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  #2011  
Unread 08-15-2014, 01:21 PM
3sweeties 3sweeties is offline
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Forgive me if this has already been asked ( I didn't read all 100 pages) , is there a benefit to doing this paticular routine over a 5x 5 routine? I ask because I'm a 50 plus female looking to add some strength/muscle.
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  #2012  
Unread 08-16-2014, 01:00 AM
bb’er bb’er is offline
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Hello

stupid question maybe but i read the pdf book and there is only info about training.
not dieting

so how to diet on this bulking routine?
only what i understand out of the book is that we have to eat slightly above maintenance.
but how many carbs,protein,fat etc?
i mis a lot info about that.

where can i find that?
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  #2013  
Unread 08-16-2014, 01:47 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by 3sweeties View Post
Forgive me if this has already been asked ( I didn't read all 100 pages) , is there a benefit to doing this paticular routine over a 5x 5 routine? I ask because I'm a 50 plus female looking to add some strength/muscle.
This is an intermediate routine targeted at increasing muscle size in intermediate trainees.

5x5 systems are more strength-focused and are appropriate for beginners as well as more advanced lifters.

I don't know what your history is, but if you would consider yourself a beginner or novice, this routine is not for you.
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  #2014  
Unread 08-16-2014, 01:51 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by bb’er View Post
so how to diet on this bulking routine?
only what i understand out of the book is that we have to eat slightly above maintenance.
but how many carbs,protein,fat etc?
i mis a lot info about that.

where can i find that?
On the website, and it's more or less ubiquitous on these forums.

PS what pdf book? Pretty sure there is no book.
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  #2015  
Unread 08-16-2014, 03:07 AM
AnatolyR AnatolyR is offline
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Quote:
Originally Posted by BigPecsPeter View Post
On the website, and it's more or less ubiquitous on these forums.

PS what pdf book? Pretty sure there is no book.
There is GBR FAQ pdf, it contains most valuable q/a from this thread
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  #2016  
Unread 08-16-2014, 03:24 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by AnatolyR View Post
There is GBR FAQ pdf, it contains most valuable q/a from this thread
By who? Is it up to date?
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  #2017  
Unread 08-16-2014, 03:34 AM
AnatolyR AnatolyR is offline
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Quote:
Originally Posted by BigPecsPeter View Post
By who? Is it up to date?
By some forum member, in 2009
Unfortunately, I can't post it here since the file is too big
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  #2018  
Unread 08-16-2014, 03:53 AM
Diletan Diletan is offline
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The GBR FAQ (don't know if up to date):
http://www.jcdfitness.com/wp-content...outine_FAQ.pdf
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  #2019  
Unread 08-16-2014, 08:04 AM
3sweeties 3sweeties is offline
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Quote:
Originally Posted by BigPecsPeter View Post
This is an intermediate routine targeted at increasing muscle size in intermediate trainees.

5x5 systems are more strength-focused and are appropriate for beginners as well as more advanced lifters.

I don't know what your history is, but if you would consider yourself a beginner or novice, this routine is not for you.
I've been lifting off and on my whole life, but the last couple years I've been inconsistant and I've lost strength and size. I didn't really know where do start .
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  #2020  
Unread 08-16-2014, 11:16 AM
BigPecsPeter BigPecsPeter is offline
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Quote:
Originally Posted by 3sweeties View Post
I've been lifting off and on my whole life, but the last couple years I've been inconsistant and I've lost strength and size. I didn't really know where do start .
Even experienced trainees who have had very long layoffs should reenter training as if novices. Your inconsistency, depending on what that means, might be analogous.

You are the best judge of your situation. If you have lost most all of your adaptations to training, then you should train like a beginner. Get 6 months solid and consistent training under your belt, then consider something more advanced.
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