Serious Growth

[Hannibal]

Well let's see if I can answer your questions.

#1 There are only three variants, and variant two does not mean doing variant one twice. Each variant is divided slighty different.

#2 That is 45min per session max.

#3 They recommend that isolation and machine movements represent no more than 30% of the volume

#4 When lifting more than once a day you should rest a minimum of 40 minutes between sessions. The more you can space out your workouts the better your results.

Now for those of you that are interested in the other variants I am in the process of typing them out. I will send them to those who ask.

Also a word of advice to those of you that plan on trying this workout. You will be sore for the first week or two. You might even lose some strength, but stay with it. When you lower the volume in the fourth week your body will compensate for that...ie growth.

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"We must either find a way or make one."

 

[Hannibal]

The program also recommends some post workout techniques to aid in recovery.

#1 Six minute low level "cool down" session- NOT AEROBICS!!! The function of the cool down session is to quickly recover the ATP stores within the muscle. (Such as a light bike ride, stairmaster or even a brisk walk.)

#2 Post-workout recovery massage- The book includes a very detailed chapter on recovery massage for each bodypart. No way for me to post this.

#3 Cold and Hot Alternating Shower- This technique consists of alternating cold-hot showers to be performed after a workout in the following sequence; COLD-HOT-COLD-HOT-COLD (cold/30seconds--hot/1minute)

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"We must either find a way or make one."

 

[Pec]

Hey Hannibal. Do you think that you could send me a copy? I appreciate you taking the time to help fellow lifters. Thanks dude!!
[email protected]

 

[calvesodeath]

I hate to add to your list of things to do but this sounds too good to pass up. I too would like a copy. Thanks

 

[Hannibal]

Well I am finally finished. Hope everybody got what I sent out. Now leave me alone you animals!!...J/K
Seriously let me know if you have any questions, or if anyone else wants a copy let me know.


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"We must either find a way or make one."

 

[doppelganger]

sorry to do this to you hannibal, but can i get a copy, too? you know, they have a "Serious Growth 4." you might want to check out the OTS website for the ad.

 

[DJackal]

Hi Hannibal, I would like to get a copy of that routine. My email address is [email protected]. Thanks in advance

 

[bexner]

If it's not too much trouble, could you send a copy my way too? [email protected]

 

[ERROTIK ONE23]

Nice me 2.

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One Day Ull C What I Waz Alwayz Meant 2 B....23.

 

[latona]

could one of you guys send me a copy of this routine, too? Sounds interesting.

thanks!
[email protected]