Tell me what you guys think of this totally different training method.

[FreakMonster]

This is from a member on another forum named doggcrap:

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

 

[FreakMonster]

Some more training info:

Actually some of you who know of me probaly know I was talking about this same kind of training back about 7-8 years ago...Just in case any of you were confused every bodypart is hit 3 times in 9 days and advanced techniques such as rest pause is used (if it can be used)....Some exercises like hack squats and some back rowing exercises dont allow themselves to rest pausing too well. A sample coupld of days for me would be the following (im not including warmup sets--just working sets)
Day 1
CHEST:smythe incline 375 x 15 reps rest pause (RP)and 20 second static rep at end
SHOULDERS front smythe press-330 x 13RP
TRICEPS-reverse grip bench 315 for 15-20 reps rest paused
Back width: rear pulldowns to back of head 300 x 18RP (20 second static at end)
Back thickness: deadlifts straight set of 12-20 reps (less weight than ronnie coleman thats for sure--anyone see those 805lb deadlifts for reps he does?)

Day 2
BICEPS- dumbell curls rest paused for 20 reps
FOREARMS--hammer curls rest paused for 15
CALVES -on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS-lying leg curl rest paused for 15-20 reps and then 20 second static at end
QUADS-hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

DAY THREE IS OFF --Day four and five is same as day one with same concepts but different exercises (and again the same with days seven and eight)

every exercise is done with a controlled but explosive positive and a true 6-10 second negative phase. And the absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad (and every time i go into the gym i have to continually look back and beat the previous times reps/weight or both)---If I cant or I dont beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperiativeness to a workout. I have exercises I love to do and knowing I will lose them if I dont beat the previous stats sucks! But there is a method to this madness because when you get to that wall of sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop.....and you must turn to a different exercise and get strong on that one. And then someday you will peak out on that one too. You can always come back to that loved exercise in the future and youll start somewhat low and build up to a peak again--and trust me that peak will be far more than the previous one. Some exercises youll stay with and gain strength at for almost up to a year and some exercises youll be at the limit in 4 weeks and lose them but its all in the plan. I love reverse grip bench presses--knowing that I have to beat 315 for 17 reps rest paused or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 rest paused or if i stick with 315, I have to get at least 19 reps rest paused or so. If im feeling crappy or having an offday I might give myself a little leeway and allow myself another go at it next time around but thats it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again its all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.

 

[OKIE]

I tried this about 2 months ago and had good results. I like to switch back and forth between this workout and a more traditional one bodypart a week workout every few months.

 

[Themachine01]

I have been on doggcrapps routine for 3 months now and absolutely love it. I follow it to the "T" including the stretching and all. I will be switching back to my old routine to switch things up for a while then go back to it.

 

[FreakMonster]

I will be starting it next week and will post my results.

Here is another overview of his training routine:

need to say the following because I think some are getting confused about my training philosophy. And this is my fault because I stated how I train personally(I know my recovery levels pretty well). Whenever I train someone new I have them do the following --4 times training in 8 days---with straight sets. Sometimes with rest pause sets but we have to guage the recovery ability first.

Day one would be Monday and would be
Chest
shoulders
triceps
back width
back thickness

Day two would be wenesday and would be
biceps
forearms
calves
hams
quads

Day three would be friday and would be
chest
shoulders
triceps
back width
back thickness

(sat+sun off)

Day four would be the following monday and would be
biceps
forearms
calves
hams
quads

and so on wenesday friday monday wenesday etc.

Your hitting every bodypart twice in 8 days. The volume on everything is simply as many warmup sets as you need to do- to be ready for your ONE work set. That can be two warmup sets for a small muscle group or five warmup sets for a large muscle group on heavy exercise like rack deadlifts. The ONE work set is either a straight set or a rest pause set(depending on your recovery abilities again). For people on the lowest scale of recovery its just that one straight set---next up is a straight set with statics for people with slightly better than that recovery----next up is rest pausing (on many of the of movements) with statics for people with middle of the road recovery on up.

