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Ok so basically i can simply follow the guidelines for each phase and as long as the goals are met i can pretty much devise my own training style right??

famine day 1 --> add a superset of cable row+chin up before biceps famine day 2 --> need 4 triceps exercises Famine day 3 --> if you need to do it : 5 biceps exercices and cable row + chin up super set too before biceps For feast --> check out some log for ideas, there are no fixed program for this...

Gotcha! But im still clueless on the workouts lol

got it

Fast Stage Duration: 5 days Goal= Put the body into a catabolic state. Workouts should be done in a fashion that forces fatigue. The next 72 hours are re-feeding no workout. [/u] Feast stage: Phase 1: 16 days 4 workouts in a 1 on, 1 off fashion, focusing on hitting the CNS hard and forcing it to ad...

Quick facts: 6'1 175lbs <--- skinny Decline bench pr: 205 x 5 (dont flat bench in-order to save shoulders) Squat pr: 275 x 5 Deadlift pr: 365 x 7 Short term goal is simply gain 25lbs. I have only been lifting correctly for just over a year, and never touched a hormonal product. As an athlete my lowe...

dracotdrgn wrote:Agreed, if you can hold it longer than 5 seconds you didn't use enough weight. I'm usually a fraction under lockout, watch those elbows and knees...

About whatt % are you guys using for this? 120% of 1rm? 110% of 1rm?