Training frequency?

Heres the workout i use and it gives me the best results, i cycle it with a "once a week" routine lke it says to do. Its alitttle long but worth the read.

First let me start by saying that our muscles contain two types of tissues, (type 1) and (type 2) fibers.. Type 2 fibers contain the most growth potential so those are the ones you will want to concentrate on if your a bodybuilder. Theres 3 sub-categories of these type-2 fibers. "A-fibers", "B-fibers" and "C-fibers." When all three type-2 fibers are worked it will make the difference between a guy who looks big and a guy who looks BIG!!!

Type A can be stimulated by hitting failure on a weight that will allow for the performance of 11-15 reps. Type B fibers with 6-10 reps and type C fibers will be stimulated by hitting failure in the 1-5 rep range. Good form is always a must!

Wait (3 minutes) between sets to allow ATP/CP levels to replenish so the most weight can be used each set when using the (basic movements). When incorportating (isolation exercises) for weak body parts a rest of (90 seconds) is all that's needed. Lactic acid builds up when one moves too rapid to the next set on basic exercises or when using advanced techniques such as pre-exhausted super sets. LACTIC ACID will destroy the bodies ability to regenerate ATP/CP. How affective your AAS program regimine works in conjunction with your training program will be determined by how well your body regenerates ATP/CP levels. When levels of ATP are made low they trap (ANDROGEN RECEPTOR SITES) and block the signal for the body to grow. Diet and proper rest between sets has a positive affect on ATP/CP.as well.

As most have already figured out, it's the Big Basic Exercises not the "puny isolations" exercises that will put the most mass/strength on your body. Show me a man who can use 350 lbs on the shoulder press and I'll show you a man with a big set of capped shoulders. Isolation exercises will not build deltoids to such monsterous proportions but isolations movements do have their place.

One heavy set of 1-5 reps will stimulate the C fibers such as that of powerlifting program and this will build up strength that cannot be achieved on a typical bodybuilding rep scheme of 8-12. Added strength allows one to break down more muscle tissue over a period of time forcing the muscles to expand in size. Just look at the muscle size on some powerlifters! Let me explain further by saying you will not obtain significant muscular growth as the weight load goes from 250, 260, or even 270 with the same form and total sets but you will grow like a weed in a short period of time once your weight load reaches the 280 lb mark. This is why low reps are mandatory in reaching one's full bodybuilding potential.

NOTE: While low reps have been know to tear down joint cartliage tissue over a period of time, the high reps I have included in this program will help compensate by re-constructing/re-building those joints back up. Other than added muscle size/strength, this is another reason you should be training in a holostic manner.

I ask? "why would anyone want to use a (chop stick) to eat with when they could be using a (shovel)"? Chop sticks are comparable to isolation exercises such as "leg extensions" for the quads, and the shovel would be equivalent to "squats" for that same muscle group.

NOTE: If you want to improve on the exercises that contribute the most to making progress in the size/strength category you must "BUILD" your workout around those exercises.

I believe in leaving isolation exercises for pre-comp/cutting when more time under tension will be needed through the use of (double power drop sets) to burn calories and work the muscles more intensely but a lagging body part can sometimes benefit from isolation exercises as well. Bodybuilders should try and put less drain on the already vulnerable CNS during a cutting phase. Isolation movements can be incorporated to allow for more volume, yet cause less drain on the CNS as compared to adding in more energy draining compound movements. In additon, "OVER-USE INJURIES" can be avoided when dieting down by adding isolation exercises. A higher level of volume will be needed and using "ONLY" compound movements could result in "OVER-USE" injuries.

NOTE: Cortisol and Estrogen levels are much "lower" during a cutting phase placing more demand on our joints.

Lifting "heavy" on a long term basis with heavy isolation movements in the off season has damaged many a joints because they are not considered a natural movement for our bodies! However, if you have a lagging body part that doesn't seem to be responding well to basic movements only it will be okay to add one isolation exercise for "high reps" so that "4" sets will be performed twice each workout for a body part instead of "3".

