[RJH90210]

OK, so I have posted some numbers for all to see after 5 months of taking PB's advice and going low volume. First my strength went up, then I started to grow. Once I grew, my BF started to drop. Well, got it checked today and here are the comparisons:

09/15/04 02/05/05 Change

Height 5' 9" 5' 9" 0 (no shit)
Weight 228lbs 234lbs +6lbs
7-point laser skinfold(+-1.5%) 15.2% 8.6% -6.6%
Lean Body Mass 193lbs 214lbs +21lbs

photos comparisons are here:

Some updates from RJH8541

Now of course I am planning on making even bigger gains this year. But these changes were with absolutely NO CARDIO. None, zip, zilch, goose egg!!! And in five months. And anyone who gives me the "Anyone on AAS can do that" shit, go ahead and post the same numbers. I have been training for over 10 years and it took this to show me the light.

Thanks again to all the folks from the training forum (PB, DAWG, BB, Iron Addict, etc.) who convinced me that this was the way to go. Especially PB. I couldn't have done this without your help John.

PLer, BBer, whatever. You want to pack on pounds??? Add low volume/heavy weight workouts to your training routine.

RJ

[DADAWG]

Originally Posted by RJH8541

OK, so I have posted some numbers for all to see after 5 months of taking PB's advice and going low volume. First my strength went up, then I started to grow. Once I grew, my BF started to drop. Well, got it checked today and here are the comparisons:

09/15/04 02/05/05 Change

Height 5' 9" 5' 9" 0 (no shit)
Weight 228lbs 234lbs +6lbs
7-point laser skinfold(+-1.5%) 15.2% 8.6% -6.6%
Lean Body Mass 193lbs 214lbs +21lbs

photos comparisons are here:

Some updates from RJH8541

Now of course I am planning on making even bigger gains this year. But these changes were with absolutely NO CARDIO. None, zip, zilch, goose egg!!! And in five months. And anyone who gives me the "Anyone on AAS can do that" shit, go ahead and post the same numbers. I have been training for over 10 years and it took this to show me the light.

Thanks again to all the folks from the training forum (PB, DAWG, BB, Iron Addict, etc.) who convinced me that this was the way to go. Especially PB. I couldn't have done this without your help John.

PLer, BBer, whatever. You want to pack on pounds??? Add low volume/heavy weight workouts to your training routine.

RJ

outFREAKINGstanding bro , im proud for you .im also glad to see you giveing PULLINBIG his props , well done .

[MuffDyver]

what routine did you follow exactly?? was it similar to DC's or Pullinbig or completley differnt??

[Princess]

Originally Posted by RJH8541

OK, so I have posted some numbers for all to see after 5 months of taking PB's advice and going low volume. First my strength went up, then I started to grow. Once I grew, my BF started to drop. Well, got it checked today and here are the comparisons:

09/15/04 02/05/05 Change

Height 5' 9" 5' 9" 0 (no shit)
Weight 228lbs 234lbs +6lbs
7-point laser skinfold(+-1.5%) 15.2% 8.6% -6.6%
Lean Body Mass 193lbs 214lbs +21lbs

photos comparisons are here:

Some updates from RJH8541

Now of course I am planning on making even bigger gains this year. But these changes were with absolutely NO CARDIO. None, zip, zilch, goose egg!!! And in five months. And anyone who gives me the "Anyone on AAS can do that" shit, go ahead and post the same numbers. I have been training for over 10 years and it took this to show me the light.

Thanks again to all the folks from the training forum (PB, DAWG, BB, Iron Addict, etc.) who convinced me that this was the way to go. Especially PB. I couldn't have done this without your help John.

PLer, BBer, whatever. You want to pack on pounds??? Add low volume/heavy weight workouts to your training routine.

RJ

excellent!!! good to see someone making progress the right way.

[DavidJ21]

I'm guessing your not familiar with Mike Mentzer's HIT Training, since you barely found out about low volume training after 10 years of lifting.

Good job none the less, legs are looking good.Whats your current workout plan right now?

