[quote]big balls wrote:
Trying something similar, which compared to previous knowledge and training experience is quite novel. 1 week pull, 1 week push alternated. Every day at least 3 sets of 3 exercises maybe 4 of 4. Started two days ago and am already as weak as shit and aching for the first time in years.
Plan: week 1 - flat bench, incline and military press, 1 minute rest between sets, 3 between exercises. So far weak as shit lifts down majorly, swapping from low rep, low volume work. My work capacity is lacking, but i’ll give it a month.
Week 2 - probably snatch grip deadlift, bent over row and lat pull-downs. If this routine really effects my strength, which i worked hard to gain, negatively, long term, i will kill your shiny ass Mikayl. Training time is precious and if you would make up all of this shit you deserve to burn in hell with your devils yoke as company.
Hell is for liars, be warned. If your being honest then your idea of training is very similiar to my proposed plan. So i am encouraged to give it a shot and if works i will be very gateful. I would like be able to say bench double bodyweight (170kgs) for 12 reps, 24 sets, everyday for six days straight. Then i will thank you. If you prove to be a liar i will kick your sorry arse into hell. Be warned[/quote]
your reps will go back up after you’ve rested those muscles for a week. shudder to think, you might even have to add weight to the bar. if the reps don’t go back up the next time around, don’t sweat it; dips in strength don’t last long on this type of program. your muscles will still grow. you’ll never be able to get the same reps 6 days in a row with the same weight, but that repetitive trauma will make you grow faster when you rest. that’s how it works. by using the same weight 6 days in a row, you trick your brain into thinking you’re lifting heavier than you actually are.
if HFT training didn’t work, Waterbury wouldn’t write books about it. the guy is a university educated professional. read his article, “how your muscles grow”; the science backs it up.
the only differences between his programs and mine are that his are complicated and all over the place, whereas mine is simple and efficient. he advocates whole body 5-6 days a week with lots of exercise variety, and adjusting the weight to stay in a set rep range; i advocate a 2 week upper-lower split with single exercises per bodypart, using a fixed weight without a fixed rep range. his require that you eat a lot to maintain or build mass; mine only requires that you eat to satisfy your hunger. i’ve been eating 4 meals a day and it works out just fine. some days i only eat 3 meals.
from 5 months of training, i’ve added 80 pounds to my bent rows and stiff legged deadlifts, and 100 pounds to my squat. i’ve put 4" on my arms and 7" on my chest in that time. considering that i lost 30 pounds of the 60 i gained due to my disease, those are conservative results. i’ll be posting my 6 months training before-and-after pics in about 3 weeks, so don’t get your panties in a bunch about “proof”. as for how that compares to Waterbury’s methods, i haven’t seen any testimonies of those types of 6 month gains, so i’m assuming that the devil’s yoke is better for bulking up.
there’s nothing novel or unique about high frequency training. the military uses it in basic training, 19th century strongmen used it, and up until the “golden age” of commercialized fitness, training whole-body 6 days a week was fairly common. my grandfather trained that way back in '59; all the guys he trained with did it. he made phenomenal muscle gains in a year, and lost a lot of bodyfat. he did 3 sets each of 9 exercises: bench presses, bent rows, military presses, curls, french curls, squats, good mornings, situps and calf raises. he did that 6 days a week, every week.
he would start with a weight he could lift 6 times, and stick with it until he could lift it 10 times, even if his reps dropped each set and each day for a week. when he stopped growing on 3 sets per exercise, he doubled it to 6. he got so big in a year that he had to stop, because he couldn’t afford to keep buying new clothes and enough food for 8 meals a day. you don’t hear about it in the books and magazines because routines that work don’t sell supplements, and they don’t keep people coming back to buy more books and magazines.
the only reason my dad and his training buddies in the navy used a 2 week upper-lower split was because they only got 3 meals a day; they had to conserve energy. that, and you can add more volume to a split than a whole body routine, especially if you consolidate by cutting out arm and calf work. the guys who showed them how to do it trained like my grandfather did before they came up with this program; they just modified what they were doing so they could continue to grow with their limited time and dietary constraints.
i’m going to stick with the devil’s yoke until i get my bodyweight up to 300 pounds, then i’m going to switch to whole-body 6 days a week to trim down. it’s simple, and it works. if it didn’t work, i wouldn’t waste my time on it. with my disease, i don’t have the time or health to fuck around. i don’t care about the “greek ideal” or a bunch of complicated training theories; i just care about staying a step above the degenerative effects of my disease.
if it works, more power to you. if it doesn’t, at least you can say you made an effort to find something that does.