Not over training. Just under eating.

[Swole_2112]

Some of you might have heard of this concept before. I happen to believe it, but only to a point. I don't believe that one could do 200 sets per muscle group and their timely recovery would only be a matter of eating enough of the right foods. I do, however, believe that one could do a much larger number of sets than normal and experience good muscle growth through sufficient and proper nutrition.

I know this is somewhat contrary to popular theory, and I wouldn't have believed it either until I tried such an approach. I was advised to do 50 sets per muscle group. It seemed entirely to much but I was very frustrated with my lack of progress and was willing to try anything. So I started with the routine and started consuming large amounts of high quality calories. About three weeks later, I and everybody else started to notice the muscle mass increase. I had taken the 'lots of good calories' approach before, but hadn't done the kind of training I had just started. I think it was the combination of the two that did the trick.

Like they say, you can't argue with results.

 

[altimus]

sure it wasnt the swelling due to massive muscle tissue damage?? only kidding i agree that undereating is an epidemic! im going to sonic and scooping up a brown bag special, not exactly high quality cals, but cals indeed. peace

 

[SgtSlaughter]

Awesome!!

That's what it's about, shocking our bodies sometimes to stimulate growth... it does work. Sleeping is key as well as nutrition especially during very taxing routines such as that shock treatment!

What rep range did you use for the most part during your high set routine?

 

[Swole_2112]

Awesome!!

That's what it's about, shocking our bodies sometimes to stimulate growth... it does work. Sleeping is key as well as nutrition especially during very taxing routines such as that shock treatment!

What rep range did you use for the most part during your high set routine?

Useing back as an example, I'd pick five movements and do ten sets per movement. For any given movement, I'd do about 12-15 reps for sets 1-3, 8-10 reps for sets 4-7, and 6-8 reps for sets 8-10.

That's a good one, sleep. I completely forgot to mention the importance of it. Sleep is when your body does the majority of it's rebuilding. It's importance can't be underestimated.

I'd also like to add that being scientific in one's training is a good approach to take. But, one shouldn't forget the basics. So remember, eat big, train big, rest big.

 

[SgtSlaughter]

You speak the truth brutha, good to hear it!

Sounds killer... I haven't done a good shock to the system in a while, but just got off a strategic break of a few weeks. Can't wait to incorporate this when i'm not dieting... I think i'd litereratlly pass out if i tried while cutting, not enough nutrients at ALL, lol.

Great post bro... I hope alot of people read this. I'm sending K your way!

 

[*Bunny*]

I wouldn't have believed it either until I tried such an approach. ......Like they say, you can't argue with results.

^^ You are your BEST test subject. It's great that you gave it shot and it worked for you. How else would you know unless you try right?

 

[Lifterforlife]

What you did was shock your body with a different unique style of training. This will work for a while, but the body will adapt to it and the gains will cease. Overtraining can then become an issue.

This is the time it would be a perfect lead in to a less volume, more power scheme.

 

[Swole_2112]

You speak the truth brutha, good to hear it!

Sounds killer... I haven't done a good shock to the system in a while, but just got off a strategic break of a few weeks. Can't wait to incorporate this when i'm not dieting... I think i'd litereratlly pass out if i tried while cutting, not enough nutrients at ALL, lol.

Great post bro... I hope alot of people read this. I'm sending K your way!

Thanks for the K, bro. It is much appreciated.

 

[Swole_2112]

What you did was shock your body with a different unique style of training. This will work for a while, but the body will adapt to it and the gains will cease. Overtraining can then become an issue.

This is the time it would be a perfect lead in to a less volume, more power scheme.

Good call. Once the gains drop off, I'll give the high intensity-low volume approach a try.

 

[Lifterforlife]

The problem I have seen with folks who become "voulume junkies" is they can never stop doing this.

Trying to progress into a more "sensible" routine for instance becomes all but impossible to them, they start to feel like they are not doing enough.

Be careful of the need to be carried out of the gym every time you work out. It is addictive, and a hard habit to break.

 

[Makavelli]

Rule #1 in nutritional physiology: The body can only use so many nutrients at once. Anything consumed beyond that will be stored as fat. Remember that before you go pounding down food thinking your forcing your body to grow.

 

[Lifterforlife]

Rule #1 in nutritional physiology: The body can only use so many nutrients at once. Anything consumed beyond that will be stored as fat. Remember that before you go pounding down food thinking your forcing your body to grow.

I don't think that is a quite true statement. Hell, if that was the case, most of us would gain 20 lbs. at Thanksgiving alone!

If all nutrients are stored in some manner, you could never overeat. The body can actually handle large volumes of food in short time periods quite well.

 

[fortunatesun]

Short time periods being the operative phrase. Judging by observation, I'd say things work best when you have a range of intakes. Carb cycling for diet is, of course, well known. I think the same thing applies if you want to get big- not just carbs, but proteins and fats as well. Also if you vary the sources of these. I used to be a very dogmatic eater until actual experience made me realize that much like shocking your muscle for actual growth, the same can be done with your nutritional uptake. I realize you can't correlate involuntary/voluntary systems, but I've noticed worthwhile improvement. I don't know if the same holds true for everyone, but it works for me and makes eating more fun.

 

[javaguru]

I train muscle groups, except legs which I'm gifted, twice a week and got the best results.

 

[vin01]

I also do 2x a week and get the best results. I do back/bis/legs, chest/tris,rest,back/bis,chest/tris/legs, rest, rest - with the best results I have ever had.

 

[Lifterforlife]

Total agreement with the 2x a week protocol for the natural bodybuilder.

 

[DZLS]

The problem I have seen with folks who become "voulume junkies" is they can never stop doing this.

Trying to progress into a more "sensible" routine for instance becomes all but impossible to them, they start to feel like they are not doing enough.

Be careful of the need to be carried out of the gym every time you work out. It is addictive, and a hard habit to break.

i totally agree with this... i was never a volume junkie, but my volume was quite a bit higher than what i am doing on the 5x5... I STILL leave the gym feeling like i should be doind something extra...

it's training your mind as much as training your body, if not more...