The Variety/Muscle shock myth

[alwayson4]

I am the strongest, and biggest guy in my gym. I am 5'9", and weigh 200, 5% bodyfat, all natural. I am also a scientist.

What you need to do, is stick to squats (all the way down to the floor, flat shoes), deadlifts (flat shoes), bench press, military press, pullups, dips. Stuff like that. Create your own breakdown, on how you want to split it up during the week.

Here is the important part. The KEY. The science.

First four weeks:
2 sets of each excercise at 12 reps. Always bump up weight from the last day you tried that exercise. But keep the same weight during one particular session. Does this make sense?

Next four weeks:
3 sets of each movement at 8 reps. Always bump up weight from the last day you tried that exercise. But keep the same weight during one particular session. (except for warm up sets. Obviously those will be lower weight. )

Next four weeks:
4 sets of 6 reps. Always bump up weight from the last day you tried that exercise. But keep the same weight during one particular session.


Big mistakes I see in the gym:
Not bumping up weight from last week, or earlier that week (however you set up your schedule)

Changing excercies for "muscle shock". The science does not support this. If you want to change excercises, change after the 12 weeks. And then stick with those for a while.

Not increasing the number of sets, in conjuction with lowering the reps, every 4 weeks

Not doing squats all the way to the ground.

 

[cmarcell]

Sounds like a variation of a HST routine.

 

[alwayson4]

I don't recall HST increasing the number of sets every 4 weeks (with a lower amount of reps) systematically like how I outlined. This is the most important part.

I may be wrong. I don't spend that much time on the internet on various training methods. Not a teenager anymore by a long shot. Late twenties.

 

[*The_West*]

what kind of scientist are you?

 

[alwayson4]

I went to med school for a while. But it was too much work. Plus my whole family are doctors, and I hate doctor assholes.

I (eventually) went into PhD for biology. Not finished yet, but on the way. I have a masters in bio, from mostly the credits I had in med school

 

[*The_West*]

fair enough. anyone who can get to 5% bf natty obviously knows a thing or two.

 

[alwayson4]

Well I run ephedrine (only 12.5 mg per day) and caffeine occasionally. Does that still count as natural?


You can't really get low bodyfat without pharmaceutical help, because you should always be eating big.

Anway, I only check into this forum, every couple of years....so good luck to everyone.

 

[*The_West*]

yeah i reckon that still counts as natty lol.
i guess when talking achieving low BF natty, genetics/metabolism would also play a big part.

 

[cmarcell]

So why not hit us up with what you're doing in terms of putting it all together.

 

[OneBreath]

HST increases the weight each workout. For each 2 week "micro cycle" that you suggested, HST has you doing your maximum for that rep range on the last (6th workout). Then from that workout you subtract 5 or 10 lbs for each day to plan out the load for the previous 5 workouts. The result is slowly increasing load with high frequency.

I'm trying this right now and really liking it (I squat/dead/bench/military every mon/wed/fri).

Good shit alwayson.

 

[alwayson4]

Oh yeah, doesn't HST increase frequency or something like that? Like hitting chest once a week, and then twice and then three times a week

My memory is coming back.....


My routine does NOT do anything like this.


Also, I do not remember an emphasis on increasing work sets in HST.

 

[alwayson4]

Also with the exception of squats, I do not do an excercise more than once per week

Monday: Squats, bench press, deadlifts

Wednesday: Squats, incline dumbbell bench press, pullups, dips, military press


I only go to the gym twice a week....lol. On cardio days, I run outside.

 

[OneBreath]

Here is my current 2 week / 10 rep HST minicycle

After these 2 weeks i'll go into another 2 weeks but with 3 sets of 5 reps (instead of 2 sets with 10 reps).

So the volume stays somewhat consistent but the weight gradually increases. Then of course the weight really increases when i drop to 5 reps instead of 10.

I think the typical HST cookie cutter cycle posted on their site is 2 weeks of 15 reps (1 set), 2 weeks of 10 reps (2 sets), 2 weeks of 5 reps (3 sets), then 2 weeks of 5 reps with negatives or drop sets.

This is followed by a week of deconditioning. Then repeat.

We'll see how it goes, so far i'm liking it.

 

[OneBreath]

Here is my current 2 week / 10 rep HST minicycle

After these 2 weeks i'll go into another 2 weeks but with 3 sets of 5 reps (instead of 2 sets with 10 reps).

So the volume stays somewhat consistent but the weight gradually increases. Then of course the weight really increases when i drop to 5 reps instead of 10.

I think the typical HST cookie cutter cycle posted on their site is 2 weeks of 15 reps (1 set), 2 weeks of 10 reps (2 sets), 2 weeks of 5 reps (3 sets), then 2 weeks of 5 reps with negatives or drop sets.

This is followed by a week of deconditioning. Then repeat.

