John Stone's Picture Gallery and Video Archive

[John Stone]

Tonight's workout (pecs/triceps) was one of the best workouts I've had in a long time. It was one of those workouts where the weights felt light and my energy levels were through the roof.

Part of the strength increase is because I've resumed taking creatine after a several month layoff. I started taking it again about two weeks ago, and it's really kicking in now. Also, my strength was reduced after my month-long layoff from weight training in July, but it's been coming back very quickly! Last week my bench press felt light, so this week I added 10 pounds and cranked out 4 sets of 12/12/11/10. Out of curiosity I checked my logs from the END of last year's BULK, and I was benching 5 pounds less than what I benched tonight--and for less reps! I also increased weight and/or reps for every other exercise I did tonight. I love the feeling I get after a workout like tonight's. I'm tired, but I'm on top of the world. I'm feeling very strong, fit and ready for my upcoming bulk.

I took a couple of pictures tonight. I'm looking a little bloated in these pictures. I'm still holding some water from my cheat meal on Friday night, plus the creatine is causing additional water retention.

Tonight's workout made me realize how ready I am to bulk. This is going to be my best bulk ever, I can feel it.

[danboback]

that first picture has great lighting and really emphasizes your cuts and show how big you really are. Looking strong!!

[John Stone]

Originally Posted by danboback

that first picture has great lighting and realy emphasizes your cuts and show how big you really are. Looking strong!!

Thanks, Dan!

I actually feel pretty small right now. My arms are just under 17", and my chest is just under 43". I'm looking forward to my upcoming bulk a great deal. My shoulders have shown some nice improvement, but I plan to make them a huge focus of this bulk. I also want to continue to widen my back and bring up my lagging traps. Lots to do!

[TJL311]

Hey John, when you say your going to "continue to widen your back" what exercises do you perform to do that. My back is one of my weaker areas. Could you give me some advice on how to widen my back?
Thanks

[John Stone]

Originally Posted by TJL311

Hey John, when you say your going to "continue to widen your back" what exercises do you perform to do that. My back is one of my weaker areas. Could you give me some advice on how to widen my back?Thanks

I have big hips, so widening my upper back is important to me: It's the only way I'll ever get the "V" taper I'm looking for.

These are some of my favorite back exercises. I list even those not specifically designed for the upper back, because complete back development is very important. Compound moves such as deadlifts are the mainstay of all my back workouts:

Close-grip lat-pulldowns
Wide-grip lat-pullldowns
One-arm dumbbell rows
Low cable rows
Close grip pull-ups
Wide grip pull-ups
Bent over barbell/ez-bar rows
T-Bar Rows

... and, of course, the king of back exercises: DEADLIFTS!

I have some tips for working the lats/upper back here.

[TJL311]

Originally Posted by John Stone

I have big hips, so widening my upper back is important to me: It's the only way I'll ever get the "V" taper I'm looking for.

These are some of my favorite back exercises. I list even those not specifically designed for the upper back, because complete back development is very important. Compound moves such as deadlifts are the mainstay of all my back workouts:

Close-grip lat-pulldowns
Wide-grip lat-pullldowns
One-arm dumbbell rows
Low cable rows
Close grip pull-ups
Wide grip pull-ups
Bent over barbell/ez-bar rows
T-Bar Rows

... and, of course, the king of back exercises: DEADLIFTS!

I have some tips for working the lats/upper back here.

Thanks, yeah i really have to start doing deadlifts, thats the only exercise you listed that i have never done.

[Methodx]

Hi John,

I was wondering if you could talk about your decision to do 10-12 reps during your bulking routine. I was expecting something like 4-6 reps of heavier weight which is what systems like Max-OT advocate...what are the advantages that made you decide on 10-12?

Thanks!
Rick

[John Stone]

Originally Posted by Methodx

I was wondering if you could talk about your decision to do 10-12 reps during your bulking routine. I was expecting something like 4-6 reps of heavier weight which is what systems like Max-OT advocate...what are the advantages that made you decide on 10-12?

I'd be happy to!

MAX-OT is primarily a strength-building program. I'm after pure hypertrophy (muscle size), and not necessarily strength (although that's a nice byproduct). I've found that higher reps (in the 10-12 rep range) performed with perfect form using challenging weight is best for building muscle size, which is my primary goal. High volume also seems to produce the best results for me, so that's why I do 4 sets of 10-12, and 3-4 exercises per muscle group.

