Matt Evans
Forum Replies Created
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Are you trying to change Jordans progam? Are you high?
@mattevansxo
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I am constantly getting bicep and forearm niggles from training atlas stones.
Hot & cold treatment works absolutely wonders for me and I will preach it forever along with my other friends who train strongman events. 20 mins cold, 20 mins hot, repeat 3 times at least. Deep heat and deep freeze are my usuals. I typically have 24-48 turnaround times allowing me to train 95-100% again.
@mattevansxo
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New to the strength scene. Have been training bodybuilding the DC method for approx 9 years now. Suffer from a shoulder injury so bench reps can’t go too low.
Based this programme around a concoction of power lifters and strength athletes I’ve seen in the past but unsure if it’s in the right direction. Any help appreciated…..
1 session. 1 day off. Approx 5 minutes rest in between sets.
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Bench press 4
Dumbbell shoulder press 3×10
Chest fly 2×15
Skull crusher 4×10.
.Deadlifts 4
Pull downs 3×10
Upset back row 3×10
Leg press 4×10
Leg curl 3×15.
.Dumbbell CJ 4×2 1×5
Close grip bench 1×5 2×3 1×8
Viking press 3×10
Dips 3
Side raise 5.
.Squat 1×3 2×5 1×8
Deficit deadlift 3×10
Bent over row 3
GHR 3
Romanian lunge 3Hi mate,
I got into serious Strongman training this past year after 6 years basic strength/bodybuilding type training.
Proper strongman training, with logs, stones and truck pulls etc are a blood bath in regards to injuries and if you are already suffering then I advise you steer clear of this for now. But as per your training split above, I can see there are no strongman events logged…
When injured it is common protocol for strength/strongman athletes to drop the intensity of their training and substitute in volume work as Kevin mentioned above. I would advise this + rehab work for your shoulder (see a physio, deep tissue etc). Once recovered I would crack on with the true strength work.
Another alternative is to do the exercises you can do safely and pain free and progress them as much as you can, whilst rehabbing the injured sites.
I do actually like your program as I am personally a huge advocate of full body workouts and have performed them for years. Although deadlifting to maximal intensity twice a week seems a stretch – dependent on your recovery I would switch to once a week. Logbook everything!
Good luck matey
@mattevansxo
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Matt, digestion is key, so don’t push to the point you can’t stand the site of food/ if you do, don’t stay there long. Mini cut and go again. But go back up slower , if you max our appetite too quick , offseason is done! So it’s slow gradual creeps , spending as long as u can in a surplus before appetite says no more.
Walk a few times a day, 10 min walks control BG really Well, especially post carb meals. After my pwo meal I walk , and after my post post meal I walk. Only for 15 mins or so walking the dog , but it helps a lot.
If you have sleep apnea , get a cpap, you can’t get heavy if you can’t sleep.
If bp is high, lower it with love heart , kidney stack. If it’s still high use ramipril until you can get it under control and then must improve CV health to aid in BP.
Be patient with your drugs, orals will kill most offseasons, so will tren. So you won’t ever see me use those when I’m trying to grow.Use slightly more whey , then can swap for whole foods when dieting and hungrier .
A good intra shake is key, you can add 50/75/100g carbs to your daily diet and it not be an issue if the carb powder digests perfect , ours was designed for that – with ala , creatine, pharma citrulline to help
Curcumin is a must! It will help every single blood reading , when I’m pushing hard I use 3 caps am and pm ! Again that’s why I made cure coming . It’s my fav version using bcm 95
And then hydration, manage stress, eat your veggies – the little things add up.
Big one, don’t rely on insulin . If I could rewind, it’s the only thing I would never of touched
____________________________Really appreciate that mate, top post. I never ever need reminding of why I am subscribed to this site 🙂
trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.
@mattevansxo
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The goal is pro card , hence pushing up in weight , if it wasn’t the goal I wouldn’t push up.
Yo sushi has macros breakdown , also please don’t paste forum posts into there , the log says no off topic posts, doing that is about as off topic as you possibly could get
As you have pushed up body weight to new levels many times, are there any bullet points you could list for individuals that have pushed body weight to new heights and potentially struggling? Anything you can say helps with the acclimation of new body weights etc? Aside from a brew of manthefuckup? Cheers!