NOTE: If you decide to add an isolation exercise in for a lagging body part later on down the road, you would do a medium and heavy set for the basic exercise and 2 high rep sets for the isolation or second exercise you choose. For e.g.; Decline bench for 2 sets-medium/low rep sets with 3 minutes rest and incline flyes for 2 sets of 11-15 with 90 seconds rest. Or you could do Inclines for a medium and heavy set then do 2 high rep sets of flat flyes. Everthing else in the program laid out below stays the same. Give the basics only training a minimum of 4-6 months before adding in any isolation exercises for a lagging body part because much of the time a bodybuilder won't give a routine time to see if it will produce for a given body part. It's quite common for trainers to feel that an (isolation movement such as lateral raises) are really "lighting" up their delts when the same "pump" could have been produced from using high reps on (compound movements/ over head pressing).

NOTE: Less rest between sets always produces more of a pump but over-load is the key.

If your joints becomes irritated with a particular basic exercise simply change to another basic exercise if needed. For instance, if inclines begin bothering your rotator cuff switch to declines. But its imperative to use the exercise that makes your particular body grow best, not what is working best for your training partner. We all differ a bit in how our bodies respond to certain exercises. I prefer 15 degree declines for overall chest development where as a 30 degree decline works my arms and shoulders too much. Others likes 15 degree inclines best. A few even thrive on the flat bench press. GO FIGURE! If changing exercises doesn't help the joint irritation issue at hand simply rest the injury so it can heal.Then get back after it!!!

It's been provben that the shape of our muscles cannot be changed. In other words you will in no way turn a blocky person into a small waisted symmetrical one by using certain exercises such as those of the isolation version, or by not using certain exercises like heavy compound movements.

Many trainers use mostly "incline presses" for chest but their lower chest may still grows more so because it's the way their chest genetics are laid out. Simply stated, there is no such things as an upper chest and a lower chest. A muscle contracts as a whole.

Think about it, "what musculoskeletal muscles would be out of balance if "ONLY" one basic exercise (the most productive exercise) for your particular body was performed"?

If you think about it Ronnie Coleman is really only doing about "3" sets to failure per body part twice a week not "12" if you where to exclude all his time consuming warm up sets.

Theres 4 reason that working a muscle group "TWICE" each week is better than only "ONCE." (#1) If you can break a muscle down more frequently and then let it re-build you will get more growth cycles. (#2) You are able to use the most weight for any rep range on the first 3 sets for any particular muscle group, therefore you'll break down more muscle tissue with 3 intensified sets done twice weekly as opposed to 6 sets done only once a week.(#3) Each body part has it's own individual (protein turn over rate) and I think every body part needs to be treated as a lagging body part by performing more frequent workouts per muscle group. Training any body part with more frequency produces more "circulatory androgens" similar to that of a site-injection protocol.That's why you will frequently hear of trainers hitting a "weak" muscle group (twice per week) as opposed to (once). (#4) Another very important advantage to be gained by working every muscle group "TWICE" each week as opposed to only "ONCE" is being able to rotate different exercises for a particular muscle group once the body reaches a plateau with that one particuar exercise you have decided works best for each body part. After a period of time the body develop what is know as (fiber recruitment pattern burnout) from doing the same exercises over and over. "BUT" changing to another exercise altogether while leaving the "MAIN MASS BUILDER" up on the shelf for a period of time (for example 6-8 weeks) is a BIG MISTAKE!!! What happens is the bodies neural pathways goes into "DE-TRAINING" where it has to "re-learn" the (MAIN MASS BUILDING) exercises all over again much like someone learning how to walk again after being involved in a bad accident. My program is designed so that you find that "ONE" main mass building exercises for a muscle group that works best for your particular body, then you milk that exercises for all it's worth until it quits producing results. Once you discontinue to show improvements with that exercise alternate your MAIN MASS BUILDING EXERCISES (for e.g.; declines) with the ALTERNATE EXERCISE (for e.g.; inclines) every other workout until you start seeing strength gains once again. It's best to discontinue using the "ALTERNATE" exercise altogether and do only the "MAIN" exercise once the plateau has been broken by 10 lbs on upper body exercises and 20 lbs on lower body exercises. However if you are experiencing joint problems in for a particular muscle group by using the same exercises twice each week it can be of great benefit to alternate between 2 exercises each time you train so you can avoid overusing that joint.

