* M / 43/180 cm / 84 kg – training for 2.5 years. 1RMs as of June 2019 (9 months ago): S / B / D / O 115 kg / 82.5 kg / 140 kg / 57.5 kg at a weight of 76 kg. No idea what they are now. My weight has gone up in all the workout ranges I'm training on and that's all that matters. *
After running Jon Andersen for free (Deep Water Beginner) (https://www.reddit.com/r/Fitness/comments/cjr76a/jon_andersens_deep_water_beginner_a_beginners/) and (medium) (https://www.reddit.com/r/ Fitness / comments / d436k3 / jon_andersens_deep_water_intermediate_a_beginners /) Programs and enjoy the results you decided to run (Deep Water Method) (https://www.deepwatermethod.com/) for the latest inflation stage. It's a paid program that I bought when it was on sale for $ 15. The purchase includes several PDFs with text and videos featuring a 12-week training and nutrition plan, an additional "Shortcut to Arms" program and mental information.
For the most part, each week has a leg, shoulder, back, chest, and arm day. Lift and rest days follow a few different patterns from week to week.
What initially looks like a messy arrangement of exercises actually follows a structure. There are 3 waves of 4 weeks. Volume is very loud and gradually increasing over 12 weeks.
While the free software makes you knock the big compounds for 10×10, this program takes a throwing approach that has many muscle differences in terms of exercise selection, hierarchy and pairing as well as repetition ranges. There are iron, dumbbell, machine and body weight movements in delegates ranging from 5 to 50 in all possible combinations so that there are no similar exercises. Training methods include superset groups, pre-exhaustion, and failure representatives.
A word about the actors. It's just an indication of how heavy the weight should be, so 5×10 is not 5×10. They are 5 sets of weight that you can repeat 10 times but you must do everything in your power to fail each time, adjusting weights as necessary to stay around the target's representatives. So self-regulation is a key component. Embedded videos do a great job of showing what kind of effort is expected. You are supposed to gnaw and scold through the group and collapse at the end. Just imagine (John Anderson) (https://imgur.com/a/dpvafJl) behind you shouting "Give me another one!". Does this sound familiar? Yes, it's "pumping iron" again. Let's get serious!
The online fitness community has fully adopted more modern training methods, often emphasizing PRs on the biceps and not training for failure or leaving actors in reserve are the latest guidelines sweeping the Internet. There is a firm flag behind it, but I think I am unable to even come close to failure. So "going to fail" and "not leaving representatives in the tank" are just calls to make sure that people like me are making the right effort. The same applies to the number of crazy groups in this program. It appears that you should only do 20 groups per muscle group per week, spread over two sessions. Well here you can do 20-30 on shoulder day and same size again on chest day. Isn't most of this volume useless? Can. Or perhaps this is what it takes to ensure that people like me do enough meaningful work. I pushed each group hard but had no problem recovering. Maybe because I'm weak, maybe because I really don't know how to push myself. I know this program works for me but YMMV.
# Implementation – Important
The program is very difficult to run as written. The exercises are challenging, time-consuming and some exercises may be difficult in the commercial gym if the required equipment is not nearby or not available. Or it may be that I retracted after 15 sets of press differences is unthinkable. Additionally, the upload days are not the same every week, which may interfere with your schedule.
She remained honest with the program as much as possible. I exchanged some exercises with similar alternatives to fit my weakness and appease my injuries: The diamonds were pushed when I was too weak to do different diving and Olympic withdrawals instead of the traditional lethal lift because the last one came out after my back injury. I have to say that I followed him 95% on the message. Unfortunately, I had no time / energy to run the extra arm exercises.
The program does not include any cardio / conditioning exercises and I had no time to do it on my own. I quickly walk to / from the gym and work, at least 60 minutes a day.
** Because of the coronavirus status, I decided to end the program after week 10, in anticipation of a possible gym shutdown and general caution. Two weeks is not a big loss in the grand scheme of things. **
I could not / did not want to follow the nutrition plan. Some ingredients are not available where I live and I decided to bulk up this time, as follows:
** Breakfast ** (before training):
* 5 scrambled eggs with a large handle of butter and black pepper
* 1 cup of rice chips, sliced banana and a syrup of aloe vera
* Black espresso
** Lunch ** (after training):
* > 300 grams of meat (cooked weight): slow pork, beef, chicken or minced meat with sauce
* 100 grams jasmine rice (dry weight) with lots of butter
* Greek yogurt or similar high-protein yogurt drinks
** Snack ** (at work):
* 2 PB & Js or 2 proteins (those that contain more sugar than protein because they have no unpleasant side effects), maybe a banana
