sure vets who have been in the game of awhile and who know people that have, will probably agree that sometimes for ultimate growth and results, a lot of times "less is more", you need to let your body, nervous system, and your digestive system rest and not be so stressed so it can grow and make gains.

You ever notice the bigger older guy at your gym. He comes in, hits chest for three exercises, then maybe a little bi's or tri's for a bit, then he is out of the gym in 50 mins. Same guy probably eats less then you too. Why is he the big guy in the gym?
He learned a long time ago that often times less is more.


** http://www.steroidology.com/forum/a...l-run-down-advise-day-before-first-cycle.html

 

[omgmike1]

there is a lot that can be said about this post, but I'm just gonna comment on the very very basics.

Mike. your 22 years old. You just started your very fist AAS cycle in march and began to bulk. You went from 188 pounds to 197 pounds in 9 months. thats a gain of 9 pounds (on anabolics and 5500 calories).**

Looking at your age, stats, and results thus far:
Do you really think you need to eat as many Carbs as a 280 pound Jay Cutler does when he bulks ? Do you really think you need to train 2.5 hours a day, which Jay Cutler can't/doesn't even do with that many carbs ?

Personally I think if you re-evalulated your workouts and time working out and your diet; back way the hell off of both of them. you would get way way better gains.

Your putting un-due stress on your body like your a 300 pound pro body-builder, and your not. keep it simple, lighten up, and you'll probably grow like a weed.*

* I'm sure vets who have been in the game of awhile and who know people that have, will probably agree that sometimes for ultimate growth and results, a lot of times "less is more", you need to let your body, nervous system, and your digestive system rest and not be so stressed so it can grow and make gains.

You ever notice the bigger older guy at your gym. He comes in, hits chest for three exercises, then maybe a little bi's or tri's for a bit, then he is out of the gym in 50 mins. Same guy probably eats less then you too. Why is he the big guy in the gym?
He learned a long time ago that often times less is more.


** http://www.steroidology.com/forum/a...l-run-down-advise-day-before-first-cycle.html

It's more complicated than that. I know what mistakes I made back then. The weight is weight, but I'm not talking mostly lean mass. I over bulked to begin with BEFORE starting my first test cycle, At this point I wanted to run the gear..yet I was high BF. When I began to run the test, I overate EVEN MORE because I had a stupid mentality that I was on gear and everything was going to be solid muscle I put on. This boosted me so fast up toward the 200 lb mark after just finishing week 6. So I basically Overbulked on hardly any gear as the test E was building up. I then got upset and cut for the remainder for the cycle down to 178. At this point I did 5 more extra weeks on the test e, which is when I began my B.C and added up to the 183-185 mark and then I did like a few weeks of cruise dosage and then began my blast of tren/test which put me to the 198 lb mark right now. I am now currently cutting as of 2 days ago. Not because I am beyond fat, but because I'm starting to realize that it's uncomfortable to be very big at 5'75. I had trouble wearing some dress clothe, it's diffcicult to twist my neck to check the car mirrors, I had a few people say I look intimating at my height and I wanted to look good, not look like an a-hole. So I made the choice to drop weight now. (I am holding a LOT of water and some fat, not too much) mostly from the carbs and Na based diet I run. Slowing dropping both and cutting the little fat and I'm going to see where I lean out and If I feel it's still not somewhat decent, I might just begin another bulk up with some new gear. I've made great progress over the years, if u check the start of this thread u can see it for urself.

 

[Megatron28]

I know what u are saying BigBen. I just can't explain it. I may go to the gym for 2.5 hours, but I am DEFO giving it HIGH intensity. Pretty much all my sets are drop sets from heavy to moderate to light. I don't rest as often as u think. I just don't know how to finish my workouts within a hours time. It's just not possible unless I make each exercise 4 sets only. I run a PPL split. So I do have to hit shoulders, chest and tris on 1 day....Back, Bi, Rear D on another and legs/abs/calves on the last. It does take me a lot of time. I hit each one twice a week. If u stop and think about it, if I was simply giving it NO intensity and messing around in the gym with long rests, why on the planet would my cals to grow be so high up at 5,500? Wouldn't only TWO CASES be true in this situation: Meaning that I am doing my routine with tons of reps and light weight to rack my cals up so high to grow OR I am acutually pushing very intense during the gym workouts for the entire time. I know my cals are true cause I track my weights and progress in terms of diet as well. I've always made gains doing this as well. Progress in terms of mass is always good during my bulks, that was never a problem for me. The only issue I have is muscle loss during cuts. I am terrible with cuts and it gets to my head sometimes as u can see.


