AAP - question

[Lestat]

This is a real simple one.

What do I need to do to look like you?

It seems like I've been training for a couple years now nearly non stop, tried all the diets, training methods, supplements, tricks, etc.

I've made good strength gains, bench more now then I ever thought I would.

But my body doesn't lookl anything close to yours. Why? (don't say genetics please).

I know this would take some effort one your part, but would you give me some details as to your training style, diet, supplementation, etc?

We can take this offline to email or PM if you wish.

 

[ZKaudio]

you are missing out on vital anal supplementation

 

[DeepZenPill]

you are missing out on vital anal supplementation

I think that's it. Do you suck dicks? Are you a peter puffer?

 

[Lestat]

you are missing out on vital anal supplementation

I somehow knew this thread would quickly turn into something full of gay jokes, but please, let AAP respond before you guys hijack the thread.

 

[ZKaudio]

aap will respond with better ones than all of us. it's been proven

 

[Lift Chief]

Genetics.

 

[sermon_of_mockery]

gear

 

[big_bad_buff]

Genetics.....some people have it, and some dont. you can take all the roids you want, but if you dont have good genetics and a decent frame you still wont look big. sad but 100% true

one of my best friends is 22 years old, 6"1 205 9%bf, all natural, and I swear he hasn't worked out in over 2 years. he can go weeks with just eating a can of tuna a day, or he can eat all the junk food he wants non stop all day everyday for a year and still have the body of a god. I hate him.

btw, if you're built different that AAP, more than likely his routine wont do a thing for you

 

[c3bodybuilding]

You just haven't found what works for YOU yet. As AAP himself said before, this isn't a one size fits all thing. You need to find what works for you. Maybe the exercises you are doing aren't cutting it for you, maybe you need to experiment with different ones, rest days, supplements, etc.

 

[gonelifting]

I would take a wild guess and say you are not lean enough. It comes down to bodyfat and size of muscles.

You can`t have that look without those 2 things. I haven`t seen your pics, but I`m sure that`s what it is. If you`re as big as AAP, Then you need to cut bodyfat. If you`re not as big, Then you need to grow more and reevaluate the first statement. It`s that simple.

Of course the exact shape will be determined by genes.

 

[jerkbox]

i've seen a pic a while ago......you need to:

1. eat. eat a lot, and when you feel like you can't eat any more, eat some more
2. lift hard and heavy
3. once ou have that down, then maybe use some gear

although, I think AAP probably has some superior genetics

 

[AAP]

You just haven't found what works for YOU yet. As AAP himself said before, this isn't a one size fits all thing. You need to find what works for you. Maybe the exercises you are doing aren't cutting it for you, maybe you need to experiment with different ones, rest days, supplements, etc.

Yep.

You have to stop going to the gym to "train". And to "work out". And to "lift weights". Start going to the gym to make those muscles grow. What do you need to do? Whatever it takes.

You won't believe the number of people - 90% - that I see in the gym that don't know how to train hard. Most think that picking an exercise and weight and doing it until you can't lift that weight another time is hard. But it's not. That's just failing to get another rep. You have to target that muscle and drive that stress down into it in a way to make it say "oh god, what's he doing to me?" When the weight is too heavy, and you can't move it, you can't deliver that stress anymore. I can't remember the last time I have ever done a forced rep. It has to be over 3-4 years ago.

Also when people start a "new" routine, training wise.. they fail to give it time and effort in order to see if it truly works. They last about 3 weeks to a month before lapsing back into their old routine. What? That is about 4-5 workouts at most for your body. What kind of new routine is going to produce results in 4-5 workouts. You need to give it about 25-30 in order to effectively judge it. Just think. If you are not growing, and try a new routine for 20 workouts that doesn't work, well you are still where you would have been with the old routine - not growing - after the same amount of time. At least you now absolutely KNOW what didn't work.

And that is what you have to determine. What works. Which exercises, which reps, sets, techniques, pattern of training days, etc... you absolutely must keep a log book and be very very detailed with it. Don't just write down your workout. Go back to that same page 2 days later and write if you are still sore. What your diet has been like, how much sleep you have gotten, etc...


