The Seven Day Plan to Getting Yoked

By Dave Tate

For www.EliteFTS.com

First off, we need to get this straight. Little Debbie is NOT Hostess. There are two things wrong with this. First off Little Debbie’s are known as snack slummin or pure ghetto snacks. That’s just not cool. Also, anything that has the name “little” attached to it can’t be good for the yoke.

Intermission: I was reading a “magazine” the other day, and they mentioned something about building a “yoke.” Damn it! This pisses me off. The whole “yoke” thing started because a bunch of pinheads decided to take “jacked” and make it mainstream. “Jacked” used to mean something. Now it’s been reduced to a tiny vein in your bicep and an 18-inch waist.

Fine! They can have the “jacked” and use it all they want.

”Yoked” started to rebel against the whole “jacked” thing that was going downhill. Now, I’m seeing “yoked” heading in the same direction. Maybe the pinheads should actually try being the name before they use it. No worries. The underground will come up with another term. Maybe we can try “cocked,” “stiffed,” or just plain “hard on.”

So I dedicate this post to all of the pinheads who ran “jacked” out. You know they need help gaining weight, and I’m 100% sure that they didn’t know there was a huge difference between the Debbie’s (I can’t even write the “L” word anymore) and Hostess.

I’m going to go out on a limb here and do something unheard of. I’m going to GIVE a weekly program for FREE. I feel I have to in order to save the term yoked. You see, if I help the tiny necks get bigger, maybe they’ll keep the term sacred. I apologize to all of you who already know all of this. It’s rehashing old stuff over and over, but it needs to be written again.

Here’s the weekly schedule for those looking for yoke:

Monday

Twinkie day: This is the best for starting the week off. Most of us have started with these golden delights. Hell, they have been around since the 1930s. You have to respect that the most famous blow job man in history stuck one in a time capsule. If you have the time, a quick deep fry job will add a few hundred calories to these making it a better choice for the yoke. The only problem with Twinkies is that everyone else is doing it so it can’t work that well. I’ve read that there are 500 million sold each year. I know there aren’t that many yoked people out there. However, it’s still a great choice for starting the week off. As the week progresses so will loading and intensity.

Recommended loading: two boxes per day

Tuesday

Mini* muffin day: This one is the next step up. While they haven’t been around long, they’re a great pre-breakfast snack. There’s nothing better then kicking back with a box of these and a large 64 ounce coffee as you drive to the Waffle House for breakfast. Granted, the name “mini” isn’t a good thing at all. This is why you have to ram these down one box at a time. There’s no way around this one. It has to be done that way or you’ll stay unyoked for a very long time.

Recommended loading: one box on the way to breakfast

*Because of the name “mini,” this has to be done on a non-training day. It might be a good idea to avoid sex on this day as well.

Wednesday

Ding Dong day: This is hump day so you have to go with Ding Dongs. It has been suggested to...

“Nibble them slowly, like a king or queen, and savor the creamy goodness of every morsel, or bite right into that creamy center and get a mouthful of chocolate goodness.”

This is bull crap. You gotta pound these down! Anymore than two bites per dong and you are losing ground. You know what I mean. Screw royalty. This is about getting yoked.

Recommended loading: This is a high day so three boxes are in the cards—one box after breakfast, one after lunch, and one before bed.

Thursday

Fruit pie day: Because Wednesday is a pretty harsh loading day, we need to fast some on this day and keep it clean. Fruit pies will do the trick. There’s nothing better then fruit to help cleanse the system. The trick on this day is to use the 2 X 2 rule. This means two pies every two hours. To keep your system guessing (and growing), you want to shock it with different flavors each time. Here’s a sample day (your normal meals aren’t included but you’ll still eat them):

Two pies each feeding
8:00 a.m.: apple
10:00 a.m.: cherry
12:00 p.m.: pineapple
2:00 p.m.: lemon
4:00 p.m.: blackberry
6:00 p.m.: strawberry
8:00 p.m.: french apple
10:00 p.m.: apple
12:00 p.m.: cherry
2:00 a.m.: strawberry
4:00 a.m.: pineapple
6:00 a.m.: cherry

Yes, you’ll need to wake up in the night and eat. But nobody ever said that getting yoked would be easy. Sometimes you just need to man up and do what you gotta do.

