article

Part 1 :-

Now to get into specifics regarding training. Stay with me here. You are only doing one exercise per muscle group per day. You are doing your first favorite exercise for chest on day one, you're doing your second favorite exercise for chest the next time chest training rolls around and then your third favorite exercise for chest the time after that when chest training rolls around. Then you repeat the entire sequence again. You're doing the same exercises you would be doing anyway in a 7-14 days time and training chest 3 times in that same period with minimal sets so you can recover. You cannot do a 3-5 exercise, 10-20 set chest workout and recover to train chest again 3-4 days later. It's absolutely impossible!! But you can come in and do 2-5 warmup sets up to your heaviest set and then do ONE working set (either straight set or rest paused) all out on that exercise then recover and grow and be ready again 3-4 days later. This kind of training will have you growing as fast as humanly possible. Again the simple equation is "the most times per year you can train a body part incredibly heavy, with major strength gains, and recover will equal out to the fastest accumulation of muscle mass possible".

Why don't most pros do this kind of training? Why don't you?!?! Because every form of training has been taught to someone, passed down from the magazines for decades with no thought out rhyme or reasons. Every form of modern day training stems from what the guys in the 60's and Arnold was doing. Finally Yates and some others got people thinking about what truly is working when it comes to training. If you think about it-it's ridiculous some of these recommended routines in the magazines. Most training comes from peoples egos. People are so driven and desperate to get big that they believe they MUST do this and MUST do that every workout. Thirty sets here, with multiple exercises to hit every angle there. You know what that does? It dramatically cuts into your recovery ability (never mind amino acid pools and glycogen stores) so you cannot train that body part again in a couple days time. That defeats the purpose of rapid accumulation of muscle mass. I'll state this as a matter of fact because I believe it's true. I believe if you, the person reading this, trained the way I am recommending, you will be 20-40lbs of muscle larger in 3 years than if you kept training the way you are presently training. If that offends you or seems ballsy to state-SO BE IT!!! I've done enough studying and real life experimentation on aspiring bodybuilders to state that.

To start-Three key exercises are picked for each body part. USING ONLY ONE OF THOSE EXERCISES PER WORKOUT you rotate these in order and take that exercise to it's ultimate strength limit (where at that certain point you change the exercise to a new one and get brutally strong on that new movement too). That can happen in 4 weeks or that can happen 2 years later but it will happen some time (You cannot continually gain strength to where you are eventually bench pressing 905 for reps obviously) Sometime later when you come back to that original exercise you will start slightly lower than your previous high and then soar past it without fail.

Some principles I believe in:

A) I believe rest pausing is the most productive way of training ever. I've never seen a way to faster strength gains than what comes from rest pausing. I'll use an incline smith bench with a hypothetical weight to show you my recommended way of rest pausing.

Warmups would be 135x12, 185x10, 250x 6, 315x4 (none of these are taxing--they are just getting me warmed up for my all out rest pause set)

MAIN REST PAUSE SET-375x8 reps (total failure) rack the weight, then 15 deep breathes and 375x 2 to 4 reps (total failure) rack the weight, then 15 deep breathes and 375x 1 to 2 reps. I personally do a static right after that but I'll explain that later. Remember every time you go to failure you always finish on the negative portion and have your training partner help you or rack the weight yourself. To explain further on my first rest pause above I struggled with every iota of my strength to get that 8th rep up. At that point instead of racking the weight up top I brought the weight down to my chest again slowly (6 seconds) and had my training partner quickly help me lift the weight back up to the top to rack it. That "always finishing on the negative rep" will accrue more cellular damage over time and allow for even greater gains.

B) Every exercise is done with a controlled but explosive positive and a true 6-8 second negative phase. The science is there just read it. Almost every study states an explosive positive motion is the priming phase and the negative portion of an exercise should be done controlled and slowly. I have the mindset that I hope you guys develop. I try so hard to get the weight up only for the sole reason I can lower it slowly to cause eccentric phase cellular damage.

C) Extreme Stretching: it must be done, it's imperative. It stretches fascia and helps recovery immensely. It will dramatically change your physique in a short amount of time if done right, trust me on that. I hit on it in the first article of this series.