Maybe I should make a longer post on how I workout and what works for me.

 

[AAP]

although, I think AAP probably has some superior genetics

Or maybe, it is much simpler than that. Maybe I just try harder than anyone else in the gym.

A lot of times people use the term "genetics" to really mean "lack of effort".

 

[gotmilk]

Or maybe, it is much simpler than that. Maybe I just try harder than anyone else in the gym.

Is it the old "time under tension" saying?

People forget that the longer you place tension on a muscle, the greater your muscle fibers will respond. That's why gymnists have killer bodies and great strength.

Plus.....face it (no pun intended)....you have an abnornal protein diet

 

[jerkbox]

Or maybe, it is much simpler than that. Maybe I just try harder than anyone else in the gym.

A lot of times people use the term "genetics" to really mean "lack of effort".

word.

that goes for in and out of the gym.....my biggest problem is eating....it takes such effort and discipline to constantly eat right...not to mention money.

 

[AAP]

I dont' believe the time under tension theory. Maybe it works for some people who are used to lazy, quick sets. but I have never had much of an opinion of it.

I believe in a theory of reps. Making each rep count. Get the most out of each rep. I even have my own training system I should be writing up and marketing, as it is unlike anything anyone has seen before. I just need a catchy name for it.

 

[Mandinka2]

You won't believe the number of people - 90% - that I see in the gym that don't know how to train hard. Most think that picking an exercise and weight and doing it until you can't lift that weight another time is hard. But it's not. That's just failing to get another rep. You have to target that muscle and drive that stress down into it in a way to make it say "oh god, what's he doing to me?" When the weight is too heavy, and you can't move it, you can't deliver that stress anymore. I can't remember the last time I have ever done a forced rep. It has to be over 3-4 years ago.

I'm slightly confused here , forced reps are a high intensity ploy , aren't they? I use pre-exhaust VERY extensively with low sets to achieve something similar. How can you achieve somehting similar without such a ruse?

Maybe I should make a longer post on how I workout and what works for me.

Please do , that would be most helpful. I agree with you that most do not know how to train hard , and also your comment on genetics , but I'm trying hard to push 225 clean at 9% and wish to make some more ground. THanks in advance.

 

[NoDaddyNo]

People will always attribute their results to hard work.
I have never heard someone say "shit, I don't do fuck all and I look amazing."

Working out hurts - and therefore when you do it, you feel like you have accomplished something.
So it is very easy to say "I am working hard, I look amazing, therefore anyone that doesn't look amazing must not be working hard."

When I was younger I was determined that I would be an Olympic level runner. I thought it was just a matter of who wanted it more, and who was willing to put in the extra effort and train that much harder.
I would race until I would pass out - and I would win.

The problem is, that doesn't at all account for genetics. My genetics will always limit me to a set point. I can push that point to its limits - but that is all that I can do.

Saying that it is up to how hard you work out only applies to people with the same genetics. The one that does the better workouts will then perform better.
But someone with shitty genetics can't improve beyond their genetics - they can only max out what they have.

Nobody likes to hear that they can't do anything and would even see this as a defeatist attitude - but to the contrary - one should workout for themselves - don't set goals to be like someone else - set goals to be better than you have been before.

Don't follow - lead.

 

[Mandinka2]

People will always attribute their results to hard work.
I have never heard someone say "shit, I don't do fuck all and I look amazing."

Working out hurts - and therefore when you do it, you feel like you have accomplished something.
So it is very easy to say "I am working hard, I look amazing, therefore anyone that doesn't look amazing must not be working hard."

When I was younger I was determined that I would be an Olympic level runner. I thought it was just a matter of who wanted it more, and who was willing to put in the extra effort and train that much harder.
I would race until I would pass out - and I would win.

The problem is, that doesn't at all account for genetics. My genetics will always limit me to a set point. I can push that point to its limits - but that is all that I can do.

Saying that it is up to how hard you work out only applies to people with the same genetics. The one that does the better workouts will then perform better.
But someone with shitty genetics can't improve beyond their genetics - they can only max out what they have.

