My thoughts on the triceps routine are that potentially it could be very productive, but to maximise results you require an extremely motivated athlete, a home gym/private facility and a good trainer/training partner .
How common would this be ?
One thing that stood out for me, was that in week 2 if you move to the tricep exercises without rest, you are looking at around 4 minutes TUL !
Without quality supervision you will have at around 3 minutes an athlete breathing like a train with very pumped triceps , then having tackle a negative only set, where concentration and immediate transition between finishing a negative and starting the next one is paramount for maximum results.
Also, in a commercial gym it might not be practical either as equipment is often taken.
If it is , then maybe reducing the TUL/rep range for each exercise could help, as perhaps performing ONE slow negative on the dip, instead of regular negative dips might be more practical.
I used the routine for around 3 weeks (5 workouts in probably 21 or 22 days) a couple years ago when my friend first introduced it to me. He owned the gym we trained at and he had two young boys who told him they wanted to do an arm workout so he put them both through this one. As they were finishing up I came into the gym and wanted to try it (I had an obsession with getting bigger triceps at that time curiously enough). I remember the deep deep soreness in my arms after, the pump seemed to stay with mr for about am hour after that first day doing it.
Anyways I did the workout 5 times and I put something along the lines of a a quarter inch on my arms, I’d need to get my old workout sheets to give you the actual measurements. There was one difference though, I did 20 rep squats at the beginning instead of the leg press at the end. I’ve since gone back to that workout sporadically (now with the leg press instead of squats) when I want to really give my arms a jolt, but I haven’t ran it for more than two workouts in a row since then. It’s certainly one of my favorites to do and have clients do.
The only way I even knew of the article was from you mentioning the ‘Gold School’ series in another thread last week. Now that I know, I’ll keep my eye out! I’m especially looking forward to the Forearm one!!
Maybe I misread this, but does the article state that Casey Viator, at your instruction, consumed 1800 cals a day for 10 weeks and gained 20 lbs of muscle during that time?
The Casey Viator study you are asking about is reported on pages 86-89 of my book: Nutrition forAthletes: Myths and Truths. And yes, he put on 20 pounds of muscle in 10 weeks and consumed a maximum of 1800 calories each day.
I believe Viator was rebuilding muscle he already had at one time. These rebuilt muscles had atrophied from a lack of training, so it would have been easier to get them to grow.
Dr. Darren, that article led me to Arthur Jones for the first time and led me to buying two of your books killing fat and The New Bodybuilding for Old School Results. Reading “Gold School…” has led to me significantly reducing my training volume, led to me going from 5-7 hours of sleep per night to 8-9.5 hours every night. I have not been using neg only dips and chins but I do use neg every work out, (dips/chins to failure followed by neg only and slow as possible to failure). That article your wrote followed by reading everything published by Arthur Jones exposed all the flaws in my training program, Thanks Dr. Darren.
Lol harsh but fairly true. I screwed up my elbows trying to build tri’s for 45 yrs and 2 shoulder surgeries from trying to fill in my upper pecs for same amount of time.