absolute_hardcore
2002-07-20, 16:58
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ok back to my training concepts--Ive stated how my whole goal is to continually get stronger on key exercises=getting continually bigger. I will state this, the method I am about to describe is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people. Its going to go against the grain but I'm making people grow about 2 and a half times as fast the normal rate so bear with me.
A typical workout for the masses is (lets use chest for an example) doing a bodypart once every 7 days (once a week)and sometimes even once every 9 days or more. This concept came to the front due to recovery reasoning and I agree with most typical workouts your going to need a great deal of recovery.
Heres the problem---lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should be at 52/64 ( or 13/16 ). Almost an inch of thickness (pretty good).
To build muscle we are trying to lift at a high enough intensity and load to grow muscle but with enough recovery so the muscle remodels and grows. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it.
You can train in a way so you can train chest 3 times every nine days and you will recover and grow faster than ever. If you train chest 3 times in 9 days you are now doing chest roughly 136 times a year! So instead of 52 growth phases you are now getting 136 growth phases a year. I personally would rather grow 136 times a year than 52. At a hypothetical 1/64th of an inch per workout you are now at 136/64 (or roughly 2.1 inches of thickness). So now your growing at roughly 2 and a half times as fast as normal people who are doing modern day workouts are. Most people train chest with 3 to 4 exercises and wait the 7-9 days to recover and that is one growth phase. I use the same 3 to 4 exercises but do chest 3 times during those 9 days and get 3 growth phases. Everyone knows a muscle either contracts or doesnt--you cannot isolate a certain part of it (you can get into positions that present better mechanical advantages though that put a focus on certain deep muscle fibers)--for example incline presses vs flat presses. One huge mistake beginning bodybuilders make is they have a "must" principle instilled in them. They feel they "must" do this exercise and that exercise and this many sets or they wont grow. GOOD GOD THIS IS VERY HARD TO EXPLAIN BY TYPING IT ALL OUT ON A MESSAGE BOARD
how I set bodybuilders workouts up is I have them pick either their 3 favorite exercises for each bodypart or better yet the exercises they feel will bring up their weaknessess the most. For me my chest exercises are high incline smythe machine press, hammer seated flat press and slight incline smythe press with hands very very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus.
I set up the program like this
DAY ONE
CHEST
SHOULDERS
TRICEPS
BACK WIDTH
BACK THICKNESS
DAY TWO
BICEPS
FOREARMS
CALVES
HAMSTRINGS
QUADS
DAY THREE OFF
DAY FOUR-REPEAT CHEST DAY ONE AND SEQUENCE BUT WITH TOTAL DIFFERENT EXERCISES
DAY FIVE-REPEAT DAY TWO AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES
DAY SIX OFF
DAY SEVEN-REPEAT DAY ONE AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES THAN DAY ONE AND FOUR
DAY EIGHT --REPEAT DAY TWO AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES THEN DAY TWO AND FIVE
Stay with me here--Your only doing one exercise per muscle group per day. Your doing your first favorite exercise for chest on day one--your doing your second favorite exercise for chest on day four and your third exercise for chest on day seven. Your doing the same exercises you would be doing anyway in a weeks time and training chest 3 times in that week(or nine days) with minimal sets so you can recover. You cannot do a 3-5 exercise chest workout and recover to train chest again 3 days later. Absolutely impossible!! You can come in and do 2-3 warmup sets up to your heaviest set and then do one working set (rest paused) all out balls to the wall on that exercise --recover and grow and be ready again 3 days later.
Example Day one
first exercise smythe incline presses (ill use the weights i use for example)
135 for warmup for 12--185 for 8 warmup--225 for 6-8 warmup-----then 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!--thats it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes as described earlier in this post and thats it for chest and on to shoulders, triceps and back........the next day I come in to do chest would be day 4 and i would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the next day i come in to do chest is day seven and I would do my third favorite exercise rest paused and then the cycle repeats. Three chest workouts in nine days with low enough volume to recover in between workouts and high enough intensity and load to grow rapidly--my workouts last an hour--im doing one exercise for one all out balls to the wall rest pause set (i dont count warmups only the working set) ---so in simple terms I am using techniques with extreme high intensity(rest pause) which i feel make a persons strength go up as quickly as possible + low volume so i can (recover) as quickly as possible with as many growth phases (damage/remodel/recover)I can do in a years time --Before you disregard this because it is so utterly different, think it out ok ill hit more on this later...I have to go eat, im starving
Anomynous said :Sounds pretty good. I can see some HD or yates influence. Also I like the Idea of hitting chest 3x/9days.
