FORUMS > Strength Training Forum Rules

yay! So looking forward to this one too.

So I think everyone who plans to participate in it should spend this week/weekend taking a "before" photo to share with us all in 12 weeks, when we will do an "after" photo. We tried something like this with the previous workout plan, but it sorta didn't get off the ground.

Also, lets use this thread to share ideas, thoughts, comments, questions, experiences and suggestions about the new plan.

good luck everyone!

Thinkin I may give this program a shot. Pretty bored with mine now.

I think this could be a great program especially after the "Strong and Lean" program. My trainer and I have been doing a variation on Strong and Lean for a while. We did break it up with a mass building routine for about 8 weeks but that was over the winter. My before pics are the ones on my profile (in black undies).

if anyone at Equinox NYC wants to start the Muscle Building program with me I would prefer to do it with a partner. Let me know. Michael

I'll have to give this one a go when I finish with the Strong and Lean program...

Nope. Almost half of the exercises in the first session use equipment that I don't have, and no gym that I ever belonged to had either. No alternates are specified. It's a non-starter.

should i have done the strong and lean before this one?

Hey Fryblock: Nope, you don't have to have done the other program to start this one. They work well as follow-ups to each other, but also as starting points.

We have a before-and-after contest in the works where we're going to allow members to submit before and after photos from the workouts and win some cool stuff. More on that later, after we finalize the details...

I'll run the other feedback by the trainers and try to make some improvements in the coming months.

Cheers,
Jeff

I'm interested in getting on board if there's going to be a group of seriously committed guys engaged in the program.

I'm really psyched for this! Who else is taking part?

I'm gonna take some BEFORE photos as well... what should they look like? Is there one of these threads from the strong&lean program?

There were a number of threads floating around for the Strong/Lean program, so I thought it would be best to start one main thread for this one.

I'm sure Jeff will specify the requirements for the before shots, but if its like most other before/after shots, generally you wear shorts or swimmers and sometimes you hold up a current newspaper in the photo to prove the date it was taken.

I'm really looking forward to this new plan. The first one did wonders for me!

Hello gents. OK, the good news is that the first week of Muscle-Building workouts are now live.

We're also working on this (hopefully) cool new system that will allow you to upload your before, during, and after pics when doing these workouts, see which other members are doing the workouts, etc. That said, it's not quite done yet... sorry about that.

In the interim, if you want to get started, here is a link to information about how to take your before and after pics. We figured it made sense to set a standard to make this new feature more useful.

Before and After Pics Information for Muscle-Building Workouts

If you have any questions, feel free to email me and I'll pass it along to the trainers. More coming soon...

I'm on day five of the first week. The weekly mass mail from realjock called the program "wonderfully brutal." Truer words were never spoken. Every inch of me aches.

I started thinking that I'd be pretty prepared. I began the Strong and Lean program last spring and my friends have heard me rave about it ever since. It completely changed how I work out. I was especially happy that it finally got me to love doing cardio, something that I've resisted because of a fast metabolism and laziness. I guess I was a fool thinking that I was in shape.

Days one through three had so many exercises that I had already spent the hour and a half I'd planned before I got to the final 30 minute bike/elliptical/treadmill sections. Day two I was determined to run, but found that I could barely eke out 15 minutes at a granny pace. The same was true day three. Thank God, yesterday there was no final half hour of torture expected.

I haven't been this sore since the first time I started lifting weights. I guess that's enough of an endorsement, but, wowsa! I hope this gets easier.

I bet it only gets harder! I just finished day 3. I was pretty damn proud to have done every single exercise for the indicated number of sets on day 1 and 2, but I didn't do them all at once, I split some between two workouts because of time restrictions. I added some extra bench work to day 1 and that was dumb of me, my chest was so sore and swollen today I could have crossdressed with a sports bra and a wig. Really though, I'm loving this program it's just the right level of difficulty so far and I'm feeling good results.

I think I'm going to give this a try once I renew a gym membership next month. Wish I could start it out now, but I don't have access to any of the equipment necessary for it. I'm excited to start it, though, from the few comments on it I've seen so far.

we don't have tubes at my gym - what would be a reasonable alternative?

I asked one of the staff trainers to loan me some tubes for the warm-ups. Otherwise, I'd bet they aren't that expensive. I learned right away, however, not to get too much resistance. A little goes a long way with that over-the-head stretch.

Cable machines are always good, and they provide great resistance.

mike

I just started week 2.

I've been lifting weights for a couple years, and lately felt like I was stuck in a rut going through basically the same routine I've been doing for ever.

I love this program—I'm learning a ton of new workouts, and feel like I'm hitting muscles I didn't know I had. It takes a decent amount of time (1.5-2 hours a session w/ cardio is about what I'm averaging, though I'm taking a little extra time to learn some new workouts) but it's well worth the investment.

I haven't been this sore for weight lifting in years! Can't wait to post some "after" shots in 11 weeks

Hey, any suggestions for alternative exercises to a Graviton dips and pull-ups machine? My gym doesn't have one.

Ex. For the "Wide-Grip Pull-up with Slow Negatives," I did a chest press machine and slowed by drop-down to 5 seconds. Not the same but perhaps on the way there?

Any suggestions would be great!

Hey guys,

Jeff from RealJock here. At long last, we've launched the Workout Photos tracking section of the workouts. This new system allows you to upload before, during, and after body photos to your profile as you do one of RealJock.com's 12-week workout programs. When you add your first photo, you'll be automatically added to the searchable list of other RealJock.com members participating in the program.

You can read all about it here:
Before and After Pics Overview

Once you add your photos, they'll go into our review queue. After we've approved them, they'll go live in a new section of your profile called "My RealJock Workout Photos". In addition, you'll be added to a list of participants that can be found as a link on every page of the workouts. We've finished adding all of this to the Muscle-Building 12-Week Workout; it will go live on the Strong and Lean 12-Week Workout tomorrow.

We really hope some of you participate in this program! We would love to see some of the body transformations in action.

Also, on an unrelated note, we're working on an overview of alternative exercises you can do if your gym does not have specific equipment such as the Gravitron machine, tubes, or cable machines. We should have that live in a week. As a general rule, though, if you come across an exercise you don't have the equipment to do, try to find an exercise that is closely related and mimics the movement of the exercise. For example, for tube rows, the best alternative would be cable rows, with a second best alternative being dumbbell rows. For Gravitron wide-grip pull-ups, your best alternative would be to do wide-grip pull-ups on a Smith machine bar set at head height with your legs slightly bent and feet lightly supporting you on the ground, or standard pull-ups as a second alternative. More on that next week!

Thanks Jeff.

And thanks to Mike for designing this program which is kicking my sorry arse!

cronks xx

Jeff,

What a great addition to the site! I can't wait to get my new gym membership so I can start on the muscle building program and upload some workout pics. This site just keeps getting better and better.

I am going to start this one on Monday, Oct. 8th. Have been reading it through and it looks awesome.

Finishing up an 8 week program that was okay and ready to put on a little muscle and strengthen up. The exercises in here are perfect for that. Can't wait! Putting up some before pics tonight.

Good luck guys.

Got my pic up! Come join me fellas!

I didn't have resistance tubes but they were $10 at my sporting goods store, come in 5, 10, 15, and 20 lb resistances. I got the 20's, but might recommend the 10 or 15s instead, it's a rating of resistance so it isn't doing 20lbs of resistance it's 20lbs per distance stretched and of course it's not linear.

Good substitution for Graviton dips for Triceps is doing chair or bench dips if you need low weight, if you're able to support your entire weight (I'm not!) then just any stable surface you can suspend yourself between will work. Railings, turnstiles, that kind of thing. You could even set up two very sturdy ladders. Around my house I've taken to using 4x4 posts and loose cinderblock to construct specific structures but I doubt many others have that option.

My biggest tip for this so far is use your 6 and 7 day strategically, if you've got a busy day make it your rest or if you're just too damn sore or worn out just do the active cardio day instead of struggling to work in order!

Thankfully, my gym is awesome, and has everything, suckas!! Including std laden sorority girls!

I just want to say that i hate that the stuff gets updated on wednesday. I had to redo the first week because of the weird staggering just so i could get it scheduled right...And I hated the first week! But my legs are quite quite sore from yesterday... And I'm not one of those people who never do legs.

There are only 4 of us with pictures on there. Slackers!

Dude- so what the heck's the difference between this one and the Strong and Lean?

I went based off the titles and decided I wanted to build mass more than lean up so I chose this one. Started day 1 today. Damn I spent over 2 hours at the gym today, usually I'm out in an hour. And I skipped the cardio but I ride my bike to and from the gym so heh.

Jeff is da' man! :-)

Thanks! It's been entertaining and informative.

A gallant effort, to be commended.

Hi all, about to start Week 2 and I'm curious if anyone's noticed that these workouts take a long time to do? I'm not concerned so much with getting bored (a lack of boredom is probably my favorite part of this program); I'm more curious because I've always read that you should only be lifting weights for 45-60 minutes at a time, about as long as it takes for glucagon stores to be depleted. Some days an hour goes by and I'm just about 2/3 done. It probably has a lot to do with the fact that it has me running all over the gym, or that my rests are too long. Anyway, any advice on this?

Sean

Hey, quick question. This stupid gym here doesn't have a gravitron pull up assist machine. Can anyone think about a good replacement for the gravitron assisted, tricep dips (chest focused)? I have alternative exercises for a lot of the other gravitron machine ones, but have really been trying to figure out one for this particular exercise and have come up empty handed. Let me know guys.

Yeah, it does take a lot longer. OK my novice notice is that the difference between this and the lean workout is that the lean one does a lot of circuit training. Mainly a cardio type workout with weights. There were short/no rests on that one. This one on the other hand definitely trains to failure. Week two was a total killer and walked out everyday feeling great, but throroughly beaten. It's nice. Friday I felt like I couldn't lift a weight if i had to, but I haven't overtrained... Anyway, I'm loving it.

This discussion of working your muscles to failure in this routine brings up a question for me, since I was planning on starting this as soon as I get a new gym membership.

I work at UPS, and am required to lift packages up to 70 lbs for a few hours at a time. If I start doing this workout program and I'm working my muscles to failure so that I'm sore all day (as I've seen people mention that they are), am I still going to be able to go to work at night and lift packages for several hours? Does anyone have any thoughts on this?

I don't want to end up starting this program and going to work, only to find that I can barely lift the packages, if at all, because I'm so sore.

Delty, I would just go easier on arm and chest days, do half the sets on a reduced weight. I haven't noticed it taking as long as some of you have said. I get in and out around an hour each day with time on cardio, but it may just be gym layout and availability of equipment is good where I'm at. I only rest for about 20 breaths or a minute between sets, enough time for my heartrate to adjust back from the exertion and then I start the next set or exercise.

no, i was fine later in the day, just a little sore. Just to failure by the end of the workout. I couldn't force myself to stay if I wanted to.

Constant soreness is really a bad thing. I imagine I won't get sore much at all this week.

I plan to start this workout tomorrow (Oct 9) although I went to the gym yesterday to get acquainted with Day 1 workout. It did take me a long time to finish it up without the cardio session.

I will have to split my workout into two visits (on the same day) to the gym. I usually work out early in the morning before going to work as I hate going after work because it's way too crowded.

And I know, I should post my "before" pictures.

Let's keep up the motivation and enjoy the "after" pictures some day down the road...

I like the program so far, somedays are a real challenge and pushes me pretty hard. Otherdays...not as much, so I add to it. I hope that doesn't matter, I've stared week two. I'm hoping to add a pic soon. Cheers.

Tough Guy!

Today is my final day of week three. Since I do even more walking than the average New Yorker, I take the rest days as rest days. For those who are hesitating about joining the program because of the posts about how hard week one was...rest assured, things get much easier.

This week I concentrated very hard on practicing my form, especially for those exercises I THINK I know well--namely the bench press, shoulder press. I hurt my rotator cuff a few years ago and I felt it acting up after week one. No work-out program is worth surgery--I learned in the past through sad experience. So I have not pushed myself too hard.

I also remember that from other muscle building I've done in the past, that in a muscle soreness disappears after a couple of weeks even when pushing to failure.

At first I was disappointed that this wouldn't be the day to day week to week ass-kicking I experienced with the Strong and Lean program. But the nature of the regimen, muscle-building is a whole different animal. I lost 4% body fat on the other program, this time I'm hoping to replace some of that weight healthily.

I'm posting my three-weeks in "before" shot.

I would say 2 (and 3 since it is the same) are much harder than the first week! I am just starting week three and it was a bad idea because I am fasting today for an interfaith potluck at night. I had to work out and eat before the sun came up and now I'm famished...

I think this'll be good for me. I started the workout a couple of weeks ago and had such a hard time with acidosis that I decided to work the first week again; only I'll be smarter about it. I don't really have the time to do the whole workout in one sitting so I'll do each week in two parts. I have my before pics, but will have to post them later, since all my pics are on a different computer.

Now off to the gym for Week 1 day 2 part 2. (I don't count the first time through Week 1 as anything except a trial week. I worked it wrong and my body really hated me for it. This workout is hard enough on the body, I don't want it hard on the mind too. Plus, I like the fact that I can already see my definition returning.)

Hey guys-

This is Mike, I designed the workout. Glad to hear that it is a tough one.

A couple answers to your questions:

*for the tubes - you can use the cable machines, but it won't have the same resistance factor that the tubes have (which is why I use them). You can buy them at www.power-systems.com (they are called JC Bands)
check with your gym first if you can use them there, though...some won't allow you b/c of liability issues.

* time issues- try not to take more than hour and half to get through each one. I try not to spend more than an hour when i workout. If you find yourself spending too much time, lessen the rest time between supersets - only if you can still maintain your form and strength for the next sets.
if you need to - instead of doing 4 sets where they are listed, just do 3. Make sure to get through all the exercises, though.

*Since there is no gravitron set up at your gym, for the dips, if you can put two benches together about shoulder width apart and do the chest dips between them. Or, if they have it, use the Roman Chair (which people do for leg lifts - you just won't have any support and will be harder to maintain the form)
For pullups - use a smith machine or squat rack with the bar at the top and you will have to spot yourself with your legs.

*As with any workout - listen to your body- for the UPS driver - try some stuff out, and if you are too sore for work that night, or the days that follow- lighten the amount you are using. You should be sore but not debilitating.

*if it seems too hard or some are too easy - experiment with what you can do. Decrease your weight and or reps if too hard, add more if it's too easy.

let me know if you have any questions. put 12 week program in subject so i can respond to them quicker.

thanks guys!

Mike

Thanks Mike for answering us back and thanks for putting up the great program. Its definitely very enjoyable to do and its kicking my ass (in the good way).

I needed something new and the exercises work amazing together. Sometimes I am getting people at the gym watching me and then asking if I am a personal trainer.

Keep up the awesome work guys!

Thanks Mike--great suggestions (and great program).

This is my last week of rugby practice, so I figure I'll start up this new weight routine next week. I have a clarification question though:

When exercises are grouped as supersets, but have different numbers of sets within the group, is that a typo or do you just continue doing some sets of one but none of the other?

Example:

Muscle-Building 12 week workout
Week 1, Day 5

Superset of
Step-Ups 20 20 20 N/A
Squats 15 15 12 12

Is this supposed to go Step-Up / Squat / Step-Up / Squat / Step-Up / Squat / rest / Squat ? Or was there supposed to be another set of 20 Step-Ups in there?

A similar thing happens with the following superset of Single-Leg Knee Extensions / Dumbell Walking Lunges

I'm not stressed about the occasional typo (if that's what happened) - just not used to seeing supersets written this way.

I was looking at the workouts for week 4 and I noticed that they practically the same as week 3. I'm just wondering if this is a typo or if it was meant to happen?

According to the workout overview, weeks 2 - 4 are the same workout, in which we're supposed to increase our level of intensity. So, it's the same on purpose.

Hey Citipolo,

In answer to your question, a new superset starts with the heading superset, and includes all exercises below it that have the "S" in the superset column. So in the Week 1, Day 5 example, you would do the standing dumbbell shoulder presses, lateral raises, and stability ball push-ups as three supersets. Once you completed those three supersets, you would then do the standing dumbbell Arnold presses as their own standard set of four separate from the others.

I hope that makes sense. It can definitely be a tad confusing; we tried a bunch of other configurations, but they all proved problematic. We'll try to brainstorm on how to make that clearer.

Jeff

Hey Jeff

Thanks for the support and advice.

I think you should keep the format as you already have it. It makes a lot of sense once you understand it and changing it is only going to confuse more people.

One thing I would love is if you could package the entire workout together in a PDF format once the program is up so I could download the whole workout to my PC in case you ever choose to take it down from the website....is that being cheeky?

I wanted to do it but I am still weak from a stroke. I am afraid of losing my balance.

This is my report after Week Four.

I finally felt like I targeted my chest right this week. I was sore for a couple of days, but since I have to be really careful because of an old shoulder injury, I can't max out my weight the way I'd prefer.

Feeling a little discouraged by that and then out of nowhere some guy who's seen me for years at the gym walks by stops, comes back says, "Boy, you got some cleavage goin' on there."

Then out of nowhere a trainer at the gym asks me for the address of the site where I've been "getting all those great workouts," because "your abs are looking really cut."

Most surprising was my roommate who wouldn't notice if I lost an eye saying that whatever I was doing at the gym was paying off.

These utterly unsolicited comments make up for the discouraging fact that I have lost 4 pounds...I keep telling myself that it's good because I'm doing those blasted 30 minute cardio sessions even after the legs days when I might as well have been running on two pieces of linguine.

I added a post-workout shake of Cytogainer...I hope that it will have some impact.

Okay, time for me to head to the gym and start week five.