Three key exercises are picked for each bodypart (hypothetically we will use flat dumbell bench press, incline smythe bench press, and hammer press)---USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that point you change the exercise and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you eventually bench pressing 905 for reps obviously)---Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail---
As you progress as a bodybuilder you need to take even more rest time and recovery time. READ THAT AGAIN PLEASE AS YOU PROGRESS AS A BODYBUILDER IN SIZE AND STRENGTH YOU NEED TO TAKE EVEN MORE REST AND RECOVERY TIME. EXAMPLE: My recovery ability is probaly slightly better now than when i started lifting 13-14 years ago but only slightly...but back then I was benching 135lbs and squatting 155lbs in my first months of lifting. Now I am far and away the strongest person in my gym using poundages three to six times greater than when I first started lifting. With my recovery ability being what it is both then and now do you think I need more time to recover from a 155lb squat for 8reps or a 500lb squat for 8reps? Obviously the answer is NOW! This past year I have been really pounding the slag iron as heavy and hard as I can in preparation of trying to get onstage at about 252lbs early next year. That means a hard 300lbs to me offseason and im pretty damn close to that right now. The gains I have made in strength this past year even at my lifting level are nothing short of phenomenal (in my mind). With those strength gains comes the ratio of recovery factor. Whereas a year ago i was training 2 on one off 2 on one off and getting away with it with extreme stretching etc....about 2 months ago i took an extra day off on the weekend because of work obligations and I just started to feel somewhat tired because of how heavy my weights were. If my strength keeps progressing at this level I am eventually going to have to train Monday Wenesday Friday Monday Wenesday Friday like outlined above simply because I am reaching poundages that are so far and away above my beginning weights-I have to take the neccesary recovery precautions. I am still training as often as I possibly can per bodypart--thats key to me. The more times I can train a bodypart in a years time and recover will mean the fastest growth possible! Ive done the training a bodypart every 10 days system in the past and while recovering from that--the gains were so slow over time I got frustrated and realized the frequency of growth phases(for me)was to low. I want to gain 104 times a year instead of 52--the fastest rate that I can accumalate muscle (YET AGAIN WITHIN ONES RECOVERY ABILITY-I CANT SAY THAT ENOUGH)
In the past 4-5 years that I have been slowly changing my philosophies of training Ive been gaining so fast the last couple of years its been pretty amazing. Ive got my training down to extremely low volume (a rest pause set or ONE straight set) with extreme stretching, and with recovery issues always in the back of my mind. Like Iron Addict I realize the number one problem in this sport that will make or break a bodybuilder is overtraining. Simply as this--you overtrain your done as a bodybuilder gainswise. Kaput. Zip. A waste of valuable time. But I also think there is a problem with underfrequency (only if you can train hardcore enough with extremely low volume to recover)--As stated in an earlier post I skirt right along the line of overtraining--I am right there...ive done everything in my power (Stretching, glutamine, "super supplements", sleep)to keep me on this side of the line and its worked for me. I believe everyone has different recovery abilities--the job of a bodybuilder is to find out what their individual recovery ability is and do the least amount of hardcore training to grow so they can train that bodypart as frequently as possible. For anyone who wants to follow my lead that would mean starting out with straight sets training 4 times in 8 days and strictly guaging yourself recovery wise with every step up you take (statics, rest pauses)--i hope this clears some things up

 

[LivinLarger]

I have been on it for 3 mos now and I love it. I do think it is the most efficient way to get huge.

 

[nikolai_bolkov]

I did it for a few 9 day iterations and my body got blasted...unfortunately I didn't stick to it.

Going back on and now it's for real.

 

[Vítor Rage]

BUMP FOR MORE INFO.

THIS SOUNDS REALLY INTERESTING.

I´LL GIVE IT A TRY , START NEXT WEEK.

 

[TraxZBT]

i have read great things about this program. Going to try it once I finish up my current program.

 

[champion]

i use it and his other methods