@mattevansxo
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Type my name into the forum search box and see what I’ve posted RE full body workouts – It will help 🙂
@mattevansxo
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I am still torn between maintaining on cruise periods or doing small, and I mean, small tidy ups. I think going from higher calories and higher total MG of gear to low gear and lower calories seems really unproductive to the newly gained muscle and strength. I think you are in a far more optimal state to maintain your new found strength and muscle during your cruise phase. Once your cruise is over, be it 8/10/12 weeks, once gear is reintroduced at higher doses, entering a slight caloric deficit seems favourable. Let the gear do its thing and push you to new heights with muscle and strength whilst in that deficit, should see a very nice recomp. Once in a better position body with body composition, go back into a surplus and push up again.
@mattevansxo
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For some reason the file has not been uploaded, so I will write my split out that I have constructed:
Monday:
DB Bicep Curl: 8-12, 12-15
Incline DB Press: 8-12, 12-15
Machine Dip: 8-12, 12-15
Lat Pulldown: 8-12, 12-15
Leg Press: 12-15, 20-25
BB RDL: 12-15, 15-20
Seated Calf Raise: 8-12, 12-15Wednesday:
incline DB curl: 14-17, 20
Toe Press: 15-20, 20-25
BB Squat: (not sure about the reps for these)
Ham Curls: 8-12, 12-15
Machine Chest Press: 14-17, 20
Bent Over Row: 14-17, 20
Narrow Grip Bench: 14-17, 20Friday:
EZ curls: 8-12, 12-15
Flat bench press: 8-12, 12-15
Flat DB Press: 8-12, 12-15
T Bar Row: 8-12, 12-15
Smith Squat: 12-15, 15-20
DB RDL: 12-15, 15-20
Seated calf raise: 8-12, 12-15Im just gonna copy and paste my reply to you below:
my
response below is just straight copied and pasted because I have been answering a lot of FBW questions as I do have 6 years solid experience with them!“Hi mate,
I’ve done FBW’s since 15 years old and will never change my views on them. They are the GOAT!
I still to this day follow a ‘zero fluff routine’. Despite not training arms directly consistently over the past 6 years, my arms are still over 20 inches cold which I know arms lagging is a big concern to people considering FBW’s. But how are they that big if I don’t do curls or pushdowns? I got strong at the basics and mastered recovery!
My typical sessions look something like this, performed 2/3/4 times a week, depending on how I am feeling and my current goals.
Chest Compound 1×5-9 1×10-15
Back Compound 1×5-9 1×10-15Second Press Compound (dip, OHP, machine etc) 1×5-9
2nd Back Compound 1×15 drop set 1×10+
Lower Compound (leg press, squat, hack, lunges, RDL’s etc) 1×5-9 2×10-15
Calves 3×15
With the above template it should be easy to customise your own routine. Make sure you have a few rotations to get through to avoid stalling and I would advise having sessions you come in and start on lower body, but whatever is preference. I will always hammer home the simplicity and beauty of FBW’s, 4 days out of the gym every week to recover and 3 opportunities to grow.
Training a muscle 1xp/w = 52 sessions a year
Training a muscle 2xp/w = 104 sessions a year
Training FBW 3xp/w = 156 sessions a year with 209 days recovery!”FYI aged 15 I weighed 160lbs and by the time I was 17 I was over 240lbs completely unassisted and I got very very strong very quick!
@mattevansxo
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Do NOT eat sushi. Sushi is the most catabolic and metabolically damaging food a human bean can consume. Seriously, I ate a california roll one time (at band camp) and my bodyfat started rising almost instantly, powerful stuff.
@mattevansxo
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FBW.
I have done FBW for 6 years, I have dabbled with PPL and other splits but FBW reigns king for strength and size IMO. Intensity sky high and volume low, no BS.
3 growth opportunities to grow per week for each muscle rather than 1/2 with bro or PPL. 4 full rest days a week, absolutely unbeatable. Such an overlooked training system.