NOTE: Keep in mind you get the most for your efforts with the first 3 sets. After 3 sets you get less results for your efforts. So spend your energy on the exercises (that count the most) with the first 3 sets (that count the most) by attacking the A-B-C type- 2 fibers, which (count the most) and by using that one and only exercise that (counts the most). Leave the rest of your success to genetics, nutrition, drugs, and rest.

Heres where some tend to get a bit confused and quickly overtrain their CNS and larger muscle groups, putting a halt to any strength gains that could have been made long term. Bodybuilders have been brainwashed through MUSCLE MAGS that it requires more sets to stimulate a "larger" muscle groups like quads, as opposed to the "smaller" muscle groups like the biceps. The answer would be "NO IT DOES NOT"!! Why? Because the smaller muscle groups in exception to forearms and the lower back recover at a faster rate than the larger muscle groups. The biceps recover quicker than any other bodypart even though they are considered a small muscle group. For larger muscle groups such as the legs, it take longer for the cells and muscle fibers to elevate protein synthesis along with the extra time needed for the CNS to regain its composure. Regardless of what some may have been led to believe, the chest is actually a "SMALL" muscle group like the arms.Traps are actually a "LARGE" muscle group not a small one, because they cover nearly 1/3 of the total back mass. The calves are a small muscle group but recover very fast. Deltoids are considered a large muscle group like that of the legs and lats, yet they get pounded so hard with chest/back work they are easy to overtrain. I think you can see what I'm saying here as it only makes "common sense".

Why a total of 6 sets for overall back work as opposed to 3 sets? This is decieving because in reality your only doing 3 sets for your lats "chinups" (not rows). The reason is because pulldowns/pull ups hit the lats where as various rowing movements hit the muscle of the mid-upper back. These are two different muscle groups just as the quads are the antagonist for the hamstrings. By not doing 3 sets sets of rows along with 3 sets of chins ups it would be like doing 3 sets of bicep work and leaving out the triceps. That would cause a severe muscle imbalance. So your only doing 3 sets for lats (pulldowns). The other 3 sets (rows) are for the upper/inner back thickness muscles..

NOTE: For each push-pull movement the antagonist muscle group recieves the same amount of work sets. For ie; (CHEST PRESS-ROWS). (SHOULDER PRESS- PULLDOWNS) and so one.

Why do a push pull routine for the first 3 weeks of the 6 week cycle? Because of PTOR (protein turn over rate). If for example, you trained lats heavy on Monday and then trained your biceps the following day, it would most certainly disrupt the anabolic phase of the biceps growth and recovery process due to secondary involvement during the "compound" lat movement you performed on the prior day. This could make for poor bicep growth.

Some may ask; but wouldn't it limit my ability to use as much weight as possible on shoulder and tricep exercises after pounding the chest? As with any training protocol the body quickly adapts. Anyone who has ever incorporated a pre-exhaustion program for a particular muscle group knows that at first the weights used will be less until the muscles adapt to the change. Once your system gets used to training delts and triceps after chest, the amount of weight you'll be able to use rises at a rapid rate. Wait at least 5 minutes depending on your time re-straints before going to the next body part so maximum strength can be regained. Waiting only 3 minutes between exercies in "NOT" enough!! Sit on a bench doing nothing during this time..Be that Big guy who sits around on his butt as though he's doing nothing, yet hes the BIG GUY.

NOTE: During the first 3 weeks you should not be able to use nearly as much weight on the arms because yor training them directly after the toros.Your only finishing tha arms off per se!! But during weeks 4-6 of the 6 week cycle you will train arms first on a different split while they are completelyl fresh. You'll be "AMAZED" at your newly found arm strength. During weeks 1-3 your (torso strength will sky rocket) as arm strength struggles but during the last 3 weeks of the 6 week cycle your torso strength will slow down as your (arm strength sky rockets). After a 7-10 day layoff you will return to to the week1-3 split and your torso strength will sky rocket once again because of the added arm strength gain during weeks 4-6 and the benefits of the rest pause added during that period of the 6 week cycle. I call this the (SLINGSHOT METHOD)!!!

