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EAST_COAST_BODYBUILDER
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This little piece was copy clipped from another board the overall post is about 6 pages long covering many different issues, but this is what was in there about training. I personally have never trained like this and find it very intersting, and am curious as to if it would really work. Any ones opinion would be greatly appreciated. thanks. train hard and be safe.
EAST_COAST_BODYBUILDER
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
EAST_COAST_BODYBUILDER
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
