Ovo je sa nekog foruma ja mislio knjiga...

imam ja obe

markoni ima bas knjigu, a ja sam trazio bio na netu jos ranije The protein book, i nisam uspeo da nadjem nikako...

ja mislim da markoni ima protein book..

au svaka cast;)   da nema neko mozda od njega THE PROTEIN BOOK ili ono STUBBORN FAT SOLUTION

Originally published by alisenon

Table of contents
1. The basics
1.1 Lyles Bulking Routine - The basic setup
1.2 Consider this: the routine is called the generic BULKING routine and not the generic STRENGTH routine!
1.3 What does 3-4 in the routine description mean?
1.4 How much gain can i expect as a natural on this routine?
1.5 And what about the gains for a female?
1.6 So i got that cardio has benefits on a bulk. Why so?
1.8 How to warmup for this routine?
1.9 Which rep cadence should i use?

2. Programming this routine: cycle length, progression, specialization, ...
2.1 How would a basic cycle with run-up, progression and deload look like?
2.2 So why does the generic deloading protocol reduce intensity rather than volume?
2.3 So how do i progress from cycle to cycle? How do i emphasize strength?
2.4 I am a bodybuilder, do i have to do pure strength work at all?
2.5 How much volume should i do on the lower rep routine variations?
2.6 So if those 10-12 rep sets are for metabolic work, is metabolic work to be expected from the "high" rep 6-8 rep sets on the strength emphasized phase?
2.7 Doing leg curls on the 3x3 sets: should i really do sets of 3?
2.8 How do i know how much volume is right?
2.9 When to change exercises? How to vary exercises?
2.10 So, there is no time off from this routine? No SD?
2.11 How do i do intra-cycle progression on this routine?
2.12 Is there a reason why the routine is set up as lower/upper/rest and not upper/lower/rest?
2.13 But i've seen others recommending lower body after upper body? Should i really avoid an arrengement like this?
2.14 Can i increase frequency e.g. 2days on, 1day off, thus dropping one day of rest?
2.15 I do not recover. What can i do?
2.16 So some experiences with regards to workout frequency
2.17 How to modify this routine to work it on a 3 day/week schedule?
2.18 So if i'm only training 3 times a week, should i increase volume to compensate?
2.19 What advantages/disadvantages are to be expected from the 3 day a week split?
2.20 Would "conjugate periodization" work just as well?
2.21 Do you think one top set with weights pyramiding down would be much different to 3-4x6-8 with "sets across" (all weights the same) in terms of hypertrophy?
2.22 So the basic routine is supposed to be worked as sets across or as a slightly descending pyramid. What would be the difference if the routine would be worked to a max. heavy set?
2.23 I want to do (part of) the routine in a rest-paused style fashion. How to setup this?
2.24 Or clustering?
2.25 So can i do supersets on this routine? E.g.: Bench, 30" rest Row 30" rest Bench and on and on.
2.26 Or maybe giant sets? Especially useful for the lower rep stuff (3x3)
2.27 So i like doing circuit style training. Would this be appropriate for this routine?

3. Exercise selection
3.1 If i'm doing high bar squats, aren't those already working the legs totally?
3.2 I want to do deadlifts on this routine. How can i incorporate them?
3.3 Can i deadlift twice per week?
3.4 I want to bring up my deadlift on this routine. Dropping squats completely?
3.5 Aren't deads alone sufficient for mid-back?
3.6 Why are rows recommended to be done close underhand grip?
3.7 Can i do bent-over/barbell rows, wouldn't they cause too much lower back fatigue?
3.8 How to do split squats?
3.9 So i've seen incline bench and incline flyes incorporated. Which one should i choose?
3.10 Can i include laterals?
3.11 I want to have huge upper pecs and delts. How can i do more work for them?
3.12 And what about shrugs?
3.13 Could olympic movements be incorporated into this routine?
3.14 So basically an olympic variant every workout?
3.15 You may want to watch out for shoulder girdle overload:
3.16 Why are higher reps recommended for the arm exercises?

4. Diet
4.1 I want to cut on this routine. How to?
4.2 How do i transit from bulking to dieting on this routine, i.e. the hardening period?
4.3 Should i do deload and the run-up while dieting?
4.4 So how should i eat while bulking and doing the deload?
4.5 What about recomposition with this protocol?

5. Miscellaneous
5.1 I have heared, Lyle will make another book and promised to fucking translate all his other stuff for those foreigners overseas?


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