Doggcrapp: Actually some of you who know of me probaly know I was talking about this same kind of training back about 7-8 years ago...Just in case any of you were confused every bodypart is hit 3 times in 9 days and advanced techniques such as rest pause is used (if it can be used)....Some exercises like hack squats and some back rowing exercises dont allow themselves to rest pausing too well. A sample coupld of days for me would be the following (im not including warmup sets--just working sets)
Day 1
CHEST:smythe incline 375 x 15 reps rest pause (RP)and 20 second static rep at end
SHOULDERS front smythe press-330 x 13RP
TRICEPS-reverse grip bench 315 for 15-20 reps rest paused
Back width: rear pulldowns to back of head 300 x 18RP (20 second static at end)
Back thickness: deadlifts straight set of 12-20 reps (less weight than ronnie coleman thats for sure--anyone see those 805lb deadlifts for reps he does?)
Day 2
BICEPS- dumbell curls rest paused for 20 reps
FOREARMS--hammer curls rest paused for 15
CALVES -on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS-lying leg curl rest paused for 15-20 reps and then 20 second static at end
QUADS-hack squat straight set of 6 plates each side for 20 reps (of course after warming up)
DAY THREE IS OFF --Day four and five is same as day one with same concepts but different exercises (and again the same with days seven and eight)
every exercise is done with a controlled but explosive positive and a true 6-10 second negative phase. And the absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad (and every time i go into the gym i have to continually look back and beat the previous times reps/weight or both)---If I cant or I dont beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperiativeness to a workout. I have exercises I love to do and knowing I will lose them if I dont beat the previous stats sucks! But there is a method to this madness because when you get to that wall of sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop.....and you must turn to a different exercise and get strong on that one. And then someday you will peak out on that one too. You can always come back to that loved exercise in the future and youll start somewhat low and build up to a peak again--and trust me that peak will be far more than the previous one. Some exercises youll stay with and gain strength at for almost up to a year and some exercises youll be at the limit in 4 weeks and lose them but its all in the plan. I love reverse grip bench presses--knowing that I have to beat 315 for 17 reps rest paused or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 rest paused or if i stick with 315, I have to get at least 19 reps rest paused or so. If im feeling crappy or having an offday I might give myself a little leeway and allow myself another go at it next time around but thats it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again its all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.
iron addict said:Now good luck on convincing people one set can be enough. We both know most people are mesmerized by the SHIT they read in the BB mags and truly beleive that they must do 9-20 sets per BP with 3 or 4 different excercises. What they ignore is that the intensity is to low and the volume to high for any real growth to occur
Doggcrapp: that is about the truest statement Ive ever read.......I find myself irritated when I see people say "genetics"--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would laugh at me the stickboy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must of always been big" and genetics. Thats tough for me to hear thinking how psyched I was to weigh more than 170 at one point. Ive only trained one true mesomorph. Mesomorphs dont need trainers usually. I train ectomorphs and endomorphs. The last 3 people Ive trained have been a pudgey mexican who was 172 (now 258lbs hard)--a skinny marine, and a guy stuck at 188lbs for many years (now 260). These people all thought the same thing seeing how my workouts were set up-"am i doing enough?"--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, thats half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly truly train balls to the wall hard. Personally if I do a 20 rep hack squat with slag iron heavy weights....at 10 reps I am seriously doubting I am going to make it---at 14 reps im seeing colors---at 17 reps im asking god for help--and the last 3 reps are life, death, or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that Im cruising at 70% at the most. Basically Im trying to get people to grow 136 times a year instead of 52, with the one working set per bodypart every 3 days and the stretching.
anomynous said:My view on training is that anything will work for a while, within reason and barring exeptional circumstances. I believe things must be changed--cycled, if you must use that term--and that no training style will "work" if it is continuously applied.