We'll see how it goes, so far i'm liking it.

 

[dabuffguy]

I am the strongest, and biggest guy in my gym. I am 5'9", and weigh 200, 5% bodyfat, all natural. I am also a scientist.

What you need to do, is stick to squats (all the way down to the floor, flat shoes), deadlifts (flat shoes), bench press, military press, pullups, dips. Stuff like that. Create your own breakdown, on how you want to split it up during the week.

Here is the important part. The KEY. The science.

First four weeks:
2 sets of each excercise at 12 reps. Always bump up weight from the last day you tried that exercise. But keep the same weight during one particular session. Does this make sense?

Next four weeks:
3 sets of each movement at 8 reps. Always bump up weight from the last day you tried that exercise. But keep the same weight during one particular session. (except for warm up sets. Obviously those will be lower weight. )

Next four weeks:
4 sets of 6 reps. Always bump up weight from the last day you tried that exercise. But keep the same weight during one particular session.


Big mistakes I see in the gym:
Not bumping up weight from last week, or earlier that week (however you set up your schedule)

Changing excercies for "muscle shock". The science does not support this. If you want to change excercises, change after the 12 weeks. And then stick with those for a while.

Not increasing the number of sets, in conjuction with lowering the reps, every 4 weeks

Not doing squats all the way to the ground.

Pics plz.





Sometimes you can't bump up the weight from the previous workout. Just because you didn't increase the weight and/or reps, doesn't mean you won't grow or improve.

Your body doesn't adapt in strength and size 100% to a certain weight and # of reps after only one workout. You could do the same weight and reps for 3 or 4 workouts and still grow and become stronger. Obviously, if you could do more weight and/or reps, that would be better. But if you don't do it, it's not a "mistake".

And you don't have to do squats ATG either. I do myself, but it's not a "mistake" to not go ATG.

 

[alwayson4]

Hi there,


You just reminded me of a key priniciple. You must always increasing weight scientifically speaking, for muscle hypertrophy. You need to mathematically calculate it out, so you are hitting your maxes and beyond towards the end. The last four weeks are where all the magic happens.

So if you do proper mathematical planning, you do not run into the above problem.

 

[dabuffguy]

Hi there,


You just reminded me of a key priniciple. You must always increasing weight scientifically speaking, for muscle hypertrophy. You need to mathematically calculate it out, so you are hitting your maxes and beyond towards the end.

So if you do proper mathematical planning, you do not run into the above problem.

You can increase reps for hypertrophy as well. It doesn't always have to be more weight. More volume can also do the trick.

 

[WiggyWild]

What type of specialization are you looking into alwayson? Where are you going to school. I too am pursuing my Ph.d. at the University of Kentucky college of medicine and I am thinking about specializing in cell signaling.

However, even with access to and a decent understanding of peer reviewed articles, I find that class work (even physiology) and the articles don't always translate to the gym. I am kind of wary of articles in sports science because I feel that sometimes their funding gets in the way of their results.

For example, I read an article today that said that only about 15g of protein can be absorbed at one time.

Who here agrees with that? I guarantee almost no one.

BTW I finally stalled off all my lifts on an intermediate 5x5 program. Do you guys think it would be better to transition into an HST or WBB type of program, or reset about 3 weeks and continue with what's working? My joints are hurting...

 

[alwayson4]

Well I am talking about what works the best for ME after 10 years of serious training as a natural.

Believe me, you do not have to tell me that much of science is bullshit. Half the research I do is bullshit.

 

[dabuffguy]

pics plz.

^^^^ :d

 

[rnch]

"this thread IS useless without pics"

 

[bblazer]

I have the smallest penis in my gym but my sack hangs really, really low because I am an old guy, and I have a masters in biochem and a BS in CompSci.

I am only the second or third strongest in my gym, and I am 255 @ 16-19% bf depending on the day.

And if anyone asks, I am all natural.

B-

 

[alwayson4]

If you use gear, you can train in different ways than what I posted.....for sure

If you use gear, whatever I posted would be irrelevent

 

[bblazer]

Oh yea, I forgot.

I think Crocs look gay too.

And everyone here has a free pass to punch me in the body part of their choice if they ever see me using a swiss ball for anything other than throwing at some one curling in the squat rack.

One more thing. Monolifts are for pussies. Man up and walk the friggin weight out.

B-

 

[bblazer]

If you use gear, you can train in different ways than what I posted.....for sure

If you use gear, whatever I posted would be irrelevent

Who said anything about gear? WTF are you talking about? Not only do I not know anything about it, I don't know anyone who does.

Are you a cop?

B-

 

[alwayson4]

I was just making a general comment. AAS changes so many signaling pathways, that my routine would be pointless for someone on AAS.

 

[bblazer]

I was just making a general comment. AAS changes so many signaling pathways, that my routine would be pointless for someone on AAS.