[Merk]

Originally Posted by John Stone

I'd be happy to!

MAX-OT is primarily a strength-building program. I'm after pure hypertrophy (muscle size), and not necessarily strength (although that's a nice byproduct). I've found that higher reps (in the 10-12 rep range) performed with perfect form using challenging weight is best for building muscle size, which is my primary goal. High volume also seems to produce the best results for me, so that's why I do 4 sets of 10-12, and 3-4 exercises per muscle group.

Interesting I think I might have to try this 10-12 reps you speak of.

[Devery]

John,

I'm quite amazed at how you multi-task and manage your time. Would you be willing to comment on this subject if you have time (no pun intended).

I know it's a bit off-subject, but I think time management relates to fitness because this seems to be a common excuse not to exercise, i.e. not enough time. Maybe you could expand on how you exercise time management and pass on a few ideas/techniques that you have found helpful.

[Jokat]

I'm quite amazed at how you multi-task and manage your time. Would you be willing to comment on this subject if you have time (no pun intended).

I would also love to hear your time saving and organizing skills. I need as much help in that department as possible.

[John Stone]

Hey guys, thanks for the excellent suggestion! I'll try to organize my thoughts on the subject and write an article for an upcoming daily news update this week. I'll post here when it's up.

Today's update might be of interest to some of you. I wrote in detail about my killer arm workouts. I came up with this arm workout last year, and I added quite a bit of size to my arms in a fairly short time using this workout. Check it out here: http://www.johnstonefitness.com/news...e.php#08262006

This workout is not for the faint of heart. No hate mail please.

[MarkY]

That sounds like a killer arm routine John. If you don't mind, can you post your new split that you'll be doing for your bulk?

Thanks

[John Stone]

Originally Posted by MarkY

That sounds like a killer arm routine John. If you don't mind, can you post your new split that you'll be doing for your bulk?

Sure thing. I posted it on the main page a few days ago, but I should also put it here, too, for those who don't read the main site every day. I will be adding this information to my training page on Friday.

2006 Bulking Split
Monday: Weight training: chest & abs
Tuesday: Weight training: back
Wednesday: Stationary bike, 45 mins (aerobic)
Thursday: Weight training: delts, traps & calves
Friday: Weight training: biceps & triceps
Saturday: Weight training: quads & hamstrings
Sunday: Stationary bike, 45 mins (aerobic)

[John Stone]

Originally Posted by John Stone

Today's update might be of interest to some of you. I wrote in detail about my killer arm workouts. I came up with this arm workout last year, and I added quite a bit of size to my arms in a fairly short time using this workout. Check it out here: http://www.johnstonefitness.com/news...e.php#08262006

This workout is not for the faint of heart. No hate mail please.

I received a lot of email about yesterday's arm workout article with some good questions. Today's update addresses those questions, and might be worth checking out if you plan to try the workout.

Have a great Sunday!

[EliteTraining]

Hey John, just joined recently although I been keeping track of your success for a while. That bicep/tricep routine is hardcore, do you do high reps like that for all of your body parts?

[John Stone]

Hi, and welcome!

Yes, I do 4 sets of 10-12, 3-4 exercises per body part for must muscle groups (calves and traps I usually do 1 or 2 exercises).

Feel free to check out my training page for more information.

Originally Posted by EliteTraining

Hey John, just joined recently although I been keeping track of your success for a while. That bicep/tricep routine is hardcore, do you do high reps like that for all of your body parts?

[Jim G.]

John, your current autograph... could that be from Apocalypse Now? I refused to google, but it looks familiar.

[John Stone]

Originally Posted by Jim G.

John, your current autograph... could that be from Apocalypse Now?

Correct. Colonel Kurtz said it.

I've always felt that Kurtz was talking about inner strength in that line, so it seemed apropos for my sig this week since I'm starting my bulk on Friday.

[Jim G.]

Originally Posted by John Stone

Correct. Colonel Kurtz said it.

I've always felt that Kurtz was talking about inner strength in that line, so it seemed apropos for my sig this week since I'm starting my bulk on Friday.

I see...

Question about your bulk: you know that your progress will be watched by several of the forum members. But do you think that will make your bulk easier in some way? Maybe the fact that you are monitored by thousands is an extra motivation to give it your all.