Doggcrapp:I disagree strongly on that. No matter what the method someone uses to gain super strength gains-its imperiative they do so. If you put someone out on a deserted island with 135lbs of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight...the sad story is his gains will quickly come to a halt because his limiting factor is amount of strength he will gain. He has 135lbs to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes-- In 5 years i'll show you a big Gilligan.
I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"--you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. If you dont write down your weights and every time you come into the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr gym member does 235 for 9 on the bench press this week, "tries to keep his body guessing" by doing 80lbs for 13 on flyes next week, 205 for 11 on inclines the week after, 245 on hammer press for 12 the week after that --and so on---there is only a limited number of exercises you can do. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything--absolutely not. Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change?
Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. All year long have the first twin blast away until he brings his squat for 20 reps from 150 to 400lbs. Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. Believe me he is going to be sore and he will be shocking the body every time but he will not gain shit after about the third leg workout. Because the load didnt change. There is no reason for his legs to grow in size due to the strength demand presented. The first twin who can now squat 400 for 20 is going to have some wheels. I use rest pause because in my opinion it is the utmost method to rapidly gain strength. Others might like a different method--thats up to them, doesnt matter as long as they are rapidly gaining strength. I try to bring someone through the shortest but intense workout they can to produce rapid strength increases--use glutamine, extreme stretching and 3 days for recovery, and then try to make them grow again. If your gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. Take that exercise and method to its strength limit and then when you get there then change to a different exercise (and maybe method) and get strong as f#cking hell on that one too.
maximus said: now if this person is a high level athlete then they have benifited from the cerebellar enhancement and neurological facilitation and plasticity and they may well reach 100% of muscle fiber recruitment on both a single effort and in a single set..
Doggcrapp: This is how I show someone the intensity they should be putting into every exercise and it really opens some eyes up quickly in the people I train. Either next quad workout or next time you dont feel like doing your normal leg workout, be true to yourself and take the number of plates you load up on the leg press for a hardcore 10 reps deep ---cut it exactly in half and do one set of 50 reps deep. So if your bragging to everyone that you can do 12 plates on each side for 10 then guess what your going to be doing - 6 a side for 50. And you know what-- everyone reading this can do the 50 reps, it just comes down to who has the most balls or not. You cannot lock your knees the whole set and you cannot rest your hands on your knees either. I try to get 25 first and then pause at the top (with knees slightly bent) and take 5 deep breaths and then get 10 more (5 deep breaths) and 5 more.(im at 40 now)..then the last 10 reps is pure tortuous hell...i usually do 3 reps (take 3 breaths)3 more reps, 3 more breaths, then 2 reps (3 deep breaths) and finally the last 2 reps=50 reps. Your legs will be absolutely destroyed and you better start stretching or walking the next day is going to be an adventure. My best ever was about 3 years ago I got 7 plates a side for 50 and i go deep (knees to armpits deep). The people that I have seen who cannot make it to 50 are people who dont have the mental fortitude to take pain and get pissed off or someone who starts to cramp. But youll learn alot from that one set, you will learn the intensity it takes to approach every set on every other bodypart and exercise you do.
Iwrecknsew said: what about recovery of the CNS? Yeah your muscles are being given ample time for recovery, but what about your nervous system? Does that come during the two week cruising period?
ok back to my training concepts--Ive stated how my whole goal is to continually get stronger on key exercises=getting continually bigger. I will state this, the method I am about to describe is what I have found that makes people grow at the absolutely fastest rate possible and why I am being inundated down in this area to train people. Its going to go against the grain but I'm making people grow about 2 and a half times as fast the normal rate so bear with me.
A typical workout for the masses is (lets use chest for an example) doing a bodypart once every 7 days (once a week)and sometimes even once every 9 days or more. This concept came to the front due to recovery reasoning and I agree with most typical workouts your going to need a great deal of recovery.
Heres the problem---lets say you train chest once a week for a year and you hypothetically gain 1/64 of an inch in pectoral thickness from each workout. At the end of the year you should be at 52/64 ( or 13/16 ). Almost an inch of thickness (pretty good).
