0
0steotomy
Silver
- Joined
- Apr 22, 2024
- Posts
- 633
- Reputation
- 609
To start off I have been lifting for two years now and I would like to share with you guys my hours of researching programs and decided to put the best one so far that I have ran for a year and gained a significant amount of strength and muscle.
Now I will not be posting pictures of myself on this thread if u are interested on my transformation running this program pm me
(first postcel ik)
Table of Contents
1. Strength Requirements and Equipment needed
2. The Program
3. Sets, reps, frequency
4. Questions to be answered
5. Diet I followed while on this program
6. My PED stack
7. Conclusion
Part 1. Strength Requirements and Equipment needed
Part 2. The Program
Part 3. Sets, Reps, & Frequency
Part 4. Common Questions to be Answered
Part 5. Diet I Followed While on This Program
Part 6. My PED Stack
Part 7. Conclusion
Follow this program for 6-12 months and I guarantee you will gain at least 10 lbs of lean mass considering you will be running it consistently and you don't have low T
If you have any questions lmk down below I will answer almost every single one
Thanks for Reading
Now I will not be posting pictures of myself on this thread if u are interested on my transformation running this program pm me
(first postcel ik)
Table of Contents
1. Strength Requirements and Equipment needed
2. The Program
3. Sets, reps, frequency
4. Questions to be answered
5. Diet I followed while on this program
6. My PED stack
7. Conclusion
Part 1. Strength Requirements and Equipment needed
To run this program, you will need dumbbells, a 45 lb olympic barbell, weight plates, a bench, and a rack.
As for strength requirements, you will need to be at least late novice-early intermediate meaning you should be able to bench somewhere between 205-235 lbs, squat 275-335 lbs, and deadlift 355-405 lbs.
As for strength requirements, you will need to be at least late novice-early intermediate meaning you should be able to bench somewhere between 205-235 lbs, squat 275-335 lbs, and deadlift 355-405 lbs.
Part 2. The Program
Day 1
20 Rep Breathing Squat
(superset) 20 Rep Breathing Pullover
Benchpress
Barbell Rows
Overhead Press
Day 2
20 Rep Breathing Squat
(superset) 20 Rep Breathing Pullover
Dips
Chins
Deadlifts
20 Rep Breathing Squat
(superset) 20 Rep Breathing Pullover
Benchpress
Barbell Rows
Overhead Press
Day 2
20 Rep Breathing Squat
(superset) 20 Rep Breathing Pullover
Dips
Chins
Deadlifts
Part 3. Sets, Reps, & Frequency
For the amount of sets you should be doing 2-3 for each exercise except for the breathing squat, pullover, and deadlifts you do 1 set
Now, for the amount of reps, everything should be 6-12 (ik its a big range) and for deadlifts do 5-10 reps.
For frequency, you should be doing 2 days a week, Monday and Friday. I can already smell the comments coming and I will be answering why only 2 days a week in part 4.
Now, for the amount of reps, everything should be 6-12 (ik its a big range) and for deadlifts do 5-10 reps.
For frequency, you should be doing 2 days a week, Monday and Friday. I can already smell the comments coming and I will be answering why only 2 days a week in part 4.
Part 4. Common Questions to be Answered
Q. Why should I only be doing 2 days a week, is that enough?
A. With the intensity of this program, yes it should be enough
Q. How much weight should I use on the breathing squat?
A. For the breathing squat you should be using your 10 rep max
Q. How much should I use for the breathing pullover
A. Use a moderate weight and it shouldn't be heavy for you or hard to get to 20 reps it is more of a recovery to get air back after the breathing squat
Q. What if I don't want to do the breathing pullover?
A. I recommend hanging over the bar so u can get more oxygen to the lungs so u dont pass out
Q. How do I perform the breathing squat?
A. It is very simple once u get the hang of it, for the first 5 reps take 1 deep breath in at the top of each rep. Once u have completed the first 5, for the next 10 take 3 deep breaths at the top. Now, for the last 5 they will be the most intense reps of your life and they will be grueling, but take 5 deep breaths at the top of each rep.
