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

[Golden_Muscle]

That sounds pretty interesting. Good thread bro!

 

[FreakMonster]

Here are the extreme stretching exercises that help out extremely with this type of training:

chest=flat bench 90lb dumbells chest high--lungs full of air--first 10 seconds drop down into deepest stretch and then next 50 seconds really push the stretch (this really really hurts) but do it faithfully and come back in this message board in 4 weeks and tell me if your chest isn't much fuller and rounder

triceps-seated on a flat bench-my back up against the barbell---75lb dumbell in my hand behind my head(like in an overhead dumbell extension)--sink dumbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbell down with the back of my head

shoulders-this one is tough to describe--put barbell in squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painfull--then roll your shoulders downward and hold for 60 seconds

biceps--just like the above position but hold barbell palms down now (hands on top of bar)--sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down--60 seconds--I cannot make it 60 seconds--i get to about 45--its too painfull--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung

back--honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--i think 2 minutes 27 seconds was my record--but my back width is by far my best bodypart--i pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it

hamstrings--either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painfull 60 seconds or another exercise I could only show people and not type here

quads--facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads dont look alot different than they used to

calves--my weak bodypart that i couldnt get up too par until 2 years ago when i finally thought it out and figured out how to make them grow (with only one set twice a week too) I dont need to stretch calves after because when i do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (i always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank god

 

[FreakMonster]

Another post on the importance of high protein and consuming lots of calories for muscle growth:

I'm going to give you some observations as Ive been around this sport for a long time and seen too many competitors and what they do--and you can do what you want with it

1)Ive seen black guys gain bigtime muscle eating the crappiest diets in the world and the most half ass workouts you would ever see due to their incredible genetics

2)I havent seen a black guy yet with incredible genetics who didnt have to eventually boatload the food to get above that 260lb mark and into the superhuge pro 300lbs plus range (vic richards, ronnie coleman etc(8000-10000 calories a day as per his interview in latest musclemag intl)

3)ive seen a million and one bodybuilders with good genetics get into the 210-230LB (stripper look) range with nutrient dense 2800 calorie diets and heavy drugs but then top out at that 210-230lb range (and not know why they cant get any bigger)

4)Ive seen people with incredible genetics build muscle on 200-250 grams of protein a day (nasser el sonbaty, flex wheeler, paul dillet and some other incredibly gifted pros --remember i said gifted PROS)

5)The people out there who have incredible genetics are so very few and far between its pathetic

6)Ive seen millions of people training for years eating squeaky clean nutrient dense low volume food diets with average genetics who never get bigger--ever

7)ive seen superheavy powerlifters who gain alot of bodyfat with muscle in the offseason, diet down and CRUSH everyone in their area in bodybuilding shows

Ive never seen a white elite bodybuilder with slightly above mediocre genetics get superhuge without boatloading protein in the 500 and upward gram range (jimmy mentis, I also put Greg Kovacs in here as he isnt even close to colemans or wheelers genetics, kamali, palumbo, mike francois etc)

9)Ive seen too many bodybuilders who are stuck at the same size and think the problem is their drugs, their training, everything else except their diet.

10) Nine out of ten times when i help someone who is stuck as a bodybuilder--getting their protein grams up to 500 from the 280 or so they were eating sends them into muscle accumalation overdrive.

11) Very rarely have I seen a person who could stay incredibly shredded in the offseason and gain bigtime muscle at the same time (and again the only ones Ive seen do it are black guys)

12)ive seen alot of natural guys who eat incredibly clean all year long put on 1-2LBS of muscle a year (great in 5 years they will be 5-10lbs heavier)

13)Thinking off the top of my head I cannot think of a over 250lb bodybuilder onstage who eats less than 400 grams of protein except nasser el sonbaty (who by the way hasnt gotten any larger for about 5 years) and Dillett

14)How many millions of bodybuilders with average genetics are using the same drugs, training the same way as each other and eating 200 grams of protein a day--alot!!! How many of those guys have 4lbs of muscle per inch of height?

I personally am an overkill guy---I would much rather maybe take in too much protein and excrete the excess than worry about taking in inadequate amounts of protein and losing out on muscle mass I would of gained and wasting these workouts (that Im killing myself with)---I'd rather use cardio and low/trace carbs after 6pm to keep my bodyfat levels in check than be safe and take in 2500 calories and worry about half filled glycogen stores or worse yet catabolism of muscle. My mindset is to turn someone into a machine--heavy weights, high protein, filled glycogen stores, use the treadmill to solve the excess--it sure as hell isnt easy but its the fastest way Ive found to get someone from point A to point B. And woody if you think a 6 foot 170lb man with average genetics can turn himself into a 6 foot 300lb superheavyweight bodybuilder on 2500 calories a day, and 200 grams of protein a day your sadly misinformed. You can look at world class powerlifters in the lower (under 200lb)classes. They are lifting shit heavy, many are using boatloads of drugs, why the hell arent they getting dramatically bigger if thats all thats needed? Food thats why. Now you put a superheavy 360lb powerlifter on the treadmill 6 times a week for 45-60 minutes a day and low trace carbs after 6pm and Ill show you a massive bodybuilder in about 3 months.