I'm only on week 4 of the workout (found out a lil late), but there is one tip I can pass on. Buy a "DOOR GYM"...best 40 bucks I could have spent. 3 weeks ago (when my Door Gym arrived),I could only do 2 sets of 13 or 14 pullups. Now Im doin 18 to 22 at a time. I do 2 sets of pullups and DIPS everyday (my dip max is up from 18 to 40 now!). It has REALLY increased my muscular ENDURANCE as well as a slight strength boost.

Amazing what doing pushups regularly can do. I never included them in any workup regimen before. My pecs are rock hard. My trainer
blew me away when he actually reached into my sweats to "check my body fat".

Someone on this site mentioned that doing a little cardio after a couple sets helps decrease muscle pain. I tried that yesterday after working the shoulders and I was able to push through the rest of the shoulder excersises. So, thanks to whoever that was!! It felt better than just sitting around and waiting for available equipment or for a rest too.

Off to have a bite to eat, then to workout. Today (week 2 day 5) looks tough, so I'll need the energy.

I have a question about the cardio part of this if anyone wants to answer it (I'm starting this program at my new gym next week).

I already do at least 45 minutes of cardio every day because I ride my bike to work. Plus I'll be riding my bike to the gym when I go, which is even farther away than work. Should I do the cardio they recommend in addition to that bike riding, or do you think the bike riding will suffice?

this is a response to chewey-delt -
you are already doing enough cardio with your biking. no need to stay in the gym and do more. if anyone else does their own variations on cardio, no need to spend any more time in the gym then what is necessary.

Questions about week 5:

A few typos have got me a little confused: days four and five are both labeled day five. I'm going to assume day four is day four, but is day five the same workout at day two?

hey ikaramazov,

thanks for pointing that out. day 4 is now day 4... sorry about that.

and yes, day 2 and day 5 are the same in week 5. in the coming three weeks, two of each five days will be repeats to double up the focus on those muscle groups during that week.

thanks,
jeff

ugh, i uploaded my week 4 picture... Rather disappointing, but since no one else updated theirs I can't tell if I am doing aight or not ;)

Well, 1/3 down, 2/3 to go!

Neither of my gyms have a Pec Deck Machine, so I'm doing horizontal flexion on a cable machine. It seems that is what is called for, but someone correct me if I'm wrong so I can do a better alternative excersize.

Now off to start week 3!

I have a question about the workouts in general. My personl trainer friend saw the workout for the chest for week 2. He says it's crazy. He says that it to much for one muscle. So my question is how do we know when to much is to much for the muscle?

Can anyone recommend nutrition guidlines while following the 12 week program with regard to calories, cards and protein?

I'm working on week 5, and seeing significant increases each week in the amount of weight and/or number of reps I'm able to do. This program is definately challenging me in a new way that is encouraging development I haven't seen in a while.

I just want to make sure I'm eating enough, but at the same time I'd prefer not to gain fat in the process. I'm about 175lbs and eating 2500 calories a day. Any thoughts?

Thanks to the guys that put this program together, I'm loving it!

damn i just got the hang of the last exercise program

First thing...love this workout...it certainly pushes you and you feel like a wimp if you don't get to the allotted number of reps or better...I love a challenge so this is just up my alley...My before picture is pretty much the main pic...I am sure I will have plenty more after this...

Is it just me or is leg day the toughest with the jump squats...I love em, but man, do they get the heart rate up and the sweat/sware words flowing...lol

Throwing the jump squats on the end was just brutal. And not fair. Not fair at all...

Glad to know that I'm not the only one that hates the squat jumps. I try not to whine, but sometimes I find myself wishing that bad things would happen to Mike. Things like having to spend a day with Ann Coulter and being forced to look at her adam's apple as she talks.

I don't know why, but I've sweated more and have had the worst attitude on leg days than any other day. I'm sure I'll get over it if I have to.

I think I need several days of pampering and will have them soon.

For Vince in Chi

Good question regarding calories. Simple guidline: pay close attention to your muscular definition and your waistline measurement. Get a tape measure and start measuring on Mon and Fri of every week. If your waist measurement is increasing, and your are loosing your definition in your arms and legs, cut back on your Carbs and increase your Protein. Remember to shoot for at least 100oz of water a day.

If you are noticing an increase in your Chest/Back and arms measurement, and maintaining your waist size, stick to what you are doing. Basic guidline for calories is 45-35-20 for Complex Carbs, Lean Protein and Healthy fat in your daily calories. For ME, when i weighed 175, +2500 calories would have been a lil excessive, but everyone's physiology is different. Go by how you feel, how well you move, and how your body looks.

Keep at it!

Just started the program. My advice to anyone new to it - - get a training partner. I whine a lot and if I were doing this by myself, I'm sure there are many times when I would guit to soon or skimp on the exercises. My training partner keeps me motivated, keeps me from cheating, and really pushes me.

Mike, Dude!: this program is kick-ass! I finished day 4 of Week 1 and had to put days 6 & 7 next because my arms were too sore to hit day 5. I haven't been this sore since I started lifting. Seriously, everything hurts!

Today we're hitting day 5 even though I still have some soreness in my forearms and shoulders.

I really love the program so far. I'm having to give about 2 hours to my workouts now because the lifting part of this program can take up to 1 1/2 hour - especially when training w/ someone - and then another 1/2 hour for cardio usually.
Ok, I just uploaded my first photo. This was taken today (10/28/07) and is the 7th day (end)of Week 1. I'm already seeing changes in my body so I really want to capture this w/ photos and measurements.

Happy training everyone. Peace out.

Just started this today. I was drained after the workout! Great stuff

I started this last week, but I don't think I could have started at a worse time. Somehow I ended up getting nasty sick and I think that stopped my muscles from healing. My legs are still sore, and I stopped doing this on Wednesday.

Also, I think I'm going to have to tone it down for myself when I start back up. I noted earlier that I work for UPS, and working as hard as this program recommends did, in fact, impact my ability to work in the evening. I'll just have to scale back a bit, but I'm looking forward to restarting this. I couldn't believe that every muscle in my body was so sore!

I Finished up week one today... sore in places I didn't realize could be sore. It's a great feeling though

WEEK FOUR COMPLETE! It feels good to know that I'm almost halfway done with this program. It feels even better that I've gotten through week 4 without anything falling off. It's taken me 7 weeks to get to this point and I feel good for doing it.

I so need a few treatment massages though. Thank God I'll get them over the next two weekends.

I must admit that I took Wednesday off due to some emotional crap that drained my energy. But I picked right back up and pushed myself to do the rest. Maybe I'll go back and complete week 4 day 3 this weekend.

I hurt good right now, and am celebrating with a bowl of chicken Udon.

Sometimes, I miss a day during the week, because I get so busy. Is this ok or do I need to make up that day that I missed? I just finished week four but I missed the legs day.

So, I have done a bit of this workout and a bit of the Strong and Lean.

I've decided I'm going to do this one-- it's more challenging from the start but I think that will be a good thing.

This week-- doing as many push-ups and other exercises so that when I really start the programme next week I can go full tilt. I used to row, so hopefully I'll adapt quickly and get back to being more fit and be able to get to six-pack state soon!

Thanks to Mike for designing this programme. I need the direction.

Fabio

I haven't checked in for a few weeks, so here is my report from Week Seven.
--I've let go of my disappointment about losing weight about seven pounds since I began: it is clear from my abs that the weight was the little layer of fat I thought would always keep me in the four-pack range. Hooray!
--After losing about five pounds in weeks five and six, I finally started regaining, but only after adding a second protein shake to my day. I'm now up to about seven meals! Even then, I think that I could be adding more fuel.
--I started craving red meat. I just had to have liver one night. Body must be telling me something. If I start craving blood, I'll get a little worried.
--Another great victory: no shoulder pain! I've been very vigilant on my form and this week, I've noticed that the exercises were easier, especially the dumbbell chest press which I've never been able to do before without some discomfort. Healthy shoulders, yeah!
--I wish I could say that I've mastered Russian deadlifts. I swear I'll never get the fuckers right.
--2 hours a day, five days a week! This week's been so busy, I've had to punch my perfectionism in the face and move some things to other days and let others go.
--Need to get myself a date. Someone else should be enjoying the results of all this hard work.

Ok....so I've been at this program for 3 weeks now (currently on week 4). Finally got over the muscle soreness (took a couple of weeks) and am really starting to notice differences. The workouts also take less time now than originally because I'm used to the exercises and the proper way to do them. The weight portion was taking about 1 1/2 hours w/ a partner. We're down to an hour or under for each weight portion of the workout now.

The program looks like it changes up in week 5 so I'm ready to get sore again. So far, I'm really pleased with the variation in exercises, the results, and the way this program is designed to hit the entire body and all stabilizer muscles. Awesome plan!

Totally new to the site and the program. I have used a trainer who wanted to make into a huge musclehead and at 5ft. 11" and 255# I wanted more to lose weight and build muscle together. Then I had another trainer who thought the opposite and wanted me to 100% cardio.

I've got to say though that even though I am only in day 3 of week one, I like this plan a lot better. I like the fact that not only is my heart rate elevated so as to gain the benefits of cardio, but I can tell by the soreness that the muscle building aspect is there too. If I can survive the holidays and stick to the plan, I won't have to use "lose weight and go to the gym more" as my ready to be broken new year's resolution!

Week 5 is for all you closet masochists!!

Seriously though, it's such a great step up, just as some of the exercises were getting routine we've added in new exercises, twists like 'Only one Foot!' and double muscle focus. I can't even put into words how much more enthusiasm I have to keep pushing. I did ALL of day 3(legs and abs) today and I could barely walk up the stairs to get to my car afterwards! This whole program is SO perfectly balanced to push your limits without injury or over-fatigue, I love it!

I am with you on that one Eden. I was finally starting to get the hang of the exercises and the soreness was gone, then I started masochistic week 5, lol. I love it though. The leg /ab day is killer and is not so helpful when you live in a four story house either! Damn historic Charleston and their tall houses! Its great though.

I am actually just finishing up week 6 with tomorrow being my last actual weight lifting day and I am so impressed with this workout program. I just can't say enough good things about it. My body was pretty decent before, but I am now noticing muscle definition I have never seen before. Also, I am much stronger and love the fact of working the so important stabilizers (can anyone say super setting exercise ball push ups?).

I am so stoked about getting in the gym too. Always excited to see what great, original exercises they will have me do that day.

Going to put up some new pictures this weekend for ya'll.

Hey Guys whats going on? I am Starting this work out plan Sunday. Anyone else want to Join and see what progress we can make.

I was going to start lean and strong program but after reviewing I change my mind I'm doing this one look challenging ok day one today

OK it kicked my royal behind damm such a great w/o im looking forward for tomorrow yey!!!

I'm starting week 9 today!

Does anyone update their pictures anymore? Come on! I'm not getting "Huge gains" or anything, but i can lift more. Maybe i'm just a panzy4lyfe! (<---that should be on a vanity plate somewhere...)

It's the end of BOLD TEXT GOES HEREWeek Nine!BOLD TEXT GOES HERE

I'm well over the hump! I love the power/explosive stuff. All the crazy jumping/throwing of exercises that earned me a reputation at the gym when I was doing the Strong and Lean workout.

(Let's hope that in this one there isn't that week where you have to skip up and down the length of the room. That was a little hard to pull off and look butch.)

I finally got back to the weight that I had when I started, after going down to 175 from 182. I haven't confirmed it with a caliper test, but I'm almost certain that I have lost a fat percentage or two.

Is anyone else struggling with the Russian leg lifts? I'm getting some slight muscle pain in the middle of my back with them. I thought I'd been keeping my back straight, but maybe not. Anyone with any pointers?

I'll post another pic soon.

ikaramazovIs anyone else struggling with the Russian leg lifts? I'm getting some slight muscle pain in the middle of my back with them. I thought I'd been keeping my back straight, but maybe not. Anyone with any pointers?

I've found it really helps to use a mirror on the side to check form while doing deadlifts. Your legs should really take the brunt of the lift while your back should be held at the same angle until you straighten your legs.

Speaking of deadlifts, anyone else find the leg days absolutely grueling? Man, I don't think I've ever sweat so much lifting weights!

Hey guys-

Just reading through the posts...glad that everyone is enjoying the workouts. They are tough. Even my big guys have a hard time when we do them..and they have
to finish up in an hour!

To the post about too much for one muscle - we're only doing this workout for 12 weeks, in which you'll be hitting each muscle group 1-2 times per week. You don't have to worry about overtraining. If you feel like it's too much, then as some of you are doing, scale back to what you can handle.

I wanted to create a workout that is different than what you see most typical guys doing in the gym. And one that will really push you and help you break through plateaus.

As for the deadlifts, be EXTREMELY careful when doing these...mirror is great...keep your butt out, bend your knees slightly. think of also keeping your shoulder blades squeezed together..this will help you to keep your lower back flat. this is probably the most important exericse to really focus on when doing it.

and, if you do have questions, email me directly on the site, as i don't check the forum all the time. thanks guys!

mike

Great workout. I managed to catch a cold, so I'll be taking a quick break with it... but starting up week 4, and I'm already seeing some impressive gains.

Can't wait to see how I look and feel when it's all over!

sickofthesame, I see enough change in your before and during pics to get me off of my tryptophan laden a$$ and get to the gym so I can finish week six. Unless you were fishing for compliments, you haven't a thing to worry about. I think the gains you've made are big enough to be motivational. Good for you!

That was the motivation I needed for today.

Off to the gym.

I finally posted my week eight pic. I'm either making progress or getting better at posing.

Wow, thanks auryn. I appreciate it. I wasn't fishing, I was just biased against myself. Didn't expect that. -Dan

Starting week 4, after taking last week off.

Why the rec center felt the need to shut down and adjust hours for Thanksgiving is beyond me... lol.

Looking in the mirror today made me start laughing... I'm really seeing some nice gains.

sickofthesame, you're really doing well! keep it up!

I'm not sure whether I should start this program. My goal is to gain weight..not loose. The thing that worries me about this program is doing cardio for 30 minutes each day cause I'm trying to gain weight so I hope I wont loose the weight. I'm about 125 pounds and 5'7, what do you guys think?

As a sexagenarian (sounds heaps more fun than it is) I have embarked on the program however there is no way I can be in the gym 6 days out of 7 (I have a bit of life left in me that I wouldn't mind living).

Also, I find that I DO need about 2 days to recover and for the dreaded DOMS to subside before I can train again.

So, I have modified the program and will attempt to do 1 day's workout every 3 days, and I guess that (at best) means that a week in the program will actually take me 3 weeks and similarly extend the whole program out from 12 weeks to 36 weeks.

Having said that, I have also found it difficult to complete some exercises and to achieve the recommended goals, so I may also have to repeat the 1st week a couple of times (and maybe future weeks) until I actually manage to gain some further strength.

In fact in the Day 3 exercises, supersetting was really hard and the POP Push-ups I found seriously challenging, managing only 5 reps. I could not even do one Close-Grip Push Ups by the time I got to that part of the day's program and could only heft a 3.5kg weight for the Triceps Kickbacks!

I'm pushing my body but accept that fewer reps achieved with lower weights will probably prove the best I can hope for.

If the guy designing the program or anyone else thinks I'm on the wrong track, I'd appreciate a heads up.

MelB

I think this would be good for you. 30 minutes isn't all that long plus it is an active recovery time, not really a massively cardio time. Go for it. I've enjoyed it.

David40,

Your plan sounds great. Week One on this program is NOT representative. It asks you to do things that weeks two through 8 won't. So, feel free to move on to week two, you'll find it much easier.

MelB,

I echo Sickofthesame. Don't sweat the cardio, so to speak. If anything, I found that it helped me to lose the fat that even a skinny person can carry around. I lost some weight when I began, but NOT in muscle. The trimmer you are, the more muscular you will look.

I've never really believed in the philosophy that gaining for gaining sake alone is good. But for a long time, I was like you a little afraid of "losing." It's easy enough to start carrying around fat. These realjock workouts have helped me to make cardio a regular part of my exercise program. Now I love it and look forward to it.

thanx for the response. I'm still confused with one thing, even if I have very fast metabolism?

I love the muscle building workout plan! I skipped the strong and lean and at first this workout was kicking my ass! I am on week 7 now and since I have tweeked my diet I have gained 26 lbs of muscle in those 7 weeks.....and my clothes still fit!

Jeff and anyone else who can answer - I have a question on the Multi-directional Speed Lunge with shoe tap that has appeared on several week's leg workout.

When the routine calls for 15 per leg - does that mean that you do the entire circuit (front/side/diagonal/rear) 15 times? Seems like a lot - and it doesn't quite make sense since one circuit involves both legs - but maybe I'm just a wimp.

Similar question for Cable Russian Twists - when the routine calls for 30 'reps' does that mean 30 with cable from top and then 30 at chest height? Or even worse, 30 right, 30 left from top position then 30 right and 30 left at chest height?

Thanks,
Keith

Looking ahead I see a small problem...

There are some warm up exercises that have you throwing medicine balls. My gym doesn't allow this. Any good replacements?

throw punches.

I do fifteen cable twists with the pulley high, fifteen lower per side.

Now as for the multidirectional lunges...I'm glad someone else noticed the counting problem. I do four per leg per direction--front, 45, 90, 130--which even by my bad math count adds up to 16.

Fifteen per direction would be more than excessive. The leg workout is sadistic enough.

I still don't understand the multi-directional lunges, so I skip 'em. (I think there's a mental block.) Perhaps someone will record themselves doing them and put 'em on youtube or something.

Hey guys,

I heard back from Mike on the multi-directional leg lunges and cable Russian twists. He actually wants you to do ALL of those reps (yikes) if you can:

1. Multi-Directional Leg Lunges - Do the entire circuit (front/side/diagonal/rear) 15 times on each side for a total of 60 reps on each leg. Be sure not to use any weights. Mike reiterated that these will be very, very challenging.