Nobody likes to hear that they can't do anything and would even see this as a defeatist attitude - but to the contrary - one should workout for themselves - don't set goals to be like someone else - set goals to be better than you have been before.

Don't follow - lead.

I simply dont buy that there is so much genetic variation out there. Chimpanzees have 98% identically genes , I think it is something less than 0.2% over the entire human populace. If you train like Dorian , eat like Dorian , take what Dorian did in terms of food and "supplements" and sleep like him then you should look something not entirely unlike Dorian. I will never use heavy cycles , but looking at AAP's natural pics makes you wonder and I believe that it is achievable.

 

[AAP]

I'm slightly confused here , forced reps are a high intensity ploy , aren't they? I use pre-exhaust VERY extensively with low sets to achieve something similar. How can you achieve somehting similar without such a ruse?

If you can't get the weight, then you can't finish a rep. If you use a spotter, all you are really doing is just making XXXlbs lighter in order to lift it (your spotters assist). You could do a drop set and continue the reps under your own strength, same thing. But when doing forced reps, if you can't get the weight... you are firing your muscles...for what? Remember the great words of the Immortal One (lee haney) "Stimulate... not annilihate".

I can achieve results without forced reps because I am convinced that 90% of the people that train defeat themselves before the set even starts and robs themselves of the critical one or two reps they could have gotten on their own otherwise. They meet mental defeat and fatigue before muscular simply because they sit down and say "I got to get XXX number of reps." As I have said before in past replies, I don't try to get MORE reps on an exercise, I try to get BETTER reps of the same number on an exercise. This mean better control, better contraction, better range of movement, etc... If you saw me train, you would think I was on the verge of failing on the first rep since I tend to eliminate all explosiveness from the movement. For instance, on incline dumbell presses, I am using 160s now. Previously I was using 140lbs. I started with those and went for 6 reps. Slightly explosive. A couple of months went by and instead of trying to get 8 reps with the 140s, I tried to eliminate 2 of the explosive reps and bring my total number of PERFECT REPS up to 5. Plus the last one to give me six. Now, I could have loosened up a bit and blew up about 10 reps with the weight all together. So instead of more reps, I worked on better reps. After I managed to get that last perfect rep for my 6, I went up to the 160s and started all over again. The point here, is when I sit down, I already know I am getting 6 reps. NO more, no less. It is my job to make those six reps count as much as physically possible. That means controlling the movement to match the muscle's fatigue level.

Kind of hard to explain, sort of like what the training system I "invented" and follow sometimes is based upon. You would really have to train with me to get a better idea of what I do. But it is basically, just listening to my body and acting accordingly.

 

[NoDaddyNo]

I simply dont buy that there is so much genetic variation out there. Chimpanzees have 98% identically genes , I think it is something less than 0.2% over the entire human populace. If you train like Dorian , eat like Dorian , take what Dorian did in terms of food and "supplements" and sleep like him then you should look something not entirely unlike Dorian. I will never use heavy cycles , but looking at AAP's natural pics makes you wonder and I believe that it is achievable.

Then get to it - work your way and enjoy it.

You can go from your perspective, and I will go from what I know of genetics, physics, math, and sports physiology.

I know the world of running better than the world of bodybuilding, and I can assure you that in running there is no way in hell that some people will ever be as fast as the elite distance runners or the sprinters.

What is involved in that is the same physics and musclular development as any other sport, and bodybuilding takes that to an extreme.

I will in no way disagree that any one person can get much larger than they currently are - but to think that it is just a matter of hard work to get to the level of a pro athelete is ignorant.

Again - if you want to believe what you want, that is perfectly fine - but I will continue to view it from what I know and think of your persective equivalent to seeing the world as flat.

I agree, it sucks to know that some people have an advantage in one area that hard work for others will never overcome.
Perhaps ignoring and/or denying that is the way to go.

 

[Mandinka2]

If you can't get the weight, then you can't finish a rep. If you use a spotter, all you are really doing is just making XXXlbs lighter in order to lift it (your spotters assist). You could do a drop set and continue the reps under your own strength, same thing. But when doing forced reps, if you can't get the weight... you are firing your muscles...for what? Remember the great words of the Immortal One (lee haney) "Stimulate... not annilihate".

