Beyond Failure Training=Intense

[mr intensity]

How Big Is Your Heart?
"Hey man, how big are your arms?" or "Dude, how much can you bench!"

Any individual who has been in the gym for any amount of time has heard one if not both of these questions. I am at the point where I no longer ask, nor do I care what another's measurements are, or how much they can lift. Who cares? And more important, just as the title implies, How much heart do you have, or how big is your ticker?

Do you have what it takes to go beyond the pain zone, beyond the screaming in your muscles, Beyond Failure?

Since writing, Seeing the Light, I have received numerous emails stating that the Beyond Failure system is great for legs, or for chest, but all seem to think that not all body parts can benefit from this training. Bullshit! I tell anyone that has stated this that they are giving it their all on the good workouts, and simply not bringing their heart to the gym on the days they claim Beyond Failure does not work.

Being that I am in a gym all day, I witness some of the people that do not bring their heart to the gym. I guess it benefits their physique more to sit on their ass and stare at everyone else in the gym. They come to me with the glum look of one who is not making progress and of course they want to blame it on their training style, or the supplement they cannot afford. I tell all the same thing, you have to bring your heart to the gym, you cannot expect to train like a wimp, and make the gains most are looking for. Catching on yet? Having met Trevor and having the opportunity to discuss training with him, I realized that he, like I, has PASSION for what he wants to accomplish in the gym, and he knows that when training takes place with no heart, you are doomed to a mediocre existence.

A good example is taken from Rocky 3, Rocky, having gotten his ass kicked by Clubber Lang, asks former foe Apollo Creed to take over his training. Apollo brings Rocky back to the old neighborhood and tries to go to work, but Rocky, out of fear does not bring his heart to the gym and assumes tomorrow will be a better day. Who can forget what Apollo so eloquently said, "Damn rock! This guy will kill you", and after being informed that Rocky will just try harder tomorrow, he tells him what I am trying to say, "there is no tomorrow!" Do not assume that the next workout will be better, make every day in the gym count and make it productive! There is no TOMORROW!

My reason for using Rocky 3 is that how many times has a bodybuilder, power lifter, or any athlete for that matter, lost at an event and vowed not to let it happen again. Instead of starting in the gym right away though, they say, "Oh, I have plenty of time, tomorrow I will go back to really training." What? Tomorrow, there is no such thing. Set a goal and do it now.

I lost big at the 2000 Nationals. I came home and as explained in my first article met Trevor via email. From there I spoke with some NPC judges and officials that gave me their opinion on the package I brought to New York. What was next? I challenged myself to come back in 2001 better than ever. I did not take much time off. I wanted to make the most of each day I had. November, in Atlanta, is where my heart is every day. Yes, I do take time to enjoy the journey, but it is that day that drives me! The 2001 NPC Nationals

I am currently in a 3-4 week hiatus from the Beyond Failure training method. It is a necessary move in order to continue making gains year around, the nervous system cannot handle this amount of intensity year around. I get frustrated only because when training in the Beyond Failure method, I muster every bit of intensity possible, but now I am forced to actually not be as intense! I know it is necessary, but it is still frustrating!

Ask yourself every workout, did I bring my heart? if not, then go outside and find it in the car, then train. Do not waste your time in the gym, make every second count! Should you decide to take on the challenge of following Beyond Failure Training, make sure you do the routine justice by doing it properly, which means having passion! Training, or living for that matter without passion means, at least to me, living with no purpose. Train with a purpose, something worthy of not being able to walk for days, or not being able to turn the steering wheel. Enjoy the pain, and go beyond it, make the pain work for you. Bring your heart to the gym with you, and make sure it is as strong as you want your legs, pecs, or any other body part to be.