2. Cable Russian Twists - Do 30 diagonal on one side, then 30 diagonal on the other side, then 30 horizontal twists, and then another 30 horizontal twists on the other side, for a total of 120 twists. Again, very challenging. Use weights light enough to make sure you can do them.

If you find that it's too much to do while maintaining proper form, cut the reps in half and build up to it over time throughout the program.

By the way, we're shooting video of all of the exercises in January, which should help with some of these more complex ones.

Thanks,
Jeff

Hi guys,

Mike Clausen thought about the multi-directional lunge "problem" some more... namely, that people seem to be finding this exercise to be very, very difficult...

To address this problem, he asked that we break the exercise into a standard and an advanced variation:

1. Standard variation: Just do the front lunges with one leg, then the front lunges with the other leg, and then the side lunges with one leg, and then the side lunges with the other leg. That will give you a total of 60 lunges for one set, 30 per leg.

2. Advanced variation: Do the exercise with the diagonal and back lunges included, for a total of 120 lunges per set, or 60 per leg.

The workout program itself will be updated with this information by next Monday. Thanks, Jeff

Just did the Russian twists tonight. I got some strange looks... but man, did they hit hard!

I started late and am midway through week 5. I feel and see the results and am very pleased. Have been working up a good sweat! Now I am wondering, after I complete all 12 weeks, I'll be in mid-feb.. What would you recommend as the next routine to get ready for a beach summer, particularly, flattening the midsection? I looked over the strong and lean workout and it's not as good as this workout. Further, starting from the beginning of that one, I fear losing some of the results from this workout. Thoughts? Referrals to other workouts?

I started working out for the first time in my life eight months ago. I've always been tall and thin, but after I turned 30 I started to gain weight and I knew I needed to start doing something. Just over 4 months ago I found this site and started doing the Strong & Lean workout. From when I started working out to when I finished strong and lean, I lost 25 lbs and I look better and more defined than I think I ever have. I still have about an inch of extra weight around my midsection, though.

Right now I'm wrapping up week 6 of the muscle building workout. I've definitely noticed that I'm now gaining muscle mass as opposed to losing that extra bit of weight around my waist. My shoulders, arms, deltoids, and legs all look stronger and more defined - but I think I need to do more cardio to get rid of that last bit around my waist. It pisses me off that I work out for 1 - 2 hours 5 days a week (where I never worked out at all before) and I still can't seem to get rid of that thin bit of padding.

Anyway - just wanted to say thanks to realjock for putting up these programs, and congrats to everyone else who is using them and getting such great results.

Oh, and what zanderifique1 said: when I'm through with this workout - where next?

We are on week three an LOVE the great workouts so far!! We have a full gym in our basement so it is hard to find inspiration to change our routine and try new ideas..
I do have a question though, not been on the site very long and just now trying out some of the workouts, how long will you guys keep the workouts available?? Just wondering if we need to print the rest out..
Thanks for all the great tips, looking forward to the new us!!..

Charlatan,
If you increase the cardio i.e after each work out and watch your diet you will see it melt away, however you better watch your protein intake so make sure your body is always charge with protein specially after the cardio, you dont want to eat up the muscle mass, another tip eat your carbs first thing in the morning and after your work outs, that will help too.

Hey guys,

Jeff from RealJock.com here. In answer to your recent questions:

We're keeping the workouts up permanently, so no need to print them out.

Regarding what to do next: In mid- and late-2008 we hope to do two additional workout programs. In the interim, I would personally suggest moving on to Billy Polson's Strong and Lean 12-Week Workout. Billy is really an amazing trainer and was voted a Top 100 Personal Trainer in the U.S. by Men's Journal. The switch between the Strong and Lean and Muscle-Building programs will be good for your body. If you don't want to do the Strong and Lean for whatever reason, you can also start with the Muscle-Building program again.

I don't have recommendations of other programs outside of RJ, sorry. The only ones I've done I haven't liked (I'm not going to say the names because I don't think that's fair to them). I'm sure there are other good ones out there, however. Others on the site may have some good advice for guys who want to mix it up with different programs.

@GaryIriza - thanks for the feedback!

I've always hated cardio, but I see now that you're right - I just need to bite the bullet and do it.

Also, I was doing great on diet for a few months, but in the last few weeks I've been falling of the wagon a bit and getting into some higher calorie stuff. Self-control is a bitch!

charlatan said
Also, I was doing great on diet for a few months, but in the last few weeks I've been falling of the wagon a bit and getting into some higher calorie stuff. Self-control is a bitch!

The Performance Eating articles on RJ, have given me a lot of really good ideas for healthy and great-tasting meals and snacks. I highly recommend them and that you not chastise yourself for slipping. "Moderation in all things--including moderation."

Anywho... 4 more weeks to go

Alright! I am all updated. I moved int a new place, so it took forever. I deserve a prize for keeping updated. Free RJ membership for LIFE! ...oh wait a second.

oh... and i've heard spongebob underwear is a turn off... Good, I'm trying to weed out the weirdos.

how many times a week are we supposed to do these? im guessing three, but idk.

its actually a 6 day week with one extra credit optional day.

wow, haha. Not a problem. thanks man.

ok...i have a couple of things to say...first off, i'm new to this site. next...this site is fantastic. also i'm super excited about starting this program. it's gonna be my "new year-new workout january motivator". i practically live at the gym anyway and i'm excited about learning some new things. i've seen alot of before pics and only one after pic....hmmmm, what gives guys? yada yada....anyway, this workout is designed incredibly well and i'll be excited to post my progress.

Any dudes use NYSC or GOld's (in NYC) want to start this program together?

thanks.

Hey guys , Im going to try the 12 week program starting New years ! I'm phyced about it !!!!

sooooo.....i just got home from the gym. today was day one of week one...and this workout KICKED MY ASS!!!! i'm psyched about the next 3 months. almost all of the exercises that i did today were ones that i don't use in my usual workout. so i hit my body in a way that i haven't in quite a while. i'm expecting big gains with this....thanks you guys

Day 1 of week 1 starts tomorrow morning... will keep ya'll updated!
I can't seem to upload the "before" pic. Anyone else had any trouble?

Thanks and happy new year!
SAHEM62896

To the ones who are starting the program will kick your ass, don't miss a day it is great

Just finished day 1.... beat.

The gym is closed today and tomorrow, so I had to modify some of the exercises... did bent over rows with dumbbells (15 lbs) instead of inverted pull-ups, and did an extra set of push-ups in place of Gravitron chest dips. Seem okay to you all?

Well, I've started! Will keep ya'll posted.

--sahem

ill be starting in january! as soon as my school's rec center opens up again. guys check out the post i made called "busy busy busy" under general fitness discussion. i'm very interested in what yall have to say

I'll take a before photo, the only thing is with money concerns and time, if I don't get a job, I won't have the money to afford any nutrients and proteins to sustain myself for the workout and I'll probably wind up putting my brother and sister first with my money so I won't get the program complete because I'm looking after younger siblings and not me and then. I"M TIRED OF FAILING SO WHY EVEN START?!?!? Arg. Where's my violin?

...Dang it! I just went into my closet to pull on a really nice belt that I got this summer and now it doesn't fit at all. Now I have to go shopping again. If this keeps up, I'll be able to rescue my size 28s from my bf.

weeks 11 and 12 left now. I'll post my 8 week pic sometime soon. I have it, just haven't posted it.

Have a safe night and HAPPY ALCOHOL RECOVERY DAY, er, New Year!

Starting TODAY. I figure there couldn't be a better time, especially after the way I ate over the holidays on break. Wish me luck.

Can't wait to get started next week.

I'm on day 6 of this program and I love it. At the end of Novemebr I started the Strong & Lean program, and after 4 weeks, I saw some good results, but not what I was looking for. I saw myself toning up a bit, but I'm more interested in regaining some of the mass I lost when I moved back to Toronto and stopped going to the gym.

I opted to include a photo log of my progress on my profile for 2 reasons. Now that I'm no longer with a trainer it's too easy to get home from work and just veg out on the sofa instead of going up to the gym. So, I figure if I make my progress public it'll keep me motivated so I can get and show the results I'm looking for. Secondly, I wouldn't be opposed to someone more experienced look at my after photo and say, 'good work, but your such-and-such can use a little work, so try doing this...'. I'm always up for some constructive criticism.

All-in-all, so far so good. This is a great website, and I'm looking forward to the rest of this program.

ShawnTO, I've also had a similar experience in losing a lot of strength and muscle over the last couple of years. I'm a small framed, 5'4" half asian guy, so I definately have an ectomorph body type.

I was in college (in my late 20's as a returning student) and I worked at the campus gym and worked out religiously using workouts that I read in the gym's subscription of Men's Health magazine. But when I started my desk job after graduating, I rarely worked out and lost a lot of the muscle tone and mass that I worked so hard for in college.

As I write this reply, I'm on the third week of the Muscle Building 12-week plan. I've repeated the third week because the holiday season and travelling interrupted my routine.

The work out plan has really helped me get back in shape and I'm starting to get my old muscle tone back. I could see results in the first week. I really enjoy this challenging workout. It's tougher than any that I used from Men's health, and I look forward to each new and different work out everyday. What really makes this workout great is that it also helps build your smaller, stabilizing muscle groups as well, which helps prevent injury and a trip to physical therapy. In fact, many of the warm-up exercises are very similar to exercises in physical therapy that help strengthen those often neglected muscle groups that tend to be very week and prone to injury.

But besides the ergonomics, it's really nice to see my small-frame quickly look more healthier, and slightly more muscular than before.

Here's an article that I found on RealJock.com about people with body types like mine:

Fighting the Skinny Gene: A Workout for Ectomorphs
Unable to gain muscle mass? You're probably an ectomorph. Try this periodized workout plan from strength specialist Devin Wicks.

Hi guys.. I'm really interested in starting this program... I was just wondering what everyone is doing as far as knowing what to do... Are you printing out each day's workout? And with all the details? Or are you reading the full days workout and then heading to the gym? Memorizing? Just printing out solely the charts? I know its for my own good, but i would feel a little silly bringing a stack of print outs to the gym everyday [i'm not familiar with a lot of these exercises, so i'd be doing A LOT of reading/doing]..So any strategies as far as what ya'll are doing to follow along would be much appreciated.. Thanks a lot!

so how does this wrk?

I should be more specific... I'm not sure where to start... I really need help with the movtivation factor... please give me some advice...

I agree with a lot of the guys here... this is a great program. I'm on week 7 (no pics posted yet, sorry ) and it has been a very challenging and rewarding seven weeks! I'm definitely seeing results, and I'll post some pics sometime in the near future.

Scottywa7:
I don't know if you have been on a workout plan like this before, but if this is new to you I would try to find a workout buddie to help keep you motivated. Also, start out with light weight; don't worry about how much you can lift, work on form first. The first few weeks are designed to do this, so make sure you use a weight that allows you to do all of the reps without losing good form. Other than that, just get to the gym and do it!!! You need to want a better body to get one, right? If all else fails, go watch 300 to gain some motivation!

FlyGuy - I have such a hard time gaining weight, I was 125 lbs from the time I was 14 to the time I was 22 or so. No matter what I eat, or how much, nothing changes. That goes for working out as well. Even with a trainer it was suvch a struggle to see dramatic results, meanwhile, and overweight friend of mine went from fat to ripped in almost a blink of an eye. I suppose one shouldn't complain about being cursed with being thin, but it is a pain.

I just finished the first week of the program and I'm happy (and surprised) to say that I can see a difference already, and I hope it's not just wishful thinking. That's the best motivating factor. Thanks for that article, I'll have to check it out.

SwimmingHB - I use the gym in the building where I live, so it's not like it's really all that busy, so I have no problems bringing my printouts with me, and you only need the day you're working on anyways. Even if I were going to a public gym I still wouldn't have a problem bringing my printouts and pencil to track my progress, I've seen plenty of guys do it at the gym I used to belong to.

After spending last 5months going from 6',167&14% bF to 184 & 21% bF.It would be nice to find a diet consultant and or workout buddy in Minneapolis /Plymouth area. To help me get cut and drop my Bf to 10% while staying around 180. About the 12wk program. My two concerns are after the first week and at 45yrs old it seems the plan has you working the same body parts more than once a week, not much for recovery. And I know I'm really sounding old but when I print off the workouts man you have to have VERY good eyesight to read it. Rather not have too bring a magnifier or my reading glasses to the gym. Other than that I think it is a great site. So if anybody wants workout and or train me to better shape I take orders well

SwimmingHB,
Regarding whether to bring a stack of print-outs to the gym, this is what I do (and have been doing since I started working out).

I have a small note pad in which I write the days workout, including the weight I'll use(when appropriate). If there is an exercise I'm unfamiliar with, I also write down the instructions. I try to do this before the week starts and complete the full week's workouts.

It's a bit time consuming - especially if you're unfamiliar with some of the routine, as I frequently am. But I think it's worth it. Lots of guys at the gym do this, so I don''t stand out (much).

I'm really enjoying these programs - they really do produce results (I'm on my 11th week - my progress isn't as dramatic as with you young guys, but I have seen positive results). And it helps me when I know exactly what I'll be doing when I get to the gym.

Keith

I do the same thing as kmussel....just buy a little notepad for around 75 cents and write what you need in there... you won't need to write every day down either as the workouts are sometimes repetitive, so you'll just have to turn to an old page and make only a few changes.

Today would be the start of week 11 for me, but I'm deciding to ditch out and go all the way back to week 1 of Strong & Lean. This workout takes progressively more time every week, and looking at today's I just know that I won't have enough time to dedicate to it anymore.

I have truly enjoyed the muscle building workout - and I know that I'll do it again after I go through the strong and lean again. I've managed to lose over 30lbs with these two programs. My love-handles (what a ridiculous name) are completely gone. Now I just need to get that tiny bit extra off my belly and I'll be exactly where I wanted to be when I began this craziness. Thanks again to RJ for putting these online

charlatan saidToday would be the start of week 11 for me, but I'm deciding to ditch out and go all the way back to week 1 of Strong & Lean. This workout takes progressively more time every week, and looking at today's I just know that I won't have enough time to dedicate to it anymore.

A few people that I am doing this workout with have noticed that it does seem to take a REALLY long time to get through these workouts. Is that everyone else's observation as well?

Sahem-

in the beginning, it will take you a bit longer than the workouts you are used to. You need to see how long it takes you to recover from the supersets before you move onto next exercise groups. it really shouldn't take you longer than 1 hr, 15...around there. this isn't a workout plan that you can talk to other people in the gym with...this is a get in the gym, put in your headphones, and kick your ass. Once you get used to the way it works, you can cut your time considerably. and if it is taking you too long, cut out some of the sets if want - but not too many. supersetting is what is important here.

I also have found this program makes me stay at the gym longer and longer. I don't wish to cut anything out so I stay and push it. For me, I'm at the gym longer because there is more added to the program and I, unfortunately, have to go to the gym when it's at its busiest. I end up waiting or moving around the gym inefficently. The workout is Killer though, I'm definately going to have one more go all the way through it again. Great foundation to build off of too. Thanks.

So i'll be starting this one in just a few days, but had a question...

i want to save myself the time of figuring out my rep max by trial and error, and found out there's a calculator out there to help you figure it out.

my question is, are these accurate? how do they apply to this workout, and can anyone give an example?

here's the link to the calculator: http://www.timinvermont.com/fitness/orm.htm

Thanks for bringing this up txguy, and thanks for the link.

So now I'm confused. I assumed that rep max meant that I use the maximum amount of weight I can use for such-and-such exercise, but by looking at the link txguy gave, that doesn't seem to be the case.

Now, I'm not familiar with the term 'rep max', and based on my experience with my trainer who used to push me as far as I could go, I've been doing the exercises that list rep max with the highest amount of weight I can manage. Now I'm thinking this is not correct. Can anyone clairify?

Thinking about it, I'm sure it's not that big of a deal if the max weight I can lift is larger than my rep max weight. I'm still getting results, it's not like I'm selling myself short, so to speak.

Advice?

Hey Shawn,

Jeff from RealJock.com here.

In answer to your question:

“Rep Max” refers to the weight at which you can just do the number of repetitions specified while maintaining proper form. Note the emphasis on proper form. For example, if you are doing 12 reps of dumbbell biceps curls at Rep Max, you should use weights that allow you to just complete the twelfth rep with your biceps doing the lifting and your back straight. If you find yourself digging your elbows into your waist for leverage or arching your back, you’re using too much weight. Maintaining proper form is always more important than lifting heavier weights.

On another note, I wanted to let everyone know we spent last weekend (and will be spending next weekend) shooting all of the exercises in video, which will hopefully help demonstrate the exercises better than the photos.

Jeff

Thanks Jeff, makes sense.

Quite often I notice I lose my form and resort to lowering the weight that I'm using. I'll try the calculator link that txguy offered and give that a shot.

I guess I should ask...is that calculator accurate?

one of the sites claims its accurate by + or - 5 lbs

Just came down from the gym, day 2 of week 2. I did 'rep max' where stated instead of 'max out', and it was a huge difference. I maintained my form, and it felt great.

The hard part will be just like the exercises that call for 65-75% of max weight...the psychology of heavier is better.

ShawnTO said...the psychology of heavier is better.

Does this sentence even make sense?

hey...this workout is amazing and i'm sure the results are also amazing. i completed week one and was really feeling like i had worked my body harder than i had in a while. the only thing is...when i go to the gym i listen to my ipod, keep to myself and bust my ass to get a great workout and leave. i wasn't at the gym any less than 2 hours on any given day last week....so i'm having kind of a hard time staying motivated. BUT i have to say the techniques are super innovative and i'm learning alot.

i also just recently started a saltwater intestinal cleanse...and i have to eat small amounts of food and a pretty basic vegan diet for the next 8 days (10 in all). so...it was probably kinda retarded to start this program knowing i was going to be doing a cleansing....(dumb). anyway...i think i'm gonna work with it more when this is over...i have to keep it light currently.


but.... i want to say good luck!!! if you have the time, knowledge of your body and the techniques...i'm SURE this program will do wonders.