I can achieve results without forced reps because I am convinced that 90% of the people that train defeat themselves before the set even starts and robs themselves of the critical one or two reps they could have gotten on their own otherwise. They meet mental defeat and fatigue before muscular simply because they sit down and say "I got to get XXX number of reps." As I have said before in past replies, I don't try to get MORE reps on an exercise, I try to get BETTER reps of the same number on an exercise. This mean better control, better contraction, better range of movement, etc... If you saw me train, you would think I was on the verge of failing on the first rep since I tend to eliminate all explosiveness from the movement. For instance, on incline dumbell presses, I am using 160s now. Previously I was using 140lbs. I started with those and went for 6 reps. Slightly explosive. A couple of months went by and instead of trying to get 8 reps with the 140s, I tried to eliminate 2 of the explosive reps and bring my total number of PERFECT REPS up to 5. Plus the last one to give me six. Now, I could have loosened up a bit and blew up about 10 reps with the weight all together. So instead of more reps, I worked on better reps. After I managed to get that last perfect rep for my 6, I went up to the 160s and started all over again. The point here, is when I sit down, I already know I am getting 6 reps. NO more, no less. It is my job to make those six reps count as much as physically possible. That means controlling the movement to match the muscle's fatigue level.

Kind of hard to explain, sort of like what the training system I "invented" and follow sometimes is based upon. You would really have to train with me to get a better idea of what I do. But it is basically, just listening to my body and acting accordingly.

Ok , Im in , 6 months and I'll give it a shot. Is it all low rep stuff? Perhaps higher reps are harder to do with such quality ? You use antagonistic muscles to achieve "BETTER" reps?

 

[Mandinka2]

Then get to it - work your way and enjoy it.

You can go from your perspective, and I will go from what I know of genetics, physics, math, and sports physiology.

I know the world of running better than the world of bodybuilding, and I can assure you that in running there is no way in hell that some people will ever be as fast as the elite distance runners or the sprinters.

What is involved in that is the same physics and musclular development as any other sport, and bodybuilding takes that to an extreme.

I will in no way disagree that any one person can get much larger than they currently are - but to think that it is just a matter of hard work to get to the level of a pro athelete is ignorant.

Again - if you want to believe what you want, that is perfectly fine - but I will continue to view it from what I know and think of your persective equivalent to seeing the world as flat.

I agree, it sucks to know that some people have an advantage in one area that hard work for others will never overcome.
Perhaps ignoring and/or denying that is the way to go.

I did not state that one would look identical to Dorian , I do allow for genetics , I mentioned that I didnt believe that genetic variation is as important as made out. Of course some people have a natural advantage , I played semi-pro rugby and there were a few natural giants amongst us. Didnt mean that we accepted our limitations but come one here , most of the folks you see in the gym you KNOW will make fuck all progress between now and next year. Certainly a huge part of that is not genetics.

 

[AAP]

People will always attribute their results to hard work.
I have never heard someone say "shit, I don't do fuck all and I look amazing."

Working out hurts - and therefore when you do it, you feel like you have accomplished something.
So it is very easy to say "I am working hard, I look amazing, therefore anyone that doesn't look amazing must not be working hard."

When I was younger I was determined that I would be an Olympic level runner. I thought it was just a matter of who wanted it more, and who was willing to put in the extra effort and train that much harder.
I would race until I would pass out - and I would win.

The problem is, that doesn't at all account for genetics. My genetics will always limit me to a set point. I can push that point to its limits - but that is all that I can do.

Saying that it is up to how hard you work out only applies to people with the same genetics. The one that does the better workouts will then perform better.
But someone with shitty genetics can't improve beyond their genetics - they can only max out what they have.

Nobody likes to hear that they can't do anything and would even see this as a defeatist attitude - but to the contrary - one should workout for themselves - don't set goals to be like someone else - set goals to be better than you have been before.

Don't follow - lead.

I think this is very true to a certain extent. But keep in mind, I was a competive swimmer all through high school and college (swim scholarship).. so that should tell you what my body looked like. Pencil thin. I think muscle strength is genetically based, as with muscle shape, but muscle size can be increased. I have had to face that my triceps and hamstrings are my weakest bodypart. They dont' respond to training like my other body parts.

