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    Thread: JOKOS GUIDE TO AN ABOVE AVERAGE PHYSIQUE

    1. #51
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      Quote Originally Posted by balance View Post
      This is an extremely good post. Put plain and simple I like it a lot!


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      Thansk brother trying to compile everything Iíve learned, was taught and learned the hard way through the years into one spot


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      JOKOS GUIDE TO AN ABOVE AVERAGE PHYSIQUE JOKOS GUIDE TO AN ABOVE AVERAGE PHYSIQUE
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    4. #52
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      Fuck yeah Joko! I was cooking this on the grill for dinner while reading your post lol
      1.jpg
      SWEAT IS FAT CRYING

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    6. #53
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      Quote Originally Posted by joko123 View Post
      Ive been wanting to create this thread for forever... I said i would do it after prep, then life got busy, then 8 weeks or so later here i am finally getting around to it. I think so many over complicate so much of "the process." Its fun come up with come up with the perfect cycle and bounce ideas off each other.

      So how do you become a freak?! We'll i hate to break it to you put when your daddy fucked your mommy its was already pre determined. Youll know pretty dam if youre gonna be something in open bodybuilding from the get go. You'll respond much faster and grow at a rate then everyone else. Differnt story for other divisions where you dont need to a mass monter. If you think you can out work a genetic freak or out drug a freak working hard youve never been around the genetic elite. Its really an eye opener.

      So how do you build an above average physique?!

      Go to the gym three to 5 times a week. For a month. Now do that for six months consistently. Now create the streak for a year... now five years. Ten years? consistency is fucking everything in this game. You do anything consistently for a set a period of time, you get better at it plain and simple. Ssame goes for your diet.

      Lift some god dam weight weight with intensity! Im sure youve all seen it, you go the gym, it chests day, gym bro loads up , 135 to warm up, throws on 225 hits for 10 racks it. 315 on the bar looks around , grunts to make sure everyone is looking hits five reps like he always does and racks it. This goes on for weeks on end for months and years! Im sure you all see the same guys in the gym year after year who look exactly the same because i do. Train your mind to endure the pain and struggle that comes with intensity. I guarantee when you think you failed you take one second to tell yourself this aint shit ive got one more left and you can bang out two more reps. Most people hit mental failure before physical failure. The majority of the public lift like fucking pussies. Theres a time and place to ease off but for fucks sake you might as well give it everything you have while youre there.

      This leads to point number two. Be a bodybuilder not a weight lifter. Dont just blindly lift weight because youre at the gym be able connect to the muscle youre training. I believe Kai said it and i always thought it was some stupid bodybuilder bullshit, "the weights are your tools, its how you use them is what matters." Meaning if youre benching 500 with a half second negative and bounce off your chest ten times the only think that is growing is your ego because your chest sure as fuck isnt. As you become a better bodybuilder you should be able to bring a muscle to complete failure a hell of a lot sooner then a newbie because you can target that muscle group that much better then a newbie can who needs two hours from multiple differnent angles and multiple differnt sets to dig into the muscle.

      Progressive Overload should be the primary basis of your program. You should be aiming to get stronger in the desired rep range with the proper tension, contraction and form. If these are all in check and youre not getting stronger youre not progressing youre not growing.

      Your diet is everything. When you first start sure you can get away with a shitty diet. My first growth phase was on ritz crackers smothered with peanut butter and tuna fish. Turkey club sandwhichs from the deli. The fuck did i know i was 16. But i put on 40lbs and when i cut down i was 15libs heavier and few percentage points leaner. And i was natural. Where do start? First of all i think majority of people dont have a clue on what theyre doing. This isn't bashing becuase the people posting diet questions are new and starting out, the guys who know what theyre doing arent because they know what they're doing lol.. makes sense. Anyway i see it all the time my "diet is good", "i eat clean" i eat between 2 to 300 grams of protein. These are all red flags youre lost. first of all if you don't know if youre eating between 2 or 300 grams of protein youre talking about 20oz of meat, roughly 800 calories a day. Big fucking differnce.

