Has anyone herd of this? I saw it in a recent mag. It is kinda like Waterbury’s High Frequency Training. It is a 6 day full body workout. On Mon-Wed-Fri they perform 6x6 fullbody and on Tues-Thurs-Sat 4x12 fullbody. Anyone else seen this, if not i will post the actual workout if anyone is interested.
I’d be interested in seeing the workout, the ideas mesh slightly with what i’ve been working with so be interesting to see an actual program laid out in it.
Mon-Wed-Fri:6x6 rest 2-5min
Thighs: Heavy back squats, leg curls
Chest: bench, pull-overs,incline press
Back: Wide chins, 1 arm DB rows, shrugs
Shoulders: behind neck press, DB press
Biceps: Cheat curls, seated alternate DB curls.
Triceps: Tri presses, close grip bench
Calves: raises
Abs: None
Tues-Thurs-Sat:4x12 rest 45-90 sec
Thighs: sissy squats, leg ext
Chest: Cable crosses, Flyes
Back: Lat pull downs, pullovers
Shoulders: DB lateral raise, cable raise
Bi: Concentration curls, scott curls
Tri: Kickbacks,pushdowns
Abs: all kinds of angles
They say that the 6x6 builds and the 4x12 shapes. Anyone care to shoot holes in this theory?
[quote]Kal-El wrote:
Mon-Wed-Fri:6x6 rest 2-5min
Thighs: Heavy back squats, leg curls
Chest: bench, pull-overs,incline press
Back: Wide chins, 1 arm DB rows, shrugs
Shoulders: behind neck press, DB press
Biceps: Cheat curls, seated alternate DB curls.
Triceps: Tri presses, close grip bench
Calves: raises
Abs: None
Tues-Thurs-Sat:4x12 rest 45-90 sec
Thighs: sissy squats, leg ext
Chest: Cable crosses, Flyes
Back: Lat pull downs, pullovers
Shoulders: DB lateral raise, cable raise
Bi: Concentration curls, scott curls
Tri: Kickbacks,pushdowns
Abs: all kinds of angles
They say that the 6x6 builds and the 4x12 shapes. Anyone care to shoot holes in this theory?[/quote]
The theory no, but the lack of variety, the sheer volume and the fact that you are using the same rep ranges several times a week, yes. Also what about progression, what about waving intensity and volume on a monthly or weekly schedule? This really seems very MF to me.
What about the fact that their is not any balance in the pressing and pulling movements for upper body. That the hamstrings are a total after thought. Nothing really for the back of the shoulder, the spinal extensors, the rhomboids, the hamstrings, but the lats, anterior shoulder muscles, and chest are all over worked.
Are their holes? Hell yes. I personally think that comparing this to Chad or any other T-Nation writer is a putdown. I’m not slamming you but I think that the training described is shit.
I bought a-drol over the counter in Japan. If this is such a great workout, where are the Jap BB’ers? PL’ers? Elite athletes? This is an overtraining workout if done more than 3 or 4 weeks. Plus, like some of the other dudes said, the high volume and lack of variety would become BORING IMO!
It would take well over 3 hours just to complete the 6x6 workouts. 15 exercises times 6 sets is 90 sets. With a minimum 2 minutes rest between, it works out to 3 hours of just rest time. If you go with 5 minutes of rest, it’s 7.5 hours of just resting. And those numbers don’t take warmup sets into consideration. The program blows.
[quote]Kal-El wrote:
Has anyone herd of this? I saw it in a recent mag. It is kinda like Waterbury’s High Frequency Training. It is a 6 day full body workout. On Mon-Wed-Fri they perform 6x6 fullbody and on Tues-Thurs-Sat 4x12 fullbody. Anyone else seen this, if not i will post the actual workout if anyone is interested.[/quote]
That’s a horrible program. Looks like the Japanese are years behind when it comes to bodybuilding. I would expect most to actually lose muscle on that program.
[quote]Kal-El wrote:
Mon-Wed-Fri:6x6 rest 2-5min
Thighs: Heavy back squats, leg curls
Chest: bench, pull-overs,incline press
Back: Wide chins, 1 arm DB rows, shrugs
Shoulders: behind neck press, DB press
Biceps: Cheat curls, seated alternate DB curls.
Triceps: Tri presses, close grip bench
Calves: raises
Abs: None
Tues-Thurs-Sat:4x12 rest 45-90 sec
Thighs: sissy squats, leg ext
Chest: Cable crosses, Flyes
Back: Lat pull downs, pullovers
Shoulders: DB lateral raise, cable raise
Bi: Concentration curls, scott curls
Tri: Kickbacks,pushdowns
Abs: all kinds of angles
They say that the 6x6 builds and the 4x12 shapes. Anyone care to shoot holes in this theory?[/quote]
No quad work??? hhhhmmmmmmm
[quote]Agent Frost wrote:
No quad work??? hhhhmmmmmmm
[/quote]
Not that Back squats work the quads or anything!! And Sissy squats are quad exploder. Try doing a couple sets of 20 after your normal leg workout and then tell me No Quad work. Good luck my friend!!!
Here is my idea for such a method.
Mon-Tues-Fri—Heavy Fullbody workout maybe 6x6 or something else.
Tues-Thur-Sat—Light weight higher reps maybe 2 sets simply to pump blood into the areas.
I know this is a lot like something Tate said (maybe not exact)and others.