Friday

Suzy Q’s: This is date night so the choice is simple...Suzy Q’s. If you turn it side ways, okay…I shouldn’t go there. But you can practice your ABCs and zig zag technique if you like. Can you believe the pervert who invented these did so over 40 years ago? You gotta give him credit for having the balls to call it a Suzy Q. This alone makes it the best choice for Friday nights. Think what you want, but when training for the YOKE, most Friday nights will be spent home alone because for most, the next day is squat day. Your loading will largely depend on your refractory period. The best protocol to use involves little foreplay. Just get in and out as fast as you can. No kissing, licking, or sweet talk. Open the box and just start cramming them in. There’s no need to wait for your hunger to harden up. The longer you wait the less chance you’ll have of making it to the end.

Recommended loading: This is usually the night before a heavy training session so a huge bloat is necessary. This loading is totally dependent on how much you can handle. Just keep loading until you feel like you will pop. You will and then use one rest pause set. Rest for 36.4 minutes and try to kick back 50 percent of the first set.

Saturday

HoHo’s: This isn’t about Santa, but he is a hell of a squatter. The best choice for Saturdays is the HoHo. The reason is because to your CNS will be shot from the heavy training session making it very hard to eat. The tubular shape makes these very easy to eat even when you feel like you were beaten with a sledge hammer.

Recommended loading: Eat four boxes. Try one on your way to the gym for that last pick me up and one right after training to take advantage of that post-workout HoHo window. To make things easy, it would be a good idea to have the last two boxes in the freezer ready to go before hand. There’s nothing better than watching the game with a couple dozen frozen HoHo’s.

Sunday

Donettes: Now, these are the best of the best. They are so small that they really don’t even count. It has been suggested to keep an open box next to the couch, in the bathroom, in the kitchen, and on the back of the toilet. A good rule of thumb would be to place a box wherever you’ll visit more than twice through the day.

Tip: In case you were wondering, they will float and are just as good wet as dry. Just make sure if you do drop one in the can, it isn’t after number two. If this is the case, make sure to grab the one with the hole in the center.

Recommended loading: Use the instinctive training principle on this one. This is a day of rest.

There you go—the seven day plan to getting yoked. My training...

Dumbbell curls:
55 X 12...8...6
55 X 12...8...6
55 X 12...8...6

Barbell extension with monster mini bands:
135 X 12...8...5
135 X 12...8...5
135 X 8...5....5

Cable curls s/s with close bar presses: three sets to failure each movement

Machine curls s/s double press downs: three sets to failure
Light abs
Bike: 45 Minutes

I know I had a major cheat meal yesterday, but I still can’t get Hostess off of my mind.

Click here for Dave's Training Log

Dave Tate is the founder and CEO of Elite Fitness Systems, staffed by experienced professionals dedicated to providing strength coaches, athletes and trainers with the highest-quality equipment, personalized service and extensive knowledge needed to advance their training programs. Dave has been involved with powerlifting for more than two and a half decades as a world-class participant, coach and consultant. He has logged more than 10,000 hours of personal training and strength consulting sessions with professional, elite and novice athletes, as well as with professional and university strength coaches. He holds Elite status in powerlifting (in three weight classes) with best lifts of a 935 squat, 740 deadlift, 610 bench press and 2,205 total. In addition to remaining active as a participant who still pushes himself to excel, Dave contributes insights and inspiration to the sport that has shaped him. Through Elite Fitness Systems, he has conducted hundreds of influential seminars and clinics nationwide for gyms, training centers, schools and universities. He has written more than 100 articles on strength training for magazines and web sites, including Powerlifting USA, Men’s Fitness, Men’s Health and T-Nation.com. This athlete-entrepreneur earned a Lifetime Achievement award in 2005 from the Society for Weight Training Specialists.

Dave Tate’s impact also extends beyond training techniques and beyond his sport. As a business adviser, motivational speaker and author, he shows how athletic disciplines teach valuable lessons for overall achievement. “We each have all we need to achieve success in anything we choose to do,” says Tate, describing the theme of his 2005 book, Under the Bar / Twelve Lessons of Life from the World of Powerlifting. He lives with his family in London, Ohio.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

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