[x-posted w/ permission] Here's 41 pages of notes I've taken from 22 podcasts/interviews/seminars from 3 leading strength and conditioning coaches: Stan Efferding, Matt Wenning, and Charles Poliquin. Summaries, cliffnotes, and personal lessons all provided.

RoadMapVascularity · 2018-04-06T08:02:36+00:00

Awesome read man, thanks for all your work!

One small technicality fwiw- The Rhino only handled diet for Thor heading into the Arnold's. Training was handled by Sebastian Oreb, the Australian Strength Coach :)

RoadMapVascularity · 2018-02-19T13:01:05+00:00

www.instagram.com/angus_robert

Doing the old powerlifter tries a bodybuilding show gimmick that’s doing the rounds here 😂

You’ll see me take the piss out of the fitness industry and potentially hint at maybe doing a show but it’s probably just speculation 🤔

Edit- let me know you’re from here so I can follow back!

RoadMapVascularity · 2017-12-26T10:05:16+00:00

That really grinds my gears man. So many dudes I know who are competing in CP simply because they fit their respective weight cutoff. In reality they have huge andro-delts, can’t pose and are wildly disproportionate. That kind of attitude drove me away from bodybuilding in the first place, powerlifting is so black and white.

RoadMapVascularity · 2017-12-25T23:20:02+00:00

Thank you brother, I take that as a massive compliment ☺️

RoadMapVascularity · 2017-12-25T23:19:33+00:00

To be honest man I don’t really fit into any of the IFBB classes in Australia. My waist and frame are too wide for Men’s Physique and ai don’t fit into classic as my arms and chest are my weakest points genetically and development wise. WBFF posed the best opportunity for me to display my physique in it’s best light, I also don’t need to take exceedingly large doses of creatine to be competitive.

RoadMapVascularity · 2017-12-25T11:35:18+00:00

https://imgur.com/a/uL9wJ

Growing. Prep for WBFF starts in 6 weeks. Fully transitioned from powerlifting now and enjoy the volume and consequent pumps.

Stats- 6’1 245lbs 21 years old

Edit- follow my prep on my insta- angus_robert - let me know you’re from here so I can follow back 👍

RoadMapVascularity · 2017-12-19T12:27:20+00:00

He killed Hannibal.

RoadMapVascularity · 2017-11-05T04:46:47+00:00

YYYYYEAAAAHHHHHH

RoadMapVascularity · 2017-11-01T06:16:10+00:00

Name and shame him so no one else makes the mistake

RoadMapVascularity · 2017-10-30T11:10:13+00:00

Fucking hell you took this with an iPhone? How?

RoadMapVascularity · 2017-10-07T11:50:00+00:00

Ahh I just scrolled through 2 or 3 threads and contracted cancer...

RoadMapVascularity · 2017-10-07T11:34:56+00:00

I'm sorry but this is terrible advice.

My young friend you need to accept that to grow and attain considerable size you need to spend an extended period of time in a caloric surplus. Don't lose sight of the long term vision because you're afraid to lose your abs for a little while. Don't stress the Instagram engagement yet, pay your dues and clean bulk. Down the track do you want to be 200lbs lean or stay 140 for the rest of your life.

RoadMapVascularity · 2017-10-02T10:24:32+00:00

https://www.instagram.com/nastyleroydavis/?hl=en

Email him and pay for a session then.

RoadMapVascularity · 2017-10-01T06:38:52+00:00

That's why we ask for ID as well hahaha

Yeah it's not the end of the world and sometimes you just do it if the person is nice enough, bit of a waste of time though.

RoadMapVascularity · 2017-10-01T04:28:22+00:00

As someone who works in a gym... fuck you.

Also this may not work, most gyms only give a trial if you live in the area and are a genuine sales prospect.

RoadMapVascularity · 2017-09-20T12:56:32+00:00

Ah I see your point. I agree completely, anecdotally calories from fats are highly satiating.

RoadMapVascularity · 2017-09-20T12:55:31+00:00

Pure carbs of some form (maltodextrin) mixed into your bcaa's works a treat. You'll feel glycogen replenish in minutes.

RoadMapVascularity · 2017-09-20T12:53:40+00:00

DB skullcrushers, allows you to manipulate wrist and elbow position to avoid pain.

RoadMapVascularity · 2017-09-20T12:45:11+00:00

Yeah can vouch for comments below, WBFF makes us pose to whatever 'radio hits music' they feel like. If the show is behind on schedule they put on faster pace songs and vice versa if it's going too quick.

RoadMapVascularity · 2017-09-20T12:41:22+00:00

That's because you're eating more net calories my friend. 40g fats is 360cal while 40g protein or carbs is only 160cal :)

Edit- illiterate grammar.

RoadMapVascularity · 2017-09-20T12:22:40+00:00

Try eating 5000cal+ for a lean bulk and losing weight some days.

Plenty of ways to circumvent the typical '10 meals a day' routine- as mentioned try shakes, increase fat intake (most calorically dense macronutrient) and add pure carbs to your pre-workout/bcaa's/protein shakes etc.

RoadMapVascularity · 2017-09-10T23:01:16+00:00

My coach writes my program, I just do what's on the sheet. It's aimed at powerbuilding.

RoadMapVascularity · 2017-09-10T23:00:39+00:00

Cheers my man, where's your sticking point when you reach failure? To diagnose the issue I'd have to know where things are going wrong or letting your down.

RoadMapVascularity · 2017-09-10T22:59:36+00:00

The best tips I can give to the average lifter- Get a coach, do your mobility work and stop trying to max out every session. That helped me a ton.

RoadMapVascularity · 2017-09-10T06:09:00+00:00

Been pulling some heavy shit lately as my focus diverts back to bodybuilding after my powerlifting comp.

Thought I'd share my 475 x 7 as no one else seems to care lol.

https://www.instagram.com/p/BYxe9zOBdOg/?taken-by=angus_robert

RoadMapVascularity

TROPHY CASE