[quote]Kal-El wrote:
Has anyone herd of this? I saw it in a recent mag. It is kinda like Waterbury’s High Frequency Training. It is a 6 day full body workout. On Mon-Wed-Fri they perform 6x6 fullbody and on Tues-Thurs-Sat 4x12 fullbody. Anyone else seen this, if not i will post the actual workout if anyone is interested.[/quote]
Why would you follow the Japanese method when most Japanese are skinny as hell? It’s like taking dieting advice from Somalians.
[quote]RatHunter wrote:
Why would you follow the Japanese method when most Japanese are skinny as hell? It’s like taking dieting advice from Somalians.
[/quote]
Okay, this thread was kinda dumb, but now it’s just getting pure bullshit. Are you serious? Do you know any Japanese people, have you been to Japan, do you know shit about Japan?
A brief list of excellent world class athletes that are Japanese descent;
Eiji Sawamura
Yutaka Fukumoto
Ken Yasuda
Tommy Kono
Yutaka Enatsu
Kosei Inoue
Mitsuo Tsukahara
Further, this little scrap of a routine represents the total bodybuilding knowledge of the nation of Japan, as much as some POS from Muscle Fiction represents the total bodybuilding knowledge of the USA.
Oh, BTW this routine looks pretty lame, but the principles of super high volume are not. Super high volume just takes mucho brain cells to execute flawlessly.
[quote]LAMF wrote:
RatHunter wrote:
A brief list of excellent world class athletes that are Japanese descent;
[/quote]
You forgot about Takeru Kobayashi.
[quote]GT625 wrote:
You forgot about Takeru Kobayashi.[/quote]
I’ve heard of that guy. No I did NOT forget him. Everyone is a damned comedian on the internet.
Any one else want to take pot shots at the Japanese for no apparent reason other than you can shoot your mouth off on the internet with limited recourse?
Go ahead it’s okay, almost nobody knows who you are in RL so you can sleep at night.
[quote]Kal-El wrote:
Has anyone herd of this? I saw it in a recent mag. It is kinda like Waterbury’s High Frequency Training. It is a 6 day full body workout. On Mon-Wed-Fri they perform 6x6 fullbody and on Tues-Thurs-Sat 4x12 fullbody. Anyone else seen this, if not i will post the actual workout if anyone is interested.[/quote]
How is this more like CW high frequency program instead of other high frequency programs like “Bulgarian Burst”?
[quote]LAMF wrote:
GT625 wrote:
You forgot about Takeru Kobayashi.
I’ve heard of that guy. No I did NOT forget him. Everyone is a damned comedian on the internet.
Any one else want to take pot shots at the Japanese for no apparent reason other than you can shoot your mouth off on the internet with limited recourse?
Go ahead it’s okay, almost nobody knows who you are in RL so you can sleep at night.
[/quote]
Lay off the Roid Rage man. I’m Asian you fool.
[quote]RatHunter wrote:
Lay off the Roid Rage man. I’m Asian you fool.
[/quote]
WTF? This discussion is almost a week old, you go ahead and revive it to make this statement?
BTW, talking out of your ass about the Japanese, is cool because you are Asian? Okay, but are you Japanese? I mean, if I shot my mouth off like a 7th grader about Dutch people, if say I am French that’s cool 'cause both ethnic groups are “White.”
It’s more than possible to be a dumbass to micro ethnic groups in YOUR OWN macro ethnic group.
Dumbass statements about the Japanese or the British, or the Central Africans are still dumbass even if you are predominately, the same macro ethnic group. It’s even possible to be a dumbass concerning your own micro ethnic group.
Hope that clears thing up for ya man.
[quote]LAMF wrote:
RatHunter wrote:
Lay off the Roid Rage man. I’m Asian you fool.
WTF? This discussion is almost a week old, you go ahead and revive it to make this statement?
BTW, talking out of your ass about the Japanese, is cool because you are Asian? Okay, but are you Japanese? I mean, if I shot my mouth off like a 7th grader about Dutch people, if say I am French that’s cool 'cause both ethnic groups are “White.”
It’s more than possible to be a dumbass to micro ethnic groups in YOUR OWN macro ethnic group.
Dumbass statements about the Japanese or the British, or the Central Africans are still dumbass even if you are predominately, the same macro ethnic group. It’s even possible to be a dumbass concerning your own micro ethnic group.
Hope that clears thing up for ya man.
[/quote]
Oh shutup u racist.
[quote]Kal-El wrote:
Mon-Wed-Fri:6x6 rest 2-5min
Thighs: Heavy back squats, leg curls
Chest: bench, pull-overs,incline press
Back: Wide chins, 1 arm DB rows, shrugs
Shoulders: behind neck press, DB press
Biceps: Cheat curls, seated alternate DB curls.
Triceps: Tri presses, close grip bench
Calves: raises
Abs: None
Tues-Thurs-Sat:4x12 rest 45-90 sec
Thighs: sissy squats, leg ext
Chest: Cable crosses, Flyes
Back: Lat pull downs, pullovers
Shoulders: DB lateral raise, cable raise
Bi: Concentration curls, scott curls
Tri: Kickbacks,pushdowns
Abs: all kinds of angles
They say that the 6x6 builds and the 4x12 shapes. Anyone care to shoot holes in this theory?[/quote]
That’s a pretty idiotic workout. You’ll burn out every day after training the first 2-3 muscle groups and half-ass the rest. 6 days/week of this, are you shitting me? Unless this is some crazy body-comp…but you will never grow using a setup like that.