Train with “The Freak” – Workout, Tips and Diet Guide for the PAK.
By Derik “The Freak” Farnsworth – IFBB Pro
“The working together of two or more things (people, supplements, muscles, etc) when the results are greater than the sum of their individual effects or capabilities.”
The Science of Muscle Building
How do we get big muscle? It’s actually fairly simple. It’s not that easy (it takes actual work), but it is relatively simple. Muscle growth is the body’s adaptive response to external physical resistance to movement. In short, you want bigger muscles so you can lift heavy things. The question is, how fast do you want to build mass? To gain rapid mass, all body systems must be optimized and focused for that purpose. Stimulating the body’s adaptive processes, then feeding and nurturing this response process – this is the real science of muscle building.
The Anabolic Formula: Eat + Train + Rest = Grow
Eat, Train, Rest, these are the 3 variables that govern how fast you’ll build muscle. If all 3 of these variables are controlled in a specific manner, you’ll create a synergistic environment within your body wherein all of your energy will be focused optimally on growth. We call this the optimal anabolic state.
Nutrition is key to feeding muscle growth. Fueling muscular growth requires a significant increase in nutrients, especially protein. For aggressive nutrition to feed your hardcore training and supplementation program, AMS researchers recommend the following dietary guidelines to maximize anabolic potential:
1. Protein: eat 1.8 grams per pound of bodyweight
2. Carbohydrates: Eat 2.2 grams of carbohydrates per pound of bodyweight on training days. On non-training days, consume only 30% of this amount of carbs.
3. Fats: Keep fats as low as possible. Supplement with EFA blend, 1gram 3 x/day, to keep “good fats” in system, to protect heart health.
Divide nutrients equally into 6-8 small meals, eating every 2-3 hours. Choose from whole grains for carbs and avoid sugars. Keep fruits to 3 pieces per day. Drink at least ½ gallon of water for every 50lbs of bodyweight.
Example: a 200lb athlete following this nutritional program would have the following nutrient intake profile:
protein: 360 grams/day
carbs: 440 grams carbs/day on training days (150 grams on rest days); fats: minimal, except for 3grams EFAs per day.
The body responds to certain specific training variables with maximum output of anabolic hormones, in order to stimulate maximum adaptation – rapid acquisition of lean mass.
The following 3 training variables will maximize the body’s hormonal response, and help you get the most muscle growth out of each and every workout. Design your training program with consideration for:
1. Intensity (intensity = work / time) Work as hard as you can, move as much weight as you can, but do it quickly. Keep the pace fast, aggressive. You’ll find your intensity levels shoot the moon. Rest briefly, short duration, do it again
2. Speed of repetitions – Explosive, sub-maximal high-rep sets trigger positive endocrine response.
3. Volume – it’s not only high-intensity training (high workload over time) but it’s doing it again, and again, and again that will stimulate maximum hormonal response.
Advanced Muscle Growth/Anabolic Training program: Pro Anabolic Kit RDe™
Keep workouts short, intense. Move quickly between sets (60-80 seconds rest). Choose weights that are very heavy, but allow completion of the prescribed rep range with minimal cheating. Full range of motion, squeeze the top of each movement, and keeping the mind in the muscle, these are the keys to making your workout maximally anabolic.
SAMPLE EXERCISE PROTOCOL:
Twisting Incline Dumbbell Press – 2 warm up reps and 4 sets, 8-10 reps each
Flex Flat Press – 3 sets, 8-10 reps each (seated, upright chest press)
Incline Bench 1.5 Style – 3 sets, 5 reps each (start weight down touching chest, press up halfway, hold and then press through for one rep)
Hammer Dip Machine – 2 warm up reps and 4 sets of 10-12 reps each.
Pec Deck – 2 warm up reps and 5 to 7 sets of 12-15 reps each.