      THis is my opinion on where people go wrong.. feel free to disagree this is what ive concluded. As far as protein consumption. Youre just not eating enough. You need to push your protein consumption up high 500-600g a day. Progressively add 2oz to this meal, 2oz to this meal, add a shake inbetween this meals. You will not get fat over doing protein.

      Carbs are an energy source. Utilize them around periods of activity. You dont need to eating carbs with every single meal, unless your metabolically blessed. (Obviously none of these "rules" are set in stone but hold true for the majority of the average gym bodybuilder like myself). If youre gonna start writing your program pre, intra and post workout. Add carbs else where if needed.

      Fats. Honestly think theyre overrated in enhanced athletes. Get youre minimal fat content from your meat, egg yolks etc to sustain metabolic activity. Fats improve satiety, slow digestion which are big no nos when youre trying pushing food hard. You want to nungry every two hrs to get all your food down. No way youre getting all youre food in if youre eating 3.5-4hrs.

      Also stop using the TDEE or whatever these total calorie intake forumulas to be calculating how many calories you should be eating! Theyre useless for physique athletes. THe more you eat the faster your metabolism is. The more frequently you eat the more youre gonna spike youre metabolism. Find your protein requirements. Hit your basic fat content. FIll in carbs during periods of energy expendure and to replenish glycogen stores (post workout). Factor in drugs, the amount, the type, the frequency. Forget about. Plug your gh dose into a TDEE I dare you lol
      5. The ability to put it in auto pilot. (Shelby Starnes) is movitation always gonna be high? Fuck no. You be able to able to put bodybuilding on auto pilot. YOur meals should always be made and cooked. Theres literally no excuse for missing a meal. Don't feel like going tot he gym? Get your ass to the gym and get it done. You have to be able to just get it done plain and simple. Im sure you dont feel like going to work every day but you get there. Same concept applies.

      Stop bulking to fat and then "cutting" to less fat! Youre spinning your wheels and going nowhere. I bulked to a sloppy 18% and now i cut down 14%. You lost a little fast and a lot of water. Why do you think competitors are growing faster then non competitors? Most of your average gym bros are running just as miuch shit if not more then compeitiors. Its because they diet down hard to show shape, hold it that condition for a period of time. Theyre bodies are primed to grow. "Suffer" one time to get down to six -8 percent bodyfat and youll never have to struggle or work as hard to get that lean because youre body will recognize that as a set point and be able to get there. Kind of like how a womens first labor is alwsys the longest and after the body knows what is coming and what to do.


      Rest and Recovery. You need to sleeping, this is my opinion but 8 hrs a night. youre recovering while youre sleeping, if youre not sleeping youre not recovering plain and simple.

      Drugs: Ugggh this could be a five page essay. I'll leave this short and sweet. Youre only as big as your biggest dose. Can you maintain close to biggest on far less drugs. Abso fucking lutely. But don't get it twisted youre not gonna maintain a steady growth patter running the same cycle over and over. THis is assunming diet/training and recovery are in order. People like to fixate on the smallest details. In the grand scheme of things to you really think you would of progressed that much more if you ran 1250mg of test instead of 750mg? PRobably not. Drugs are the last piece of the puzzle. The fuel to the fire

      Remeber you the body can grow so fast you can only fast. If you throw the kitchen sink from the get go youre gonna staul like most people do at the 8 week mark like most people do. slowly increase your dose every 6 to 8 weeks to depending on ester like you would training and eating.

      Last

      Im no monster for sure but ive but on about 80lbs of lean tissue since ive started by bodybuilding journey, i hope some of you guys find this useful.
      I appreciate your dedication to put this down for others to read. Some good knowledge and advice in there. Thanks bro.