[Smallguy]

awesome result bor I'm curently trying ot add muscle and loos fat as well on a rouitne very simular to pullinbig's but I am donig cardio

how much did ur lifts improve??

[BigRonWannabee]

Damn good job ryan, those are some impressive gains!

[pullinbig]

i have trained several guys who get these results all the time. esp newbies and high volume converts.

i had another guy who went from 222 @ 22% bf to 216 @ 12% bf in 5 months as well. al his lifts went up considerably. so to do the math. he lost 22lbs of fat and gained 16lbs of muscle in 5 months and this was with taking almost a month off in the middle of it do to a ham string pull from a unrelated accident.

i can go on and on about i guys i have trained in the gym or online with similar results. now the guys who went for pure strength made huge gains in strength before shedding fat. if i am not mistaken ryan did very little cardio and just ate pretty clean but not real strict.

congrats my friend. a job well done and couldnt have happened for a better guy. you worked your ass off bro and you deserve it.

oh and one of the other "respected" board members told ryan that he could not gain 25lbs of muscle in one year at his stage in the game. i called bullshit on the guy and heres the facts as they are. 21lbs of muscle in 5 months.

will he continue to add 21lbs of muscle every 5 months? no it will slow but you see the impact low volume heavy weight training had on his body. if he sticks with it he can be a 300lber one day if he wants that. and i dont mean a lard ass either.

focusing on squats/deads and heavy back work is the key. the smaller muscle groups like delts and bis will follow along nicely. so quit worrying about your skinny ass arms and start pounding the legs, core and back.

[Smallguy]

ryan cna u please post mroe dtial about your diet???

[pullinbig]

Originally Posted by Smallguy

ryan cna u please post mroe dtial about your diet???

in a nut shell. he ate lots of protein and carbed up around his training. simple enough.

SG IA has a whole nutrtion section on his board that gets int this pretty extensively for strength training

[RJH90210]

Originally Posted by Smallguy

ryan cna u please post mroe dtial about your diet???

Thanks everyone. PB is right. My diet was something I just played with the whole 5 months and it just clicked at one point. Basically here it was I did.

For the first three months i did PBs routing on page 6 of the sticky at the top of the forum. That's it. Alternated rack pulls for deads every other week. After I saw my strength stagnate a bit, i switched it up a little and kind of alternated with PBs routine and one of IAs routines in his thread about his fav workouts. Basically a mix of low/med volume. Still lifting heavy. Still 3 days of training.

Diet was the same. I stayed around 4K cals, 475 pro, 215 carbs off days, 400 carbs around my 3 training days. About a month ago I dropped the dextrose after my training and lowered my cals to around 3200. Again... NO CARDIO!! The more muscle I gained, the more fat i lost. Simple as that!! Nothing fancy! Just 21lbs of lean muscle gain.

Thanks again John and all the boys. Madine and her trainer have convinced me to do a show so I am off to gain another 10 or 20 this next year to come in with the heavies next year!! I'll be calling you soon. lol

[RJH90210]

Originally Posted by Smallguy

awesome result bor I'm curently trying ot add muscle and loos fat as well on a rouitne very simular to pullinbig's but I am donig cardio

how much did ur lifts improve??

Collectively my three big lifts went up about 240lbs.

Squat from 365 to 435
Deads from 335 to 455
Bench from 365 to 415

[mister69]

Great gains man, Pullinbig has helped me out lots.
I focus on squats and deads and heavy back work and i jumped on the scale today and I weighed in at 185. I was so surprised becuase i am and ecto and never thought i could gain weight, guess those legs are growin some :-)

As for my diet I am currently a college student and have to deal with the cafeteria food (but it is all you can eat) So i just make sure i pound in the calories. I am making sure i am consuming 2grams of protein per lb of body weight. And i am also taking into consideration that as I am gaining weigt I have to up the food intake to support the new muscle mass. I find myself spending up to and hour 1\2 in that cafeteria just eating. I make sure i eat 6 times a day(sometimes i get to about 8) and drink those shakes as well along with my gallon 1\2 a day of water as well. I am currently still bulking and plan keep it that way for a while (I still have my abs, but they arent as good as they were in the summer but i dont care cause my whole body is growing and that is the way to go) I am not sure what my bf% us but i still have abs.

