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