To build muscle we are trying to lift at a high enough intensity and load to grow muscle but with enough recovery so the muscle remodels and grows. The problem is everyone is loading up on the volume end of training and its taking away from the recovery part of it.
You can train in a way so you can train chest 3 times every nine days and you will recover and grow faster than ever. If you train chest 3 times in 9 days you are now doing chest roughly 136 times a year! So instead of 52 growth phases you are now getting 136 growth phases a year. I personally would rather grow 136 times a year than 52. At a hypothetical 1/64th of an inch per workout you are now at 136/64 (or roughly 2.1 inches of thickness). So now your growing at roughly 2 and a half times as fast as normal people who are doing modern day workouts are. Most people train chest with 3 to 4 exercises and wait the 7-9 days to recover and that is one growth phase. I use the same 3 to 4 exercises but do chest 3 times during those 9 days and get 3 growth phases. Everyone knows a muscle either contracts or doesnt--you cannot isolate a certain part of it (you can get into positions that present better mechanical advantages though that put a focus on certain deep muscle fibers)--for example incline presses vs flat presses. One huge mistake beginning bodybuilders make is they have a "must" principle instilled in them. They feel they "must" do this exercise and that exercise and this many sets or they wont grow. GOOD GOD THIS IS VERY HARD TO EXPLAIN BY TYPING IT ALL OUT ON A MESSAGE BOARD
how I set bodybuilders workouts up is I have them pick either their 3 favorite exercises for each bodypart or better yet the exercises they feel will bring up their weaknessess the most. For me my chest exercises are high incline smythe machine press, hammer seated flat press and slight incline smythe press with hands very very wide----this is because I look at my physique and I feel my problem area is upper and outer pecs---that is my focus.
I set up the program like this
DAY ONE
CHEST
SHOULDERS
TRICEPS
BACK WIDTH
BACK THICKNESS
DAY TWO
BICEPS
FOREARMS
CALVES
HAMSTRINGS
QUADS
DAY THREE OFF
DAY FOUR-REPEAT CHEST DAY ONE AND SEQUENCE BUT WITH TOTAL DIFFERENT EXERCISES
DAY FIVE-REPEAT DAY TWO AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES
DAY SIX OFF
DAY SEVEN-REPEAT DAY ONE AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES THAN DAY ONE AND FOUR
DAY EIGHT --REPEAT DAY TWO AND SEQUENCE WITH TOTAL DIFFERENT EXERCISES THEN DAY TWO AND FIVE
Stay with me here--Your only doing one exercise per muscle group per day. Your doing your first favorite exercise for chest on day one--your doing your second favorite exercise for chest on day four and your third exercise for chest on day seven. Your doing the same exercises you would be doing anyway in a weeks time and training chest 3 times in that week(or nine days) with minimal sets so you can recover. You cannot do a 3-5 exercise chest workout and recover to train chest again 3 days later. Absolutely impossible!! You can come in and do 2-3 warmup sets up to your heaviest set and then do one working set (rest paused) all out balls to the wall on that exercise --recover and grow and be ready again 3 days later.
Example Day one
first exercise smythe incline presses (ill use the weights i use for example)
135 for warmup for 12--185 for 8 warmup--225 for 6-8 warmup-----then 375 for 8 reps to total absolute failure (then 12-15 deep breaths) 375 for 2-4 reps to total absolute failure (then 12-15 deep breaths) 375 for 1-3 reps to absolute total failure (then a 20-30 second static hold) DONE!--thats it 375lbs for 8+4+3= 375 for 15 reps rest paused..... next week I go for 385 (again rest paused)-----directly after that rest pause set I go to extreme stretching flyes as described earlier in this post and thats it for chest and on to shoulders, triceps and back........the next day I come in to do chest would be day 4 and i would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the next day i come in to do chest is day seven and I would do my third favorite exercise rest paused and then the cycle repeats. Three chest workouts in nine days with low enough volume to recover in between workouts and high enough intensity and load to grow rapidly--my workouts last an hour--im doing one exercise for one all out balls to the wall rest pause set (i dont count warmups only the working set) ---so in simple terms I am using techniques with extreme high intensity(rest pause) which i feel make a persons strength go up as quickly as possible + low volume so i can (recover) as quickly as possible with as many growth phases (damage/remodel/recover)I can do in a years time --Before you disregard this because it is so utterly different, think it out ok ill hit more on this later...I have to go eat, im starving
Anomynous said :Sounds pretty good. I can see some HD or yates influence. Also I like the Idea of hitting chest 3x/9days.