** Dinner **: like lunch, plus half a pound of mixed vegetables and minus bananas.
** After dinner **: High protein chocolate milk
I drank black currant juice during training. If you were hungry at any time you would eat another banana or protein bar. If the meat ran out to eat 5 scrambled eggs. If I couldn't stand the eggs, I would have eaten a large piece of yellow cheese. I ate and bought ready meals several times. I had no concern about the sugar content in protein bars, yogurt and chocolate milk. I drank cappuccino almost every night after work and two beer once or twice a week.
I didn't count calories but I tracked my weight every day. I loved the extra energy and power this diet gave me. "* Hi, my name is Overnightyeti and I am a carb user!" *
I don't know how to take pictures, but these are my gains after 10 weeks (first thing in the morning, inflexible unless noticed):
Body weight: 78 kg / 172 lbs – 83.6 kg / 184 lbs
Neck: 39.5cm / 15.5in – 40.5cm / 15.95in
Shoulder: 115cm / 45.3in – 118.5cm / 46.7in
* Arms (medium, bend): 38 cm / 15 inch – 39 cm / 15.3 inch
Forearms (average): 29 cm / 11.5 inches – 29.5 cm / 11.6 inches
Chest: 105 cm / 41.3 inches – 107 cm / 42.5 inches
Waist: 90 cm / 35.5 "- 92 cm / 36.2" (very weak abdominal muscles of up to 4 months)
Footrest: 95cm / 37.5“-100cm / 39.4 ''
Thighs (thicker part near crotch, average): 56cm / 22in – 59cm / 23.2in
* Calves (average): 36 cm / 14 inches – 37.5 cm / 14.8 inches (not trained before, body weight only on the program)
I hire PR representatives for many exercises almost every week. Keep in mind that exercise can be for example the first week and another third week, the x group diagram can be different and the body part can be trained early or later in the week, so fatigue varies a lot. Here's a random selection:
* Press pressure 60 kg x 7, 55 kg x 10
* Dumbbell bench press 22.5 kg x 7
* RDL dumbbell 45 kg x 16, 47.5 kg x 13
* Hang snatch pull 120 kg x 5
* Hang Snatch High Pull 70kg x 10
* Low Bar Squat 95 kg x 12
* Chest supported row: 90 kg x 9
* Purple Curl 32.5 kg x 12
* Lat Pulldown 80 kg x 8
Side lift 10 kg x 20
* Dips + 7.5 kg x 9
* EZ-bar Skullcrusher 34kg x 12
# Lessons learned
I can handle a lot of volume, much more than the recommended maximum of 20 groups per muscle group per week, with a high level of effort in each group. I ate and slept well and had no problems recovering. This may change in the future when I move a dangerous weight but for the time being amazed me.
At first I was worried about the lack of guidance on choosing a weight (no weights, percentages, or RPEs). However, this was a blessing in disguise because I discovered that I could aim to establish new PRs in each session, and then adjust the weights to match my stress so I remained close to the actor's goal. I found that I can often be heavier than I thought.
Fatigue did not accumulate linearly during the exercise. Often times, after giving everything up in my first two exercises, I thought I'd be too exhausted to do another one. Instead, I discovered that yes, I had to highlight the first two sets, but with Group 3 I got tired of the previous exercise and I could gain weight. This is another way to beat PRs.
When you train for size, you want to work the muscles. Tape weight, tape speed, shape, and range of motion become secondary. Of course you are trying to maintain your fitness level, but your G-28 on the back day will be light, wobbly, ugly and cheat. OK!
This was the second and first part with carbohydrates. Carbohydrates gave me a lot of energy and strength but also gave me flatulence and fat around the middle part of my body. After meals she seemed six months pregnant, not joking, and the discomfort will continue for a while.
Depending on your preferences and how you respond to training, you will enjoy 12 weeks of:
* Long, exhausting and constantly changing exercises
* Wide range of exercises and delegate scopes
* Less common training methods
* Painful pumps and DOMS for days
* Excessive eating
* Public relations representatives
* Solid block gains
This program flies in the face of all sensible recommendations that you hear today. There are too many exercises per day, too many exercises per exercise, too many repetitions per group, there is not enough frequency, very long time in the gym and no cardio exercises or conditioning. Everything is wrong and worked well for me.