I don't think that one training method will work for everyone. Or even for one whole body more precisely. You may get away with the Yates/Mentzer style of training for some bodyparts, but others need a different approach, like the Flex/Dillett approach of volume training. For me, my triceps didn't start growing until I threw away all the "basic" movements like dips and close grip bench pressing... I now do isolation exercises like pushdowns, kickback, cable extensions, etc... with a high number of sets (about 18) and it has been working great. my hamstrings however, I don't know yet. I have tried high reps and high volume and only see minimal results. Right now, until I change gyms, I am unable to try heavy weights and low reps for leg curls. That may be the key right there. I just haven't been able to try it yet. The laying leg curl machine we have, I can get 20 reps at the heaviest setting. So maybe more/heavier weights will bring out the results.

 

[alien amp pharm]

rep quality > rep quantity

 

[AAP]

Ok , Im in , 6 months and I'll give it a shot. Is it all low rep stuff? Perhaps higher reps are harder to do with such quality ? You use antagonistic muscles to achieve "BETTER" reps?

Ok, here is the program I "Invented"... so if Nelson or Bill PHillips or Bruce Kneller steals it... well you all read it here first.

And TheCornyShadow can stay out of this because it took FOREVER for me to explain it to him. But I have had many people to use this and have very good results (more on that later)

The routine is very simple. It calls for 60 reps per bodypart. That's all. Not 60 reps per set, or 60 reps per exercise... but 60 reps total. No more. No less. We don't count sets, we don't count exercises, we just count reps. Reps are all that matter. You only get 60. And these reps are like money, so spend them wisely.

Let's take chest workouts for example. You could go in and do 3 sets of flat bench at 20 reps each and get 60 reps right off the bat. Is this an effective workout? No. Why? Because, although you may have "felt" the last 5 reps of those 20 rep sets, the first 15 was wasted. Think about it. Reps 1-15 didn't really add anything to you did they? Now you see what I mean by learning to make each rep count. On the flip side of the coin. You could come in and "try" to do 30 sets of 2 max reps each. Not that you could because you would lose focus by the 10th one.

In essence, the success or failure of your workout depends strictly on your use of each individual rep. To give you an example of a workout I would do this...

Chest (after warmup - warm up reps don't count)
Incline presses 3 sets 6 reps = 18 reps
3 sets medium width flat bench press 8 reps = 24 reps
now we are at 42 reps so far... only 18 more reps to go.
so how do I feel? If I did what I was suppose to do the first two exercises.. then I should feel tired. So I will opt for 2 sets 9 reps of flyes.
If I "wasted" some reps in the first two exercises and still have a lot of energy and do not feel my chest has been taxed throughly, then I would do 3 sets of 6 of a heavier exercise like incline hammer strength presses.
Or if I truly wasted the first 42 reps by using a weight not heavy enough or form not good enough, then I would do the last 18 reps as 3 sets of 6 nothing but pure negatives. A weight too heavy to even get one single rep with, and do negatives for 3x6.
If I am truly spent but still need to get my reps in, but just feel like anything else will be overtaxing my recovery system, then I go for variety.
1 set pec dec, 1 set bench press to throat, 1 set deep pushups, one set machine presses, etc... until the reps are gone.
Basically, by the half way point (30 reps), I can judge whether the last ones will be a pumping exercise or if I have been lazy the first 30 reps and need to bust my ass in order to make it work.

Now I judge this system as being successful, not because people come back and say "wow, I got stronger/bigger/etc..." although they do in most cases. Most people follow a set routine 3-4 exercises, 6-10 reps each... so when an odd one like this comes along.. they get thrown for a loop. Because it can be anywhere from 6-20 sets, varying rep ranges. So the shock can produce results. But the real way I consider it a success is when people come back and say "even though I made (or didn't make) any gains... I did LEARN that my body responds best to >>exercise<< when the rep range is >>number of reps<<. The routine forces you get creative in order to make progress. If you don't make progress, it is YOUR fault. Not the routine. You have to make it work, it doesn't work for you. You would not believe the number of people who are surprised that low reps on the cable flyes produce results. They are conditioned to thinking cable crossovers are a "cutting" or "shaping" exercise and need high reps.