By Mat DuVall
__________________

[mr intensity]

Beyond Failure Training Intensity Tip:
Extreme Forced Reps (E.M.R's)
By Trevor Smith
One of the key components to Beyond Failure Training TM is the correct understanding and application of assisting your training partner. In other words, you need to be a good training partner. What defines a good training partner? Simply, it is one who is in tune with your set as much as they are with their own set. It requires total focus and attention for you to derive maximal benefits from your set, and minimizing any chance of injury. I wish I had a dollar for every moron I have encountered that initially agrees to give me a spot, then upon my explanation of what I need from them, they get this look of irritation on their face as if I have some nerve expecting them to actually pay attention to me and do a little more than standing there. At one gym, it got to the point that if I asked someone to spot me and they agreed and I then detected the slightest amount of annoyance from them after my explanation (assist with forced reps when I failed and then help me drop the weight and continue), that I would say, "You know what, go away from me, I don't need your help." Okay, my language may have been a bit harsher but I'll leave out the flowery details. It got to the point where it was just easier for me to bring my wife along so that my training time would be shortened (successfully finding a person to spot me could take 15-20 minutes at times).
It is difficult to focus 100% on your set if you are worried about the competence of your spotter or training partner. Assuming you have a competent spotter, I want to discuss the idea of forced reps and how you can transform them into an amazingly powerful Beyond Failure Training TM Intensity Tip. Stacking Z.M.R.'s, (Zero Momentum Reps) with forced reps will allow you to do Extreme Forced Reps (E.F.R.'s). This method will provide a one-two punch that is the training equivalent to a stack of Sustenon 250 and Anadrol.
Have you ever taken the time to really focus on one single, seemingly insignificant, aspect of training? Something everyone in the gym does since the day they first stepped foot in the gym door? It is my experience that if you do this, you open up a world that rarely is ever examined because people foolishly assume that something as simplistic as spotting, requires no thought or detailed attention. Remember, BOREDOM IS A LACK OF PAYING ATTENTION TO DETAIL! A single strand of hair can simply look like just a piece of hair. However, if examined under a microscope, you would marvel at the world unveiled. My point is, that those who look past the surface and go deeper than others will experience and learn things that few ever do. This same thing applies to training and in this case, partner assisted forced reps.
Yes, E.F.R.'s seem mindless enough, "When your partner fails, help him with the weight, so he can get a couple more reps." Nothing could be father from the truth with E.F.R.'s. The premise of E.F.R.'s and how they will change the afore mentioned description to: "When your partner fails, make him suffer miserably and keep him under the weight for as long as humanly possible, only assisting him so you can prolong his suffering, never taking the stress off him, only keeping him going in a positive direction or a static direction?anything but a negative direction, so he can understand and experience a true definition of pain and torture." Sounds rather sadistic I know, but B.F.T.TM is sadistic and the muscle growth it yields is also sadistic!
We are going to make one exception with E.F.R.'s. E.F.R's, for the most part, can only be performed with machines. When you perform them, you will understand why. Safety is a key factor in this exception.
Machine biceps curls will be our example. We will stack E.F.R's with another Beyond Failure Training TM intensity technique that I have already discussed in prior articles: Zero Momentum Reps (Z.M.R.'s).
As you grip the handle (I personally find having the hands closer together is more effective at stimulating the entire biceps) slowly begin performing your reps in a manner that has a pause at the bottom of the movement, a slow and deliberate contraction and a pause at the top of the movement. Continue in this fashion until you hit absolute and complete muscular failure on your own (which should be about 4-6 reps). At this point, as you attempt another rep, you should start to stagnate in the first quarter of the movement. You should not be moving forward, or going backwards, but rather "stuck" in place, struggling with the rep. At this point, your partner will place his or her hands on the handle and with the slightest amount of assistance possible, allow you to minutely move forward in a positive direction until the minimal amount of assistance he or she is giving you no longer allows for positive movement and you are once again "stuck in place". Your partner will, once again, allow you to stay stagnated for a few seconds and as they notice that your body starts to tremble and you are about to start moving backwards in the movement, they will once again offer just enough assistance to get you "un-stuck" and allow you to move a bit more in a positive manner. This "Hell-Zone" will continue until the rep is completed to the top part of the movement. The best part is yet to come, however, as you must complete another 1-2 reps in this same manner to insure absolute destruction of the muscle fibers. At this point, the weight is dropped a substantial amount, and the set is continued without rest. Again, once you hit muscular failure on your own, and only then, your partner will follow the same protocol as above. Again, after the 1-2 E.F.R.'s you will drop the weight a final time and continue with the set (at which time you will be praying for a quick and merciful death).
Once the set is completed close to five minutes should have passed on the clock. 5 minutes of continuous pain and torture. Five minutes of hell that left your biceps with so much blood in them, that they are engorged to the point that you cannot bend your arm and most definitely cannot flex them. If you can do either of these things, you did not do the set right and your partner did not do the E.F.R's correctly. Learn to pay attention to detail, for it will yield infinite possibilities with Beyond Failure TrainingTM, which will afford you many more avenues of muscle growth to travel down. Stay strong, stay focused and suffer well.