Hola. I am interested indeed in starting with this training. However I have one doubt:

I workout 4 days per week , so is it correct if I do the program in one week plus one day of the next one?. For instance:

WEEK 1:
----------------------------
Sun - 1st training program day
Tues - 2nd
Thurs - 3rd
Sat - 4rd

WEEK 2:
----------------------------
Sun - 5th day (HERE I finish a complete "training week")
Tues - start again with 1st and so on

Is it recommendable to adapt the program thishttp://www.realjock.com/reply/33021/
SUBMIT way? or I am leaving too much time to train a certain muscle group again? Opinions and advice will be very appreaciated

I'm only in week 1, but these things are brutal. I've come to the realization that I can't manage to do the lifting and the cardio in one long gym run--I think I'm going to have to start going in twice in the day, once for the weights and a second for the cardio. 20 minutes into the elliptical today my blood sugar crashed and I had to get off or risk fainting, even though my legs and lungs were both fine. Since I had eaten only an hour before getting to the gym, it seems that this just isn't going to work as a single long workout for me.

ikaramazov said
Days one through three had so many exercises that I had already spent the hour and a half I'd planned before I got to the final 30 minute bike/elliptical/treadmill sections. Day two I was determined to run, but found that I could barely eke out 15 minutes at a granny pace. The same was true day three. Thank God, yesterday there was no final half hour of torture expected.

I totally agree that Days 2 and 3 have WAY too much going on. I really enjoyed it, but my gym literally turned off the lights while I was still on the elliptical, and I'd had to not finish the fourth set of half the exercises (the fourth sets listed) because I just couldn't manage another push-up to save my soul.

I am really enjoying it (much as I did Strong and Lean), but I certainly hope the later weeks take less than 90 minutes. I don't have that kind of time and I hate not doing the complete routine.

I think it was 2 of the days in week 1 that had me in the gym longer than usual, something like 70-75 mintues doing the exercises, not counting the cardio. That's definately more time than I want to spend in the gym every day.

I think it has less to do with the exercises and more to do with me spending too much time between exercises (a bad habit of mine as I tend to get distracted by the tv). I've been mindful of that since those 2 days, payign better attention to the time, and I find myself no worse for the shortened brakes in between.

this response is to Foer - about how he only works out 4 days/week. You will need to adapt to a 5 day/week if you want to really see results from this workout.

no, you can't really do it 4 days one week, and then start with the next week - each month is at least 5 days. I designed this program so that the goal is to hit each bodypart at least twice a week.

And as far as the cardio goes and people spending too much time - you guys can use your judgement and if you don't want to do the cardio afterwards - you don't have to. either save it for your free day or skip it. if you find a particular day where you lifted longer than you thought, it's not going to make a huge difference, as long as you don't skip a lot of cardio days.

let me know if you have questions guys.
Mike

One more day and I'm done with the 12 weeks. I know my results won't be the same as someone that is able to invest more than one hour at the gym, but I'm pretty happy with the gains that I've made.

I'll be glad to not have to eat as much to keep my energy level up (I gained 4 lbs but lost some fat around the middle) and I've learned a lot and most likely will try this course again. But first a much needed rest, series of massages, and then I'll start the Strong and Lean. (Must be ready for my Japan trip and I could still stand to loose a few percentages of body fat.)

I'll have my final pictures up soon.

For those of you that are just starting, don't be afraid to redo a week if you didn't like how things went. Week 1 is the hardest, legs days are always strenuous, but no matter how you do this work out, your sig. other will not be able to keep his hands off you.

I look forward to doing this again. I'm sure I'll be even better at it next time and will fit more of the excersizes into my schedule, since I'll know what to do. (Except for those damned multi-directional speed lunges. I thought I'd figured them out, but still don't think I got them right.)

Sooooo... I just did Day 1 Week 1 today.

I...didn't know how....out of shape I really was...

I'm...exhausted...

I think I'm gonna need some motivation already.

The first week is the hardest! Stick with it. It works, that's for sure .

One thing I'm seeing with my notes is that I haven't really been upping my weight as much as I pry should be... So my new goal is to add 5lbs each week, at least for the last set in each exercise.

Oh, and the cardio. I'd been skipping it (it's hard for me to gain, usually), but with upped calories it actually seems to be helping. That and it's a nice change from lifting all the time.

on day three and my body is aching..I'm not getting the tube stuff it keeps flying all over. Big A plus to inverted pull ups.

I couldn't finish Day one. I skipped a couple of the exercises because of time constraints. Today, I don't really have any time constraints, so should I re-do day one? I'm a bit sore even though I didn't even do the whole work out. what do yall think?

I'm a bit of a perfectionist, and I tend to be really hard on myself, so I personally would re-do day one, or any day until I managed all the exercises.

The thing is, I'm no fitness expert, so I don't even know if that would be a good thing.

I went ahead and did day 2. I figured if I couldn't do day 1 the first day, I probably wouldn't be able to do it the second day with the added soreness. Day two was a lot easier than day 1 I think because my legs are a lot stronger than my upper body. If I don't feel comfortable moving on to week 2 then I will probably do the whole week over again. Plus it's not good to work the same muscles 2 days in a row, right?

Pushups. Shoulder width arms?
It never fails but pushups are described as shoulder width arms ..and I assume that means hands but the pics always show the hands spaced far out from the shoulders.

For this workout which is it?

Wow... just finished day one of week 9: chest and tris. Damn, It felt like my chest was going to explode!!!! This is really a great workout guys... you may feel a bit silly doing some of the exercises (I have never even seen some of them in the gym before) but they really pay off.


txguy1605 : if you are really sore in your upper body, then that means that you got a good workout... and next time you'll be a bit stronger! Don't get discouraged, just keep the weight low for now and work on form, in about 5 weeks you'll be getting the hang of it and feeling great!

burninman: I actually have the same question! I usually put my hands on the outside of what would be my shoulders, but I don't know the exact placement either.

I just finished week 3 and will start week 4 today. I'm still loving this program, and I like the fact that weeks 2 - 4 are the same. The exercises are grat, and it's motivating to see the increase in weights I'm using from one week to the next. After this week I'll be posting my week 4 photos. I'm hoping to see a nice change between those and my before pics.

Hey guys,

Got up to week 5 of the program but had a schedule change and ended up taking two weeks off. Thinking about going back to week 2 and starting again since weeks 2,3 and 4 are the same. Waddya think? Or should I just go back to week 1?

OK, something's been confusing me on these workouts. I'm currently only at the beginning of week 3. A number of days have had supersets in the warmup, despite the fact that it says under the information about warmups that you should only be working with light weights and shouldn't be straining yourself to do the exercises. If I'm not supposed to be straining my muscles, why should I be doing things as supersets?

Hi MSU,

For this program, supersets are defined as a workout in which you do two or more exercises, one right after another, with little or no rest in between. So for the warmups, you should definitely use light weights, but you should do the exercises back to back with little or no rest in between. It will provide a vigorous warm-up for those muscles (usually the shoulders in Mike's workouts).

Thanks,
Jeff (from RJ)

knowthyself saidHey guys,

Got up to week 5 of the program but had a schedule change and ended up taking two weeks off. Thinking about going back to week 2 and starting again since weeks 2,3 and 4 are the same. Waddya think? Or should I just go back to week 1?

I don't see a reason for you to go back that far. If you choose to, more power to you, but I don't see where it would be necessary. If you feel that you need to redo a week or two to get your momentum going... go for it. But you look fit, so why start from the top?

Jeff from RJ again. Also, in answer to an earlier question... Most of the push-ups specify "slightly wider than shoulder-width" apart. Don't fret too, too much about exact hand placement - just try to have your hands outside of your shoulder line by a few inches. As a general rule, the wider out you put your hands, the more the focus on your chest (that said, if you go super wide, the exercise will begin to target your lats, as in the wide push-ups exercise); the closer your hands, the more the focus on triceps in addition to chest. Some of the photos may be somewhat wider than specified -- if they are, sorry about that, it will probably fixed with the new videos we're adding to the workouts. Jeff

Thanks Auryn. Appreciate it.

Me and my OCD. lol.

WOOt, I just finished week 4 and posted my updated pics on my profile. Over the weeks I've noticed small changes, but it's awesome to see my before pics side-by-side my week 4 pics and see the difference. Not huge changes, it's only been 4 weeks afterall, but it's got me even more excited about this program which will help keep my motivation up.

To Whoever Designs these workouts

I tried the muscle building workout plan a couple of months ago and could not keep up with it. I have a full time job and a life and found it way too time consuming. I usually stay focused at the gym and could easily spent 90 minutes doing the strength + cardio. It's ok twice a week but certainly not 5 or 6 times a week!!

Unless I am an isolated case, would it make sense to create a 60 min max workout plan for the those of us who work long hours? My goal is not to become Men's Health next cover guy, just to optimize my time at the gym.

Thanks.

Otherwise, no complaint. I think this website is terrific.

Ok guys... making me anxious to start. I just download week 1 and am going to start next week. I had to put if off one week because I'm a bit sick... but you gave me all the encouragement I need.

hey guys-

This is in repsonse to FredNewYork -
this workout is designed to really increase strength and muscle building. The reason that it is 5 days of weights, is that if you truly want to build muscle, you need to hit each bodypart about twice a week.

If you find you only want to spend an hour in the gym,then you can modify this workout - make everything 2 sets instead of the 4. that will cut your time. also, the cardio is there to really work you - if you don't need the cardio, then you could skip it, but again, your results won't be the same.

It all depends on what you want goal wise. if you want to build muscle, then 2 days/week in the gym will not cut it. you will just maintain what you have. this program takes some serious dedication and does require a lot of time, but i know the people who have been following it, have seen some amazing gains.

Should I modify the workout plan if I'm a hardgainer? Many websites and bodybuilders/trainers suggest less reps with heavier weights, no supersets and workouts up to 4 times a week. I'm starting week 5 and I haven't seen almost any gains, in fact my biceps seem to have shrunk in the meantime (I use a measuring tape to monitor my progress). Also, any suggestions on the best fats:carbs:protein ratio for an ectomorph?

This program is amazing. I was getting really bored with my regular routine. which just lead to me slacking off a a bit at the gym. Since i started this I'm back to a no nonsense work out and gym schedule. Takes a bit more time than i was use to spending in the gym. but I do not mind, there is definitely a learning curve. You can always learnsomething new!

sdchris saidShould I modify the workout plan if I'm a hardgainer? Many websites and bodybuilders/trainers suggest less reps with heavier weights, no supersets and workouts up to 4 times a week. I'm starting week 5 and I haven't seen almost any gains, in fact my biceps seem to have shrunk in the meantime (I use a measuring tape to monitor my progress). Also, any suggestions on the best fats:carbs:protein ratio for an ectomorph?

You'r biceps shrunk. But have you gained strength If so you will be able to go back to heaver weight less reps after the 12 weeks, But with MORE strength. I think this work out is a nice break from the heavy weight work out. Sort of shaking things up a bit is good for growth.
I would probably skip the carido, and up your caloric intake. definetly interested in hearing suggestions on a intake ratio. anybodyanybody

I think you can make this w/o as difficult as you want; it is up to you how heavy you wanna lift, I have been working my ass off, and sometimes I cant even finish the w/o; I'm just exhausted after all, but definitely good, I'm on my 10th week and looking forward to start again week 1

This program calls for a decent number of supersets. During peak periods at my gym I sometimes have to wait for one machine to become available, and trying to secure two at the same time is impossible!

Is there a serious disadvantage to going though each routine doing the supersets as straight sets instead? Or am I better off working out after 9 when the place clears out a bit

Thanks!

OK just finished the first day. It was awesome. This morning, I'm a bit sore in all the right places. Like Tragus I was getting a bit bored with my program too. So I looked at this program and liked what I saw.

QUESTION: How does one modify it? I'm going to do what it suggests each day but I like to take Pilates on Tuesdays and Thursdays. This is a one hour class. So, I think I'll be in the gym about 3 hours today.

Any suggestions? Love your help.

Tomorrow day 5 so far I like it but you definately need to find time it takes a while and because of all the supersets I wake up super earlt so when I go to the gym no one is there and I don't have to wait.

Hi Guys,

I work out loads and loads but have always seemed to stay around the same shape - which isn't really all that bad. Hopefully this workout will help me trim where I need to and grow in all the right places.

Can anyone recommend some advice, or even provide a web link, to what kind of nutritional plan would work best for this program? People have commented in the past that the reason I probably stay the same is because I don't eat enough?!? Any help you pros can offer would be great...

by the way...some of you guys on here are HOT!

FredNewYork saidTo Whoever Designs these workouts

I tried the muscle building workout plan a couple of months ago and could not keep up with it. I have a full time job and a life and found it way too time consuming. I usually stay focused at the gym and could easily spent 90 minutes doing the strength + cardio. It's ok twice a week but certainly not 5 or 6 times a week!!

Unless I am an isolated case, would it make sense to create a 60 min max workout plan for the those of us who work long hours? My goal is not to become Men's Health next cover guy, just to optimize my time at the gym.

Thanks.

Otherwise, no complaint. I think this website is terrific.

try a different workout, this one is time consuming but your goals appear to be different than some. also. cut the time. if you actually calculate the time, the longest workout is 1 hour and 37 minutes, approx. not including cardio. my question to you is this: what time do you go to bed and what time do you get up?

vince_in_chicago saidThis program calls for a decent number of supersets. During peak periods at my gym I sometimes have to wait for one machine to become available, and trying to secure two at the same time is impossible!

Is there a serious disadvantage to going though each routine doing the supersets as straight sets instead? Or am I better off working out after 9 when the place clears out a bit

Thanks!

my guess would be after 9 since the super sets will implement a cardio factor into the workout. not to mention the fact that it'll help to completely tire out the muscle being worked.

I just started this work out program and damn its hard

I just started week 5 and multi directional speed lunges may be the only time in my life I have actually enjoyed doing lunges. I never thought I would see the day I like a lunge.

I think I might start this one too. I did the first workout, which seemed kinda easy. But I am sure it gets harder. I have had a good 8 months of working out, but this flu/break up/sprained ankle has really set me back. I think it would be good to build some good strength again. And try something new to shock the body.

I am starting Week 2, interrupted slightly by travel (very hard to do anything on the road).

Question, especially for northern guys: yesterday was a cardio day and today was supposed to be a weight day. But we had a snowstorm and I shoveled for a half hour. My shoulder and back ache, despite the fact that I tried to use my legs. Now I may not do weights today, since this week is about shoulders and triceps. This could be my "other sport" day.

What do you guys think? Shoveling snow is exercise, if you go slowly and try to use your legs.

webinfront saidI just started week 5 and multi directional speed lunges may be the only time in my life I have actually enjoyed doing lunges. I never thought I would see the day I like a lunge.

Can't wait to try it later. I am rubbish at lunges. Can't seem to keep my balance very well, and strolling around the gym doing walking lunges makes me laugh!

Does anyone know an alternative to doing dips? There isn't a dip station at my gym.

Speaking of the leg exercises, does anyone else find the leg routines nearly impossible? Since Week 5 they have been killing me and I have yet to complete the entire routine for legs since the Week Five mark. All the other routines have been tough but great and those I can manage.

I think this workout is totally amazing. I'm on Friday of Week $. That means a total make-over starting Week 5. Can't wait! I was in pretty good shape before but this workout nevertheless changed things up for me and pushes me. It's like I'm in competition with myself. The best thing is I do feel a bit bigger and stronger.

I just started the muscle building workout plan this month & I have never been this sore in my life! The first week was hell and there were hardly no weights involved! The super sets are complete killers!!

So far I'm loving it and like learning new routines. I've always seen people use those elastic bands and thought how stupid they were - well i take it all back. ALL! Also, it will probably be hard for people to do this routine during high peak hours at the gym.

Anyway, I like having a set schedule where i don't have to "think" in the gym anymore. My routine for the last 10 years has been the same so I feel like I'll be able to really grow from this and take it with me forever.

Ok - Week 2 Day 1 - Chest hurts.............

I really can't wait to do this again since they've put instructional videos on youtube. I highly recommend going to the link and finding the vid of any/all exercises. I'll redo the MB after I finish the Strong and Lean.

Hi,

Thanks Auryn. For those who missed the newsletter, Auryn is referring to the exercise video demonstrations RealJock is currently uploading at RealJock on YouTube: http://www.youtube.com/realjockdotcom

FYI, we're adding another 250 over the next week -- you should start to see them all on RealJock.com embedded within the workout articles by the end of March.

Jeff @ RealJock

Hi all,

I just started the program this week and I will agree with what most people said: that it's really demanding, yet amazing.

I had a quick question though: what, if any, supplements would you recommend with the workout and how many times a day?

currently, i am taking one myoplex lite (330ml) shake before and one after the workout. Is that too much too little? Would it be better to have a 500ml only after the workout? and how many times a week would you recommend taking these shakes?

On most days, I usually have a protein bar once a day, in addition to the shakes.

Thanks!

And it begins. First day, first week of pretty much doing anything sort of "program". Here I go...

Hey guys - I am in week 4 - but I am off to Japan on vacation for almost 3 weeks - when I get back should I just continue or start back at week one?

I just got a chance to review some of the video examples at http://www.youtube.com/realjockdotcom
There are several exercises still missing, but the ones that are there really help, and it saves me from having to print out extra pages to make sure my form is correct.

Eventually, I'd love to be able to load a list of the exercises to my iPod as a Playlist. Then I could just go to the exercise when I'm ready for it and review the motion. I think a lot of people would appreciate it--even if it was for a small cost.