The IRON MAN "HIT" program consist of doing two warm up sets per body part. The first warm up set should be very light and about 15 reps. The second warm up set will consist of a moderate weight for 6-8 reps. (In noway should these sets be fatiguing). One warm up set will be sufficient for some muscle groups. For e.g.: biceps after training the back and shoulders after chest work. Next 3 total work sets per body part are to be performed. Work the type 2- B-fibers (6-10) first.Then perform a 2nd set hitting the low repped A-fibers(3-5). Finish off by blasting the C-fibers (11-15). When working the legs and/or traps use a high-mediun-low rep set/scheme. Use a medium-low-high rep/set scheme when doing the rest of your upper body.

Each set is to be taken to complete failure or one rep shy depending on your recovery abilities and any prior joint inuries you now possess. Training an exercise to complete failure can aggravate a pre-existing chronic joint conditions and should be avoided. (For e.g.; you would not want to hit complete muscular failure, especially on the heavy low rep sets on any over head press movement if you have shoulder problems. You can still get stronger and grow larger muscles by using the 3-5 rep range in a non-failure approach. Train for your individual needs. Stimulate the muscle and move on. No need in doing multiple sets as you'll only be hurting your joints and zapping the CNS by doing so. Why waste uneccesary time in the gym through countless sets when end road can be met with less?????? Hit one sub-category of type-2 fibers with one intense set and move on to the other 2 fiber type!!!!

NOTE: I've found that attacking the C fibers (heavy weight/low reps) first will greatly increase ones chance for an injury.

The IRON MAN "HIT" routine consist of a 6 week loading phase and a 7-10 day unloading phase. The body adapts within 3 weeks to any mass building routine, thus, dictating a need for change. On weeks 1-3 you will load with straight sets with the push-pull system. During weeks 4-6 you will load even further by adding a modified rest pause at the end of each last set for each muscle group. During weeks 4-6 the 3 day per week split will change because the body begins to adapt significantly to most attempts at altering homeostasis after a 3 week period. To be successful in producing maximum muscle growth it is necessary to create maximum growth thresholds and then change or stop before the body is able to induce it's own counter measures. Remember to create growth one must work with the body's own counter measures so that one side of the anabolic/catabolic ratio is altered in favor of anabolism and not catabolism or homeostasis.
NOTE: One should not be able to reach the upper rep range on their last set during weeks 4,5, and 6. (DELAYEY FORCED REPS ) needs to be employed on the last set of every exercises but not on the heavy 1-5 rep unless it's done last. Never do your DELAYED FORCED REPS before the last set of each exercises as it will cause too much fatigue and would severely decrease ones ability in being able to lift a maximal amount of weight.

(Now heres how to do a delayed forced rep):

Lets say you are able to get 11 reps on the last set of incline presses with a goal of 11-15 in mind. You should rack the weight after hiting failure on your last set for that exercise, rest only long enough (generally 5-15 seconds) so that you can pick up the weight and crank out another 1-3 reps to make the upper limits of 11-15 range. No one should help you do this (delayed forced reps) and they are not the same as (regular forced reps) where someone is giving you assistance. Some may find that doing more than 2 reps is too exhausting on the CNS. The delayed forced reps do not have to be pushed to absolute failure but should be very difficult and taking them to failure will result in maximum growth if your body can recovery from it. If you make 15 reps on the high rep set or the 5 reps mark when doing the heavy set last, go ahead and do the delayed forced rep anyways. Normally the ideal situation would be to shoot for around 3 reps on the heavy set before doing the delayey forced reps and/or shooting for 11-12 reps before performing the delayes forced reps on the higher rep range. This will keep you at the higher end on the heavy sets and at the lower end on the high rep sets. One should only use the modified rest-pause technique on weeks 4,5, and 6 of the 6 week cycle. Do not use rest-pause during the first 3 weeks as it will cause burn out of the CNS.