OK you guys have to use some deductive reasoning here. If I do a 375 or so LB smith incline press rest paused for 10-15 reps with statics on Monday morning (which is the time of day I lift) by that same Monday night, 12 hours later I am viscously sore. By Tuesday morning I am still pretty sore but to a lesser degree. By Tuesday night I have very little soreness. By Wednesday morning I have absolutely no soreness and Wednesday night the same, so I could probably train chest again on Thursday no problem but I currently wait till Friday and train chest again. If your training chest on Monday and on Thursday your still pretty sore, a couple things are happening--either you're training with more volume than I recommend, or you're not extreme stretching (as recommended in my first article for AE), or more likely your recovery ability is not your greatest asset. If the last one is true you are going to have to take note of that and broaden the workout days between bodyparts hit. Most of you reading this (90%) will be able to go the Monday, Wednesday, Friday and Monday again route hitting bodyparts twice in 8 days. A chosen few might be able to go Monday, Tuesday, Thursday, Friday especially if they really work their extreme stretching and get the proper rest. That's very rare though that someone can recover that quickly even from one working set per bodypart. My recommendations are to start out Monday, Wednesday, Friday, Monday first and gauge how that goes. I am currently seeing that most people go best with that protocol. I know some of you want to train a bodypart as many times as possible in a weeks time, hell I would love to be able to train a bodypart 4 times a week and grow but it can't be done. So this is something I can't help you on.....you need to check yourself and find out where you are recovering and then work with that. I can do a 20 plate leg press for reps and be sore for the next day and a half and feel fresh and ready to go on my next leg day. High dose glutamine has been a godsend to my recovery ability as has extreme stretching. My training weights continue to rocket upward on everything. What I cannot do is 3 leg exercises for multiple sets in a workout session and recover 3-4 days later to do legs again. I think you're begging for injury if you are still very, very sore the next time a body part comes up.

Example Day one
First exercise smith incline presses (I'll use the weights I use for example)
135 for warmup for 12
185 for 8 warmup
250 for 6 warmup
315 for 4 warmup
Then all out with 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!-that's 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 and then that's it for chest and on to shoulders, triceps and back. The next time I come in to do chest I would do hammer flat presses in the same rest paused manner (and then extreme stretching again)---the time after that I come in to do chest I would do my third favorite exercise rest paused/stretched and then the cycle repeats.

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.

Some exercises involving legs and some back rowing exercises don't allow themselves to rest pause too well. A sample couple of days for me would be the following (IM not including warmup sets--just working sets).

Workout 1
CHEST: smith incline 375 x 15 reps rest pause (RP) and a 30 second static rep at the end (then stretches)
SHOULDERS: front smith press-330 x 13 RP and 30 second static (then stretches)
TRICEPS: reverse grip bench press 315 for 15-20 reps RP-no static (then stretches)
BACK WIDTH: rear pulldowns to back of head 300 x 18 RP (20 second static at end)
BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back)

The information below is from Peter O'Hanrahan's "Body Types, Part 1". It is a brief and incomplete description of the mesomorph's temperament.

Workout 2
BICEPS: preacher bench barbell curl RP for 14 reps and 30 second static
FOREARMS: hammer curls straight set for 15 reps (then stretches for biceps)
CALVES: on hack squat straight set for 12 reps but with a 20 second negative phase
HAMSTRINGS: Cybex hamstring press (pressing with heels up top) RP for 20 reps
QUADS: hack squat straight set of 6 plates each side for 20 reps (of course after warming up)

Then stretches for quads and hams.

The absolutely most important thing of any of this is I write down all weights and reps done from the working set on a notepad. So every time I go into the gym I have to continually look back and beat the previous times reps/weight or both. If I can't or I don't beat it, no matter if I love doing the exercise or not, I have to change to a new exercise. Believe me this adds a grave seriousness, a clutch performance or imperativeness to a workout! I have exercises I love to do and knowing I will lose them if I don't beat the previous stats sucks! But there is a method to this madness because when you get to that sticking point of strength (AND YOU WILL, THERE IS NO WAY YOU CAN HACK SQUAT UP TO 50 PLATES A SIDE) that is when your muscle=strength gains will stop. At that point you must turn to a different exercise and then get brutally strong on that one. Then someday you will peak out on that one too. You can always come back to that loved exercise in the future and you'll start somewhat lower and build up to a peak again--and trust me that peak will be far more than the previous one. Some exercises you'll stay with and gain strength at for almost up to a year and some exercises you'll be at the limit in 4 weeks and lose them but its all in the plan. For example-- I love reverse grip bench presses, knowing that I have to beat 315 for 17 reps RP or else I have to change to maybe dips next time puts a serious sense of urgency into workouts. I either have to beat it by doing something to the effect of 320 for 15 RP or if I stick with 315, I have to get at least 19 reps RP or so. If I'm feeling crappy or having an off day I might give myself a little leeway and allow myself another go at it next time around but that's it. The notepad is your intensity level, how badly you want to keep doing an exercise will be how hard you push to beat the previous. Looking at that piece of paper knowing what you have to do to beat it will bring out the best in you. Again, it's all in the plan to make you the strongest bodybuilder possible which will equal out into the biggest bodybuilder possible.