I just finished week 8...WooHoo!!!

I really did doubt my determination to get through the program this far. I can't wait to finish the next 4 weeks.

Guys, I'm so phyched! Was talking to a guy at the gym about this workout. We always exchange a few pointers. He told me today after 5 1/2 weeks that my body had become even more cut and that my back and shoulders show some increase. This Friday, I end the sixth week. So I'm half way there. That compliment will give me the strength to finish the whole program.

Hey guys!

Just finished the strong and lien, and am in my 3rd week of the muscle building work out...enjoying both very much!...my question I guess is kinda general..Easter is this weekend, and I have a long weekend, and will be travelling...I will miss the Fri and Mon workouts...should I try to make these up by starting Tues with the missed Fri workout, or just count them as missed days?

thanks for any help u can give.

Dave

If I missed two or more workouts in one week, I would just repeat that week instead of moving on. That's why I just finished week 8 now, I ended up repeating three weeks.

thanks Shawn...I guess I am only missing one workout each week...maybe I will pick the workouts that I need the least amount of improvement in to miss..and while on vacation do some isometric exercises to at least hit them a bit

I've done that too, skipping legs and abs.

I just uploaded my week 8 pics and comparing them to my week 4 pics, I really don't see much difference, like comparing my before to my week 4 pics.

I think missing and redoing weeks worked against me. But I'm not in a race, so as much as I want to get back in shape, I have all the time in the world really.

I am going to start this program today. I was training for a triathlon two years ago before my accident at work. According to a study and a trainer at Life Time Fitness (Two weeks ago). I have 14% of fat in my body. My weight two years ago was 150 lbs now I am 184lbs. I'll post some pictures in a couple weeks to show my improvement. I am adding 300 m. swimming to the program so it will help me to reduce the fat.

ShawnTO saidI've done that too, skipping legs and abs.

I just uploaded my week 8 pics and comparing them to my week 4 pics, I really don't see much difference, like comparing my before to my week 4 pics.

I am in the same boat only I don't see a change in any of my pics other than I got a haircut, shaved and cleaned the mirror i was using to take the pics with. I guess a clean mirror counts for something. Success!

webinfront said, "I am in the same boat only I don't see a change in any of my pics other than I got a haircut, shaved and cleaned the mirror i was using to take the pics with. I guess a clean mirror counts for something. Success!"

I find that the biggest impact on the changes I get with my body are more food related than a specific workout. Since this is a muscle building work out, and ur not seeing a change, maybe try increasing your daily food intake...if ur doing you workouts, muscles should follow.

hope this works for ya,
Dave

cdnclub saidwebinfront said, "I am in the same boat only I don't see a change in any of my pics other than I got a haircut, shaved and cleaned the mirror i was using to take the pics with. I guess a clean mirror counts for something. Success!"

I find that the biggest impact on the changes I get with my body are more food related than a specific workout. Since this is a muscle building work out, and ur not seeing a change, maybe try increasing your daily food intake...if ur doing you workouts, muscles should follow.

hope this works for ya,
Dave

I thought that might be a possibilty as well. I have increased my food intake, sticking with 6 meals a day, just a bit more with each meal. So we'll see how things go in 3 weeks when I post my week 12 pics.

Help!!

I've just started this programme today and am stuck.
One because the hooligans at my gym were hogging a few equipments and spaces.
Two because I didn't get to use the ball for my ab exercise, so I did something else instead.
And I didn't finish doing all the sets indicated.
In short I finished 80% of what is indicated.

Should I redo Day One or should I proceed to Day Two? How does it work? Please advise!

Titanite saidHelp!!

I've just started this programme today and am stuck.
One because the hooligans at my gym were hogging a few equipments and spaces.
Two because I didn't get to use the ball for my ab exercise, so I did something else instead.
And I didn't finish doing all the sets indicated.
In short I finished 80% of what is indicated.

Should I redo Day One or should I proceed to Day Two? How does it work? Please advise!

You should give up and hide your face in shame for failing on the first day.

Seriously, I would think you are good to move on to day two. I have missed 4 days so far and kinda beat myself up over it, but the reality is once I get done I can always do it again. This isn't a once in a lifetime shot or anything.

And as an update to my previous post about not seeing progress. Looking at my weight and body fat %, I was 171 lb. and 15.1% body fat at the start and now sit at 172 lb. and 14.2 % body fat. I scales that do bf calculations fluctuate a bit but I am obsessive enough that I actually measure every week. So while I cannot see changes in my pictures I can at least see improvement somewhere.

webinfront said

You should give up and hide your face in shame for failing on the first day.

Seriously, I would think you are good to move on to day two. I have missed 4 days so far and kinda beat myself up over it, but the reality is once I get done I can always do it again. This isn't a once in a lifetime shot or anything.

I know.. It's terrible.

I'll move on the Day Two tomorrow and hopefully you guys can be proud of me ;)

Hey guys, this is to answer the question, of "I have not seen any results with this program" I know it's tough when people don't see results when trying something new, especially when they are working hard, and want to see results now. The advice I have for you, is what I tell each of my clients who are looking to change their bodies, you need to give yourself time -- really even up to a year -- to see true results. While you should definitely get stronger even the first time through, it may take you 3 or 4 times to go through this workout to really get where you want in terms of size. One cannot expect huge changes in only 4 or even 12 weeks. Each person's body responds differently to the shock of a new workout, some better than others. One thing you can do to chart your progress is to take full body circumference measurements. The body locations I recommend taking measurements are: 1. Shoulders (shoulder level directly across the crease of your armpit across the shoulders and chest); 2. Two at your Chest (1) at your nipple line and (2) under your armpit across upper chest; 3. Arms (at peak of your bicep while flexed); 4. Waist (across your belly button); 5. Hips (at the largest circumference of your butt); 6. Quads (midpoint between hip hinge and top of knee cap). I take these measurements for my clients monthly along with their weight.

A second question to ask yourself, are your weights increasing as you go through the workout? Your body may not be changing in appearance, but your muscle strength should be increasing.
Here are some questions and concerns I want you guys to think about. Along with the workout, there are other lifestyle changes that MUST be taken into account when trying to build muscle. Your whole daily routine factors into how your body will respond to this workout. Are you getting enough sleep? You should be wiped after this workout, which requires about 7-8 hours of sleep each night. Are you following a proper nutrition plan? Honestly, the only way to really help you build muscle or lose fat, is to insure that you are eating the correct balance and amount of food for your body's needs. Sometimes this may require you seeing a nutritionist for advice, along with a program. Since each persons' metabolism is different, caloric intake varies from person to person. For starters, I recommend using the plans that RJ is in the process of putting up from Manuel Villacorta (or his own paid program at http://www.nu4you.net) to help you along, or go and see a nutritionist in your area. Are you drinking or partying? Alcohol intake should be limited or nothing at all while trying to build muscle. How intense are you working out? Are you really pushing yourself or just going through the motions? This workout is meant to seriously push your limits. Are you following the workout exactly as is? Are you fulfilling each of the day's requirements?

These are some questions you need to ask yourself. I know it can be frustrating when you don't see results. The body is a complicated thing. Things that work for some don't always work for others. Give yourself time to make the changes in your body that you want to see. Change won't happen overnight. It's something that you have to work at each day, and constantly. This workout was designed to give you guys a workout that you haven't seen before. A way to switch up your routines. It's not just something you do for 12 weeks, and then move on from. You can take these tools and use them for your workouts from now on. Let me know if you have any other questions.

Thanks guys

I said (in a recent post) "Eventually, I'd love to be able to load a list of the exercises to my iPod as a Playlist. Then I could just go to the exercise when I'm ready for it and review the motion. I think a lot of people would appreciate it--even if it was for a small cost."

Just saw this web site that sells this very thing:
http://www.pumpone.com/index08m.html

1969er saidI said (in a recent post) "Eventually, I'd love to be able to load a list of the exercises to my iPod as a Playlist. Then I could just go to the exercise when I'm ready for it and review the motion. I think a lot of people would appreciate it--even if it was for a small cost."

Just saw this web site that sells this very thing:
http://www.pumpone.com/index08m.html

That's a darn good idea! BTW, there are some free applications that will allow folks to do the same thing, I'll have to ask my boyfriend about them; he's the comp geek of the family.

k so Firefox has free software that allows you to convert youtube embedded material to iPod. Now I'll never be confused again! Look for Download Helper and add it to your Firefox browser.

WEEK NINE Ok boys... i've made it to week 9. 2/3 down and 1/3 to go. This is an excellent program. It has really help cut my muscle and change up my workout routine. I'm going to the gym right now to start day 1 of week 9.

Great program. Am loving it.

I will say that i feel fits of rage to the sick person who invented multi direction speed lunges - LOL

I am so perplexed by the fact that the legs days (which KICKS my ass) is the cardio day and a few of the other easier days don't have cardio - is there a benefit to this set up I am not seeing?

Thanks

Hi guys,

I love this programme so much! I've finally finished the first week within 1.5 weeks - sorry, it's the best I can do with my busy schedule. I need to earn a living!!

But I REALLY appreciate the effort put by the RJ guys! You kno what, about five guys already asked me what I was doing and where I got the printouts from! I don't know if they were gays (it shouldn't matter) and if they would freak out once they visit the site, but I did some advertising for RJ anyways! ;)

Comments/Questions about the First Week
1. Day 4
- Tube Rows and Tube Pull-Downs were marked as 30-45 secs for each set. What does that mean? I only have to do once that lasts that long? and no repetitions?
- The Subsequent Tube Rows were marked 20, 20, 20. So is that in seconds or repetitions?
- The last Tube Rows were marked 30 secs. Same confusion here.
- Standing Dumbbell Curls seemed to be described as a repetition kind of exercise and not a resistance exercise. So why is it marked 30 secs?
Maybe I'm just very confused...

2. Day 5
- Single-Arm Cable Reverse Pulls is marked 15,15,12. I presume it means 15 each arm?
- Step-Ups is well-indicated as 20 each leg. But what does 65-75% here mean, since no weight was involved.
- Single-Leg Knee Extensions: once again: 15 each leg and not just 15?

I hope I don't come across as nitpicking! Would love to have things ironed out in case the other guys get as confused as I was/am.

Cheers!

Today was my first day. Holy shit that was the most intense work out I've ever had.

I have a question if anyone can answer:

For the non superset exercises. Such as the push ups, would I do set 1 of push ups then wait and do set 2 of push ups. Or do I do the set 1 of push ups then go onto the next exercises and come back and do set 2 of push ups?

mindgarden saidNope. Almost half of the exercises in the first session use equipment that I don't have, and no gym that I ever belonged to had either. No alternates are specified. It's a non-starter.

yeahI I agree with you!. on my gym at College (UNAM, MEXICO) dones noy have BIG_BALS neighther "tube" for "tube pull up as downs" and it is kind of dificult!

jlk7jester saidToday was my first day. Holy shit that was the most intense work out I've ever had.

I have a question if anyone can answer:

For the non superset exercises. Such as the push ups, would I do set 1 of push ups then wait and do set 2 of push ups. Or do I do the set 1 of push ups then go onto the next exercises and come back and do set 2 of push ups?

Hey there!

Supersets just mean that you need to do all the prescribed exercises all at one go.

Non supersets doesn't mean you have to stop necessarily inbetween sets, just in between exercises.

So for the push-ups, do set 1, then set 2, then set 3. Then continue to the next exercise, samething, set 1, set 2, set 3.

)) Tell us how you feel after the first week!!

Day 1 was tough! And I thought I was in pretty good shape. HA!

I've got a question about "Wide-Grip Pull-ups on Gravitron with Slow Negatives." You're supposed to do max reps each set, but I couldn't even do one complete rep with the form specified ("Next, lift yourself up until your head fully clears the Gravitron's grips and your shoulders are almost touching the grip bars") without setting some weight on the machine. Am I supposed to set the machine at my body weight or some percentage?

Also does anyone have tips for speeding up the workout? Has anyone experimented with supersetting the main exercises or doing a circuit?

arutgers03 saidDay 1 was tough! And I thought I was in pretty good shape. HA!

I've got a question about "Wide-Grip Pull-ups on Gravitron with Slow Negatives." You're supposed to do max reps each set, but I couldn't even do one complete rep with the form specified ("Next, lift yourself up until your head fully clears the Gravitron's grips and your shoulders are almost touching the grip bars") without setting some weight on the machine. Am I supposed to set the machine at my body weight or some percentage?

Also does anyone have tips for speeding up the workout? Has anyone experimented with supersetting the main exercises or doing a circuit?

I'm pretty sure you should set the least amount of weight to help you perform the number of reps it tells you to do.

The work outs are very long, I'm honestly not sure what to do to speed them up without messing up the system.

Another question:

Does 65%-75% it says I should be able to do the number of reps specified and a few more.

Does this is mean as the reps get lower, do I increase the weight? Or does this mean I keep the weight the same as with the first set? thanks!

I've always taken the 65% (as an example) as 65% of your max rep weight throughout all 3 sets without changing the weight as the number of reps decrease.

ShawnTO saidI've always taken the 65% (as an example) as 65% of your max rep weight throughout all 3 sets without changing the weight as the number of reps decrease.

Same here.

Ok one last very important question:

The supersets. Does this just mean you do the 2 or 3 exercises back to back then rest? OR Do you do the 2 or 3 exercises back to back and keep going doing all of the sets for it.

In otherwords instead of resting a min or so, you jump right back into the 2nd,3rd, and 4th set.

I do the first set of both exercises, rest, then second set of both exercises, rest, etc.

Does anyone else notice the very high reps? Would it be viable to raise the weight as the reps go down?

I usually don't see anything under 10 reps. Usually don't they say you should try and go with a higher weight and 8-10 reps? I see alot of 15 reps. It would be impossible to do a high weight with 15 reps.

Hopefully someone can help me out here.

Without looking back through all the weeks, off the top of my head, the exercises that calls for 15 reps are at a lower weight, like 50% or 65% for example.

Someone correct me if I'm wrong, but lower weight and higher reps tone the muscle and build strength, whereas higher weight and lower reps are to build mass. So to combine the two together in a program would cause the muscle to develop in different ways to maximize results.

Nope actually alot of the maximum are 15 reps too.

Yeah, I just went back to some of the earlier weeks and I notice that some of the same exercises I'm doing now with 3 sets at 12 reps were 4 sets at 15 reps, both being at rep max.

-shrugs- I trust they know what they were doing when they built this program. It's working for me.

I messaged the trainer who made the program, he said it would be ok to increase the weight as the reps went lower, if I can't do the amount of reps suggest with higher weight then go back to the lower weight.

Can I just say I'm seeing super results even after one week. I'm not exagerating at all. I'm poping out. Everyone was telling me today I'm getting big. My goal is to get to 175, I am 163 right now.

I'm glad you got your answer. I was convinced that I saw some decent changes in me within the first week, I'm glad you have as well...yay I'm not crazy!!! Hehe

I'd be SO happy to get back up to 175lbs. 20 lbs. to go!

I've never been past 165 in my entire life, so it will definitely be a challenge but I'm up for it. 175 here I come baby.

Woohoo!!! I just finished day 5 of week 12!!!

What an amazing program...the changes in my body, while not extreme, are noticeable. I don't know what my weight is now, I don't have a scale and I work out in my buildings gym and we don't have one up there either. Honestly, I really don't care what my weight is. I'm judging my progress on growth and size, not weight.

Anyways, I was planning on going back to week 1 and doing it all over again, but then I read the article on periodized workouts and thought I'd give that a try. I don't know if I'd classify myself as an ectomorph, but I've always had such a hard time getting and maintaining size. So I used the template the article offered and put together a plan which I think is pretty good. So I'm set for the next 2 months, and depending upon my results, will either do another 2 months of the periodized program or go back to the Muscle Building program.

I can't believe I finished, I'm actually amazed at myself and rather proud.

ShawnTO saidI can't believe I finished, I'm actually amazed at myself and rather proud.

Congratulations. I just finished week 10 and am excited about finishing up in two weeks. You rock.

Awesome man, you should be proud. What article are you refering to with peroidized work outs?

Thanks webinfront, jlk.

jlk - I like your new profile pic. Here's the article:

http://www.realjock.com/article/661

ok so i have a question about the supersets (i read through the first like 50 posts and didn't see the answer)....if there are more than two exercises in a row listed, is the superset all 3-4 of those exercises? Like in the very first day of week 1 for example, it has four ab exercises listed under the superset. Do i split those into two supersets or do all four ab exercises in a row before the next set??

i'm only asking because i've only ever done supersets with just two different exercises, not three or four. thanks!! i'm really excited about starting this new routine!!

Dallasboy87 saidok so i have a question about the supersets (i read through the first like 50 posts and didn't see the answer)....if there are more than two exercises in a row listed, is the superset all 3-4 of those exercises? Like in the very first day of week 1 for example, it has four ab exercises listed under the superset. Do i split those into two supersets or do all four ab exercises in a row before the next set??

i'm only asking because i've only ever done supersets with just two different exercises, not three or four. thanks!! i'm really excited about starting this new routine!!

My understanding is that if two or more exercises in a row have an S in the superset column then they are all part of one superset.

I'm going to keep Dallasboy confused. I thought that is there are 4 in a row for example, you do 2 exercises together, then the other 2. If there are 3 in a row, you do top and middle together or middle and bottom exercise.

I'm sure I read that somewhere on here, more or less. Maybe I can find it.

Supersets are defined as a workout in which you do two or more exercises, one right after another, with little or no rest in between. The exercises can be for the same muscle group—such as chest—or for two or more muscle groups—such as biceps and triceps. Supersetting offers many benefits, including a more intense workout, muscle overload without using heavy weights, plateau breakthrough, elevated heart rate and calorie burning, and even shorter workouts and time saving.