I still follow this routine about 2 months every year. Not because of how my body responds to it, but rather how I tend to LEARN from it. The insight it imparts is what stays with me and I base my workouts for the rest of the year on.

It sounds very screwy, but you have to keep an open mind and just try it. Just for the learning experience. Try it two chest workouts and tell me whether you have noticed how much value you place on each rep afterwards. The absolute BEST reward this program has is forcing you to establish a mind/muscle connection and to STOP listening to your ego and start listening to your body.

Now my training the rest of the year is a bit more structured than this.

 

[from zero]

I just need a catchy name for it.

AAP's Routine of Excitement.

You're welcome. I'll expect a check in the mail.

 

[Mandinka2]

Ok, here is the program I "Invented"... so if Nelson or Bill PHillips or Bruce Kneller steals it... well you all read it here first.

And TheCornyShadow can stay out of this because it took FOREVER for me to explain it to him. But I have had many people to use this and have very good results (more on that later)

The routine is very simple. It calls for 60 reps per bodypart. That's all. Not 60 reps per set, or 60 reps per exercise... but 60 reps total. No more. No less. We don't count sets, we don't count exercises, we just count reps. Reps are all that matter. You only get 60. And these reps are like money, so spend them wisely.

Let's take chest workouts for example. You could go in and do 3 sets of flat bench at 20 reps each and get 60 reps right off the bat. Is this an effective workout? No. Why? Because, although you may have "felt" the last 5 reps of those 20 rep sets, the first 15 was wasted. Think about it. Reps 1-15 didn't really add anything to you did they? Now you see what I mean by learning to make each rep count. On the flip side of the coin. You could come in and "try" to do 30 sets of 2 max reps each. Not that you could because you would lose focus by the 10th one.

In essence, the success or failure of your workout depends strictly on your use of each individual rep. To give you an example of a workout I would do this...

Chest (after warmup - warm up reps don't count)
Incline presses 3 sets 6 reps = 18 reps
3 sets medium width flat bench press 8 reps = 24 reps
now we are at 42 reps so far... only 18 more reps to go.
so how do I feel? If I did what I was suppose to do the first two exercises.. then I should feel tired. So I will opt for 2 sets 9 reps of flyes.
If I "wasted" some reps in the first two exercises and still have a lot of energy and do not feel my chest has been taxed throughly, then I would do 3 sets of 6 of a heavier exercise like incline hammer strength presses.
Or if I truly wasted the first 42 reps by using a weight not heavy enough or form not good enough, then I would do the last 18 reps as 3 sets of 6 nothing but pure negatives. A weight too heavy to even get one single rep with, and do negatives for 3x6.
If I am truly spent but still need to get my reps in, but just feel like anything else will be overtaxing my recovery system, then I go for variety.
1 set pec dec, 1 set bench press to throat, 1 set deep pushups, one set machine presses, etc... until the reps are gone.
Basically, by the half way point (30 reps), I can judge whether the last ones will be a pumping exercise or if I have been lazy the first 30 reps and need to bust my ass in order to make it work.

Now I judge this system as being successful, not because people come back and say "wow, I got stronger/bigger/etc..." although they do in most cases. Most people follow a set routine 3-4 exercises, 6-10 reps each... so when an odd one like this comes along.. they get thrown for a loop. Because it can be anywhere from 6-20 sets, varying rep ranges. So the shock can produce results. But the real way I consider it a success is when people come back and say "even though I made (or didn't make) any gains... I did LEARN that my body responds best to >>exercise<< when the rep range is >>number of reps<<. The routine forces you get creative in order to make progress. If you don't make progress, it is YOUR fault. Not the routine. You have to make it work, it doesn't work for you. You would not believe the number of people who are surprised that low reps on the cable flyes produce results. They are conditioned to thinking cable crossovers are a "cutting" or "shaping" exercise and need high reps.

I still follow this routine about 2 months every year. Not because of how my body responds to it, but rather how I tend to LEARN from it. The insight it imparts is what stays with me and I base my workouts for the rest of the year on.