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    9. #54
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      No problem brother just trying to pay it forward like so many others have done for me


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      Well obviously someone's fucking inbox is full because I messaged you about how this thread you started moved me to work harder. I think of you sometimes when I lift now and push myself harder because of what you said Joko. This past week I over trained and had to take Sat/Sun off but today I lit that shit up and blew up like a mother fucker. Long story short excellent post, very inspirational and I wanted to say thank you brother!
      SWEAT IS FAT CRYING

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    14. #56
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      Quote Originally Posted by Sachie View Post
      Well obviously someone's fucking inbox is full because I messaged you about how this thread you started moved me to work harder. I think of you sometimes when I lift now and push myself harder because of what you said Joko. This past week I over trained and had to take Sat/Sun off but today I lit that shit up and blew up like a mother fucker. Long story short excellent post, very inspirational and I wanted to say thank you brother!
      Awesome brother happy to hear it ! I didnít get anything Iím pretty quick to get back to PMs


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    16. #57
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      You fucking did it to me again mother-fucker. Shoulders are fucking wrecked today. Moving very slow at work. Thanks Brotha!
      SWEAT IS FAT CRYING

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    19. #58
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      Good read! It does take a decade of hard ass training and knowledge to build a true beast!!

      Max


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    21. #59
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      Bump for Newbies
      SWEAT IS FAT CRYING

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    23. #60
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      Quote Originally Posted by joko123 View Post
      Ive been wanting to create this thread for forever... I said i would do it after prep, then life got busy, then 8 weeks or so later here i am finally getting around to it. I think so many over complicate so much of "the process." Its fun come up with come up with the perfect cycle and bounce ideas off each other.

      So how do you become a freak?! We'll i hate to break it to you put when your daddy fucked your mommy its was already pre determined. Youll know pretty dam if youre gonna be something in open bodybuilding from the get go. You'll respond much faster and grow at a rate then everyone else. Differnt story for other divisions where you dont need to a mass monter. If you think you can out work a genetic freak or out drug a freak working hard youve never been around the genetic elite. Its really an eye opener.

      So how do you build an above average physique?!

      Go to the gym three to 5 times a week. For a month. Now do that for six months consistently. Now create the streak for a year... now five years. Ten years? consistency is fucking everything in this game. You do anything consistently for a set a period of time, you get better at it plain and simple. Ssame goes for your diet.

      Lift some god dam weight weight with intensity! Im sure youve all seen it, you go the gym, it chests day, gym bro loads up , 135 to warm up, throws on 225 hits for 10 racks it. 315 on the bar looks around , grunts to make sure everyone is looking hits five reps like he always does and racks it. This goes on for weeks on end for months and years! Im sure you all see the same guys in the gym year after year who look exactly the same because i do. Train your mind to endure the pain and struggle that comes with intensity. I guarantee when you think you failed you take one second to tell yourself this aint shit ive got one more left and you can bang out two more reps. Most people hit mental failure before physical failure. The majority of the public lift like fucking pussies. Theres a time and place to ease off but for fucks sake you might as well give it everything you have while youre there.

      This leads to point number two. Be a bodybuilder not a weight lifter. Dont just blindly lift weight because youre at the gym be able connect to the muscle youre training. I believe Kai said it and i always thought it was some stupid bodybuilder bullshit, "the weights are your tools, its how you use them is what matters." Meaning if youre benching 500 with a half second negative and bounce off your chest ten times the only think that is growing is your ego because your chest sure as fuck isnt. As you become a better bodybuilder you should be able to bring a muscle to complete failure a hell of a lot sooner then a newbie because you can target that muscle group that much better then a newbie can who needs two hours from multiple differnent angles and multiple differnt sets to dig into the muscle.

      Progressive Overload should be the primary basis of your program. You should be aiming to get stronger in the desired rep range with the proper tension, contraction and form. If these are all in check and youre not getting stronger youre not progressing youre not growing.

      Your diet is everything. When you first start sure you can get away with a shitty diet. My first growth phase was on ritz crackers smothered with peanut butter and tuna fish. Turkey club sandwhichs from the deli. The fuck did i know i was 16. But i put on 40lbs and when i cut down i was 15libs heavier and few percentage points leaner. And i was natural. Where do start? First of all i think majority of people dont have a clue on what theyre doing. This isn't bashing becuase the people posting diet questions are new and starting out, the guys who know what theyre doing arent because they know what they're doing lol.. makes sense. Anyway i see it all the time my "diet is good", "i eat clean" i eat between 2 to 300 grams of protein. These are all red flags youre lost. first of all if you don't know if youre eating between 2 or 300 grams of protein youre talking about 20oz of meat, roughly 800 calories a day. Big fucking differnce.