[mr intensity]

Beyond Failure Training Intensity Techniques:
Varying Degree Static Compensation Reps
by Trevor L. Smith

The longer I travel the road of my creation or composition that I call B.F.T.(Beyond Failure Training), the more advanced I get, the harder the training gets and the infinity in which lies variations on the theme of creating the ultimate muscle stimulatory and strength engaging set becomes apparent to me.
I have long since surrendered myself to the concept that I create Beyond Failure Training and allowed it to continually create me and itself through me. The reason being is that once you think you achieve mastery of something, anything, you are doomed to self –mediocrity, and self limitation. Although, one’s advancement may be so far along as to make the concept of limiting yourself incomprehensible to someone who is traveling on a lower level of the totem pole, the fact is unless you surrender yourself to a power greater than the limits of your mind and the confines of your body, you will no longer continue bettering yourself and since training is a wonderful methodology to grow internally and externally, you must continually insure that the grazing fields upon which you feed are never fenced off…for you will eventually run out or nourishment.

So, with each training cycle comes another journey, and more self discovery, more knowledge, more enrichment, and more crushing of the ego.

Having just finished filming my initial Beyond Failure Training TM video it is important to note that there are many “things” going on that to the untrained eye appear as just another lift, just another training session. While to someone who has experienced first hand some sessions under my guidance can, at the very least, feel that something is different, that their muscles and entire mental and physical being is saying to them “We’re not in Kansas anymore Toto!”

Thus , bringing us to the title of this article, a discussion of an intensity technique that I use within the constraints of a set of Beyond Failure Training TM, which is linked to additional intensity techniques to weave a web that ultimately leaves you hit by a fucking truck in terms of how your body feels, how your mind feels, how your muscles feel. You may hate it, you may loathe me for putting you through it, you may want to give up, quit, find an easier way, but the entire premise of my training system is to TAKE THE HARDEST PATH (a well thought out, physically safe path…but one that is hardest to go through none the less).

So I am in the middle of putting a client through a set one day, and the idea comes to me that as I am employing strip/drop sets, Extreme Forced Reps, Zero Momentum Reps and making sure hand positioning is specific and intentional, as is the arch in the lower back, the pushing up of the chest and keeping the shoulders firmly planted against the back of the bench, that there are well known concepts of Static and Dynamic movements, but that in between Static and Dynamic are limitless variants and that learning to dance in between these two states of varying degrees of extremes causes one single set for the given body part being trained (in this instance chest and incline bench presses on the Smith Machine) last for what seems like an eternity and can make strip sets feel like the exact opposite…to the point where even at a starting single rep max (after intense pre-exhaustion on an isolation exercise such as flyes or a pec dec or a pec contractor) where my starting weight was-and I know this will be debated and not believed and criticized- 885lbs. (On my particular Smith Machine, this is 9 forty-five pound plates per side as I had cutom machined, solid steel bar extenders added to the standard Olympic bar, which increased the starting weight of the bar from 45 pounds to 75 pounds without any additional plates added) Many of my clients can attest to and complain about how much heavier and harder the machine is due to the heavier starting weight of the bar…but since I am talking about poundage’s that are not readily touched, especially for the purposes of Incline Bench Presses AFTER extensive and severely intense pre-exhaustion on an isolation exercise (in my case a 30 degree pec-contractor machine loaded with a starting weight of 510lbs) the discussion of numbers is not the point and does not readily matter because NOBODY will believe it anyway…even when they see it on my training video (which I could care less).