Ok, I was wrong.

jeffinsf saidHey Citipolo,

In answer to your question, a new superset starts with the heading superset, and includes all exercises below it that have the "S" in the superset column. So in the Week 1, Day 5 example, you would do the standing dumbbell shoulder presses, lateral raises, and stability ball push-ups as three supersets. Once you completed those three supersets, you would then do the standing dumbbell Arnold presses as their own standard set of four separate from the others.

I hope that makes sense. It can definitely be a tad confusing; we tried a bunch of other configurations, but they all proved problematic. We'll try to brainstorm on how to make that clearer.

Jeff

Jeff posted this in response to a question about supersets back on October 16th on this thread (it's about 1/4 the way down the thread.

ok now jeff's thing confused me even more....what does he mean when he says "three supersets"?? does he mean the ONE superset with the three exercises for four sets?

so would that part of the routine go standing dumbbell shoulder press, dumbbell lat raises, stability ball pushups, rest, repeat three more times, THEN four sets of seated arnold presses???

i know i'm probably making this way more complicated than it is, but i just want to make sure i do it right!! thanks!!!

Ok this is what I've been doing with the superset and I think this is how it is supposed to be done:

Take for an example:

Set 1 Set 2 Set 3 Set 4

(S) Bench press
(S) Push ups
Wide-grip pull ups

Ok so I do the superset the ones that have (S) next to them. First I do the bench press, then go directly to push ups without a rest. I do this for the 1st,rest,2nd set,rest,3rd set,rest,4th set,rest, then move onto the wide-grip pull ups for.

Hope this explains it

Jeff your discription even confuses me lol.

Oh no!!! I thought I was being helpful!

Ok, let's see if I can explain it...oh lord...

Let's say you have standing dumbell presses and lateral raises with as supersets. You would do set 1 of the standing dumbell presses then set 1 of the laterla raises. Take a break, then repeat with set 2, take a break, then set 3.

If you had standing dumbell presses, lateral raises, and stability ball push-ups as supersets, you would do the first set of each exercise all in a row, rest, then set 2 all in a row, rest, etc.

Does that help?

it's all finally coming together!! that's what i thought you were supposed to do (all three or four exercises in a row for one set), but i was just making sure! sorry i managed to make this simple concept so complicated, but thanks for the help!!!

i just finished the first day, and it was a lot more intense than i thought it would be! I think i'm really going to like this workout

Yeah it is intense I was sore the entire week and weekend of the first week.

I can't believe I read the whole thread!

I'm starting this 12 Week program tomorrow. I have hit a plateau with the strength program I am on, and am in need of a change. I have gained strength and some size, but I need to add more tone to what I have added.

I did want to ask y'all a couple of questions:

1. During my strength workout, I started everyday with 30 mins of cardio on the treadmill. Is the cardio more effective after lifting rather than before lifting? Why doesn't this 12 week program have 30 mins of daily cardio?

2. During my strength workout, I would wrap up the sessions with 5 different sets of ab exercises. Is it not effective to work the abs daily? Are the 1-2 partial ab days enough during these 12 weeks?

Thanks for the feedback y'all have posted guys! Here's to a kick ass 12 weeks.

I wouldn't run before the work out because your muscles will need that energy for lifting. I was always advised if I had to do cardio to always do it after lifting. If your not expending your energy in to the muscles while lifting they won't grow. I believe cardio works differently, since its more of an heart/respiratory thing.


I really think the abs are quite challenging enough where they sit. Its up to you I guess.

on the bumbbell fly to press (week one, day 3) for a given set of 12-15 reps does that mean you do 12-15 flyes and then 12-15 presses and that's the one whole set?? thanks for the help guys!!

LoveMyR6 said
2. During my strength workout, I would wrap up the sessions with 5 different sets of ab exercises. Is it not effective to work the abs daily? Are the 1-2 partial ab days enough during these 12 weeks?

Before starting the program I would do abs pretty much every day. Following the program the way it is laid out, I found my abs gaining more definition. That's probably because they change up the abs exercises, whereas I was just sticking to the same ab exercises every day.

Dallasboy87on the bumbbell fly to press (week one, day 3) for a given set of 12-15 reps does that mean you do 12-15 flyes and then 12-15 presses and that's the one whole set?? thanks for the help guys!!

I took it to mean that I would do 12-15 reps of the dumbell fly then 12-15 reps of the dumbell press. The exercise calls for 65-75% of max weight, so the low weight would allow for the combined reps of 24-30 between the two exercises.

thanks for clarifying shawn!!

No prob, but I'm no expert. I'm just relaying how I understood the program. You could always email jeffinsf to be sure.

ok so i just finished the week 1, day 3 workout.....i workout with my buddy and we pretty much go nonstop (since when he's lifting i'm resting), but with the cardio included it took me THREE HOURS from the time i got to the gym to the time i left! does it take anyone else that long??? i really don't think we were messing around or anything....like i said we just got there and got down to business and pretty much went nonstop!

Some of the days are loooong. I noticed it sort of fluctuated, long days, to shorter days, and then a few longer days again. But 3 hours? I don't think I was in the gym longer than 2 hours on the longest day.

finally did Week 1, Day 1 today; had a circuit workout on Monday, dinner date on Tuesday. Took 2 hrs, not as bad as I had expected...ab portion kicked my ass, but everything else was light...bring it on

Dallasboy87 saidok so i just finished the week 1, day 3 workout.....i workout with my buddy and we pretty much go nonstop (since when he's lifting i'm resting), but with the cardio included it took me THREE HOURS from the time i got to the gym to the time i left! does it take anyone else that long??? i really don't think we were messing around or anything....like i said we just got there and got down to business and pretty much went nonstop!

Yes I've been in the gym for 3hours already following the program. I think you need to adjust the program to fit your schedule and needs. Parts of the program seem to be overkill to me. However make sure your doing each exercise consciously, I notice if you just sit there and do the exercises and don't focus on the muscle group it gets less work done.

I haven't been able to log on much to the site, but I was wondering if any originally flabby people got results. I only see people with nice bodies starting the program. I just started working out for the first time in my life, never been into sports or working out. It gets pretty frustrating sometimes to not see hot people (i know its a jock site hehehe). Maybe i need to spend more time looking at profiles hehehe.

I am about to complete week 12 of this programme which has been fantastic, but what do i do now?

Does anyone recommend a programme to follow this, I am eager to continue the muscle development I have had from this programme.
cheers
Mike

I'm going on 42 years old. I work 2 jobs and I'm an illustrator on the side. As you can see, I have very little time for a workout. I usually go 20 min. 4 times a week on weights and 10 min. 8 times a week on stepper ( twice a day ). Can this workout be adjusted for someone with this kind of lifestyle ??
Thanx !!

ok so does anyone find that on the "long" days, like Week 1, Day 3 for example, that you are having to use a lighter weight than you would normally use??

what i mean is by the time i got to Dumbbell Press (after the first superset of Dumbbell Fly to Press and pushups) my chest was already exhausted!! i had to use a much lighter weight to do all the prescribed reps than i normally would've used. ALSO by the time I got to the POP Pushups, I couldn't even do a single pushup without going straight down to the floor!! I tried again during the next superset with the close-grip pushups, but it was the same thing....trying to go down to do a pushup just ended in my face on the floor! haha

I still think I got a really great workout and it was obviously really intense, but is that ok how I did it?? I definitely pushed myself on every set! It just seems that using the lighter weights to get all the reps done won't lead to the muscle growth i want. Thanks in advance for the advice!!

Dallas, I found the same thing about Day 3. By the time I got to the second set of POP pushups there wasn't much pop left in my chest. I worked the other muscle groups then went to do my cardio.

I'm in week 2 of this workout after doing the Strong & lean workout and it's cool to see my body switch gears into a workout with less core/mobility focus and more muscle building focus. I can tell I'm more tuned to building size (duh, I'm an endomorph) but it was a little shocking, to be honest. My arms popped something fierce after last week. Love it! Can't wait for week 2!

Been adding extra cardio to the program, though, to stay above 3 hours a week. Again, I'm an endomorph (gain easy, lose hard) and need to keep moving so I don't bulk up too bad.

I finished week 12. The last two weeks kinda sucked becuase I caught a cold and missed a few days. The final results are something like this:
Start: 171 lb. at 15.1% body fat
End: 172.2 lb at 14.4% body fat
So the amounts to about 2. lb muscle gain.

I am taking this week off from lifting and then it is Strong and Lean. I think I will come back and do this one again in the fall.

Week 1 Day 4

I just completed day 3 last night. I slept so well but work up sore all over.

Muscles I didn't even know I had are toning up.

Dallas, I couldn't do the pushups either, I felt so stupid at the gym with all the big muscle guys around me and I was doing super sets with all this light weight then couldn't even do one pushup.

But I forced myself to get through the motion and did all the sets with the one pushup LOL. I dropped off at the one hand hold pushup. I just couldn't even hold myself up.

I can't wait to go back and do these workout again after it's all over and see if I can make it through with all pushups.

I'm starting this program on Monday. I've tried my usual legs/back/tris, shoulders,chest,bis program but find my bad shoulder limiting the shoulder work-out. I'll post before and after shots once I've started. This program sounds like a sensible alternative beit brutal.

Ok, I'm on week 4, these workouts take on average 2 hrs, and summer is coming ...anyone have suggestions so that I can limit my time in the gym to 1 hr so I can have fun outside? How effective would the workouts be if I just did the first two sets of each exercise? I'm planning doing the full workout during the fall and winter.

Hey guys... I just finished the 12 week program last week. There's no way around the two or three hours in the gym. I gotta thank REALJOCK... my bod is lookin real tough and lean right now. Over the past 12 weeks I've seen the most increase in my arms; both bi and tri's. It did a great job on my shoulders too. All in all it's a fabulous workout. Hope to fill out my swimwear nicely for the summer.

Week 2 seemed easier, less time in the gym. I feel like my chest is getting accustom to all the pushups now. I have always had trouble building chest and I think this workout is going to really help me push through to a new level. I'm really happy with results so far.

I couldn't find an exact thread in relation to the newest workout plan provided on the site so I thought I'd shove this here.

It's just some advice to those offering these workout plans in general. I can't praise the individuals enough who take the time to put them all together. Love the videos, charts, all of it. I've turned on so many friends to this site just based on the workout plans. The one question I get back all the time is .. "What if you don't have access to all the equipment?" What if you would prefer using free weights at home?

It's something to consider when they formulate these workout plans. Maybe give an alternative routine that works the same muscle or muscle groups but uses something most basic in home make do equipment would have. It should be considered that some may just have your standard free weights and nothing more.

We know good cardio can even be acheived by doing simple aerobic moves in the house for 30 minutes if their isn't access to machines or their choice doesn't include being outdoors and doing roadwork to begin with. There are many alternatives to elevating your heart rate for at least 30 minutes and then switching up those routines to challenge your body. Designing an alternative for strengthening muscles with limited equipment becomes a bit more challenging but it can be done.

So maybe the program gurus could consider this? Just a polite suggestion. I could easily throw out suggestions to friends on this issue but it's always great to have it coming from professionals working in the field.

Just finished week one of this workout and i am really enjoying it. It definitely was a tough week, but i finished every exercise even if i had to break them into a few extra sets. (Pushups, lunges!) Already seeing minor changes in my body and that is a nice motivator.

A thanks to everyone who has posted on this forum with some very good questions and the answers provided by site/trainers. I read through them all and they are very helpful and encouraging.

So I'm on week five of the workout. Not seeing a ton of progress, but my body's a hard gainer, so I'm not shocked; if ANY workout turned me in Schwarzanegger, I'd have to nominate it for Christ-like status and immortalize it with the finest Swiss gold and plenty of Nilla Wafers.

But I digress. Sort of.

Couple observations:

-- The thing is extremely long (I know this has been said before, but it sounds so much more beautiful coming from me. Hehe).

What's the benefit of the fourth set in some of these exercises? I've done three sets before, but never seen a fourth. Many days I've just cut number four out.


-- I love running, partially because it comes easier with my build, but by the end of said workout I've spent 90 minutes to a couple of hours at the gym, and while I want to run, I can't spend more time there.

-- Are some of these exercises redundant? Take, for example, week five, day one - You do a superset of Dumbbell skull crushers, 1-arm rope push downs, and a standing dumbbell triceps kickback. Aren't all three accomplishing the same thing?

Again, not the expert, but just curious - by the time I finished this in the workout, I was feeling drained, not too excited about abs work (or running).

-SB

I am going to start this workout on monday - Just getting back into the gym and cannot afford a trainer. Just wondering, did anyone else substitute an exersise for the tube exercises? I really do not like to work out with these things.

I've been using cables for ALL the tube exercises. Seems to work well.

on week 4 now. this is probably my favourite fitness program. it's intense but i see results happening quickly. it's very promising and i plan to stay til the end!

also, for those of your concerned about the length of the workout being too long. it started out like that for me too. but later on, you get used to the routines and you can do all sessions in 1 hour. the trick is to move as fast as you can with good form.

good luck to me and everyone else on this fantastic program!

Hey guys. I just started the Muscle Building Workout this week. It is great, although a little sore . I belong to a small 24 / 7 gym. It has pretty much all the equipment I need, free weights, machines, etc. However; it does not have a Gravitron Machine. Some of the workouts call for the use of the Gravitron Machine. Are there exercises that I can substitute for the exercises that use the Gravitron?
Thanks in advance.

Jared

depends on what the workout is. look at which muscles the exercise targets and research other exercises that target the same muscle groups.

Ex.
Wide-Grip Pull-ups on Gravitron with Slow Negatives targets the back (or lats) and so does Dumbbell Rows.

Cool. Thank you.

During week 2-4, day 4, the shoulder workout. You super-set dumbbell raises and push ups. Am I doing pushups horribly wrong, because my shoulders burn like fire and I can hardly get through them?

Some people just do not have the right shoulder set up for doing pushups. I know that i have to modify mine and i end up doing really wide stance push ups because my shoulder is double jointed and pops painfully if i attempt to do them differently. Experiment with moving your hands to different positions and see if this helps!

on a more positive note, i finally get to go back to the gym today so i am starting in on this workout from week one since i injured said shoulder during the beginning of my second week on the program and it is finally healed up.

let me just say... two weeks out injured does NOTHING to help you get it on with this workout!!!

I just realized how much strength i have lost since the last time i was activly working out and let me tell you its an EYE OPENER!

Maybe it's just 'cause I'm always thinking about products, but is this really the best forum that they could come up with? It's arranged chronologically (instead of reverse chronologically) and doesn't seem to allow for replies to individual posts.

I just finished week 1 and I'm beat. I used to think that I was in good shape but. . .

And, ferchrissakes these workouts take forever. I was just bragging to a friend two weeks ago about how I never, ever spend more than an hour in the gym. Now, two hours seems like a relief. I'm hoping that the single-body-part days are shorter than the ruin-every-known-muscle-in-the-body days.

grue saidMaybe it's just 'cause I'm always thinking about products, but is this really the best forum that they could come up with? It's arranged chronologically (instead of reverse chronologically) and doesn't seem to allow for replies to individual posts.

I just finished week 1 and I'm beat. I used to think that I was in good shape but. . .

And, ferchrissakes these workouts take forever. I was just bragging to a friend two weeks ago about how I never, ever spend more than an hour in the gym. Now, two hours seems like a relief. I'm hoping that the single-body-part days are shorter than the ruin-every-known-muscle-in-the-body days.

I thinks its the cardio. I dont like to do cardio in the gym so i usually just do my workout and then do cardio later in the day after i get done with work. Also, i talked to someone else and they said that they spent hours at the beginning, but that as you get used to the routine of the workout your time spent in the gym goes down greatly.

How can I take a week off from this workout. I'm on week 6 right now.

I'm planning a vacation starting tomorrow. How do I get back into it after having a week off?

When I had to take a week off from the program I would redo the last week I did, then continue on as normal.

Hi guys!Any idea gow to replace "Headstand to Headstands".I don't feel good this exercise.And one more- we don't have medicine ball at the gym so what exercise will be good instead of "medicine ball scoop tosses".Generally that whole workout is excellent for me!Ciao!!!

My shoulders are suffering from this plan... I think it is because by the time I get to the shoulder workout it's mid week and I'm so stressed from work that I don't put much effort into it.

Also, I notice we never have to do shrugs.

Just started my second time through this plan. That first chest day (W1D3) is just as brutal the second time!

I'm cutting the recommended cardio out and replacing it with HIIT twice a week. The recommended cardio was awful for me the first time through. It significantly increased the total workout length and I didn't feel that I could really put my full effort into it, especially when cardio was on or just after leg days. It also seemed kinda odd to me to incorporate that much cardio into a muscle-building program.

IM bummed about just finding this workout plan...But, Stoked at the same time for trying something new. I have been at this plateau for about 8 months now. I can't seem to move pass this 175-180 lbs point....Goal is to hit 190.

Good to see Im not the only one on this program!

Have you guys been satisfied with this workout plan? I am looking to change up my routine; it's been getting boring. But I am worried this one takes too long.

it's actually the only plan i've come across that actually works real well.

only problem is, by week 8, i couldn't effiently fit the entire day's workout in a one-hour session. it's really hard and i end up splitting the session into 2 days. i'm on week 9 now, and still finding that. it's important to have a session not more than an hour. it's frustrating me.

anyone else finding this problem?

ps - my superset rests are 30 sec and my normal set rests are 60 sec.

I'm on week 5 of this workout, and although it does take time, the time really does seem to be paying off! My pic on here was taken last weekend, and shows some progress since I started. I'll take another one at the end, and we'll see how much progress I've made.

good job sun. hey, i just want to clear something up. once i'm done the program, i'm going to redo it at my uni gym 'cause it'll have more stuff than mine here. i was just wondering about the cardio (usually 30 or 45min of treadmill). because that part written after the workout, do we do that literally after the workout or is that something completely seperate and we do that before? i do cardio before regardless, but i just want to clear that confusion up. thanks.