Pull downs/Medium Grip – 5 sets, 10-12 reps each
T-Bar Rows – 3 sets, 10-12 reps each
¾ Dead lifts – 3 sets, 12-15 reps each
One Arm Rows/Corkscrew Style – 3 sets, 12 reps each
Two Arm, Dumbbell, Bent-Over Rows – 3 sets, 8-10 reps each (crouch down and pull weights back toward lats)
Seated, Close-Grip, Cable Rows – 3 sets, 10-12 reps each
Dumbbell Pullover – 5 sets, 15 reps each (lay flat, stomach up and let weight fall beyond your head)
Front Smith Machine Press – 2 warm up sets of 10-15 reps each and 5 sets of 8 reps
Wide Grip Upright Rows – 4 sets, 10-12 reps
Rear Pec Deck – 4 sets, 12-15 reps each
Seated Side Laterals “30’s” – 4 sets – 10 reps on each side (do this 3 times to = 1 set)
Machine Press (dumbbell-type movement) – 5 sets, 15 reps each (30 seconds rest in between sets)
Preacher Curl Machine – 3 sets, 20, 15 & 15 reps each
Barbell 21’s – 4 sets, 21 reps each (7 lower pull curl, 7 upper pull curl & 7 full motion curl)
Incline Hammer Curls – 4 sets, 8 -12 reps each
Reverse Grip Pushdowns – 1 warm up set and 3 sets, 12-15 reps each
Skull Crushers w/straight bar – 4 sets, 10-12 reps each
Rope Overhead Extensions – 4 sets, 10-12 reps each
Warm Up Leg Extensions – 3 sets, 20 reps each
Leg Press – 4 sets, 10-15 reps each
Squats – 4 sets, 20 reps each
Lying Leg Curls “21’s” – 4 sets, 7 reps first half movement, 7 reps, last half movement & 7 full range.
Dumbbell Stiff Legged Dead lifts – 4 sets, 10-15 reps each (rep speed should be 3 seconds down, 2 seconds up)
Additional Diet & Training Tips from “The Freak”:
*Train heavy with longer rest periods to boost testosterone. Example – when your squatting, keep reps in the 4-8 number range - pyramid the weight up. Take 1-3 minutes rest to increase strength.
*Eat a bit more ”good fats” protein like full eggs, red meat, nuts. These “good fats” aid in the anabolic response in your body.
Remember, controlling the intensity of your training is the key to optimizing this component of your total mass building program. Keep your mind in the muscle, focused on the task at hand, each and every single rep you are squeezing out during your training sessions. The next time you’re in the gym, take a good look around. Watch the ham-n-eggaz on their cell phones while working out, or chatting with the local gym hottie, putting more attention into things other than training. Notice their physiques. Now, notice that the guys with the best physiques in the gym are the guys who put 100% of their physical and mental energy into their training. Decide even before you start training which group you belong to. Define yourself by your actions. Commit to your goals. Now go make them.
*Pro Anabolic Kit RDe™ – The Ultimate “Stack” – Muscle-Building Synergy!
By “stacking” different muscle building agents, the outcome can be far greater than the results of each substance used by itself. The Advanced Muscle Science Pro Anabolic Kit RDe™ utilizes this theory: our powerful Decavol RDe™ stacked with our Androgenic support formula, 4-AD RDe™. Together, these powerful compounds support growth from slightly different angles – working to assist delivering powerful gains in lean mass, size and strength. Adding a PCT like Arom-X RDe™ completes the stack to ensure maximum anabolic output with the lowest possible risk of side effects.
At AMS, our goal is to target the endocrine system to support maximum lean mass acquisition. Decavol RDe™, 4-AD RDe™ and Arom-X RDe™ are the absolute strongest on the supplement market in hormonal assistance for performance enhancement. Each compound is a unique, powerful muscle-building tool in and of itself. However, all 3 were specifically formulated to work synergistically as the most powerful stack available legally today.
Our lean and dry hardening pro-anabolic, Decavol RDe™, is new age science applied to old school principles. Decavol RDe™ converts at a high rate and does not convert to estrogen or DHT, so the side effects associated with older formulas are not a concern here. Decavol RDe™ may be the safest, most effective T-boosting product ever.
4-AD RDe™ is the androgenic support companion to Decavol RDe™. Formulated to assist in maximum mass and strength, 4-AD RDe™ converts at a high rate and the increases in your libido may have you climbing more than just the stair master at the gym!
Arom-X RDe™ is the estrogen management complex designed to control any conversion or rebound, while simultaneously stimulating natural testosterone production. Arom-X RDe™ is designed as the post-cycle support, but it actually works synergistically with your growth stack of Decavol RDe™ and 4-AD RDe™. Taken simultaneously, these 3 products will provide the most powerful combination to feed strength and mass gains, while supporting libido.
Advanced Muscle Science’s Pro Anabolic Kit RDe™ contains 3 of the most effective hormonal support products available today. Use “the stack” to maximize your body’s anabolic environment.