Once again thanks to pullinbig's help i am on my way to building more mass.

thanks pullinbig

and good job RJH8541

Originally Posted by RJH8541

Collectively my three big lifts went up about 240lbs.

Squat from 365 to 435
Deads from 335 to 455
Bench from 365 to 415

[pullinbig]

Originally Posted by RJH8541

Thanks everyone. PB is right. My diet was something I just played with the whole 5 months and it just clicked at one point. Basically here it was I did.

For the first three months i did PBs routing on page 6 of the sticky at the top of the forum. That's it. Alternated rack pulls for deads every other week. After I saw my strength stagnate a bit, i switched it up a little and kind of alternated with PBs routine and one of IAs routines in his thread about his fav workouts. Basically a mix of low/med volume. Still lifting heavy. Still 3 days of training.

Diet was the same. I stayed around 4K cals, 475 pro, 215 carbs off days, 400 carbs around my 3 training days. About a month ago I dropped the dextrose after my training and lowered my cals to around 3200. Again... NO CARDIO!! The more muscle I gained, the more fat i lost. Simple as that!! Nothing fancy! Just 21lbs of lean muscle gain.

Thanks again John and all the boys. Madine and her trainer have convinced me to do a show so I am off to gain another 10 or 20 this next year to come in with the heavies next year!! I'll be calling you soon. lol

damn glad to hear you gonna compete. once you get to a certain level competing will really get you into another training gear. very glad to hear this.

we can put another 20lbs of muscle on ya this year no prob. bump ya up to 260ish at 10% bf. time to eat and time to play doctor abit more. course madine will like that part. ryan + moderate/high doses of test = happy madine.
shell look like that lady on the enzyte comercials.

[pullinbig]

Originally Posted by mister69

Great gains man, Pullinbig has helped me out lots.
I focus on squats and deads and heavy back work and i jumped on the scale today and I weighed in at 185. I was so surprised becuase i am and ecto and never thought i could gain weight, guess those legs are growin some :-)

As for my diet I am currently a college student and have to deal with the cafeteria food (but it is all you can eat) So i just make sure i pound in the calories. I am making sure i am consuming 2grams of protein per lb of body weight. And i am also taking into consideration that as I am gaining weigt I have to up the food intake to support the new muscle mass. I find myself spending up to and hour 1\2 in that cafeteria just eating. I make sure i eat 6 times a day(sometimes i get to about 8) and drink those shakes as well along with my gallon 1\2 a day of water as well. I am currently still bulking and plan keep it that way for a while (I still have my abs, but they arent as good as they were in the summer but i dont care cause my whole body is growing and that is the way to go) I am not sure what my bf% us but i still have abs.

Once again thanks to pullinbig's help i am on my way to building more mass.

thanks pullinbig

and good job RJH8541

thanks for the prop but you doing the work bro. nice job. let me know when you gains slow down and well change ya up abit to keep um going.

[mister69]

No prob man,

My goal over this past november was to get to 185 and I did that.
Now my goal is to get somwhere in the 190's (some fat is gained while bulking but who cares as long as i still got abs that is fine for me ) my legs are behind but i am sure they are going to keep playing catchup and help me move up on the scale :-) I am just going to keep eating like a pig and keeping my protein intake high.

Originally Posted by pullinbig

thanks for the prop but you doing the work bro. nice job. let me know when you gains slow down and well change ya up abit to keep um going.

[Bast]

Nice job bro! Heavy is the way to go!

[chidoks]

what do you consider low volume?

[RJH90210]

Originally Posted by chidoks

what do you consider low volume?

Well, for example, I do usually about 6-7 sets per workout.

Legs/Calves - 7sets
Chest/Shoulders/Tris - 9 sets
Back/Bis - 8 sets

These are worksets. Sometimes I may get through two sets of squats on leg day, and I am finished!! It all depends, but low volume nonetheless.