I had a shitload of human grade test at one point, but I threw it out, after I got religious. I sort of regret it.

So are you saying my routine sucks? You don't even know me.

B-

 

[alwayson4]

I am not even in a direct conversation with you. I am just making general comments.

 

[bblazer]

I am not even in a direct conversation with you. I am just making general comments.

Are you questioning my patriotism?!

I wear a Red, White and Blue Inzer belt my friend.

I am not a Communist. Don't ever say that again.

B-

 

[dabuffguy]

Blazer, chill out bro.

Everyone has a right to speak their mind. You don't need to mock him in the process. Don't start with the bullshit.

 

[bblazer]

Blazer, chill out bro.

Everyone has a right to speak their mind. You don't need to mock him in the process. Don't start with the bullshit.

OK, I won't. You're right.

But that first post was sssssssoooooooo tempting I couldn't stop myself.

B-

 

[WiggyWild]

I have the smallest penis in my gym but my sack hangs really, really low because I am an old guy, and I have a masters in biochem and a BS in CompSci.

I am only the second or third strongest in my gym, and I am 255 @ 16-19% bf depending on the day.

And if anyone asks, I am all natural.

B-

What exactly is your profession B? I crack up everytime I read your posts and I think you are one very funny bro. Don't take this personally, but I think you can handle some good natured jabbing since you dish it out a lot so here it goes:

A) I believe your post about your dick and
B) Where I come from a masters means: I was unable to finish my Ph.D because the dissertation made me shit my pants and/or the Ph.D. committee did not like my thesis of injecting monkey test into my ass to improve my weak glutes. Perhaps it wasn't like that in the 50's.

I seriously hope you commies know how to take a joke and BTW I'm not from KY so shoeless comeback comments will kinda lose their appeal!!!

 

[Jocques Straap]

LMAO @ this thread!!! -Waiting for pics.


- After rereading, what is the point of this thread? I don't get it. All l see is a some standard, well known generalities about weight training stated by the OP.

Is there a question being asked?
Are we suppose to dispute that you need to add weight to the bar, maintain/increase volume and stick to core lifts?

I think I'm going to go see what Blazer is talking about training other body parts, cause doing something other than curls is new to me.

 

[bblazer]

What exactly is your profession B? I crack up everytime I read your posts and I think you are one very funny bro. Don't take this personally, but I think you can handle some good natured jabbing since you dish it out a lot so here it goes:

A) I believe your post about your dick and
B) Where I come from a masters means: I was unable to finish my Ph.D because the dissertation made me shit my pants and/or the Ph.D. committee did not like my thesis of injecting monkey test into my ass to improve my weak glutes. Perhaps it wasn't like that in the 50's.

I seriously hope you commies know how to take a joke and BTW I'm not from KY so shoeless comeback comments will kinda lose their appeal!!!

My profession exactly, is I am a teacher. I teach welding and furniture making at the HS level, and I teach CompSci and various programming languages at one of the local colleges.

Believe it all. I never lie. What's the point. At my age you can't remember what you said 10 minutes ago so telling the truth is your only option.

You also nailed it about the dissertation. I thought "I have to do what?" and after all that work and forking out all that money I can get a job that pays me $1500 more a year and more is expected of me? Oh, and I have to keep doing research and writing to keep that job until some douche bag decides I get tenure. No thanks.

Life is wwwwwwaaaaaaaayyyyyyyyy too short to be taken with any bit of seriousness.

B-

 

[bblazer]

LMAO @ this thread!!! -Waiting for pics.


- After rereading, what is the point of this thread? I don't get it. All l see is a some standard, well known generalities about weight training stated by the OP.

Is there a question being asked?
Are we suppose to dispute that you need to add weight to the bar, maintain/increase volume and stick to core lifts?

I think I'm going to go see what Blazer is talking about training other body parts, cause doing something other than curls is new to me.

I say mix it up, and grab the 15 lb ezcurl and do your curls while sitting on a swiss ball. You'll get ripped. Make sure you do them facing a mirror for proper form.

B-

 

[Jocques Straap]

I'm concerned because the 15's in my gym are green in color. I though that maximum gains come from using pink ones? Don't tell me I'm going to have to change gyms again.

Also, what about tri kick backs? I really want to get rid of this flab on the back of my arms.

 

[lockdownd7]

I don't think I've ever seen anyone use the word "science" so much without actually providing any scientific data. I also don't think I've ever seen so many generalizations passed off as fact. So.....this is a joke, right? Not very funny though.

 

[WiggyWild]

I say mix it up, and grab the 15 lb ezcurl and do your curls while sitting on a swiss ball. You'll get ripped. Make sure you do them facing a mirror for proper form.

B-

LMAO must be done in a squat rack for protection though!

 

[ps34eva]

^

 

[ps34eva]

^