After the initial single rep was completed-although lack of a third hand spotter prevented me from having the bar rolled forward and latched onto the proper notch as at that poundage, my wrists do not have the ability to “roll” the bar forward and my side spotters were attempting to do this by rolling the weights, which is kind of like a car on a dynometer…rolling yet going nowhere.

I wound up lowering the bar as I could no longer hold it up in the top position after 5 seconds and I let gravity take over which rolled the latches forward two pins down…not the ideal, but the set must go on-and the strips began… initially 3 plates came off, but I was physically shot from the unexpected added intensity of the first rep, so another plate was stripped bringing the weight to 525lbs. which I brought back up to the top position and began lowering in a deliberate manner counting out-loud to the number 5 before reaching the bottom of the movement, where I “held” the bar in place for another 5 second count. After this time period, the rep was initially began in a super slow manner a.k.a. Zero Momentum Reps. After this excruciating rep (which took a total of 12-15 seconds to complete, 2 more plates per side were stripped and the same process began again, except now I took 10 seconds to lower and 10 seconds to hold at the bottom and again the up-rep was done in Zero Momentum style. Now the pain was reaching an entirely new zone for me…especially with not being able to lock the bar up and having to hold it for 5 seconds as my spotters tried in vain to roll the latches forward because their hands were under the plates and they were attempting to roll the plates which just will not work according to the laws of physics no matter what the weight…in fact, the plates will roll like car wheels up on a jack, but that is about it (meanwhile a third hand…even that of a child could have achieved rolling the bar forward and locking the latches on the notch by simply grabbing the center of the bar and rolling it forward without having to bare any of the weight load since I was holding all of it up)

[mr intensity]

Brothers, Cousins And Sons��
Where are they? Are they all living in a compound somewhere on a remote island with Elvis, Jim Morrison and Bruce Lee? And on this Island is there the absolute greatest gym ever assembled with the best machines and free-weights known to man? Are there rivers of Ultra-Pro 7 (shameless plug) that flow freely on this paradise along with sustenon, deca, GH and anadrol that grow on the various plant life?

You are probably wondering what it is that I am actually babbling about so I will clue you in. I am talking about every person that as a bodybuilder you meet that invariably has a Brother, Cousin or Son that "is bigger than you". Now please understand that I do not have an ego that is so needy that everyone must notice my size and be in awe of it. However, I think all bodybuilders can relate to the fact that every "Average Ed" that you run into on the street will wind up doing a few standard things.

1. They ask you if you want to arm-wrestle
2. They look at you and do some sort of exaggerated pose for a humor effect
3. They ask you how much you bench.
And, of course, my favorite thing that they will tend to do: They will look you up and down and tell you that they have a Brother, Cousin or Son that is as big if not bigger than you are. In other words they look you in the eye and let you know just how "unspecial" you are in their eyes.

Now my purpose in this article is just to try and figure out why that is the case.

I have had old men tell me that there 45-year-old son "is built just like you", but no longer lifts weights. Or better yet that their 15 year old son is "big like you". All this does is leave me wondering what I have been doing wrong over the past 15 years of my life if a 40 year old accountant with 3 kids has more muscle mass than me without lifting weights and living on Krispi Kreme or if a 15 year old kid who's balls have only dropped within the past 8 months is somehow walking the planet carrying large amounts of muscle mass that take years to develop with only 3 months training under his belt.

I recall an interview that I.F.B.B. Pro Mike Francois did a while back where he mentioned this very topic. He said people would come up to him all the time and say "my son is bigger than you" or "my brother is built just like you are". Mike's response was classic as he thought to himself�.Yeah, who's your son or brother? Mike Mattarazzo? Dorian Yates?

His point is the point I am addressing in this article. Why are people so insecure in themselves when they see somebody with muscles? (and I am not talking about the assholes that walk around thinking they are better than everyone else cause they have a 19 inch arm, that is another topic altogether) Why is it so intimidating to themthat rather than just give a compliment and go about their business or better still say nothing at all, they feel the need to strike up a conversation with you for the sole purpose of tearing you down?