So stupid question...It says the 12 week muscle building program is a 'companion' to the 12 week lean body program...Does that mean we should be doing both together at the same time?

Just started this work out. In week 1, and have been able to do everything in my gym, although some of the reps are high. It does take about 1 1/2 hours per workout. I am used to 45 mins to 1 hour. But if the results are good, that will motivate me. Does any one thing the complexity of the workout, as far as equipment, gets more difficult in future weeks Open to other suggestions for sucess as well. Thanks, Will

I've started this thing again after having abandoned it back in the spring when I just didn't have the time to spend 1:30 or more in the gym every day of the week. And, it's just as brutal this time. Some of the modifications I'm making seem sensible to me--breaking up the weight v cardio (and adjust the cardio given that I'm swimming for half an hour a day), using cables because I don't want to carry a resistance tube around the gym with me the entire time, etc. I'm OK using pitifully light weights in order to get through the large numbers of repetitions in the supersets, but does anyone have any suggestions on what to do when it's a pure body weight exercise without machine assistance? For example, by the second set of the smith machine inverted pull ups, I simply can't eke out 16 reps. At the moment, I'm just going until failure (for example, on the inverted pull ups this means my arms begin spasming and I can't lift my torso anymore), and calling that good enough even if it's only 8 out of the desired 16 reps or whatever.

wjspsu saidJust started this work out. In week 1, and have been able to do everything in my gym, although some of the reps are high. It does take about 1 1/2 hours per workout. I am used to 45 mins to 1 hour. But if the results are good, that will motivate me. Does any one thing the complexity of the workout, as far as equipment, gets more difficult in future weeks Open to other suggestions for sucess as well. Thanks, Will

The first week is KILLER. It took me forever to get through the days, but I'm in week 3 now and the workouts can be done in an hour or less, but you really have to stick to it, watch your rest times, and make sure you're not gabbing with your gym buddies too much.

MSUBioNerd saidI've started this thing again after having abandoned it back in the spring when I just didn't have the time to spend 1:30 or more in the gym every day of the week. And, it's just as brutal this time. Some of the modifications I'm making seem sensible to me--breaking up the weight v cardio (and adjust the cardio given that I'm swimming for half an hour a day), using cables because I don't want to carry a resistance tube around the gym with me the entire time, etc. I'm OK using pitifully light weights in order to get through the large numbers of repetitions in the supersets, but does anyone have any suggestions on what to do when it's a pure body weight exercise without machine assistance? For example, by the second set of the smith machine inverted pull ups, I simply can't eke out 16 reps. At the moment, I'm just going until failure (for example, on the inverted pull ups this means my arms begin spasming and I can't lift my torso anymore), and calling that good enough even if it's only 8 out of the desired 16 reps or whatever.

Whenever I can't do the assigned reps, I just go to fail. If I fail with a weight, I'll start with a slightly lower weight the next week/time that I do it. If you notice, under the weight heading most of the exercises say "rep max". What I take this to mean is that it doesn't matter how much weight you're using, as long as you get in all 16 reps. As for your inverted smith pull ups, if you can't get all 16, just go to failure and make 16 your goal for next time.

So far, I'm LOVING this workout, more than the strong and lean I think, though I'll probably go back to that after this one is finished. I feel like I've gotten a bit leaner, more defined, my shoulders look bigger, etc. But that could all be in my head too.

This is my 5 dy week 1 IT FEELS AWESOME!!!

I am finally going to get started. lets see how this goes. i have never attempted to train like this before so any help would be great, guys . oh, and this pic definitely serves as the before pic. i hope to get a little thicker after the plan. ill post pics throughout as well.

Yesterday I completed my 5 week...Definitely I have a lot of improvements....Now I have more energy and strength! Definitely finishing this! 7 more weeks to go =)

Into my 5th week, already appreciating the increase in muscle mass (however, I'd like to rid myself of my stomach, grrr)

Hey guys

Im based in New Zealand and just starting this workout and really looking forward to it.

I've read through some of the comments from you guys and its been awesome to gauge your feedback and queries/challenges as you've gone through it.

Im really looking forward to posting my results in 12 weeks time.

I think you guys are an inspiration and its really gonna help me in the coming weeks so thanks for that!

Greetings from the South Pacific!

Adam

CARDIO DURATION

Hi everyone-

I have been using this workout plan for the past few weeks and, like a lot of you, have found the 30 minute cardio element on certain days to make the workout last nearly 2 hours. I'm curious if anyone has reduced their cardio duration but upped the intensity -- this is how I've managed to solve the time problem. For example, today my cardio (after doing shoulders) consisted of:

1) 5 minutes on elliptical at at a moderate resistance

2) 5:40 mile on treadmill

3) 6:50 mile on treadmill

I find this high intensity makes cardio a lot more interesting and tolerable than the death march of trotting on the treadmill for 30 minutes at a time. Any thoughts on higher intensity vs. longer duration?

Hey everyone,

I just restarted this program since I feel like I've been in a plateau with my last routine. I started this program before in the summer, but my schedule didn't permit me enough time to do the routines. But now I got the time. Anyway, i'm in week 2 and its definitely kickin my ass, but in a good way. Definitely what I needed.

Hi guys,

I'm on the 9th week of this programme, and I must say that it's done me a lot of good.

I don't do any cardio at all, because of my body type.

But I have been really inconsistent with regard to keeping to the schedule of the program. I've been taken ill twice, and that has taken a toll on my program. Often my work prevents me from doing a full week of it. My biggest problem is that I cannot complete the whole schedule for the day, because it lasts more than 1.5 hours and that's the longest I can spend at the gym every time I go without having to sacrifice my meal/work/social/family life. But I'm not ashamed to say that, because you get as much as you put in.

So, for all these complications, I have to admit the program has been really helpful. I've gained strength as well as mass. Not much but I'm happy that I've gained.

My only complaint is that my abs have gone from very little to nothing at all. I used to do abs to end a workout. But since following this program, I stuck to the program's prescription. So I guess for the rest of it I will do what I had done before: abs at the end of the workout.

Cheers, from rainy Belgium.

MuscleBudSea saidIt took me forever to get through the days, but I'm in week 3 now and the workouts can be done in an hour or less, but you really have to stick to it, watch your rest times, and make sure you're not gabbing with your gym buddies too much.

As a person who is doing this workout for the second time and is on week 4 (again), I cannot stress MBS' point strongly enough.

I have also found that this kind of thorough, tough workout plan has taught me how my body actually works when used properly I used to think that I was a hard gainer, and that my metabolism was a little slow (ever-present tummy, anyone?).

After following this plan I realized that the hard gainer part was only because I wasn't tackling group muscles with the intensity and thoroughness I should've, and because I simply wasn't eating enough (good) calories to make up for the amount that I spending. I also realized that if I don't reduce my cardio to a couple runs a week and kickboxing, I will literally disappear from this Earth. So much for my slow metabolism!

So, yeah, be (a little) strict and (a little) sensitive to the changes you perceive in your body (in appearance, but especially internally).

So, once people have completed the 12 week program, what have you gone on to do next?

I'm seriously considering starting this over again, upping weights where I can, etc. I can only imagine that due to the constant changing of the routines that my body wouldn't acclimate too quickly.

But what have other people done after doing these 12 weeks?

Thanks!

Well, I'm finally on week 12 (after a few weeks having to have been repeated here and there) and WOW. Can I ever see a difference in my strength, how I look naked, in my waist and how my clothes fit, and in my general core strength. That rocked. I can't wait to start over again.

Only bad news is that I feel like I've become a gym addict. I get a little irritable when I miss it...

Quick question. Was thinking of starting this program next week. How many times a week do you do it?

This is my second time doing this program...after the 1st one my results was not as i expected as i only gained about 2 lbs but all things considered it must due the inefficient diet that i use..so this time i ll up my protein and c how it goes...

already on my week 2 i ve found out that my strength has increased tremendously so i upped the weights while maintaining the sets and reps... i ve also supplemented myself with creatine this time and i totally recommended it to anyone here..this stuff really work guys! i have more energy and could finish the workouts in an hour or so....cant wait to finish it all again....

RITS067... its a 5 days a week program...its seriously tough man! good luck...

Well here we go - I have been reading over this workout for a couple weeks and just recently have decided to get back into shape and do this workout. From the looks of it, seems to be a good workout and muscle builder - Im really looking to tone up and burn off some fat. I will post before pictures and keep up on it and track my progress. Hope this works out and I get the results I'm looking for.

I just started this program. I can definitely feel a difference in how much I am working my muscles. Great stuff.

I have a (probably dumb) question, but I've never really followed a detailed routine before:

I only get to the gym 5 days a week. The program lists exercises (by week) for "Day1 through Day7". Does the program assume you get to the gym 7x/week?

For those of you that (like me) don't get to the gym 7x/week and are doing this program...how are you following the program?

Take yesterday for example: I had gone to the gym 3 days in a row...so I did Day 1 through Day 3. I took a day off, and got back to the gym yesterday (and did Day 4). Is that how I'm supposed to do it? If not...how am I supposed to follow it?

Thanks for everyone's help...I'm kinda confused (but I definitely like the program so far).

its only 5 days u go to the gym the other 2 days are active rest ( either u do light cardio or anything to keep heart rate going OR take just do nothing like what i do sometimes) so i think if u wanna do 3 days n take 1 day of rest is ok but continue day 4 and 5 after that..its flexible but u have to complete the 5 days split routine b4 continue with the rest of week 2,3 and so on..... for example i do day 1 on monday, day 2 tuesday, day 3 wednesday, thursday i take a rest, continue day 4 friday, day 5 saturday then sunday off AND then i start week 2 on monday again as day 1....hope that helps.

btw theping...yr bod looks good!

theping saidI just started this program. I can definitely feel a difference in how much I am working my muscles. Great stuff.

I have a (probably dumb) question, but I've never really followed a detailed routine before:

I only get to the gym 5 days a week. The program lists exercises (by week) for "Day1 through Day7". Does the program assume you get to the gym 7x/week?

For those of you that (like me) don't get to the gym 7x/week and are doing this program...how are you following the program?

Take yesterday for example: I had gone to the gym 3 days in a row...so I did Day 1 through Day 3. I took a day off, and got back to the gym yesterday (and did Day 4). Is that how I'm supposed to do it? If not...how am I supposed to follow it?

Thanks for everyone's help...I'm kinda confused (but I definitely like the program so far).

follow the workout day-by-day, there will be days that it tells you to not workout. so you have to follow all 7 days down to a T

So I started today an had a good time! Looking forward to the next 12 weeks. Need to post some pics for before and after. Also, need to make sure that I get the diet correct otherwise I think it will only be a "half - measures" attempt at this. I guess that fact that I am turning 50 this May gives me some more???? Ego? I just did the Strength Foundation and enjoyed that so feeling ready for a new goal.

Anyone out there taking supplements? What kind?

waterman saidHey, any suggestions for alternative exercises to a Graviton dips and pull-ups machine? My gym doesn't have one.

Ex. For the "Wide-Grip Pull-up with Slow Negatives," I did a chest press machine and slowed by drop-down to 5 seconds. Not the same but perhaps on the way there?

Any suggestions would be great!

Mine doesn't either. What I did was use the Dip Assist machine. Put your knees on the pad and do it like the Graviton. Seemed to have worked just as well. Got a couple of weird looks though.

I found that on some of the exercises you have to be a little creative if your gym doesn't carry what you need. You sound like you were doing just that. My problem is the Tube Pull Ups and Downs. I put a tub around the bar of a machine to do it but it kept sliding up and down and I just wasn't feeling it.

I'm on my third day of this and so far the program has kicked my ass. Can't wait for next time.

Finished Day 4 and feel great. Takes a while to get through some of them but I am excited about it. What else is there to do in Chicago this time of year. I can tell it's January as there are a lot of new people with new work out clothes on. Later!

I'm in the middle of week 3, and it's a killer. I think I've figured out how it's laid out with supersets vs. regular repeats of exercises, but it can be difficult to do that with so many people in the gym.

But if my goal is to turn some heads on the beach this summer, I'll keep doing it. I'm about at the point where I can feel okay being seen without a shirt on. Quite an accomplishment for me.

Ok, so I'm just starting (tomorrow's my day 2). But I'm wondering... Do I really have to do THAT much cardio? I'm only 24, my metabolism is sky high (I'm always under what should be my normal weight) and I'm scared that if do those 30 minutes I will eat myself up!

Any tips?

curshav saidOk, so I'm just starting (tomorrow's my day 2). But I'm wondering... Do I really have to do THAT much cardio? I'm only 24, my metabolism is sky high (I'm always under what should be my normal weight) and I'm scared that if do those 30 minutes I will eat myself up!

Any tips?

same as u curshav, i am doing my strength foundation training, today is day 13. I will skip the workout day cardio, but keep the cardio day spinning bike.

I am too skinny and no fat to lose...


How ?

Plus: the profile photo i having now is before photo...

Hi,

Just finished my second week and am having a great time! It does take me longer then normal to get through the work outs but not much else going on this time of year in Chicago but cold. I like the change up and the super sets. Keeps me moving!

Ok - done with week 3 and feeling good! I am getting to really like the different change ups during the week. Sometimes I have to talk myself into the 30 minutes of cardio at the end but once I get going that passes. It's the old saying, "get your body there and your mind will follow! Sweet!

Week 4 now...yeah i am feeling good too...

Well still doing well and starting to feel good about what I am seeing. Into week 5. Later

Hello,

Starting week 7 and for the most part trying to get through it. Feels good! It would be great to have someone else to work out with as I can see how it would really help. I want to add more weight, but then I could get over myself and ask somone to spot me.

What suppliments are you guys using?

Later

I just started my 5th week... and my chest hasn't grown at all. I'm concerned.

curshav saidI just started my 5th week... and my chest hasn't grown at all. I'm concerned.

What's your diet like? Are you doing cardio too? I noticed you asked about doing cardio in an earlier post, even with a high metabolism. I personally skipped the cardio because I felt I'm burning enough from the workout itself and wasn't trying to burn off all the calories I needed to grow muscle.

Did you take before and after pictures to check on your progress? I usually don't notice much change when I'm looking in the mirror daily, but when I check my b4 and after pics, thats when I notice the difference.

Yeah, I'm not doing any cardio (besides a 15 minute bike ride to and from the gym). I'm taking protein+carb shakes everyday after workout (some days BEFORE workout too), and I have gained some weight in the right parts of my body...

It's just that I don't feel I'm working the chest as intensely as my biceps or my legs. But maybe it is that I'm doing it wrong. Again, it's only my 5th week, so I still have a long way to go.

I'll upload the 4 weeks picture as soon as I find the way to do that.

riverrunner saidHello,

Starting week 7 and for the most part trying to get through it. Feels good! It would be great to have someone else to work out with as I can see how it would really help. I want to add more weight, but then I could get over myself and ask somone to spot me.

What suppliments are you guys using?

Later

If you're following a good diet, like the meal plans RJ provides, you shouldn't need any supplements.

curshav saidYeah, I'm not doing any cardio (besides a 15 minute bike ride to and from the gym). I'm taking protein+carb shakes everyday after workout (some days BEFORE workout too), and I have gained some weight in the right parts of my body...

It's just that I don't feel I'm working the chest as intensely as my biceps or my legs. But maybe it is that I'm doing it wrong. Again, it's only my 5th week, so I still have a long way to go.

I'll upload the 4 weeks picture as soon as I find the way to do that.

You might need to increase the weights used for chest exercises and the number of push ups suggested in the workout for that specific day. Also, are you focusing on using your chest muscles? Or do you find yourself using momentum to get through the sets. Momentum is not your friend when weight training. The connection you make between the mind and what your body is doing is crucial. Focus and form are key.

so guys, im thinkin of tryin this work out plan, starting march 2nd.. does it really work?? the only concern i have is the diet.. if it works out for you, can you please give me an idea of a diet plan for a whole week? i've tried the diet plan on this site, they are too complicated for me.. haha.. time is the main problem.. i dont have the time to shop all those things, prepare them and weigh them one by one in time for work... i tried and didnt work out.. i actually would rather have a list (as little variety as possible) of what to eat for a week and i'll abide to that for the next 12 weeks..but nevertheless, i eat quiet healthy i think.. so i hope this plan does work *crossing fingers*

Has anyone actually completed all 12 weeks of this workout program? I'm on week 8, day 4, and I'm frickin' exhausted. I've been eating well, getting a ton of protein, drinking less alcohol and trying to get enough sleep (that one seems to be the hardest for me).

It's a great workout and I am definitely seeing results, but I'm considering switching to the Strong and Lean workout for a month. I don't know if I can handle one more month of this routine (I'm spending about 1.5 hours in the gym 5 days a week, riding my bike on the weekends).

What are your experiences with this program?

Im starting it monday. here goes . . .

harderfasterstronger saidHas anyone actually completed all 12 weeks of this workout program? I'm on week 8, day 4, and I'm frickin' exhausted. I've been eating well, getting a ton of protein, drinking less alcohol and trying to get enough sleep (that one seems to be the hardest for me).

It's a great workout and I am definitely seeing results, but I'm considering switching to the Strong and Lean workout for a month. I don't know if I can handle one more month of this routine (I'm spending about 1.5 hours in the gym 5 days a week, riding my bike on the weekends).

What are your experiences with this program?

I finished 2 weeks ago. I actually did more than 12 weeks because I did some half-assed weeks because of the holidays and traveling, and I repeated some weeks to get the full correct 12 weeks completed. The last month was hard for me. I think I was plateauing and just getting bored with the routine at that point. I have seen results from the workout, but glad I can move on to something else now. It's definitely not an easy workout to keep up with.