It sounds very screwy, but you have to keep an open mind and just try it. Just for the learning experience. Try it two chest workouts and tell me whether you have noticed how much value you place on each rep afterwards. The absolute BEST reward this program has is forcing you to establish a mind/muscle connection and to STOP listening to your ego and start listening to your body.

Now my training the rest of the year is a bit more structured than this.

LOL , thats interesting , because I have had a similar philosophy in that every set counts. Albeit in the past I didnt place quite the emphasis you have done so come Wednesday I will begin. Thankyou very much , check your sticky please.

 

[GoldenDelicious]

I simply dont buy that there is so much genetic variation out there. Chimpanzees have 98% identically genes , I think it is something less than 0.2% over the entire human populace. If you train like Dorian , eat like Dorian , take what Dorian did in terms of food and "supplements" and sleep like him then you should look something not entirely unlike Dorian. I will never use heavy cycles , but looking at AAP's natural pics makes you wonder and I believe that it is achievable.

having studied a lot of pharmacogenetics and pharmacogenomics, which are disciplines which govern inter-individual variance on response to any biological parameter (including response to exercise as well as to drug molecules), id have to put my money against you

the human organism is not only different to almost every other, but it is in a state of flux- what may have worked last year may not work this year.

anyway any reference to chimps via how similar their dna is to ours and then trying to link it to the variance between humans is a bit silly. compare the biggest person you know with the scrawniest or smallest, and youll see that your own theory doesnt hold wate
eg a pro african american basketballer with some little chinese peasant

cheers

 

[Mandinka2]

anyway any reference to chimps via how similar their dna is to ours and then trying to link it to the variance between humans is a bit silly. compare the biggest person you know with the scrawniest or smallest, and youll see that your own theory doesnt hold wate
eg a pro african american basketballer with some little chinese peasant

cheers

You may be right , I dont honestly know , I'm only postulating. But just to be fair , allow that same basketballer the same caloric intake as the Chinese guy and then compare.... we are speaking of genes here not environmental factors.

 

[mekannik]

Ok, here is the program I "Invented"... so if Nelson or Bill PHillips or Bruce Kneller steals it... well you all read it here first.

And TheCornyShadow can stay out of this because it took FOREVER for me to explain it to him. But I have had many people to use this and have very good results (more on that later)

The routine is very simple. It calls for 60 reps per bodypart. That's all. Not 60 reps per set, or 60 reps per exercise... but 60 reps total. No more. No less. We don't count sets, we don't count exercises, we just count reps. Reps are all that matter. You only get 60. And these reps are like money, so spend them wisely.

Let's take chest workouts for example. You could go in and do 3 sets of flat bench at 20 reps each and get 60 reps right off the bat. Is this an effective workout? No. Why? Because, although you may have "felt" the last 5 reps of those 20 rep sets, the first 15 was wasted. Think about it. Reps 1-15 didn't really add anything to you did they? Now you see what I mean by learning to make each rep count. On the flip side of the coin. You could come in and "try" to do 30 sets of 2 max reps each. Not that you could because you would lose focus by the 10th one.

In essence, the success or failure of your workout depends strictly on your use of each individual rep. To give you an example of a workout I would do this...

Chest (after warmup - warm up reps don't count)
Incline presses 3 sets 6 reps = 18 reps
3 sets medium width flat bench press 8 reps = 24 reps
now we are at 42 reps so far... only 18 more reps to go.
so how do I feel? If I did what I was suppose to do the first two exercises.. then I should feel tired. So I will opt for 2 sets 9 reps of flyes.
If I "wasted" some reps in the first two exercises and still have a lot of energy and do not feel my chest has been taxed throughly, then I would do 3 sets of 6 of a heavier exercise like incline hammer strength presses.
Or if I truly wasted the first 42 reps by using a weight not heavy enough or form not good enough, then I would do the last 18 reps as 3 sets of 6 nothing but pure negatives. A weight too heavy to even get one single rep with, and do negatives for 3x6.
If I am truly spent but still need to get my reps in, but just feel like anything else will be overtaxing my recovery system, then I go for variety.
1 set pec dec, 1 set bench press to throat, 1 set deep pushups, one set machine presses, etc... until the reps are gone.
Basically, by the half way point (30 reps), I can judge whether the last ones will be a pumping exercise or if I have been lazy the first 30 reps and need to bust my ass in order to make it work.