Sidenoteata from Tarnpolosky with European athletes shows that massive protein intakes of up to 3.5 g/kg further increase lean mass gains. In the early 1970’s, a study of weightlifters showed that these athletes needed at least 2.2 gr/kg. Two decades later Russian research demonstrated better muscle increases with 4.2 gr/kg.

 

[FreakMonster]

More info on diet:



I dont like people counting carbohydrate grams in the offseason--I think thats too much detail and busy work and leads to people abstaining from taking in carbs when their glycogen stores are low..Eating 400-500 grams of protien is hard and sometimes your not too hungry after pounding that protein portion down first.

I like people to do this at their meals
1)pound down the protein amount they must get in first for that meal
2)add flax or olive oil to that meal if it allows it..i.e. protein drinks etc (and its before 6pm)
3) finally eat carbohydrates to satisfy any other hunger pangs at that meal and dont worry about grams! If you cut your carbs off at 6pm the nite before you can pound raisin bran at breakfast and pasta at lunch etc etc your not going to have to worry about it (your going low carb after 6pm again tonite) Offseason you shouldnt feel like your abstaining or dieting--hell if you want 25 chocalate chip cookies--pound them down at 2pm (after you downed your protein drink first)

After 6pm worry about carb grams--keep them low to trace--just delete potatoes, pasta, bread, cereals after 6pm and boatload all the corn, peas, or vegetables you want with your (after 6pm) protein sources.

I dont know about you guys but I can put away the food (hell my name is up on a plaque at a restraurant 16 times out of 23 people for wolfing down this meal called "THE HE-MAN SPECIAL") but with 550 grams of protein coming in I still have trouble getting enough carbs in sometimes-I have to almost force feed myself ---Im just not that hungry by the time I down that huge steak to suck down huge amounts of pasta (especially at 6 meals a day pace)----My opinion is use carbs only to satisfy the rest of your hunger before 6pm and the veggies to satisfy hunger after 6pm and dont worry about counting carb grams.

 

[hardrock]

I have been thinking about doing this since I first read about it a couple months back. I just started a low volume/high intensity workout about a month ago and have been getting stronger at every workout.



My question is how would this workout change(if at all) while "on", or is this meant for doing while "on".

 

[FreakMonster]

I have been thinking about doing this since I first read about it a couple months back. I just started a low volume/high intensity workout about a month ago and have been getting stronger at every workout.



My question is how would this workout change(if at all) while "on", or is this meant for doing while "on".

No this workout is for whether you are on or off at the time.
As far as cycling goes he recommends a 4 on 2 off cruising with 200mg of Test a week and clomid/hcg.

I like to see people use nolvadex clomid arimidex and hcg if they can when cruising or at least some of those--
ONE THING I ALSO WANTED TO MENTION TO YOU IS THAT THE 4 WEEK BLAST AND 2 WEEK CRUISING IS NOT SET IN STONE. Its all a matter of knowing your body--when you start to feel lethargic, emotional, appetite is down etc etc---this is usually the telltale signs of hpta impairment --its then time to cruise and get a semblance of hormonal balance back. IF YOUR ON WEEK 4 OF BLASTING AND FEEL YOUR STILL GAINING STEADILY BY ALL MEANS CONTINUE BLASTING UNTIL YOU FEEL ITS TIME TO CRUISE-MOST LIKELY IT WILL BE 6 WEEKS BUT YOU MIGHT GO 8 WEEKS blasting before cruising---thats a personal choice that should involve self awareness and smarts---I do feel continueing on for 16 weeks or more without cruising would be a big mistake though. LASTLY IF YOUR FEELING KIND OF BURNED OUT AND NEED A BREAK---YOU Could CRUISE FOR WEEKS OR MONTHS AT A TIME with LOW DOSE TEST AND SPORADIC CLOMID USAGE AND EOD ARIMIDEX/nolvadex USAGE--AND STRAIGHT SET YOUR TRAINING INSTEAD OF REST PAUSING---you would lose minimum amounts of muscle doing it that way and could kind of regroup yourself and get ready to make that big push again. Rest pausing and always having to beat that freaking log book can take a toll mentally and sometimes you just need to gather yourself before you make a huge leap forward again.

 

[serge]

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

been using it for months now, i feel its the best way to train

 

[MrRTTB]

I'm sold! Will run this program from jan 2, and see how it goes. I think programs like these are the best even if goals are to gain as much lmb while holding back bf, or even lowering it. If diet are correct, and if you take your carbs, protein and fat when the body needs them everyone should be able to gain lbm while reducing or holding back bf. Eat big carb meal pre workout, post workout and then again another big carb meal after the post workout.

I'm thinking of trying this program over a 12 day bulk 12 day cut method, like the abcde. Only difference would be that I would add morningwalks on the cut period, and lower carbs but bump healty fat a bit. What do you think?

 

[Frackal]

I too feel so far this is the superior method of training though I wont really kick it up until I start my cycle

 

[gsxr600]

Where do you get these articles, i've heard so much praise about this training method i would like to give it a try.

Where did you get these articles from?
links please