I am just finishing week 7 and must admit it is playing with me. At this point it is like the last 6 miles of a marathon in that it is "ALL MENTAL" I just have to remind myself to, "Get your body there and the mind will follow" Stay focused and I can do anything for a certain period of time knowing it will end. It is hard but I do like what I am seeing. I have been working on the diet and realized I might not be getting enough calories. I have also learned a lot about myself. Love it!

Hang in there!!! Summers coming!

I just completed the 12 week program. Now what is next??? I grew one inch around my chest- still small, I think it was more so my shoulders and lats that grew. Really wanting to build a bigger chest, good six pack abs and bigger arms.

Mathew

So I've been following the 12-week workouts since they were introduced and still have a couple of lingering questions:

1) How do you figure out the optimal weight for each exercise? They all have different reps / # of sets requirements and change each week, so it seems pretty difficult logistically to work out.

2) On nutrition, how do you figure out what you need to intake for the various workouts?

Thanks!

arutgers03 saidSo I've been following the 12-week workouts since they were introduced and still have a couple of lingering questions:

1) How do you figure out the optimal weight for each exercise? They all have different reps / # of sets requirements and change each week, so it seems pretty difficult logistically to work out.

In general terms, you have to feel that yourself and increase when it feels too easy.
For instance one exercise says 4 sets of 8
At the end of the last set you feel like you could do 5 or 6 more reps.
Next time bump the weight up to the next level.

arutgers03 said
2) On nutrition, how do you figure out what you need to intake for the various workouts?

I have no clue there, I have a hard enough time writing downs my sets & reps.
Trying to weigh and record ingredients, portions etc is beyond me at this point

i have been lifting for years and this is one of the toughest workouts i have had to keep up with

Well, just finishing my second week on this. It's a great workout but I had to shift my workout to the morning instead of lunch because of the time it takes. Heck, I'm up at 6 anyway, so I'd just be at home watching TV before heading to work.

I replaced the russian deadlifts with prone leg curls. I've had some back issues in the past, and I'm just not confident in my form and don't want to tempt fate. Are leg curls a good substitute or should I be doing another exercise?

Hi guys, late bloomer to the site and the 12 week program. Been working on a regular routine over the last year and was making decent goals, but never varied my workout.

Excited about the 12 week program and just finished my 3rd day of week 1. I have one word to say.....BRUTAL

I have never felt so wiped out or sore after a workout...and i LOVE IT

I hope there are other guys still doing the program as I could still need some support, but i see the posts have dwindled over the last 2 years. I have taken the muscle building diet plan to heart as well and working on a 2600 cal diet and a loose assimilation of the online plan. ( I love to cook so the recipes can be bland...need a little more punch and flavor)

I noticed most of the guys on here are more in the thin ectomorph catagory and muscle mass was difficult to build. Any feedback from some of the beefier men on their progress? More of a Endomorph here attempting to turn into a mesomorph. I had the 40in waist and now turned into a 34. Muscle mass seems a little easier to build, particularly the arms and chest. Curious to hear from other bigger guys how their results worked with the program. Have Dreams of the big arms and bulging muscles at the end of the 12 week program like everyone else....

The last four weeks ...

Sweet fancy MOSES ... has anyone on here actually gotten to the end of this workout?!? Good to bad, bad to worse ... it seriously takes me a MINIMUM of 2 hours to complete a workout. It's absolutely ridiculous!!!

Having said that, I'm still doing it. Lol. Just taking me a little longer than I'd expected. And it works like crazy. Just, very VERY humbling.

I'm on Week 11, Day 3. SUCK IT UP, BOY ... and PUSH THROUGH!!!

Finished week 2. procrastinating on the photos but will take some.

I still think it's brutal, but i have to say the body is recovering better. The variety in the workouts have really helped me get past my rut.

I agree the workouts are long, but i have been able to clip it down to 1 1/4 hours for the strength training. I'm lucky that i have days that i can do an almost 2 hr workout.

hoping to hear more feedback from other guys. I'm hoping the workout has been helpful to guys with my body type. Never been a skinny guy, but have slimmed down significantly. Now trying to add muscle instead of fat. I'm sure no matter my results at 12 weeks, it will still be better than my old routine.

oh and pylometric jump squats???? EVIL!!!!

On week 7 of my second time through. If gets better in that you don't have to read the descriptions as much and can get through it faster. If I do the cardio it does take longer, but I don't always do it.

I did the Strong & Lean workout 4 times, and it was on the 3rd time that I really felt like I was getting it. The Muscle Building workout is tremendous. Keep with it and it will make results. I've turned in to the skinny guy trying to put on more muscle, but I know that I'll probably never be hulking, but I would like to be lean and chiseled! Keep going Rohairfetish!

Just started week 4, I can see that I'm adjusting to the workouts a bit, so week 5 will be the right time to shake things up. I'm finding that I'm not always able to get the cardio in right after the lifting part, sometimes. I'll hit the gym later in the day to get it in.

have to agree with rohairyfetish, the plyometric jump squats are torture!

FierceEyes saidThe last four weeks ...

Sweet fancy MOSES ... has anyone on here actually gotten to the end of this workout?!? Good to bad, bad to worse ... it seriously takes me a MINIMUM of 2 hours to complete a workout. It's absolutely ridiculous!!!

Having said that, I'm still doing it. Lol. Just taking me a little longer than I'd expected. And it works like crazy. Just, very VERY humbling.

I'm on Week 11, Day 3. SUCK IT UP, BOY ... and PUSH THROUGH!!!

haha, go BOY

i might start in a few weeks

Took a slightly different approach to this one since I took several months off from gym after ski season.

I'm spending 3 weeks on Week 1 to get myself used to the gym again.. First week was just half sets that kicked my ass completely. Halfway through the 3rd week and can almost complete the sets. Day 3 just kills me with the push ups after shoulder surgery but I am still at it.

Still can't believe how little weight I'm using but oh well. Onward to Day 4.

Okay,

Just did the leg routine for week 5...gotta say, I really hated it. I hate, hate, hate leg workouts! FRAK! I swear, I dread the leg days on this plan.

But gotta do them, FRAK!


Which workout days leave you cursing?

Just finished week 5. Starting to see more definition in my shoulders and arms. I like this routine, find it challenging and now finding that I can get through all of the routine without having to cut things out.

medfordguy saidOkay,

Just did the leg routine for week 5...gotta say, I really hated it. I hate, hate, hate leg workouts! FRAK! I swear, I dread the leg days on this plan.

But gotta do them, FRAK!


Which workout days leave you cursing?

Alright i had to laugh! I just did that leg workout yesterday. I was coming toward the end and i though great! then i looked again and had another superset WITH the damn pylometric jumps! AAAARRRRGGGGH

I will say i can get through them a lot easier than the first time i tried, but my heart rate jumps and i get out of breath for a sec.

Not posting my pics yet as i started to get to critical of them. I'll do more after a few more weeks for a bigger visual change. I think the workout is great and one of the best things i have ever done.

Better chest, back, arms, and ass. finishing 5th week tomorrow.

It may be me, but I have noticed a lot of times the little videos don't match the description of the exercise. Occasionally I'll do the workout as i saw in the video and then read it again at the gym and switch mid reps to the way they describe it.

rohairyfetish...

just started week 7 today, and of course, it's legs...ARRGH!!! And then it's legs again on Friday...double ARRGH! But I'm stoked that I'm at the midway point and I'm feeling stronger.

I'm not a big fan of taking and posting pics in general. I think it stems from the fact that I'm the youngest of four, and finding pictures of me is like playing "where's waldo" with the albums full of my siblings' pics and the extremely occasional shot of me.

medfordguy saidrohairyfetish...

just started week 7 today, and of course, it's legs...ARRGH!!! And then it's legs again on Friday...double ARRGH! But I'm stoked that I'm at the midway point and I'm feeling stronger.

I was perusing the weeks ahead and just noticed week 7 as well. Sigh.... I'm just glad a day of legs doesn't make me ache so much. It was pure joy when my bf who has used a PT over the last year asked to borrow the leg workout from the first week. He mentioned how simple it looked....and now has complained about sore legs for the last 3 days....lol

Alright Guys....where are all of you?

Started week 9 and finished Day 2 today. I am starting to struggle with the length of the program and some of the new exercises. Instead of 75-90 min for resistance training the Days are at least 90-105 mins and then there are the added Cardio requirements. I have a flexible time available, but that's getting a bit too much.

This week was a few new exercises and the the set of Barbell Russian Dead Lifts to Barbell Romanian Dead Lifts with Barbell Dead Rows with 25 reps is IMPOSSIBLE!!!

I set the large dumbell bar with two 25# plates. It was to be 50% Rep Max and i was doing 110-120 for Russian Dead lifts. The exercise itself was fine and i could lift, row, squat, but i found the weakest link were my forearms. I couldn't hold the bar for more than 8-10 reps at a time. I counted one rep as the lift, bend over, row, straighten up, then squat as one complete rep. I can't imagine doing 25 reps and a total of 3 sets.

Am i doing something wrong? did i go way over on weight?

Preparing for the Atlantis Mediterranean cruise and so far happy with the progress. I am hoping to finish as i leave. Not sure what I will do in Italy for a week and then on the cruise, but i guess that will be aimed at maintaining. Thinking once i return to do the program all over again.

I went through the Muscle Building Workout twice, and the Barbell Russian Dead Lifts to Barbell Romanian Dead Lifts with Barbell Dead Rows were ones that I could only do about 15 reps, and I definitely took the weight down (probably about 25-30 lbs. total!) That's what I could manage. I think the emphasis here should be on the reps and the form, and not the weight.

I usually wouldn't do the cardio with the workouts, but try to do some cardio at some other time of day that I could incorporate into my life instead of right at the workout.

I've learned things each time I've done the workout, and I've definitely gotten stronger!

Loving this workout! I'm not sure if this has already been addressed, but regarding supplements, I take L-Glutamine and a protein shake with me. On cardio days, should I take it all before the cardio, after, or split it up?

Thanks

matt45710 saidI went through the Muscle Building Workout twice, and the Barbell Russian Dead Lifts to Barbell Romanian Dead Lifts with Barbell Dead Rows were ones that I could only do about 15 reps, and I definitely took the weight down (probably about 25-30 lbs. total!) That's what I could manage. I think the emphasis here should be on the reps and the form, and not the weight.

well i agree it does say 50% rep max....but if i have one beef the demo Utube shows a guy doing it with two 45# plates! 20# would be the bar alone! There have been a few typo's on the program so i have just decided the 25reps is wrong.

I'm on week 2 of week 1, meaning I really needed another week to solidify these exercises. It's killer. Talk about a plateau buster!!!

This program is kicking my ass in the best way. Looking ahead, I'm really going to have to figure out how to manage my time. I've so far been able to add some extra lunch time (coming in early), as my gym tends to get really busy after work.

Taking before and after pics which I'll be sure to post when I'm done!

I just started this workout this week. I go to the gym during my lunch hour as it's really the only time available to me. I ride my bike every day to work which is an hour total cardio so I usally skip that at the end.

HOWEVER so far on week one, it is impossible for me to get through 4 sets of this stuff! Not only am I really beat after two sets but I just can't do it all in 45/50 minutes I have at the gym.

Reading here I see that some other people have had this issue as well. I figured I'd try to get through at least two sets, maybe three if possible. Do you think it will effect my potential to get gains from cutting sets because of time?

So far I think it's awesome but I hear that it gets harder. I can't wait though to tackle it all coz I tell ya...I was stuck at the gym and I'm hoping this jump starts me back!

Any suggestions from my fellow beefy boyz?

I've run into the same thing, and for my part, I just allotted more time at the gym. Of course, that's a solution of which I'm sure you're already aware. Not to sound like a snot, but if you really want this program to work, it'll cost ya in the time department.

My warning is that this program is designed, and continues to build upon, the goal of gaining muscle. It is specific and works out specific muscle groups at specific intervals for that very reason. I can't say you'd see the same gains if you aren't able to commit to the time required. For my part, I'm only on week three and I already see vast improvement in my muscle tone. It's pretty amazing, actually.

If you're stuck at 45/50 minutes, I would suggest taking the more difficult exercises for you and truncating the workout with only those. I find the supersets to be particularly challenging, so perhaps making a variation thereof?

If it doesn't work for you to take on the entire program due to time, why not use it to invigorate your current workout? Don't concern yourself as much with finishing this program as doing new and exciting exercises. RJ is rife with excellent workout descriptions and demonstrations. Play around a bit.

I did day 1 today of the muscle building workout. Looking at day 2 something was unclear to me, and I couldn't find the answer in the instructions.

http://www.realjock.com/workout/901/2/

Looking at the workout do you go down the Set 1 column and do all the exercises once then go back to the top? Or do it more like a traditional workout and do 4 sets of the first super set then move onto the next exercise?

I'm excited. Pictures to come soon.

Andy

misterduck saidI just started this workout this week. I go to the gym during my lunch hour as it's really the only time available to me. I ride my bike every day to work which is an hour total cardio so I usally skip that at the end.

HOWEVER so far on week one, it is impossible for me to get through 4 sets of this stuff! Not only am I really beat after two sets but I just can't do it all in 45/50 minutes I have at the gym.

Reading here I see that some other people have had this issue as well. I figured I'd try to get through at least two sets, maybe three if possible. Do you think it will effect my potential to get gains from cutting sets because of time?

So far I think it's awesome but I hear that it gets harder. I can't wait though to tackle it all coz I tell ya...I was stuck at the gym and I'm hoping this jump starts me back!

Any suggestions from my fellow beefy boyz?

t only gets more demanding. Check out from week 9 on. There are days that stretch to 90 minutes minimum, even without cardio.

On week 11 Day 3 and I have been a big fan all the way. It took me out of a gym rut and helped to make gains along the way. Sure I wanted bigger muscles, but ultimately I wanted to be healthier and challenge myself. If you can only do 45-50 then do what you can. You won't see the whole potential, but at least it's a change in your routine and I'm sure there will still be improvements and gains.

I had the luxury of a lot of time to set aside, but 2 1/2 hours to get in cardio wasn't always possible. I had to cut the program down on occasion, but tried to do everything.

My whole goal was to get in shape for the Atlantis Med cruise in 2 weeks. While I'm not a cover model by any stretch, I'm happy and have guns to show off. Probably restarting the program and try to do another 3 months.

COLORED TEXT GOES HEREWell here goes nothing i will try to get a pic for verification and a begin pic, but i need support from you guys!

just started it again for the second time... i did skip the first three weeks however... went right to Week 4... hope it does for me what it did before.

yeah, i just completed day 4 of week 1.

Most brutal workout ever.

certainly no trainer has ever given me something like this

Makes me think Gay Jocks trying to be more jocks than the str8 ones ;-)

I did it from beginning to end, and it took exactly 2 hours with the 30 minute cardio.....which I did like an automaton

super challenging, though, and I found that my mind was quite quiet. There is a zen about pounding so hard, and yet pacing oneself

I should take photos, but I don't know any good web cam photo software.

I am so glad there is a forum for this workout plan. I have been trying to complete the plan for some time now (I have been getting great results), but it's been hard to stick with it and stay motivated when a busy life gets in the way, and I feel like a loner at the gym.

So I'm currently in week 3 again and have been looking for workout partners locally, but having no luck. Thank goodness for this forum, so I can at least stay motivated by keeping in touch with other people in the program. (Crap, do I sound like a realjock ad?).

I am even going to try to find "virtual workout buddies" by keeping in touch through this site and sending uplifting messages. I also have my own fitness blog that I'm putting out there for anyone who wants to keep in touch with me through it http://www.winginitindc.blogspot.com/. Anyways, I love this realjock.com site and hope that its founders always stay successful.

Really... 12 weeks is not much. Unless you are an absolute beginner or have been training haphazardly. It takes years to really build muscle.

This can be a good place to start or continue though. Exercises are great and varied. Personally i don't believe in lifting each body part 1 time a week. Especially when you are a beginner and can benefit from more frequency doing the exercises to learn them right. Many people struggle with real jock musclebuilding workouts because of the number of days, time to complete etc. Just a warning and yes i have done a realjock muscle plan. Personally it just seems to be too advanced for most. Unless you are already at an advanced level. Gradually, very gradually, increase your intensity via number of sets, reps, exercises, and importantly days in a week you train. The 20 month program i am on now asks you to lift 6 days a week. But, this is after 11 months of 3 day a week whole body training!!! Then you go to 4 days then 5 days and arrive at 6 days. This gives you plenty of acclimation time to adjust yourself to increasing demands and allows you to adjust the workouts to your schedule. Working out should be fun. If it feels like mind destruction or hell on earth you need to make appropriate adjustments. Like start at a beginner level.

jacobsda1 saidReally... 12 weeks is not much. Unless you are an absolute beginner or have been training haphazardly. It takes years to really build muscle.

I agree with most of the tips from Jacobsda1, but I know that many factors are involved with how fast you gain muscle: genetics, nutrition, rest, proper workout program for your goals. You also have to make realistic goals, and understand that it does require dedication and time.

Some people have found enough time to bring all those factors together and were able to put on muscle weight very fast. For example, actor Tobey Maguire (5'8") put on a lot of muscle for Spiderman http://www.youtube.com/watch?v=ymCpKe6LlMo:



And Taylor Lautner (5'6") in Twilight New Moon http://www.youtube.com/watch?v=SEYT5cNK-pA:

Hi guys! I am ending week 2 and have to say was bit bored until I had a look at week 3 and 4 exercises!! Game is getting harder, then! Good luck to everybody and.... never give up!!

ok i just started this a week ago, did everyone else get a massive dose of delayed onset muscle soreness at the start? jeez my chest feels so tight and sore for almost a week after the chest/triceps day, feel like such an old man trying to put clothes on - hope this can only bring good things