(Old School)Growth Stimulator Program- Has Anyone Tried It???

[Texas Ranger]

Guys, I seen this program on the ISS Research website and it looked pretty interesting. I wondered if anyone here tried it or something similar to it before? It incorporates high rep Squats with light, high rep Dumbbell Pullovers. It's supposed to be REALLY good for mass. Tell me what you think. Here it is-http://www.issresearch.com/omag/tr_20repsquats.html

 

[NWinters]

no deads!!!!!!! How can one possibly be massive without deads?!?!?!?!?!?

 

[Texas Ranger]

Yeah, I know. I LOVE deads, too!! But, you are doing HEAVY high rep squats twice a week, though.

 

[NWinters]

i hate doing anything over 8 reps, i might try it someday.

 

[Debaser]

It really pisses me off that they didn't credit Randall Strossen, who they completely ripped the routine from (check out the book Super Squats).

BTW, do stiff-legged deadlifts instead of hamstring curls. That way you'll have at least some form of deadlift in your routine.

I posted about 20-rep breathing squats earlier, check it out.

 

[Debaser]

I must add though that this program would be a HUGE benefit for most of the people here, causing them to grow faster than they thought possible. I would alter their version slightly, to something like this:

Day 1:

1 x 20 breathing squats
1 x 20 pullovers (start with 10 lbs, you'll never need more than 25; this is a STRETCHING maneuver)
1 x 10 stiff-legged deadlifts
1 x 12 calf raises DC style

Day 3:

2 x 5 bench press
2 x 5 overhead press
1 x 10 chins
1 x 10 rows
2 x 5 curls

 

[Lord_Suston]

would be good for a change in routine, but for maximizing explosive power I think it would hinder performance but really good on adding size. But I really like hitting white fibers and that rep range stimulates mostly pink, some whit and some red. But most people don't have an abundance of white so this routine might work well

 

[Debaser]

Well, it is admittedly a program for adding size and strength, but isn't that the focus of 95% of the people here?

 

[Lord_Suston]

it is very much so and would benefit many people if the use this every third training cycle. I mean you body can only handle so much weight untill you put on more mass yourself. SLDL with a trap bar really helps BTW, try it sometime from a platform

 

[slobberknocker]

It really pisses me off that they didn't credit Randall Strossen, who they completely ripped the routine from (check out the book Super Squats).

BTW, do stiff-legged deadlifts instead of hamstring curls. That way you'll have at least some form of deadlift in your routine.

I posted about 20-rep breathing squats earlier, check it out.

Good book. I read that and did that routine a few years ago in high school. 20 rep squats are very hard. It was a fun routine though.

 

[powerforward]

the only thing that bothers me about the routine, is that they tell you to do dumbell pullovers to expand the rib cage. you can't expand the rib cage.

other than that it looks like a good simple routine. if squats are the core or your workput program rarely can you go wrong.

 

[Debaser]

I've heard many accounts that you can expand the rib cage...I'm still looking for conclusive proof that you cannot...does anyone have it?

 

[NWinters]

when i do pullover i feel it in my lats, not my ribs.......hmmm, but squats i heard can increase lung capacity!!!!

 

[Debaser]

There are 2 types of pullovers. The one described here, you lie on a bench with your feet on the bench as well (this will keep your back more flat). Hold an exercise bar (or dumbell) at arms length straight up. Then inhale deeply as you lower it to about parallel to the ground. Your arms stay straight the whole time. Then exhale returning to the top. You only need 10-20 lbs (no more than 25-30 if you're advanced even) as this is a stretching maneuver.

 

[NWinters]

i also notice when i do pullovers it brings back the wind in me much faster, more like a refreshing feeling.

 

[revexrevex]

Debaser I am doing something similar to this. What do you think about this?

Day 1
-----------------
Squat or Front Squat - 2 sets
SLDL - 1 set
Calf raise - 3 sets
Heavy Abs

Day 2
--------
Incline Bench or Flat Bench or Dumbell Bench - 1 set
Dumbell / Barbell Military Press - 1 set
Tricep Lockouts/Board Presses - 2 sets

Day 3
--------
Cleans / Rack Deadlifts / Deadlifts - 1 set
Bentover Rows - 2 sets
Pullups/Chinups - 1 set
Bicep Curl - 1 set

 

[revexrevex]

Forgot that reps range from 1 - 8 and there is mandatory increase in either reps or 5 lbs every workout.

 

[Debaser]

That sounds like it should work really well, I was going to say before you typed out the rep range that 1 set of squats would be sufficient (if you tried the 20-rep set you don't even want to think about weights for quite awhile)

 

[Zander1983]

Debaser I am doing something similar to this. What do you think about this?

Day 1
-----------------
Squat or Front Squat - 2 sets
SLDL - 1 set
Calf raise - 3 sets
Heavy Abs

Day 2
--------
Incline Bench or Flat Bench or Dumbell Bench - 1 set
Dumbell / Barbell Military Press - 1 set
Tricep Lockouts/Board Presses - 2 sets

Day 3
--------
Cleans / Rack Deadlifts / Deadlifts - 1 set
Bentover Rows - 2 sets
Pullups/Chinups - 1 set
Bicep Curl - 1 set

Can't fault that You've got it sorted.

 

[slobberknocker]

Debaser I am doing something similar to this. What do you think about this?

Day 1
-----------------
Squat or Front Squat - 2 sets
SLDL - 1 set
Calf raise - 3 sets
Heavy Abs

Day 2
--------
Incline Bench or Flat Bench or Dumbell Bench - 1 set
Dumbell / Barbell Military Press - 1 set
Tricep Lockouts/Board Presses - 2 sets

Day 3
--------
Cleans / Rack Deadlifts / Deadlifts - 1 set
Bentover Rows - 2 sets
Pullups/Chinups - 1 set
Bicep Curl - 1 set

I like that bro.

 

[Texas Ranger]

I like the program you put together, Debaser. I think adding 2 sets of Tricep Extensions would be VERY beneficial after the curls.

 

[Debaser]

I don't usually isolate my triceps, but when I do, I suggest close grip bench presses as opposed to tricep extensions. But I'm sure you'd still do fine