Doggcrapp: Actually some of you who know of me probaly know I was talking about this same kind of training back about 7-8 years ago...Just in case any of you were confused every bodypart is hit 3 times in 9 days and advanced techniques such as rest pause is used (if it can be used)....Some exercises like hack squats and some back rowing exercises dont allow themselves to rest pausing too well. A sample coupld of days for me would be the following (im not including warmup sets--just working sets)
Day 1
CHEST:smythe incline 375 x 15 reps rest pause (RP)and 20 second static rep at end
SHOULDERS front smythe press-330 x 13RP
TRICEPS-reverse grip bench 315 for 15-20 reps rest paused
Back width: rear pulldowns to back of head 300 x 18RP (20 second static at end)
Back thickness: deadlifts straight set of 12-20 reps (less weight than ronnie coleman thats for sure--anyone see those 805lb deadlifts for reps he does?)
Day 2
BICEPS- dumbell curls rest paused for 20 reps
FOREARMS--hammer curls rest paused for 15
CALVES -on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS-lying leg curl rest paused for 15-20 reps and then 20 second static at end
QUADS-hack squat straight set of 6 plates each side for 20 reps (of course after warming up)
DAY THREE IS OFF --Day four and five is same as day one with same concepts but different exercises (and again the same with days seven and eight)
every exercise is done with a controlled but explosive positive and a true 6-10 second negative phase. And the absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad (and every time i go into the gym i have to continually look back and beat the previous times reps/weight or both)---If I cant or I dont beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperiativeness to a workout. I have exercises I love to do and knowing I will lose them if I dont beat the previous stats sucks! But there is a method to this madness because when you get to that wall of sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop.....and you must turn to a different exercise and get strong on that one. And then someday you will peak out on that one too. You can always come back to that loved exercise in the future and youll start somewhat low and build up to a peak again--and trust me that peak will be far more than the previous one. Some exercises youll stay with and gain strength at for almost up to a year and some exercises youll be at the limit in 4 weeks and lose them but its all in the plan. I love reverse grip bench presses--knowing that I have to beat 315 for 17 reps rest paused or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 rest paused or if i stick with 315, I have to get at least 19 reps rest paused or so. If im feeling crappy or having an offday I might give myself a little leeway and allow myself another go at it next time around but thats it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again its all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.
iron addict said:Now good luck on convincing people one set can be enough. We both know most people are mesmerized by the SHIT they read in the BB mags and truly beleive that they must do 9-20 sets per BP with 3 or 4 different excercises. What they ignore is that the intensity is to low and the volume to high for any real growth to occur
Doggcrapp: that is about the truest statement Ive ever read.......I find myself irritated when I see people say "genetics"--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would laugh at me the stickboy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must of always been big" and genetics. Thats tough for me to hear thinking how psyched I was to weigh more than 170 at one point. Ive only trained one true mesomorph. Mesomorphs dont need trainers usually. I train ectomorphs and endomorphs. The last 3 people Ive trained have been a pudgey mexican who was 172 (now 258lbs hard)--a skinny marine, and a guy stuck at 188lbs for many years (now 260). These people all thought the same thing seeing how my workouts were set up-"am i doing enough?"--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, thats half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly truly train balls to the wall hard. Personally if I do a 20 rep hack squat with slag iron heavy weights....at 10 reps I am seriously doubting I am going to make it---at 14 reps im seeing colors---at 17 reps im asking god for help--and the last 3 reps are life, death, or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that Im cruising at 70% at the most. Basically Im trying to get people to grow 136 times a year instead of 52, with the one working set per bodypart every 3 days and the stretching.
anomynous said:My view on training is that anything will work for a while, within reason and barring exeptional circumstances. I believe things must be changed--cycled, if you must use that term--and that no training style will "work" if it is continuously applied.