Q. What are the benefits of the breathing squat?
A. For the breathing squat, it will produce mass amounts of gh therefore making you massive in return. According to Golden Era Bookworm, he grew 1.5 inches at 20 while running the program while also gaining 20 lbs of muscle (he says 40 but its probably around 20). Another benefit is a massive ribcage and increased lung and work capacity.
Q. How should I breathe when doing the breathing squat?
A. When doing the breathing squat, breathe through your mouth and with your chest.
Q. No accessories?
A. I recommend to implement lateral raises/rear delt flyes every other day but no tricep pressdown or curls since you will already be doing enough pushing movements and pulling movements.
any other questions will be answered under this thread
A. With the intensity of this program, yes it should be enough
Q. How much weight should I use on the breathing squat?
A. For the breathing squat you should be using your 10 rep max
Q. How much should I use for the breathing pullover
A. Use a moderate weight and it shouldn't be heavy for you or hard to get to 20 reps it is more of a recovery to get air back after the breathing squat
Q. What if I don't want to do the breathing pullover?
A. I recommend hanging over the bar so u can get more oxygen to the lungs so u dont pass out
Q. How do I perform the breathing squat?
A. It is very simple once u get the hang of it, for the first 5 reps take 1 deep breath in at the top of each rep. Once u have completed the first 5, for the next 10 take 3 deep breaths at the top. Now, for the last 5 they will be the most intense reps of your life and they will be grueling, but take 5 deep breaths at the top of each rep.
Q. What are the benefits of the breathing squat?
A. For the breathing squat, it will produce mass amounts of gh therefore making you massive in return. According to Golden Era Bookworm, he grew 1.5 inches at 20 while running the program while also gaining 20 lbs of muscle (he says 40 but its probably around 20). Another benefit is a massive ribcage and increased lung and work capacity.
Q. How should I breathe when doing the breathing squat?
A. When doing the breathing squat, breathe through your mouth and with your chest.
Q. No accessories?
A. I recommend to implement lateral raises/rear delt flyes every other day but no tricep pressdown or curls since you will already be doing enough pushing movements and pulling movements.
any other questions will be answered under this thread
Part 5. Diet I Followed While on This Program
For the diet, it mostly consisted of meat, greens, grains, a lot of dairy, etc. basically a lot of whole foods
I ate around 3-4k calories a day and went from 96 lbs - 174 lbs in 2 years and gained 6 inches of height. I went from 5'4-5'10
I also made sure to sleep 9-10 hours a night and I didn't care if my friends thought I was boring for getting off early or something and it may happen to you too, but you have to sleep if you want to grow.
MAKE SURE YOU ARE ALSO GETTING IN YOUR VITAMINS!
I megadosed d3 and k2 while running this
I ate around 3-4k calories a day and went from 96 lbs - 174 lbs in 2 years and gained 6 inches of height. I went from 5'4-5'10
I also made sure to sleep 9-10 hours a night and I didn't care if my friends thought I was boring for getting off early or something and it may happen to you too, but you have to sleep if you want to grow.
MAKE SURE YOU ARE ALSO GETTING IN YOUR VITAMINS!
I megadosed d3 and k2 while running this
Part 6. My PED Stack
For the stack, I started at 14, which was around 6-8 months of training natty.
I did this mainly for height growth but gained muscle also in return.
I took for the first 6 months of the cycle
4 ius of orange top puretropin
15-20 mg of arimidex per day
ik i did a very light stack it was because I was scared af
Recently I have been taking
8 ius of orange top puretropin
25-30 mg of arimidex
(only giving out gh source so pm if u want)
I did this mainly for height growth but gained muscle also in return.
I took for the first 6 months of the cycle
4 ius of orange top puretropin
15-20 mg of arimidex per day
ik i did a very light stack it was because I was scared af
Recently I have been taking
8 ius of orange top puretropin
25-30 mg of arimidex
(only giving out gh source so pm if u want)
Part 7. Conclusion
Follow this program for 6-12 months and I guarantee you will gain at least 10 lbs of lean mass considering you will be running it consistently and you don't have low T
If you have any questions lmk down below I will answer almost every single one
Thanks for Reading