From the ancient Greek artists to modern day bodybuilders, from aesthetic ideals of human proportions to haters and from controlled, statistical predictions to. Greek God Muscle Building Program | Greg O'Gallagher Page | 2 Contents You will always be lifting near your true potential and strength and muscle gains . PDF | Cellular swelling, often referred to as "the pump," has been long-term adaptive responses. T his. paper will explore the potential hyper-.
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POTENTIAL. HOW TO PREDICT YOUR MAXIMUM MUSCULAR. BODYWEIGHT AND MEASUREMENTS. CASEY BUTT, PH.D. mmoonneeyy.info Most recently I read Casey Butt's book Your Muscular Potential How To . Casey Butt's book can be found in pdf format here: Your Muscular. YOUR MUSCULAR POTENTIAL: HOW TO PREDICT YOUR MAXIMUM Written in a clear and factual manner, this page e-book (pdf format) will give you.
This photo was taken of him at the Bodypower Pro show in Birmingham in May, a qualifier to get into the Mr Olympia competition lb division. Room to Improve Your Squat kg. Should you lift or rest the fifth day of week 3? The shorter your index finger and the longer your ring finger, the higher your prenatal exposure to testosterone. Maybe on the 5th day of the 3rd week or at the start of each cycle?
Subscribe to our updates and get access to: Macro calculator 2. Email course on the 5 biggest set-up mistakes people make. The Last Shred: Stop second guessing yourself. Key points: There are limitations to the maximum drug-free muscular potential models out there. Is it possible that he is natural?
I may now have changed my tune. They are not. Research vs History Eric then goes on to talk about the FFMI data of the Mr America winners from , spanning a period where steroids were almost certainly not used, to a time when they were, that was also discussed in that study.
Get The RippedBody. Yes, it's all free. Now check your email. There was an error submitting your subscription. Please try again. First name. Your best email. We use this field to detect spam bots. If you fill this in, you will be marked as a spammer. This site is my sincere effort to build the best nutrition and training guides on the internet. Big legs were penalized in BB until the 70s. O against people who were a lot bigger than him. There are reliable ways to estimate it or at least identify people with a lot of potential based on some genetic testing, but not based on easily observable physiological characteristics like starting muscle mass, initial strength, etc.
This holds true for aerobic stuff too, actually. Initial VO2max and initial lactate threshold are very, very weakly predictive of responsiveness to training. It seems that there are different sets of factors that govern baseline ability and that govern trainability. There MAY be a disconnect there too. Maybe no perfectly 1: That applies all the way from single muscle CSA and maximal isometric contraction at a single joint, all the way up to total-body FFM and strength in compound lifts.
How on earth could you know that Grimek story — you must be a bigger nerd than I thought. They even made 25 a cutoff for entry in one natural BB federation here in Germany. Iirc you cant compete if you surpass it or was it that you needed a drug test showing youre clean before entering? Still not quite convinced about the validity of the BF estimates and data from that time in general — but you made a nice mathematical point that it wouldnt matter much anyways.
Very intriguing how it would be that way via evolution. I think a lot of it came from this article http: A lot of people who say 25 is a hard limit basically repeat the arguments from that article verbatim. It even implies that the data on pros from to supports the notion that 25 is a hard limit:. But for nonusers, 25 is it. Using data on the Mr. American winners from the years of a time when presumably training and nutrition was improving an estimated FFMI was done.
With one or two outliers, none exceeded a FFMI of One more thing: The FFMI formula isnt valid for very tall persons, even with the height adjustment, because it still doesnt calculate allometrically. I compared a 1. Thats way off for the taller person. So the FFMI calculators still use a BMI-like, in any case not an allometric computation, even with the adjustment that probably only ameliorates the error slightly.
If you change your FFMI calculator above to allometric scaling — you will be the first one in teh whole internet to have a correct FFMI calculator, and even the first one who publicly puts it on his website that the current FFMI formula is allometrically wrong — just as you did with the strength standards! Btw, Casey Butts maximum muscular potential BW calculator does it allometrically!
I put in the same heights as in the example abvove and calculated allometrically identical wrist and ankle values for the smaller and taller person. One researcher is quoted that very tall persons indeed have a smaller frame.
So neither the BMI nor the Corp. Index would be perfect — but apparently the lattter is closer to the truth. So maybe its somewhere in between as the one researcher in the BMI wiki article was quoted with the suggestion of an exponent of 2.
Its strange this isnt a topic for debate — there are hundreads of large scale studies working with a flawed BMI when you wouldnt need any additional effort in research.
Just replacing the exponent with the onr which correctly reflects the data of thousands of people they already have.. Granted, we dont sue that much as you do, but hell I could understand if they did.