Doggcrapp:I disagree strongly on that. No matter what the method someone uses to gain super strength gains-its imperiative they do so. If you put someone out on a deserted island with 135lbs of weights he can superset, giant set, high rep, superslow etc etc squats, deadlifts and benches to his hearts delight...the sad story is his gains will quickly come to a halt because his limiting factor is amount of strength he will gain. He has 135lbs to work with. You take that same guy on a deserted island and give him squats deadlifts, and benches and an unlimited weight supply that he constantly pushes-- In 5 years i'll show you a big Gilligan.
I think the biggest fallacy in bodybuilding is "changing up" "keeping the body off balance"--you can keep the body off balance by always using techniques or methods that give your body a reason to get bigger=strength. If you dont write down your weights and every time you come into the gym you go by feel and do a different workout (like 98% of the gym members who never change do now) what has that done? Lets say Mr gym member does 235 for 9 on the bench press this week, "tries to keep his body guessing" by doing 80lbs for 13 on flyes next week, 205 for 11 on inclines the week after, 245 on hammer press for 12 the week after that --and so on---there is only a limited number of exercises you can do. Two months later when he does bench presses again and does 235 for 8 or 9 has he gained anything--absolutely not. Four months later he does hammer presses for 245 for 11 (again) do you think he has given his body any reason to change?
Take 2 twins and have one do a max squat for 20 reps and the other twin giant set 4 leg exercises with the same weight. All year long have the first twin blast away until he brings his squat for 20 reps from 150 to 400lbs. Have the second twin giant set four exercises every workout with the same weight he used in his first workout all year long. Believe me he is going to be sore and he will be shocking the body every time but he will not gain shit after about the third leg workout. Because the load didnt change. There is no reason for his legs to grow in size due to the strength demand presented. The first twin who can now squat 400 for 20 is going to have some wheels. I use rest pause because in my opinion it is the utmost method to rapidly gain strength. Others might like a different method--thats up to them, doesnt matter as long as they are rapidly gaining strength. I try to bring someone through the shortest but intense workout they can to produce rapid strength increases--use glutamine, extreme stretching and 3 days for recovery, and then try to make them grow again. If your gaining appreciable strength on an exercise with a certain method I think the ABSOLUTELY WORSE THING YOU CAN DO is to change up right then. Take that exercise and method to its strength limit and then when you get there then change to a different exercise (and maybe method) and get strong as f#cking hell on that one too.
maximus said: now if this person is a high level athlete then they have benifited from the cerebellar enhancement and neurological facilitation and plasticity and they may well reach 100% of muscle fiber recruitment on both a single effort and in a single set..
Doggcrapp: This is how I show someone the intensity they should be putting into every exercise and it really opens some eyes up quickly in the people I train. Either next quad workout or next time you dont feel like doing your normal leg workout, be true to yourself and take the number of plates you load up on the leg press for a hardcore 10 reps deep ---cut it exactly in half and do one set of 50 reps deep. So if your bragging to everyone that you can do 12 plates on each side for 10 then guess what your going to be doing - 6 a side for 50. And you know what-- everyone reading this can do the 50 reps, it just comes down to who has the most balls or not. You cannot lock your knees the whole set and you cannot rest your hands on your knees either. I try to get 25 first and then pause at the top (with knees slightly bent) and take 5 deep breaths and then get 10 more (5 deep breaths) and 5 more.(im at 40 now)..then the last 10 reps is pure tortuous hell...i usually do 3 reps (take 3 breaths)3 more reps, 3 more breaths, then 2 reps (3 deep breaths) and finally the last 2 reps=50 reps. Your legs will be absolutely destroyed and you better start stretching or walking the next day is going to be an adventure. My best ever was about 3 years ago I got 7 plates a side for 50 and i go deep (knees to armpits deep). The people that I have seen who cannot make it to 50 are people who dont have the mental fortitude to take pain and get pissed off or someone who starts to cramp. But youll learn alot from that one set, you will learn the intensity it takes to approach every set on every other bodypart and exercise you do.
Iwrecknsew said: what about recovery of the CNS? Yeah your muscles are being given ample time for recovery, but what about your nervous system? Does that come during the two week cruising period?