I've had people stop me and tell me all about their friend or son or whoever, and tell me how they are just like me, which is fine if they believe that or even if that is the case. But then they will end the sentence with "but he doesn't use steroids or anything like that". They just can't leave it alone. They have to try and put a dent in your self-esteem so that they can feel better about their own. They go back to their pathetic lives, sitting in front of a T.V. watching Monday Night Football, telling everyone in their presence how badly the other teams quarterback sucks and how he should be playing, all the while having to concern himself with just how on earth he is going to fit his ass (which is the width of a 52 inch projection screen T.V.) through the kitchen doorway to grab another beer without having to apply 3 layers of Crisco to his hips.

Sadly, the majority of people will look at someone like a bodybuilder and feel insecure about themselves rather than get motivated to get their own bodies in better shape and look and feel better about themselves. So what do they do with this insecurity? They hurl a verbal, backhanded missile to try and psychologically damage that which is causing them their feelings of insecurity.

Now as an offshoot of this topic, I have to say that the Internet has brought about a drastic amount of people who do this very same thing. In cyberspace there seems to be a proliferation of massive bodybuilders that have only been training for a year or so, are very young and know more than anyone else on the planet when it comes to training, nutrition and drugs. They tend to be over 300lbs with less than 10% body fat and are usually natural to boot or they take ridiculous quantities of steroids and brag about it. They hang around on bodybuilding websites telling everyone how great they are and how badly everyone else sucks and how all pro bodybuilders use 10 times the amount of steroids that they due which is the ONLY reason that they themselves aren't a pro�.YET!

[mr intensity]

The reality of the situation is that these people are no different than those individuals that get carried away with role playing games like dungeons and dragons. They invent these personas in cyber-space and live the life they preferably would like to exist in. How sad for them. To spend valuable time telling everyone you look like Ronnie Coleman only bigger and that everyone else sucks compared to you. Brag about the amount of drugs you take and how fucking huge you are going to get and treat any and all within the realms of message boards and emails with total disrespect and disregard. All because there is no accountability with the internet and it gives any and all complete and total anonymity. What is most disturbing is the number of people that are seeking information that actual give credibility to these idiots and believe what they are saying. Just as every guy hanging out in internet chat rooms trying to have cyber sex with a girl (or at least what they believe to be is a girl) half-way across the world has a 16 inch cock, every loud-mouth wannabe bodybuilder on the internet looks like an off-season Dorian Yates. If you only knew who was actually sitting behind those keyboards�.it would be UNDER-whelming as friend of mine would say.
Insecurity is the ultimate reason for both of the above mentioned behaviors. If someone stops you in the street because they see you have muscles and they proceed to tell you just how big you aren't cause their Brother, Cousin or Son is "much bigger" then they are acting out of total insecurity. For if they were secure in themselves they wouldn't say a word and if their Brother, Cousin or Son was "much bigger" they would probably not even take notice of you because of the fact that they are used to seeing lots and lots of muscles. As for the internet and those who hide behind the keyboard claiming to be the next Yates�again it is insecurity at work. Telling everyone how great you are is a hell of a lot easier than actually being great and until you shut up and start acting great, talking about it won't mean a damn thing. Rather than go out and live it, it is far easier to sit behind a computer and pretend.

In closing I would like to point out that whenever you come across any of the above people remember a few things. First, you should have pity for them because they keep the focus on everyone but themselves and in doing this will be doomed to a life of mediocrity. Second, people who are the real deal and legit never, ever have to run their mouths off. If you were truly a huge bodybuilder with a tremendous amount of muscle mass, you would be secure enough in yourself to not have the need to go all over the Internet and tell people what a fucking animal you are. If you truly train with insane levels of intensity that cause mere mortals to roll over and die, you don't have the energy or the time to run around telling everyone about it. If you truly are a badass, you have no need to try and instill fear in others so they think you are one. And when someone tries to knock you down by saying they know somebody bigger than you understand that they are intimidated and insecure by your presence and the "somebody" they are referring to doesn't exist��..unless you happen to run into Ronnie Coleman's mother at the local supermarket LOL.

