Omnibus Document: Weightlifting/ Bodybuilding Notes
Link to the Newest Version of the Downloadable PDF
Quick Introduction:
Hi, again, everyone!
Here is yet another update post regarding my Omnibus document since I’ve added quite a bit to my original notes. I hope that some of it comes of use to someone here, particularly those joining us into the coming months/ weeks as New Years Resolutioners. Think of it as a Christmas/ Hanukkah/ Kwanzaa gift from me to this community.
Again, my notes mostly have come from those individuals or groups that I believe best suit my research due to their renown, notoriety within the community, unique perspectives, personalities (to some extent or another), and their overall results that they have achieved throughout their body of work (literally and metaphorically).
They are, in order of the summaries that I have written:
- Dr Mike Israetel/ Juggernaut Training Systems
- Jeff Nippard
- Mark Rippetoe/ Starting Strength
- Tyler English
- Arnold Schwarzenegger
- Dr. Brad Schoenfeld
- Dr. Ben Pollack
- Athlean-X/ Jeff Cavaliere
- Alan Aragon
- Dr. Austin Baraki
- Dr. Eric Helms
- Greg Nuckols
- James Krieger
- Jim Stoppani
- Dr. Jordan Feigenbaum
- Dr. Layne Norton
- Barbell Medicine Podcast
Newly Added Sections!
- Revive Stronger Podcast
- Renaissance Periodization
- Seth Feroce
- Handy Resources from Other Redditors
- Upcoming Additions
From that group, I have watched and summarized over 150+ YouTube videos, read six books totaling over 2200 pages, and read 60+ scientific journal articles/ personal blog posts all regarding the topics of bodybuilding (natty and juicy), powerlifting, weight loss/ gain, powerbuilding, strength, and hypertrophy. In the document, I've provided links or reference to the material being summarized/ reflected on.
The Tools:
The new and improved 12-week macrocycle hypertrophy only modified PHAT program
Unfuck Your Program tool spreadsheet created by Dr. Ben Pollack
INOL Heat Map: For Reps x Intensity Measurements
My YouTube playlist of videos used for research during the making of this document
What's New?: The Newest Updates and Edits
- Again, the document has undergone some basic editing involved in the formatting of the document at hopefully made it a bit more readable, added nearly 70 more pages worth of content summaries, read another book, and added some new resources that have been provided to me by some very kind and generous redditors (shout out /u/1shmeckle and /u/Nivlaek!).
- I’ve updated the 19 week modified PHAT program to be split into two different macrocycles for people with different goals. One of the programs goes through a full macrocycle of hypertrophy -> strength -> power -> PR, and the other is strictly a hypertrophy program. These are still being workshopped, so if you have any comments or suggestions, let me know!
- I’ve done a massive overhaul of the previous TDEE Calculator/ Tracker that I provided before. Transparently, I was not happy nor satisfied with the one I posted before but I included it because it’s what I was using. For 2020 I have given it a massive facelift, significantly improved it’s useability, implement a variety of tracking methods that I was previously doing by hand, and in general made it worthwhile.
- The YouTube channel/ playlist is still wildly behind the document itself. I’ll be going through and updating it to match the Omnibus in the coming weeks. Sorry if you have been using this and have noticed missing links/ videos!
- Minor edits to old sections’ grammar or formatting. Prettying things up a bit overall.
- Quite a few additions of entire workouts for muscle groups (check out Seth Feroce, Ben Pollack, Jeff Nippard, and Jeff Cavaliere)
This is an ongoing project, as it's something that I like to do in my free time to help organize my thoughts. Hopefully it comes in use for you - most of it is likely stuff a lot of you already know, but maybe for someone it will help guide their process into the sport.
Please let me know if you have any questions, or need clarification on anything, or have some sort of productive criticism. A lot of this was written the way I tend to process information - stream of thought - so some of it may have been lost in translation. I also gladly accept suggestions on new content to look into, though I am leaning away from podcasts as they don’t tend to keep my attention for very long.
Thanks, y'all!
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