I find myself irritated now when people look at me and say "genetics" or something to that effect--its amazing to me that at 19 I was 6 foot and 137lbs (yes 137) and eating 6 meals a day and people would chuckle at me the stickboy trying to be a bodybuilder. I seriously did not miss a meal for my first 3 and a half years, I would set my alarm at 2am and wake up and eat scrambled eggs and pancakes if I missed a meal during the day. Two years later I looked "normal" at 196lbs or so. Two years just to look like a normal person! I kept bombing away, eating and not taking no as an answer and now I am up at 300lbs and people say "you must have always been big" and genetics. That's tough for me to hear thinking how psyched I was to weigh more than 170 at one point. I've only trained one true mesomorph. Mesomorphs don't need trainers usually. I train ectomorphs and endomorphs. The last 3 people I've trained have been a pudgy Mexican who was 172 (now 258lbs hard)--a skinny marine, and a guy stuck at 188lbs for many years (now 260). These people all thought the same thing seeing how my workouts were set up-"am I doing enough?"--If you can show someone how to train so hard that they realize they were holding back tremendously during their 8-20 set workouts, that's half the battle. The other half is making them realize how impossible it is to do 8-20 sets per bodypart if you truly, truly train balls to the wall hard. Personally, if I do a 20 rep hack squat with slag iron heavy weights....at 10 reps I am seriously doubting I am going to make it---at 14 reps IM seeing colors---at 17 reps IM asking God for help--and the last 3 reps are life, death, or rigor mortis---I know for a fact that there is no way in hell I could do another 4-5 sets of hacks like that. I gave everything I had right there on that set. If I can do another 4-5 sets like that I'm cruising at 70% at the most. If all you get out of my articles is the mindset of heavy weights, low volume, stretching, and frequency of body parts trained-I would be very happy because then I would have you on the right path to get you where you want to be.

Part 3 :- EXTREME STRETCHING

One must temper their newfound strength and appetite with the wisdom to apply
them properly, we’re certainly not advocating that one lift weights to the
point of injury or that an endomorph stuff themselves with everything in
sight. Both Dogg and I are major advocates of stretching prior to working
out and MORE IMPORTANTLY STRETCHING TO THE POINT OF THRESHOLDS AFTER working out. I (Meuller) even more so after having torn a triceps and having 200 cc’s of pus removed from a bicep in May of this year. At a bodyweight of over 310 lbs, I am the very definition of “muscle-bound” and find it very difficult to perform actions that most people take for granted (like tying my shoes, and I’m not joking). As such, I am routinely stretched every week by another trainer to try and maintain some modicum of flexibility, and stretch prior to and while working out to avoid further injuries (or exacerbate the ones I currently have). I happily take my hat off to Dogg and give credit where credit is due, the guy is an amazing trainer and showed a young and cocky
Jason Meuller what hardcore was really all about back in ’94. He believes like Jon Parillo did, that "extreme stretching" directly after a bodypart is trained is key for recuperation, recovery, and a primer for growth via fascial stretching and maybe even hyperplasia (more on that in a future article). He’s outlined a series of stretches that he finds extremely effective at both avoiding injuries and adding size during cycles. These
includes the weights he uses, which readers will obviously have to adjust (more than likely down) according to their own strength levels. Every extreme stretch is done right after that body part has been trained.

Chest

Flat bench 90lb dumbbells 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 and
post on the AE 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 dumbbell in my
hand behind my head (like in an overhead dumbbell extension)--sink dumbbell
down into position for the first 10 seconds and then an agonizing 50 seconds
slightly leaning back and pushing the dumbbell 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 painful--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—it’s too painful--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
dumbbell 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 body part--I
pull on a doorknob or stationary equipment with a rounded back now and it’s
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 painful 60 seconds

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 don’t look a lot different than they used to Calves
My weak body part that I couldn’t 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 don’t 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.

If you doubt the extra muscle growth possible with stretching I urge you
to research hyperplasia (and the bird wing stretching protocols) where time X
stretch X weight induced incredible hyperplasia. Our stretching is done under
much lower time periods but fascial stretching and the possibility of induced
hyperplasia cant be ignored. I’ve had too many people write me or tell me in
person that the "extreme stretching" has dramatically changed their physique
to ever doubt its virtues.

dandanbaby wrote:

Himmler this hasnt effected me and you has it bubz?

Nah bbz we're cool

do you enjoy what you do?

are you seeing much results?

what is bums and tums?

if you enjoy it then thats the main thing as your more than likly to stick it.