NOTE: Once again lets go over the importance of changing the routine split on weeks 4-6. Failure to do the split as I have it set up will result in less than optimal results. Training arms while fresh (not after upper torso movements) during weeks 4,5, and 6 always brings forth new growth to the bi's and tri's by using a SLING SHOT approach. Newly found strength will be brought to the arms, an obvious weak link when trying to get stronger on compound movements in the upper torso such as presses and rows. (Expect to come back much stronger on the compound movements when you return to start the 6 week cycle all over again due to the strength you have gained in the arms by training them in a different manner all together in conjuction with delayes forced reps). Expect to stuggle a bit more during weeks 4, 5, and 6 when trying to increase weight in the compound movements because the arms will only be given 1 full day of rest instead of three as with the push-pull split and expect to stuggle more with trying to get the arm strength up during the push-pull phase when the arms are being pre-fatigued with compound exercises. However this SLINGSHOT approach is necessary to break plateaus in both "upper torso" and "arm" strength. During this time frame (weeks 4,5, and 6 your push pull split will change to the following because the push-pull split is too demanding on the system as a whole when rest-pause is incorporated and the change is needed to provide the SLINGSHOT approach we just discussed. :

Monday: Chest, shoulders, lats, traps, abs

Wednesday: Biceps,triceps, rotators, calves, quads,hams.

Friday: Same as monday and so on.

With the IRON MAN 3 day per week High Intensity Training, 3 sets are performed twice in an 8 day period. Its imperative you never work out two days in a row so the CNS can be ready for the next workout. The CNS's ability to recovery "does not" increases as we progress in our training. The stronger we get the more intensity that can be generated through lifting heavier weights, therefore making the recovery process take even longer. Steroids only compound the problem by making one stronger. MWF is optimal for off-season trainers of all stages. Leave the 5 days per week training for pre-competition or conditioning.

NOTE: A layoff is indicated every 6 weeks on the IRON MAN "HIT" for a period of 7 TO10 days. Since training would normally be terminated on a Friday and would not be resumed until Monday of the (second-following week) when taking off the full 10. You may lose some nervous system function but no muscle loss will occur. You will come back stronger and break personal records on every exercise. (FAILURE to take this lay off will inevitably hold you back in SIZE-STRENGTH)!!!!!!!!!!!!!

NOTE: If the diet is not spot on don't expect to gain a whole lot on this routine other than some added strength and density. Extra calories will be needed with an emphasis on protein. Ectomorphs will even need more fats and carbs than endo's. The best gains will come about by going over your target weight, then dieting back down later. Let it be known that it is "IMPOSSIBLE" for the majority to achieve maximum muscle "size-strength" without putting on some body fat. You will have to go over the required weight- within reason, then lose the fat slowly and keep the hard earned muscle during the dieting down period. Cycling calories by eating more for a 4 days then dropping back down to normal for 3 days can help you ZIG-ZAG those muscular weight gains to a higher standard. This same ZIG-ZAG approach is the best plan for losing body fat as well.

NOTE: For gaining mass you must add 2 calories or so per pound of lean bodyweight to your daily caloric intake 4 days each week. It's best to spread these calories out among 5-6 meals per day. Then on the remaining 3 days for that week reduce your calories back to the original (minus 2 calories per pound of body weight). Protein should be kept constant throughout during any diet but carbs or fats either one can be maipulated when bulking or cutting. It's a personal preference as to which one you like eating the best and to whether or not you want to use a low fat diet of a low carb diet. Both work extremely well as overall calories becomes the biggest factor in weight gain or loss as long as protein is the main food source.. You will need to adjust your calories monthly to reflect the new caloric needs of your increased muscle mass. (This is secret most seek but few seem to find when trying to gain weight). USE THE DIET THAT YOU CAN LIVE WITH NOT SOMEONE ELSES!!!

NOTE: For losing body fat you must do just the opposite as the mass gaining diet. For 4 days each week, reduce your calories through carbs or fats by 2 per pound of lean body weight. Then on the remaining 3 days of that week add 2 calories per pound of lean body weight back into your diet.

NOTE: The above diet methods have been found to work better than any other mass gaining and/or fat loss diet there is because it re-sets the bodies set point/Basic metabolism rate without hitting the dreaded plateaus with most diet plans!!!!!!!! Anabolic steroid users can increase or decrease their calories by 3 for each pound of lean body mass if need be. Try using ZIG ZAG your calories and stay away from extreme diet plans and you will see results!!!!!!

MONDAY: (WEEK 1)

Chest: One compound movement for chest. I have found the 15 degree decline or incline press to be the best for most but some like flat bench presses.