@mattevansxo
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I’ve used MK677 a few times.
IMO its really useless for anything other than a good appetite boost, and even that is short lived. I didn’t notice any other physical effects from it aside from a pretty ravenous appetite, it did however seem to perk me up somewhat.
@mattevansxo
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I would rotate between flat, incline and DB – I’ve become a pretty successful bencher with 5 plates at 21yo.
@mattevansxo
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I am pretty experienced with FBW and use them today still – just copied and pasted this response as I answer the same Q alot:
my response below is just straight copied and pasted because I have been answering a lot of FBW questions as I do have 6 years solid experience with them!
“Hi mate,
I’ve done FBW’s since 15 years old and will never change my views on them. They are the GOAT!
I still to this day follow a ‘zero fluff routine’. Despite not training arms directly consistently over the past 6 years, my arms are still over 20 inches cold which I know arms lagging is a big concern to people considering FBW’s. But how are they that big if I don’t do curls or pushdowns? I got strong at the basics and mastered recovery!
My typical sessions look something like this, performed 2/3/4 times a week, depending on how I am feeling and my current goals.
Chest Compound 1×5-9 1×10-15
Back Compound 1×5-9 1×10-15
Second Press Compound (dip, OHP, machine etc) 1×5-9
2nd Back Compound 1×15 rest pause 1×10+
Lower Compound (leg press, squat, hack, lunges, RDL’s etc) 1×5-9 2×10-15
Calves 3×15With the above template it should be easy to customise your own routine. Make sure you have a few rotations to get through to avoid stalling and I would advise having sessions you come in and start on lower body, but whatever is preference. I will always hammer home the simplicity and beauty of FBW’s, 4 days out of the gym every week to recover and 3 opportunities to grow.
Training a muscle 1xp/w = 52 sessions a year
Training a muscle 2xp/w = 104 sessions a year
Training FBW 3xp/w = 156 sessions a year with 209 days recovery!”FYI aged 15 I weighed 160lbs and by the time I was 17 I was over 240lbs completely unassisted and I got very very strong very quick!
@mattevansxo
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Hi mate
I aim to beat the reps I got last time with the same amount of rest between sets. I believe 20 breaths is typical for a compound and 10 breaths for an isolation move.
Example:
Last rotation I got 14/7/3
This time I got 15/8/3
@mattevansxo
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Good session down at fully pumped. Really felt sore after yesterday’s session. WELL…It took 5 weeks, but I finally dropped a rep. FUCK! Narrow grip smith… I kinda blame my shoulder though. No drive through the right side felt impinged so I’ll get chiro to look at it Friday. Other wise retained or progressed everything else but I had to work really hard, even by my standards. Took the partials down on the lateral raise from 20s to just 3 at respectable ranges of motion and no iso hold.
Chest supported t bar
75kg/side x 8
57.5kg/side x 11T bar row
61/2 plates x 10
5 1/2 plates x 13Single arm pulldown x9
Low row Dante style nautilus x12
DC LAT STRETCH
Horizontal decline press
4 1/2 pps x 7
3 1/2 pps x 11Narrow grip smith press
3 plates + 5kg/side x 6
2 1/2 plates + 2.5kg/side x 11Machine Lateral RP 16-8-5
Cybex OP x 11
Pec fly RP 15-7-5
DC PEC STRETCH
Rear delt fly on pec dec 2 sets x16 x11
Single arm tri pushdown RP 10-5-3
DC TRI AND SHOULDER STRETCHES
ABS 3 sets
Hanging leg raise x20
Machine crunch 1.75s x9 x12Cheers for your reply regarding back movements prior.
Saw you in Fully yday and you’re a big ole’ boy! Was going to stop and say hi but I know it’s like tunnel vision for you in the gym with focus…
I absolutely have to ask, I train between Fully and Big Andys as I have been transitioning into Strongman so I am familiar with Fully’s kit…what grip do you use for the chest supported T bar row? I use the highest and widest as it seems to fit me most comfortably, your power for that exercise seems pretty outrageous for your bodyweight!!
@mattevansxo