Im sure you will research that thoroughly as always and come up with the ultimate Nuckols Index. This may interest you. Here was our exchange:. Kouri et al. If you wanted to abandon the whole regression process, it looks like raising height to the 2. Anywhere in the 2. So at least in that one sample, 2.
I should squat kg and deadlift kg with the same bodyweight. This seems impossible for me, I can only imagine squatting kg with the same bodyweight. It may break down a bit at the extreme end of the spectrum very tall and skinny.
You probably do need to add some muscle to hit those lifts. My question is this: How should I program my deadlift, which is at kg, to continue making gains, while training my bench and squat 5 days a week?
You could just work in submaximal singles once or twice per week. I went through both articles, but I was curious about something. That gives me an FFMI of In your experience, would this amount of deviation from the accepted limit of 25 be more likely caused by inaccurate body fat measurements, or simply good genetics?
On the calculator that lists lean mass to gain, it says I need to gain That moved my body fat to Still a realistic number all things considered. Or am I simply interpreting this all sorts of wrong? Or am I just reading too much into it altogether as has been the case far too often in my lifting career?
Keep in mind, these calculations are simply meant to provide a rough estimate.
I dug into that here http: However, I would say that in all likelihood, improving your skill as a lifter will probably net you the biggest improvement at this point. I appreciate the response Greg. I should have plenty of time to experiment and try to apply correctly I hope some of the principles and concepts you and Omar have laid out. Good luck with your meet! But an explanation for your FFMI: Which ofc doesnt give a drastic different conclusion than that you probably will gain only some small amount of muscle.
I agree 25 is too low for a population cutoff, but lets see Kevin diet down and report back his FFMI then. Or as you are currently dieting down yourself — you could measure again when youre Just looking at you in that video it seems your lower body is noticeable bigger than your upper body so you might benefit from gaining some more mass in the upper body. It might also just be your bone structure or I could be completely wrong here. In , I was lbs with My bench is still going up, my upper body just seems to be done growing.
Is what it is. Is something off with the final calculator strength potential? Read through both of your articles this morning, fantastic information.
I have a few questions, though. Second, the rep scheme you lay out above for 5 days. How is this implemented? Do I do each lift each day at that set x rep?
Or did I just do 1 a day, 2 of them? Hey Greg, after getting lift effs. I really like it.
Any advice for using velocity as autoregulation in this program? What are your thoughts on building a customized load-velocity table, any pointers? Just search under the velocity-based training tag. A formulas like this are really underestimating the potential muscular weight of females.
B I am actually way fatter than I think I am. C I am some kind of genetic freak? I tore my ACL many years ago but squatted lbs for 20 reps with no problems last week. My bench is slowly inching up still currently at about lbs. Which really seems like rather a lot. Let me know what you think! So apparently, i have ffmi of 19 and total efficiency of Still a complete beginner in weight training, 2 months since i started lifting. My lifts are 55kg squat, 40kg bench, 80kg dl, 30kg ohp, 45kg row.
So what do you think? Thanks greg. Going to start your program on my next workout. Accumulating some fatigue and hitting a lower number is okay And then it says 1 sets of 10 reps and 3 sets of 5 reps same weight.
If my statement above is right, if i failed on my 5th rep when doing 1 sets of 10, should i use that weight when i do 3 sets of 5? How long can i use this program? If i have finished week 4, do i start all over again with new weights or proceed to the next level? If i want to move towards olympic lifts along the road, would you recommend progressing on OHP as well or is there any other presses that you would recommend?
How should i order the exercises? Final question out of curiosity, which one would you say is better easier, less time adapting, etc , moving from powerlifting towards weightlifting or weightlifting to powerlifting? My strongest recommendation for getting into WL, though, would be to find a good coach who can work with you in person. This is a fantastic article, and your replies to the comments are like extra articles in and of themselves.
My question, then, is this: And one more thing that might sound really, really stupid: We have similar genetics, seeing as we were born from the same parents and all. I will readily admit, though, that my default course of action, when there is uncertainly i. So, having read through this it looks like I should be competing at either or So my question is how should I go about getting down to the appropriate weight class.
Is this kind of a cut conducive to training for powerlifting. Will I lose a ton of strength or is that not as much of a concern since I still have a long long way to go strength wise. Love the site BTW.
This is by far the best information I have found on the topic of what weight class should I aim for and what kind of results should I shoot for at that weight. I would like to give the program above a shot, but everytime i tried high frequency programs my shoulders and elbows start to hurt. Now other high frequency programs I tried were also very high intensity which could explain the problems, but still there are a few movements I deem essential to shoulder health.
