The Ken Adams MASS Building Project

[MC]

How's your eating been?

[Ken Adams]

yeah good!

yesterday

breakfast
4 egss
banana
bowl of oats
tbl spoon of peanut butter

mid morning
2 x chicken avocado sandwiches

lunch
half chicken and rice

arvo
protein shake and apple

dinner
steak
sweet potato
green vegies

After yesterdays workout i am sore all over, must be a good sign!

[Off Road]

Originally Posted by Ken Adams

After yesterdays workout i am sore all over, must be a good sign!

Actually, soreness doesn't mean a whole lot except that you did something you weren't used to. The soreness comes from trauma to the cells that bind muscle fibers, not the muscles themselves. So it's not a good indicator of the growth effect.

[Ken Adams]

good day!

i am just coming up to the last routine on facz recommended workouts.

this may be a stupid question but is a pause squat just basically where you 'pause' at the bottom of the movement?

and just quickly at this stage of my training is it better to restrict it to 3 times a week?


thanks for all your help KA

[Abaddon]

Originally Posted by Ken Adams

good day!

i am just coming up to the last routine on facz recommended workouts.

this may be a stupid question but is a pause squat just basically where you 'pause' at the bottom of the movement?

and just quickly at this stage of my training is it better to restrict it to 3 times a week?


thanks for all your help KA

If I can answer that one.

It's not dependent on your experience that you perform the routine 3 days a week; it's a 3 day routine. Whether you're advanced or just a beginner, it will remain this way.

Remember, muscle is grown while at rest, so more days in the gym doesn't equal more results - especially for someone like you.

Don't get me wrong; small changes can sometimes be made, according to the overall goals of the subject. For instance if you also wanted to lose weight, I'd recommend a cardio day (and/or more emphasis on cardio pre- and post- workout).

But you, my friend, are in need of bulk. I recommend more eating and sitting on your ass. Ultimately, it might just have to wait another 5-10 years, for your metabolism to slow down a little.

When that happens, then you could look at a 4 day routine. Maybe.

[Fazc]

Good response by Abs, I totally agree.

In regards to the Pause Squat, yep it's just a squat where you pause for a second or two at the bottom and eliminate any momentum then you stand up.

A 3 day a week routine is generally the best for mass, not just for someone at your stage but for most people. Most large bodybuilder types built their mass on 3 day a week routines and plenty of food/rest. The 4-5 or even 6 day a week stuff is usually aimed at fat reduction prior to a contest and/or date.

Just think of the training advice you'd give to an overweight person: "exercise more" right? Bearing that in mind I'm not sure why young male trainees seem to think more exercise = more mass. This is a point which is lost on most unsuccessful lifters in gyms these days.

[Abaddon]

*bump*
This bump applies to you too, Ken. I hope you keep this thread updated.

[Ken Adams]

hahah alright cut me a little slack I'm working 60 hour weeks at the moment, and trying to find enough time to EAT!! lol

thanks for the advice pause squats are on.

last night i did the light, high rep work out. By the end i was really spent so i see how three sessions a week is more than enough.

i find it hilarious that now i am following a full body routine HUGE guys in the gym feel the need to come talk to me and ask me how its going? as if they have never seen there before

as for the full body it certainly feels more complete when i am training, and honestly the change is great!

i shall keep, eating sleeping training and posting how i am going.

thanks gents

[Kuytrider]

Originally Posted by Ken Adams

hahah alright cut me a little slack I'm working 60 hour weeks at the moment, and trying to find enough time to EAT!! lol

thanks for the advice pause squats are on.

last night i did the light, high rep work out. By the end i was really spent so i see how three sessions a week is more than enough.

i find it hilarious that now i am following a full body routine HUGE guys in the gym feel the need to come talk to me and ask me how its going? as if they have never seen there before

as for the full body it certainly feels more complete when i am training, and honestly the change is great!

i shall keep, eating sleeping training and posting how i am going.

thanks gents

3 sessions a week of a workout that includes heavy compund moves is enough for anybody! 4 sessions a week really pushes it though experienced trainers can hack it. And you're working 60 hours a week!
Well done so far btw

[Off Road]

3>4

At least when it comes to heavy workouts per week.