Shoulders: One over head compound pressing movement like dumbell presses or a smith machine, etc.

Triceps: Close grips or lying tricep extensions if your elbow joint can handle them..

Traps: Shrugs.

ABS: weighted crunches or weighted cable reverse cruches : Do a higher rep range on abs so the lower back is not injured.

WEDNESDAY:

Back width: pulldowns or better yet chin ups.

Back thickness: rows

biceps: dumbell curls..Avoid heavy concentrated curls such as one arm spider curls as they can rip the tendon/muscle clean from the bone.

calves: standing calf raises "not the seated version" as they are for the soleus.

quads: squats

hams : leg curls

FRIDAY: Same as mondays workout

(WEEK 2)

Monday: SAME AS WEDNESDAY ON WEEK ONE AND SO ON.

NOTE: I left out deadlifts as Iv'e witnessed several trainers trainers blow out spinal disk performing this movement while using proper form. It destroyed their bodybuilding activities along with their life so I avoid recommending this exercise. Be careful if you choose to do them! This workout program will need to be adjusted if you incorporate deadlifts. Partial deadlifts would be a more affective replacement for those looking for more upper back/trap mass. But if you MUST do deadlifts for only (1) sets after "TRAPS" on the push-pull weeks and do the deadlifts after " TRAPS" on week 4, 5, and 6 when doing the other split. They must always be done last!!!!

Preventing "boredom" will always be an important factor in everyones success. While rotating to a different exercise each session is not recommended on my program being able to do so with the (basic mass builders) in case of prior injuries or boredom of using the same exercise is fine. Thats fine!!! A good illustration would be doing squats one workout and substituting squats for the leg press machine the following workout and then back to squats the next time around and then back once again to the leg press and so on. As stated before it's the best way for those experiencing joint problems to train.

NOTE: ALTERNATE BETWEEN ONLY TWO EXERCISES INORDER TO KEEP THE NEURAL PATHWAYS STRONG.

You must avoid incorporating such movements as heavy shoulders laterals, pullovers, flyes, leg extension, concentrated curls, good mornings, wrist curls, etc when trying to further your progress as these will not aid in adding the size-strength you seek but will most certainly set you back with nagging or possibly chronic "injuries". They can be done for brief period of time such as in the conditioning phase but most won't be able to stick to doing them heavy on a long term basis without doing some type of damage. If you feel the need to add them for a lagging body part use high reps (11-15) only!!!!!!

NOTE: Serious competitors will make their best overall gains by su**ividing their training year into about 75% bulking/25%cutting cycles. You need to have a bulking periods (where they try to gain as much strength-muscle mass as possible and ACCEPT some fat gain). This period should consist of 12 weeks of bulking/mass training on the (IRON MAN "HIT)", (two 6 week cycles). Then you will want to do a (4-6 weeks cutting phase) (IRON MAN PRE-COMP-BELOW), where the goal is "fat loss" and "sparing muscle mass-strength" with the power double drop sets and the addition of more aerobics. I highly suggest that non-competitors incorporate 4-6 weeks of the 5 day per week cutting phase after doing 12 weeks on the mass gaining phase to add variety and a shock to the body. 2 Compound movements for each body part can be used instead of a compound and an isolation if the isolation exercise brings about too much irritation to the joints or an old injury.

NOTE: This is a time for anabolic users to lower their dosages and give their bodies a break from all the force feeding.

If you are a serious competitor..Allowing yourself to get "TOO FAT" in the off season for extended periods of times makes it extremely hard to diet down without losing a ton of muscle. So 'bulk' for 12 weeks and then diet down through carb/calorie cycle for 4-6 weeks to strip off some of the fat you've gained while keeping the muscle mass/strength. Don't be surprised if you make forward progress in muscle mass with this specialized conditioned routine. No need in dropping calories unless your heading into a contest or overly obese.

NOTE: Take a 7 day lay off after 4 weeks or 7-10 days off after doing 6 weeks of using the cutting period, then bulk again, then- diet again. It's the ultimate way to make continual progress given your diet is spot on.
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The only true wisdom is in knowing you know nothing.
~Socrates