Search the Community

Handbook for Applied Superheroics Chapter 2: Getting Big As Fudge So now you're on your path to super strength, and you feel like you're ready to handle anything the bad guys might throw at you. Time to learn an important trick of the superhero trade (it's a secret, so don't tell anyone!) Most times, the easiest way to win the fight is to stop it before it starts. Intimidation is essential in making your job easier, and nothing is more intimidating than having gigantic muscles. When starting your life as a superhero, it is easy to focus so much on developing your powers that you forget one of the most important parts of the superhero health plan. If you don't look like a superhero, you're not going to make it in the long haul. Nobody will take you seriously when your spandex is hanging off you like a baggy t-shirt. This chapter will focus specifically on crafting a superhero physique. To achieve this, we'll be focusing on high Time Under Tension (TUT) lifting, proper diet, and proper rest. As a basis, we'll follow the minimalist approach of Occam's Protocol (from The Four Hour Body). In this six week period, we'll be adding 5 pounds (minimum) of muscle, and reducing bodyfat by 8%. The procedure will be as follows: 1.) Each workout will consist of two compound lifts (Pull Down/Shoulder Press and Bench Press/Leg Press), performed at a 5/5 pace for one set to failure. Each session will increase weight by 10 pounds or 10% (whichever is less). Afterwords, minimum assistance work may be performed) 2.) Focus on increasing rest as much as possible. In addition to trying to maintain a proper sleep schedule, we'll also be increasing amount of recovery time between lifting sessions as the program progresses (starting with 2 days rest, then adding an extra day as gains progress) 3.) Getting the proper nutrients is important. Last challenge we maintained a minimum of 2600 calories a day. This will continue for 4 weeks. The last 2 weeks of the challenge will change over to a cutting plan to reduce body fat. Life Goal: QUIT SMOKING! Each week, we'll be cutting back the smoking in increments until finally having no tobacco products on week 6 Current rankings: Bodyweight (pounds) - 158 Waist (inches) - 34.35 Bodyfat (percentages) - 19.469 Fat (pounds) - 30.76102 Lean Mass (pounds) - 127.23898 Good luck, Cadet!