Keep the focus on yourself

Peace.

by Trevor Smith

[mr intensity]

The Eye That Sees, Cannot See Itself
Again, with this article, I will draw upon some eastern philosophies to illustrate a point that I, myself, was again-and thankfully so-made aware of. "One cannot perform brain surgery on oneself!" This is a rather famous expression, which wonderfully illustrates the point of this article in such a simplistic and straightforward manner. You see, the benefits of having an unbiased outside observer to help you better yourself and keep you focused on your path is invaluable in so many ways and this is no different when speaking about bodybuilding and achieving ones physique goals. Now I fancy myself to be pretty knowledgeable person in the area of bodybuilding. I have worked with hundreds of people to help them stay focused and better achieve their physique goals. However, all the while, I knew that a dangerous trap for me to fall into would be the thought that I knew it all, that I was "The Master" and that I would no longer be "The Student". About 2 weeks ago, Ian Harrison relocated to Southern California from the U.K. Both Ian and myself were anxious about this moment, which seemed to take forever to actually happen. We were both excited about pushing and driving each other to the next level and also exchanging our knowledge and experience with each other. Now after 2 weeks of grueling workouts with one another, I can honestly say, "The Eye That Sees Cannot See Itself" Training with Ian has brought me back to the role of "student" in so many ways that I am buzzing. Subtle changes in form, angles, rep speed etc. have taken my own training to areas that it has NEVER been before and all this is made possible not just by the fact that Ian is extremely knowledgeable when it comes to training and intensity, but that I have absolutely no problem at all accepting criticism and "coaching" from another regardless of the fact that I critique and coach others myself. "Even the Masters have Masters" is something I have been made well aware of through my Jiu-Jitsu studies and thankfully I am able to realize this point as well with training and bodybuilding. I wrote a training system a number of months ago called Beyond Failure Training. Many of you are familiar with it and using the system to achieve greater results than you ever got before. But, I can tell you this: The system I wrote down is just scratching the surface! There are so many variants, so many subtleties, and so many things that can be done to increase the intensity while keeping with the basic premise of B.F.T. In writing the original article on B.F.T., I realized that I had to make many blanket statements and insure that people were, in fact, going to go way beyond failure in their training. I had to overcompensate for people's tendencies to stop before actual failure is achieved. I knew that it had to be simplistic and straightforward the first time around, because otherwise people would get highly confused on the small, subtle details. This is not unlike learning a particular Jiu-Jitsu technique. When I first teach a new technique to a student, I do not bombard them with all the subtle intricacies that make the technique flow and look like magic. If I did that, sensory overload would occur, and the student would learn nothing. In the beginning, I am merely looking for the basic look and feel of the technique, and as the student progresses, I sprinkle in things about the technique that really make it fly. With B.F.T. I did the exact same thing, but I have to admit, that even I had no clue how subtle and how advanced and how insanely intense things could get until I started training with Ian. And how could I? I am always limited in what knowledge base I exist in until someone or something comes along and adds to that base. This is what has happened and is happening in training with Ian. In the next few months, I will attempt to put pen to paper and pass along variants and subtleties to the B.F.T. system so that even greater levels of growth will be achieved by all. And for those of you out there that think you know it all, have seen it all, or are the most intense, hardest trainer you have ever come across; understand this: There will always be someone bigger, stronger, faster, and more intense and you can either look towards these individuals for knowledge or you can stay in your own little pond, stagnant with the idea that you can, in fact, perform brain surgery on yourself, you do, in fact, have no master, and your eyes can, in fact, see themselves.

By Trevor Smith

[mr intensity]

A Few New Tricks On Getting The Food In

By Trevor L. Smith We have all been there, in the throws of a really good training cycle and a good pharmaceutical cycle, but the gains are not what you expect and the culprit is eating, or lack there of. Now I myself have gone through phases where I have eaten 12,000 calories a day and then times when I could barely get in 4000. Although supplements make things a lot easier, even these can be hard to consume if you are not particularly hungry. So I decided to take the time to share some of the methods I have used over the years and continue to use to get the food and protein in so I don't under-cut my progress.

