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12 Week Transformation Challenge

12 week challenge transformation challenge Sign-Up
three programs to choose from!, Built your body of your dreams!
push, pull, legs!

BUILD MUSCLE & INCREASE YOUR SQUAT BENCH AND DEADLIFT!

five day bodybuilding split

Transform your body with high volume bodybuilding splits that were created with my own special twist to push your further in your training that you ever thought possible!

twelve week home program

Challenge yourself to BUILD MUSCLE & SHRED FAT with a series of workouts that can all be performed at home and the best part is that you can do them in REAL TIME with me!

Challengers
Community Feed

SebSystema

Pre work out meal and motivation! lets go for a cheat n recover legs training!! 

oatmeal, littles fruits, whey, yogurt, cafe!

Have a good training guys!

coreylee36

It's been 58 day now since I've started this challenge! I'm seeing great results! Started at 119lbs and today I weighed in at 141lbs!! Don't have up to date measurements, my wife always measured me and she's not here :( But got to keep the gainz up for when she's done with training.

sprtslover

Incredible results, takes dedication and determination.

Al_Berube

Looking good man! 

sprtslover

Bulk chest done.  Doing dumbbells I sure could have used a spotter today.....went up in almost each set...again.  Getting harder to increase without a spotter.

coreylee36

I know what you mean!

sprtslover

Hey @scott_herman , I was wanting to add some more SHF wear....only have that one shirt from a few years ago....BUT, nothing in your shopping area?  Whats up with that bro?

Al_Berube

Picked up some new gym shoes! A little self reward for making it this far and to keep me going! Plus my old shoes were several years old and way too squishy for squatting, had to start  taking them off everytime, but these are great! Awesome arch support, really helps keep my knees feeling solid. 

SebSystema

I did the same thing with a new lifting belt! 

Enygma

Get some chucks or wrestling shoes for squatting Etc.  I have both running and wrestling shoes and I feel much more stable with the flat soles.  

Al_Berube

@enygma these are new balance minimus mx20v6 shoes, they are a good bare foot inspired cross trainer with a very flat sturdy Vibram rubber sole. Very good for squatting in my opinion. I know lots of lifters use chucks and Scott uses wrestling shoes as well, but there are other minimalist cross trainers out there that are good for lifting and provide a little more versatility, grip, and comfort than chucks if your not just doing heavy squats. I would recommend checking them out! :D

sprtslover


Just finished Bulk Back.  Time to start making tonight's dinner, tomorrows breakfast and lunch.  

Scott_Herman

Oh man, I do so much commenting I never make new posts of my own!!!  So I have been doing CHEAT & RECOVER for a while now and I love it.  You guys can incorporate this method with PUSH, PULL, LEGS or the 5 Day Bodybuilding Split if you want to give it a try.  Did it on legs last night.. Can't walk.. but I did find a new way to cheat on the leg extension and it looks hilarious.. I will be making a video about it.  I did however film a video on how to overload the chest with CHEST FLY'S last night..  The stretch is incredible and you REALLY feel it!


In the mean time, you guys check out my video on how to go ATG on Squats?

Al_Berube

Hey @scott_herman, I watched this video last night and it was great, I've definitely had mobility issues in my hips so I'm excited to try some of these movements. Also in regards to the C&R I've tried to sprinkle a little into my 5 day split here and there. I saw you talked about getting a spotter for the prone leg curls... I have been doing prone single leg curls and its nice because I am able to use my other leg to help out on the cheat reps so I don't need a spotter! ;) 

Scott_Herman

Oh that is a great way to do it too bro!!  I need to try that this week on hamstring day!!

Enygma

So I loosened up my hips and went low with my squats.  I didn't do my normal weight cause I don't think the muscles would be used to doing as much weight as I was before....  So my squats dropped like 40lbs but that will come back quick, right?!  

aaronarslan

Hey Scott. So I wanted your input on this... I was born to be a runner, I got D1 offers for cross country coming out of high school, but I'd much rather have a good body. Is it possible that I'm not making the progress that I would like to because I have a "runner's body" and my body doesn't function the same way as your average person? Also, as someone who was born to be running 5ks whats the best thing I can do to build mass and strength?

I don't think the issue is that I haven't been patient, or my diet isn't good because I've been lifting for about a year now and I've been eating pretty well. My friends who have been doing the same routine and diet have seen more progress than I have. 

Thanks,

Aaron

Scott_Herman

You probably need more like 250 protein, 350 carbs and 110 fat to see growth and you MUST track it daily!! :-D

aaronarslan

Awesome. Thanks for the tip. Also, one more thing, how tf do I track macros when I'm going to an all you can eat dining hall and getting portions which I'm not completely sure how big they are. 

Crashgymrat

To answer the all you can eat food buffet. Its hard but if you use a food scale at home over time you can almost eye food and be very close lol. I do this with whole foods all the time. I can eye now 8 oz of Tuna and 1 cup of brown rice almost to the gram lol

sprtslover

Just finished Bulk Arms.  Went up 5 lbs each set in the Progressive Standing Curl set (15, 12, 8, rest about 10 seconds, then 8, 12, 15).

Funny thing, I accidently went up 10 lbs in my second set of skull crushers, and 20 lbs in both sets of my super set.  I did not realize it until I was racking my weights.  Now, while I thought it was a lot harder today than last workout….I found that I was going way too light before….hahahaha

BTW, don’t know how I am not losing more weight for as much as I have been sweating these past few months.

Scott_Herman

damn!  You have been cheating yourself from gains all this time!!  You are going to have to redo all those workouts with more weight!! haha  nice man!

sprtslover

Yep, I was thinking the same thing.  I need to push myself, I have been too complacent with just going through the motions.  Its way too easy when you workout at home and not at the gym for motivation and peer pressure.  I need to make a visit once or twice a week to they gym instead.  Who knows, may actually meet a workout partner.

alfa146

Goodmorning! i have a question.. I can't see at the plan with exersices the "c round". All weeks/months have pull A and pull B, push A and push B etc.. Why?

SebSystema

You can change A by C

Scott_Herman

@alfa146, download the WORKOUT CALENDAR (to the right of the videos) and it explains when to do the "c" workouts) 😀