Here is a example of one of my Push exercises:
Incline Chest:
Set 1: 240, 185, 150
Set 2: 225, 165, 135
Set 3: 195, 150, 100
Set 4: 180, 135, 85

~This is on a incline machine with a pin, so it's easy and fast to change weights, I do 3 drop sets back to back and then rest for like 1-2 mins. Each one is till failure and it gets harder as I go down the sets. Sometimes the rep range can be 12, sometimes it's more up near 18.

Why are you using machines? Have you tried free weights? Not only do you have to move the weight, but you have to balance it too.

 

[omgmike1]

Why are you using machines? Have you tried free weights? Not only do you have to move the weight, but you have to balance it too.

Free weights are not superior than Smith/Machines for general BB purposes. I use a lot of machines for stuff, I do free weights too, but that does not mean I can't use machines if I feel like it. I'm not training for str at all, Simply size. I do like machines cause they are less clustered up with people during the packed hours and it's easier to do drop sets and they build the same mass and free weights. no diff at all. it's simply convenience IMO.

 

[Hypnotix]

Free weights are not superior than Smith/Machines for general BB purposes. I use a lot of machines for stuff, I do free weights too, but that does not mean I can't use machines if I feel like it. I'm not training for str at all, Simply size. I do like machines cause they are less clustered up with people during the packed hours and it's easier to do drop sets and they build the same mass and free weights. no diff at all. it's simply convenience IMO.

It's interesting that you're fighting MANY well-vested people on the forum. Highly regarded people in my opinion.. Not perfect, but people I would listen to if they came down on me about ANYTHING!

Just breathe deep, be humble and shut the fuck up. They are right.

If you can do 100% effort for 2.5 hours. That is a relative term.. that 100% is relative! 100% effort for the first 45 minutes of your 2 hr workout if you REALLY tried harder, would be wayyyyy different my friend. You cannot argue this.

You've developed yourself to be the way you are.. It's your fault that 2hrs is your workout time. Workout for 1 hr for 12 weeks instead. See how your body adapts, it will look better, it will perform better in that smaller window.. because it will learn to use maximal energy in 1 hr instead of stretching it out to 2..

Stretching the workout out to 2 hrs... either means you're increasing volume to a degree that will do nothing for your overall goal, or you're dickin off in between sets.

Try 30 seconds rest in between every set. Time it, on your phone.. buy a $2.00 stopwatch.. idc. Do weight with which you will fail at 5 reps for 5 sets, 2 bodyparts max for the workout, 2-3 exercises per bodypart. Workout 3-5 times per week.

On your reps, explode out, or in, depending on the nature of the exercise. Out on bench, In on rows. Slow the opposite force. EVERY TIME.

If you think you're capable of putting up any sort of "heavy" weight right now.. do this for a while and see how well your lifts improve then. If you feel like you're not doing enough.. cut a rest period and superset another exercise from the other body part you're doing.

Don't stay in the gym longer than an hour.

 

[Hypnotix]

Free weights are not superior than Smith/Machines for general BB purposes. I use a lot of machines for stuff, I do free weights too, but that does not mean I can't use machines if I feel like it. I'm not training for str at all, Simply size. I do like machines cause they are less clustered up with people during the packed hours and it's easier to do drop sets and they build the same mass and free weights. no diff at all. it's simply convenience IMO.

Actually anything fixed into a rack, pulley, or machine, limits the movement (compared to that of a free weight exercise ) will take forces of work out of the equation. Taking forces out of the equation MOST of the time results in less stimulation of certain tissues. Therefore you don't get maximal growth because certain parts of your muscles.. stabilizers particularly, will be eliminated!! If your body doesn't create the balance through development of support fibers.. your muscle isn't going to grow to it's full potential.

Opt into barbell and free weight training AT LEAST for your big movements. Bench Press, Dead Lift (Can even do Rack Pulls to eliminate the extreme lower back stress), Squat, Military Press (seated or standing), Barbell/Dumbbell Rows ( or both )

If you opt into machines, you need to figure out what to replace the above with. Then you need to figure out what machine replaces it, what muscles it misses in it's movements, and isolate those with accessory exercises to build them up. If you don't, you will likely be small and weak forever!

Your loss if you don't do it.