      THis is my opinion on where people go wrong.. feel free to disagree this is what ive concluded. As far as protein consumption. Youre just not eating enough. You need to push your protein consumption up high 500-600g a day. Progressively add 2oz to this meal, 2oz to this meal, add a shake inbetween this meals. You will not get fat over doing protein.

      Carbs are an energy source. Utilize them around periods of activity. You dont need to eating carbs with every single meal, unless your metabolically blessed. (Obviously none of these "rules" are set in stone but hold true for the majority of the average gym bodybuilder like myself). If youre gonna start writing your program pre, intra and post workout. Add carbs else where if needed.

      Fats. Honestly think theyre overrated in enhanced athletes. Get youre minimal fat content from your meat, egg yolks etc to sustain metabolic activity. Fats improve satiety, slow digestion which are big no nos when youre trying pushing food hard. You want to nungry every two hrs to get all your food down. No way youre getting all youre food in if youre eating 3.5-4hrs.

      Also stop using the TDEE or whatever these total calorie intake forumulas to be calculating how many calories you should be eating! Theyre useless for physique athletes. THe more you eat the faster your metabolism is. The more frequently you eat the more youre gonna spike youre metabolism. Find your protein requirements. Hit your basic fat content. FIll in carbs during periods of energy expendure and to replenish glycogen stores (post workout). Factor in drugs, the amount, the type, the frequency. Forget about. Plug your gh dose into a TDEE I dare you lol
      5. The ability to put it in auto pilot. (Shelby Starnes) is movitation always gonna be high? Fuck no. You be able to able to put bodybuilding on auto pilot. YOur meals should always be made and cooked. Theres literally no excuse for missing a meal. Don't feel like going tot he gym? Get your ass to the gym and get it done. You have to be able to just get it done plain and simple. Im sure you dont feel like going to work every day but you get there. Same concept applies.

      Stop bulking to fat and then "cutting" to less fat! Youre spinning your wheels and going nowhere. I bulked to a sloppy 18% and now i cut down 14%. You lost a little fast and a lot of water. Why do you think competitors are growing faster then non competitors? Most of your average gym bros are running just as miuch shit if not more then compeitiors. Its because they diet down hard to show shape, hold it that condition for a period of time. Theyre bodies are primed to grow. "Suffer" one time to get down to six -8 percent bodyfat and youll never have to struggle or work as hard to get that lean because youre body will recognize that as a set point and be able to get there. Kind of like how a womens first labor is alwsys the longest and after the body knows what is coming and what to do.


      Rest and Recovery. You need to sleeping, this is my opinion but 8 hrs a night. youre recovering while youre sleeping, if youre not sleeping youre not recovering plain and simple.

      Drugs: Ugggh this could be a five page essay. I'll leave this short and sweet. Youre only as big as your biggest dose. Can you maintain close to biggest on far less drugs. Abso fucking lutely. But don't get it twisted youre not gonna maintain a steady growth patter running the same cycle over and over. THis is assunming diet/training and recovery are in order. People like to fixate on the smallest details. In the grand scheme of things to you really think you would of progressed that much more if you ran 1250mg of test instead of 750mg? PRobably not. Drugs are the last piece of the puzzle. The fuel to the fire

      Remeber you the body can grow so fast you can only fast. If you throw the kitchen sink from the get go youre gonna staul like most people do at the 8 week mark like most people do. slowly increase your dose every 6 to 8 weeks to depending on ester like you would training and eating.

      Last

      Im no monster for sure but ive but on about 80lbs of lean tissue since ive started by bodybuilding journey, i hope some of you guys find this useful.
      Thanks for this! Definitely changes my perspective. Now to put in the work!

    24. Thanks joko123 thanked for this post
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    26. JOKOS GUIDE TO AN ABOVE AVERAGE PHYSIQUE
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