I would also like to keep doing deadlifts. If I throw it all together like this is that ok or am i doing to much? I superset each set of bench with a row, facepull or reardelt work. Deadlifts are done twice a week with lineair periodization followed by some leg curls, calf raises and ab wheel.
I also do snatch presses, pulldowns, laterals and curls twice a week. Love this article! I am well below my strength potential for my muscle mass. If I implement the simple Bulgarian style program that you suggest how would you suggest that I work in accessories? Do you think I should do accessories for all lifts every session or split it up day to day? Basically I want to work accessories but not get too fatigued for my main lifts. I have 84 and 92 percent efficiency for the squat and deadlift but 62 for the bench believe it or not my arms measure normal length.
If I run the 5 day program you outlined how often can I test a 1RM in my bench without screwing up the program? Maybe on the 5th day of the 3rd week or at the start of each cycle? I just wanna bench man. Apologies for the sad sob story. Also, this may sound dumb, but right now my lifts are pretty weak after a bit more than a year of training.
I have no serious athletic background, I basically went from couch potato to aspiring powerlifter. What do you think? Best of luck! First off, thanks for all the content. Art and Science of Lifting were the first lifting books I ever bought.
And my wife is in school and gets free printing, and once a week I print off one of your articles and hope that no one sees me trying to learn how to get jacked. Second, this concept is super intriguing! Bummer, right? I know you outlined your own progression a la Easy Strength or Grease the Groove and I saw in another comment you recommended that a person only do your progression for one upper and one lower body lift at a time.
Have you ever seen this program by Fabio Zonin http: It looks like a conceptual cousin of what you are describing; high intensity, high frequency, low volume. But do you think it is sufficiently similar to elicit the benefits that your program would offer? So I am a bit confused on how I should approach my deadlift training. Does the posterior chain need to be strengthened? Or do I need more mass in the posterior chain?
Do you train your conventional DL just as hard as your sumo DL, or does your sumo get most of the love? My conventional used to only be 20 lbs less or so than my sumo. However now the difference is about lbs. That may be the reason for the difference. If you started training your conventional more again, I bet the gap would get a lot smaller.
Regarding your suggested programming the for un-efficient lifter: Should you lift or rest the fifth day of week 3? My compliance has historically been low — or rather — I find myself switching between training focuses too often.
Do you think a training approach, such as the one outlined would be helpful anyway? And if you can stick with this approach, I think it would help. From what I see you only take the wrist and ankle circumference into account but dont you think that the ribcage width would influence the results to an extend?
So that wider clavicles and bigger ribcages would be able to carry more muscle mass? I got really good results by these calculations regarding FFM potential but Im curious if my smaller ribcage would influence being able to get there.
Hey Greg, big fan of work. Do you still think high frequency is the best method to reach peak performance? Just check out Part 1 and Part 2 of this series to get an idea of what weight class that will be and what lifts you should be aiming […].
I made one table to give you a snapshot of your skill right now, and another that shows how you […]. Part 2 … — Predict your drug-free muscle and strength potential with these nifty calculators, then use the results to see what type of training we recommend for you. The strength athletes are consistently squatting really heavy loads in training, so […].
Part 2. This is useful to know what your current condition is as well as what is possible with the most […].
It can give you an idea what part […]. Notify me of follow-up comments by email. Notify me of new posts by email. Marvin Eder — a bodybuilder and strength athlete from the early 50s. Of the available models for predicting your drug-free muscular potential, muscle: Strength is part neural, and part muscular.
Sex Male Female. Height in cm. Wrist Circumference between your hand and the bony protrusion of the wrist, with your hand open. Ankle Circumference at its narrowest point. Bodyweight at Maximum Muscular Potential.
Current Weight in kg. Neck circumference at narrowest point, in cm. Waist circumference around navel, relaxed, in cm. Maximum Fat Free Mass from above. Current body fat percentage. Current Fat Mass. If a formula designed to measure the maximum muscular potential that can be achieved naturally is based on false data, it loses its accuracy regardless of the science behind it.
Men with large frames carry more muscle mass than individuals with thin bones. However, even the naturals who have big bones cannot surpass the limitations of natural bodybuilding and shock the world. Nevertheless, nattyornot. By skills, I mean stuff like bodyweight planches, a two-times bodyweight squat, 20 pull-ups in a row or any other strength or endurance feat that you would like to have under your belt.
When you focus on developing skills instead of constantly obsessing over your physique, training becomes much more stable and enjoyable. Give it a try.
I mean, he based it on champion bodybuilders usually of well above average frame size and great muscle building genetics and then merely scaled it down to match the smaller folk.