Now I judge this system as being successful, not because people come back and say "wow, I got stronger/bigger/etc..." although they do in most cases. Most people follow a set routine 3-4 exercises, 6-10 reps each... so when an odd one like this comes along.. they get thrown for a loop. Because it can be anywhere from 6-20 sets, varying rep ranges. So the shock can produce results. But the real way I consider it a success is when people come back and say "even though I made (or didn't make) any gains... I did LEARN that my body responds best to >>exercise<< when the rep range is >>number of reps<<. The routine forces you get creative in order to make progress. If you don't make progress, it is YOUR fault. Not the routine. You have to make it work, it doesn't work for you. You would not believe the number of people who are surprised that low reps on the cable flyes produce results. They are conditioned to thinking cable crossovers are a "cutting" or "shaping" exercise and need high reps.

I still follow this routine about 2 months every year. Not because of how my body responds to it, but rather how I tend to LEARN from it. The insight it imparts is what stays with me and I base my workouts for the rest of the year on.

It sounds very screwy, but you have to keep an open mind and just try it. Just for the learning experience. Try it two chest workouts and tell me whether you have noticed how much value you place on each rep afterwards. The absolute BEST reward this program has is forcing you to establish a mind/muscle connection and to STOP listening to your ego and start listening to your body.

Now my training the rest of the year is a bit more structured than this.

1) Anal-etics.

2) Body by Anal.

3) Shut up & lift you little bitch.



Here to help as always....

 

[Heahy Minister]

I also believe in making every rep count. I haven't been to the gym in a month and half because of an injury. At home all I got is one 25lbs dumbell. Sooo I decided to work biceps just for the hell of it. Now 25lbs is absolutely nothing and what I usually do at the gym is a lot more, but since that's all I had I used it. I focused and controlled every single rep slowly I was amazed how good an arm workout I had using nothing but the 25lbs dumbell.

 

[Lestat]

Thanks for the response AAP.

Can you give me a little more detail as to your diet?

 

[big_bad_buff]

I agree completely

People will always attribute their results to hard work.
I have never heard someone say "shit, I don't do fuck all and I look amazing."

Working out hurts - and therefore when you do it, you feel like you have accomplished something.
So it is very easy to say "I am working hard, I look amazing, therefore anyone that doesn't look amazing must not be working hard."

When I was younger I was determined that I would be an Olympic level runner. I thought it was just a matter of who wanted it more, and who was willing to put in the extra effort and train that much harder.
I would race until I would pass out - and I would win.

The problem is, that doesn't at all account for genetics. My genetics will always limit me to a set point. I can push that point to its limits - but that is all that I can do.

Saying that it is up to how hard you work out only applies to people with the same genetics. The one that does the better workouts will then perform better.
But someone with shitty genetics can't improve beyond their genetics - they can only max out what they have.

Nobody likes to hear that they can't do anything and would even see this as a defeatist attitude - but to the contrary - one should workout for themselves - don't set goals to be like someone else - set goals to be better than you have been before.

Don't follow - lead.

 

[tiger88]

AAp got some nasty snake sized viens


your inner thighs all ripped up too?

 

[big_bad_buff]

AAP

So do you generally do this 60 rep program for each body part? Meaning large and small, like 60 reps for a chest or back routine and the same for a shoulder or bicep workout?. Or do you cut back on the reps for smaller body parts? And I’m guessing here, but do you only work one body part each workout?

just kind of curious because I had a routine that looked kind of like this that I was doing for chest a year or so ago(not the 60 reps but concentrating on perfect form for 5 sets of 6) but only used it for a few weeks

 

[expletive]

Or maybe, it is much simpler than that. Maybe I just try harder than anyone else in the gym.

A lot of times people use the term "genetics" to really mean "lack of effort".

Or maybe, you manage your time/lifestyle so that distractions don't drain your focus/energy.