I want to use this thread to create a base for all ideas on how to get big, strong and jacked.
eg. what to lift, how to train, when to sprint, what to eat and any other hacks that will help turn to average man into a monster.
Note this is leaning down the performance spectrum and not necessarily optimal for long term health.
asked byAussiebloke (659)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on March 08, 2012
at 10:25 PM
If I were to prescribe a 'getting jacked' regimen to build lean body mass as fast as possible, I'd start with a simple lifting program based around multi-joint barbell movements. A good place to start is following the Starting Strength program as outlined in the excellent books by Mark Rippetoe. Combine that with a paleo-ish diet with a caloric surplus, and you will grow.
That general prescription is based around the following lifts
- power clean
- bench press
- overhead press
Common assistance work would include
- pull-ups / chin-ups
- glute-ham raises
- roman chair sit-ups
You would lift 3x per week, possibly adding one high intensity interval training workout or other cardio. But, you will want to limit other activity to allow for proper recovery.
I've been down that road in the past and it definitely works... though at this point I prefer a regimen based around bodyweight exercises.
on March 09, 2012
at 01:59 AM
I've been there, I've done that, and from what my limited experience is.
One - Train the core 3 - squat, deadlift, press (standing preferred in my opinion, but if you like to lay down and lift weights, go for it). Train the squat and deadlift once per week, and the press twice. I preferred sets of 8 on squats for growth, no more than triples in the deadlift (too easy to lose form and get hurt), and sets of twelve on the press. Instead of doing supplemental work (rows, chins, and dips are the only ones worth a crap anyway), do variations on the above lifts for specific strength imbalances or "vanity muscles" - for example my traps got huge by doing very wide grip deadlifts (snatch-grip deads), when I started lagging in quad strength for my squats, I started using a safety squat bar and front squats, when my lockouts were poor on the standing press, I used close-gripped bench pressing to bring them up.
Two - Eat like it's your last meal, 3-4 times a day. I know some guys that get in 8k calories a day. At one time I was eating 400gm of protein a day - from eating 4 meals at 1k cal each, plus 3 high calorie shakes per day that were 500 cal each. Meals were all low-carb but the shakes were usually Muscle Milk with two tablespoons of corn starch or rice flour added for the raw carbs.
Three - Sleep like a baby breastfeeding off a morphine addict. My best results were when I was in school, I would get up, do my conditioning work, go to class, take a nap, and then go back to the gym for my strength work. All-in-all I think I was getting 12hr/day of sleep.
That's pretty much it. Everything you ever needed to know about gaining fast, is basically watching babies, who double in bodyweight every month... "play" a lot, eat a lot, and sleep a lot. That's it. And without drugs, it is the fastest way to big strength and muscle gains.
Keep in mind I no longer train like this. I "play" with infrequent olympic lifting and plyometrics, as well as throw rocks and weights in a field (highland games). I sleep a very deep and comfortable 7 hours a night, and eat almost exactly 2000 calories per day with about 120gm of protein. But my new goal is not to "beat my genetics" and win World's Strongest Man... it's to beat my genetics and not die at 54 like my dad, so I can be World's Best Dad.