The Ken Adams MASS Building Project

[Abaddon]

"thanks everyone for the advice for me especially in regard to diet. I have been dominating sweet potato and much more red meat this week and I had a great session yesterday. As suggested I have stopped eating so clean but its kinda hard, shit food makes me feel shit!

Seeing how passionate everyone is about the deadlift I may have to reconsider lol"
I think it was Babs who tipped the scales on this one, so to speak But there has been a problem with his adopting this new diet:
"If [you] don’t mind answering: what do [you] class as sort of options that are not as clean? I just had nandos and feel like absolute shit, I cant remember the last time I ate chips, [but this time] it did not go well."
Any suggestions?

[BendtheBar]

"If [you] don’t mind answering: what do [you] class as sort of options that are not as clean? I just had nandos and feel like absolute shit, I cant remember the last time I ate chips, [but this time] it did not go well."
Any suggestions?

Clean food to me equals beef, butter and cheese. I guess he'll have to give us some hints as to what foods he has been eating.

[Fazc]

You don't have to eat shit food, in fact why would he think he needs to?

Contrary to popular belief eating plenty of vegetables can stimulate your appetite. Small snacks of milk and nuts between meals helps too.

Get him to stuff his face with 3 square a day and in between snack on milk and peanuts. If he's fussy on that stuff then mix in milk powder with skimmed milk, flavour it and chug it down. He can mix in fruit if it makes him drink it.

Raw nuts, milk, meats, fruits, vegetables and butter should be staples in his diet. If we're advising him to eat at the dunkin' donuts we are giving the wrong advices.

[MC]

Originally Posted by Abaddon

"thanks everyone for the advice for me especially in regard to diet. I have been dominating sweet potato and much more red meat this week and I had a great session yesterday. As suggested I have stopped eating so clean but its kinda hard, shit food makes me feel shit!

Seeing how passionate everyone is about the deadlift I may have to reconsider lol"
I think it was Babs who tipped the scales on this one, so to speak But there has been a problem with his adopting this new diet:
"If [you] don’t mind answering: what do [you] class as sort of options that are not as clean? I just had nandos and feel like absolute shit, I cant remember the last time I ate chips, [but this time] it did not go well."
Any suggestions?

Abs, this is clearly a time where you can be a bully.

Rewrite his diet per my earlier suggestions and tell him to just be quiet and keep his mouth full of food.

[Abaddon]

My letter to Ken
"I'm keen to help you in any way I can, but you ARE going to have to budge on the routine thing mate. I can find an ideal FB program. It's up to you to convince your mates to change also, or tough it out by yourself.

Things like explosive and olympic compound movements (power shrugs, cleans and presses) and heavier squat work is how you're going to build the last 10-15 pounds. Isolation, body part routines were designed for steroid users; they are not suited to you. That fact that you've been doing them this whole time just proves you and I were both doing it wrong lol!

I could have built my first year of mass faster with a fullbody routine, I'm certain of it. The impact it has on your CNS is much more than bodypart splits can ever achieve."

Ken's reply
"Yeah unfortunately deep down I know your right and something is going to have to change! I will start researching full body [routines]."

SO... this is where MAB comes in. Anyone recommend a full body routine best suited to Ken, taking into account all the info provided?

[MC]

Well, that's a start. He either wants 15 more pounds or he doesn't. If he does, he's gotta work hard and do whatever he needs to do to get it--if he wants it badly enough.

[Fazc]

Here's my recommendation, i'm not going to give him a complete beginner routine because he's further along than that:

Monday - 3x5

Overhead Press
Squat
Wide Grip Pull Ups
Bench Press
Romanian Deadlifts (from the top, heavy)
Curlz

Wed - 3x15 (limit rest periods)

Seated DB. Press
Leg Extensions
Leg Curlz
DB. Bench Press
DB. Rows
Incline DB. Curlz

Fri - 3x10

High Incline Press
Front Squat or Pause Squat
Close Grip Chins
Close Grip Bench Press
Stiff Leg Deadlifts (from the floor)
Curlz

Slightly more variation than a standard beginner routine, the routine may look a little cluttered but the basic 5 exercises and their viable variations are there in each session.

[Abaddon]

Originally Posted by Fazc

Here's my recommendation, i'm not going to give him a complete beginner routine because he's further along than that:

Monday - 3x5

Overhead Press
Squat
Wide Grip Pull Ups
Bench Press
Romanian Deadlifts (from the top, heavy)
Curlz

Wed - 3x15 (limit rest periods)

Seated DB. Press
Leg Extensions
Leg Curlz
DB. Bench Press
DB. Rows
Incline DB. Curlz

Fri - 3x10

High Incline Press
Front Squat or Pause Squat
Close Grip Chins
Close Grip Bench Press
Stiff Leg Deadlifts (from the floor)
Curlz

Slightly more variation than a standard beginner routine, the routine may look a little cluttered but the basic 5 exercises and their viable variations are there in each session.

Thanks Fazc.

I have this inkling, however, that Ken would like a full body routine with a well-established base and probably a catchy name; eg the Steve Reeves Classic, or the Golden Seven, etc etc.

We could always name yours something cool or find a template just like it but from a well known builder...

[BendtheBar]

Call it the Barbarian Brutality Workout Of Intense Devastation And Fruitful Ab-U-Lation..

[MC]

Originally Posted by Abaddon

Thanks Fazc.

I have this inkling, however, that Ken would like a full body routine with a well-established base and probably a catchy name; eg the Steve Reeves Classic, or the Golden Seven, etc etc.

We could always name yours something cool or find a template just like it but from a well known builder...

Originally Posted by BendtheBar

Call it the Barbarian Brutality Workout Of Intense Devastation And Fruitful Ab-U-Lation..

^^This. Or tell him that people who do this routine are big and strong. Either he wants to be big and strong of he wants to stay small and be weak. He needs to sit in a room, stare into a full body mirror, argue with himself and decide.