[RJH90210]

Originally Posted by pullinbig

damn glad to hear you gonna compete. once you get to a certain level competing will really get you into another training gear. very glad to hear this.

we can put another 20lbs of muscle on ya this year no prob. bump ya up to 260ish at 10% bf. time to eat and time to play doctor abit more. course madine will like that part. ryan + moderate/high doses of test = happy madine.
shell look like that lady on the enzyte comercials.

lmao. she already does. i may kill her with any more test. lol

I was thinking I am going to start packing it in once we get back from the honeymoon April 1st. She'll be training for a show in May, so I can just pack it in then. More food for me since she won't be eating it!!

I have set things up thus far to satrt around 4700-5K cals a day, 500g pro, 300g carbs and up it to 450 or so around my training. Gradually increasing the cals as I gain. I am thinking I need to get to around 270ish, then come back down to get in the heavies at a decent weight. At 5'9" I am thinking around 225-230 at 4% would be great. I am contemplating adding GH and slin but I don't know if I will need it. We'll see.

Anyway, we'll talk soon. Thanks JP!! btw, we'll be up in Charlotte for the Metrolina to cheer on a friend of ours in April.

And MisterB, great job bro. Just keep it up and you'll be over 200 in no time.

[DADAWG]

i cant emphasize enough how important the core lifts are to adding mass . all those fancy concentrated 1 arm/finger/etc. curls sell muscle magazines , squats/deads/flatbench/rows/etc. add mass . 2 zillion reps of light weight dont equal a few balls to the walls work sets with the bar loaded to the maxx . heavy squats/rows/deads are hard work but you are fooling yourself if you think you wll build killer quads on the leg curl machine .
props once again to you guys on your progress and to IRONADDICT,PULLINBIG,DANTE,INHUMAN,etc. everyone her should appreciate your help and knowledge if they dont allready .

[RJH90210]

Originally Posted by DADAWG

i cant emphasize enough how important the core lifts are to adding mass . all those fancy concentrated 1 arm/finger/etc. curls sell muscle magazines , squats/deads/flatbench/rows/etc. add mass . 2 zillion reps of light weight dont equal a few balls to the walls work sets with the bar loaded to the maxx . heavy squats/rows/deads are hard work but you are fooling yourself if you think you wll build killer quads on the leg curl machine .
props once again to you guys on your progress and to IRONADDICT,PULLINBIG,DANTE,INHUMAN,etc. everyone her should appreciate your help and knowledge if they dont allready .

[Smallguy]

Originally Posted by pullinbig

in a nut shell. he ate lots of protein and carbed up around his training. simple enough.

SG IA has a whole nutrtion section on his board that gets int this pretty extensively for strength training

I really should check it out then

[mister69]

being 200lbs would be great! cant wait... its all going to go to my legs cause my legs are a bit behind, but i cant wait for the day i wear shorts and those wheels look great :-)

Originally Posted by RJH8541

lmao. she already does. i may kill her with any more test. lol

I was thinking I am going to start packing it in once we get back from the honeymoon April 1st. She'll be training for a show in May, so I can just pack it in then. More food for me since she won't be eating it!!

I have set things up thus far to satrt around 4700-5K cals a day, 500g pro, 300g carbs and up it to 450 or so around my training. Gradually increasing the cals as I gain. I am thinking I need to get to around 270ish, then come back down to get in the heavies at a decent weight. At 5'9" I am thinking around 225-230 at 4% would be great. I am contemplating adding GH and slin but I don't know if I will need it. We'll see.

Anyway, we'll talk soon. Thanks JP!! btw, we'll be up in Charlotte for the Metrolina to cheer on a friend of ours in April.

And MisterB, great job bro. Just keep it up and you'll be over 200 in no time.

[Bimmer]

legs are looking very nice. Huge differance in definition and even a little size. But no offense to your legs, and I think I speak for everyone here when I say we liked pics of madine much better.