As you know by now I am a BIG believer in protein and lots of it. Let's face it though, it is a hell of a lot easier to get in large quantities of carbs than it is protein if you don't have a few tricks, so here it goes. Protein drinks: Now I don't care if you are mixing them with water or with skim milk, the fact of the matter is, is when you blend or shake up a protein drink a huge amount of air gets mixed in with everything. The end result is that you wind up with a product that is almost twice as filling as it should be. Not realizing this, you drink it down and feel like you just had a lead ball dropped in your gut. Two hours later you are still as stuffed as a Christmas Turkey, so you wind up having to skip meals until you can eat comfortable. Either that or you try to force feed yourself and get sick and then really wind up having an aversion to food and supplements. Here's a tip and what I do each day.
Now since I take in around 800-900 grams of protein each day (please do not take this as a recommendation, it is what I do because I only take in 300 grams of carbs and I am also well over 300 pounds) what I do is first thing in the morning, mix 500 grams of Ultra-Pro 5 (you can use any protein powder you want and don't email me saying I am Bill Phillips because I mentioned my product, I mean who the hell else's protein do you think I am going to use) with 30 ounces of water and 40 ounces of skim milk. I use a hand blend to mix everything together and make sure all the powder is dissolved, then I let the whole thing site for 2 hours or so. This allows the massive amount to air that was mixed in with the powder and liquid to float to the top and dissipate. After 2 hours you will actually see all the air bubbles on top of the liquid. This will allow me to consume only the protein powder and liquid it was mixed with and not excess air which bloats the shit out of me. Doing this I can easily consume 500 grams of protein each day just from powders alone.
Ground Beef: Now since I advocate low fat, I use 96% lean ground beef. The only problem is, is that it is as dry a piece of bread dropped in the middle of the desert. Very hard to get down because it is like eating sand. The way I get around this is to mix in some tomato sauce after it is cooked and then throw the whole mixture into the food processor. This mashes everything up into a easy to eat, baby food paste that tastes pretty good too. Eating a pound of lean beef this way is a hell of a lot easier than gagging down a dry burger patty.
Chicken: Again, chicken breasts are difficult to consume when they are just broiled. No taste, no juices equals another gag fest. The solution is to cook the chicken breast and then while they are hot drop them one at a time into a food process and chop them up into a fine chicken powder. You then take this ground up chicken powder and mix it in a pot with half a can of fat free cream of chicken soup and some water. The result is easy to eat, tasty cream of chicken baby food that is easy to spoon in and very easy for your system to digest, which of course means more nutrients getting to where they need to go.
Oatmeal and eggs: Again eaten separately and this can be very filling so what I do is take 10-12 egg whites along with a cup of oatmeal and a banana and some cinnamon, mix it all together to form a batter. I then pour it into two pans making two good sized pancakes. Once cooked they can be taken with you and eaten very easily. The perfect protein carb meal that tastes awesome. Of course, everything else that needs to be consumed in terms of carbohydrates is very easy to do because you can always drink your carbs to get in the excess calories If anybody has any other food suggestions please send them to me and I will post them each month. We'll call it recipe of the month

[jackellz]

This is the best article I have ever read on bodybuilding. I'm currently on a similar program that I didn't quite get but reading this it all makes sense.

Expect the intensity to go through the roof.

[jessenclerk]

If you're going to annihilate your quads and then go do squats beyond failure you better have the best damn spotter in the world, and a very good ability to keep focused and not break form, otherwise you might be walking funny long after the DOMS has passed...

[daredevil]

For those of you with a pro home gym like me, the first thing is saftey.I do my benches with a smith machine that has saftey bars so I can go to complete failure without getting crushed.After complete failure I can go further and do 3 rest pause reps to complete failure. I do not have to rack the bar because at failure the bar will rest on the saftey bars. Squats with the smith machine is I'll go failure and do halve squats to do deeper into the the muscle. All other exercizes I can do cheating principal after failure. I'll cheat the weight up and do negitives to go deeper into the muscle. Ive won all my shows training like this. My bibles up till this day is Mike Mentzers Heavy Duty Book and Dorian's Blood and Guts. Reaember you guy's that train at home alone SAFTEY FIRST Sincerely Daredevil