I like DTs rest pause method and RP is general probably my favourite technique. But with regards to Dante’s statement “adequate volume is the key to hypertrophy”…id can only agree to a point…
For example, arms have always been my most reluctant bodypart to grow, for years id applied a more medium rep range along with a host of techniques, with some success to a point.
But i knew if i was to reach my genetic ceiling id need something radically different. Around the same time i read a statement from the students of a pioneering physiologist by the name of Roux, which was…
“hypertrophy results from an increase in the intensity of work done (increase of workin a unit of time) whereas the total amount of work done is without significance.”
So with that in mind, i experimented with yeilding isometrics and max contraction training, this along with reducing my reps to no more than 3-5 (from 8-12) on all my upper body pressing exercises, and after experiencing no growth in my arms for years, they increased (3/4 of an inch / bodyweight remained the same in a 2 month period).
But there again, it doesnt take long for the body to adapt, and as Darwin said “once an organism adpats to a given environment, that same environment will be less likely to create change”.
Agreed especially for someone who prided himself on principles so often. I think Twinlabs owned the magazine he was writing for at the time…Steve Blechman was running things if memory serves right.
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Thats right, it was the Blackman brothers, the mag was all natural muscular development. Mike said on those tapes, they where attempting to get people to move away from PEDs. Not a bad idea by any means, but lets face it, it was never going to happen. Many want to take theyre bodies well beyond they natural limits.
Which that said, i see to many young guys and girls jumping on the PEDs before theyve even built a foundation of any sort never mind reached they’re natural limit. These arent people that even compete in anything neither.
I partially agree. Yes, without a biopsy you cannot say which muscles are Fast Twitch or Slow Twitch. BUT, with careful Fatigue Testing, you can say which muscle groups are Fast-to-Fatigue and which are Slow-to-Fatigue and do your best workout designs from those determinations. Of course you must not let these results become a Set Pathway that you MUST take at all times when training these muscles. For example, FTF muscles will still benefit from extended sets or AFT/HDT from time to time.
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Should mention my reasoning being a biopsy. I bumped into Mike Bull several months ago (former olympian and commonwealth gold winner in athletes between the late 60s and 70s), among telling me about having thanksgiving dinner one year at Bill Pearls, he mentioned how he and several other athletes had muscle biopsies taken in a UK university (Queens i think he said). Anyway, he mentioned a couple of the athletes got quite a shock, theyre events would have suggested they had fast twitch dominance, turned out they where the complete opposite. With that said, i agree, for the average gym goer, a variation of rep ranges or TUTs are going to have merit.
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I believe the Fatigue Testing has merit too (it did for me) — especially the groups that surprise you with their response! My most FTF muscles turned out to be my Forearms (Ext & Flex). Down went the Reps/TUL and UP went their size!!
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Oh 100% theres merit to FT. No doubt about that. Biopsies are more accurate, for elite level athletes it may be of a tiny benefit, but for 99.99% of the population FTing is just fine.
The tools for stimulating maximum growth already existed long before AJ ever designed a Nautilus machine, was he over thinking things by developing Nautilus machines?? Especially when he concluded years later that an individual can reach theyre full potential preforming one legged squats, calf raises, chins & dips.
Personally I’d say under thinking is more an issue (and not just when it comes exercise), I’ve been training in gyms for 30 years this month, and from what ive observed people do in the gym, the vast majority haven’t got a clue what they’re doing!!
Most go in and are just though the motions, zero effort, stand around talking, sit playing on theyre phones, monopolise and volumise a peice of equipment for ridiculous lengths of time. Then theres those whom part with good money to pay for some wet nose kid with a piece of paper that qualifies them to “train” people.
Yes, me thinks under thinking in this field is the real issue.
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I thought they both had Berger’s disease which they inherited from their father.
I wasted around 25 years training Heavy Duty. Eventually out of frustration I kept cutting workout volume and frequency. This culminated in me training 4 exercises every 14- 21 days using intensity extension techniques such as forced reps and static holds to eccentric failure. I found Heavy Duty inferior to a increasing volume and variations. My current training is similar to that recommended by Brian Johnston.
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Sorry, but that seems an awfully long time to figure that out! You know what they say about continuing to do the Same Thing and expecting Different Results… And continuing… And Continuing…
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In fairness, 25 years of Heavy Duty means only doing like 17 workouts. Takes a while to see if its working
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I used Heavy Duty in variations during the mid 90s. I only went to the ‘ultra’ brief and infrequent stuff for about a year or so. As much HD Kool-Aid I was drinking at the time, I realized training every 7-12 days was counterproductive in a relatively short period of time. But I really don’t think failure is even necessary. I train hard, but keep a little in a reserve and it works wonders for my recovery ability…while increasing the volume and frequency. I keep it sensible and not super extreme. I would say what I do today is closer to a Hardgainer approach…and sometimes I do more of Gironda routine. I do vary what I do.
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I’m going to release a program called “Super Duty: A Muscle Building System to Make You Built Ford Tough “. You never actually train, you just think about training and your muscles grow to their maximum levels in less than a year. If you don’t build any muscle, it’s just because you have bad genetics. Because this is the ultimate training method. It’s not wrong, you are. I will make it very clear that this is the only logical way to train, for even the smallest training stress could make you overtrain and make you weak forever.
i will not buy this program. You gave it away, except for the meal plan. Do you think about eating big? Works for me already. I think I’ve made aome gains, and recovery is awesome!
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I recommend a high sodium, high mono and polyunsaturated fat diet with lots of vegetable oils and crisco cooked to high temperatures.
Sounds like Super High Intensity Training right there!
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Funny you should mention “Ford”, cause that’s how you graduate the course: By doing a 1" Leg Press with an F-350!! (on a 30-deg sled)
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Yes, you use the machines to do the work, because doing work yourself may cause overtraining and complete loss of GAINZ. Can’t have that. You’ll be a 300 pound monster of dense, pliable tissue before you know it