Anyone tried the "S.A.I.S." method?

**JH0511** · 02-12-2010, 02:19 PM

Im still training naturally. I was just curious if anyone has tried this method of training. It seems like you would need to add a few things that you know your body likes to each muscle group but is this a case of truely ...less is more?

Here is the article....

http://www.bodybuilding.com/fun/jeff1.htm

Let me know what you think. I was previously doing WAY too many exercises daily and burning way too many calories... Would this be a good change for someone in my situation.. Heavier weights, same amount of food, less exercises, therefore less calories burned and more weight gained?

Thanks

Mods: If this is in the incorrect place could you please move to the correct area, I couldn't really decipher where to put it.

**JH0511** · 02-12-2010, 03:12 PM

I have been doing this routine for 3 weeks now and I still get sore in every muscles group for atleast 1 day after...with my previous routine I was consistently doing 12-15 reps for 3 sets with about 11-14 exercises within a 1.5 hour period without getting sore.... except my legs

I just cant tell if its just that this is new to my body or if anyone has actually tried this method to know if it works on a "scientific" level.

oops by the way...stats

Height 5'10.5
Weight 143
Age 24
BF% +/- 5%

**Machdiesel** · 02-12-2010, 05:17 PM

The fact that it is new to your body and you are sore is proof it is "working". This workout really isn't anything new except for the one last set with extremely high reps. If you are 5'10 and 143 I would say this type of workout isn't for you. I assume your goal is to pack on weight and get as strong as possible as quick as possible. These Once a week bodybuilding "magazine" workouts are not very good for someone in your position. I would reccomend something like Stronglifts or starting strength. If you wanna keep a bodybuilding type routine the IRON MAN HIT is a good choice. Below are links to the workouts. I dont see much talk on these boards about StrongLifts and SS(5x5 or 3x5 workouts). I know this is a bodybuilding forum and these are considered powerlifting workouts, but for a beginner(I am assuming you are) These types of workouts work the fastest on packing on weight. Only after you have a strong base should you move onto a once a week workout

3x5, 5x5
3x3 and 5x5 routines

Stronglifts
http://stronglifts.com/stronglifts-5...ining-program/

I just assumed you are a beginner due to your weight. What is your training experience, what are your goals?

**JH0511** · 02-12-2010, 05:34 PM

Originally Posted by Machdiesel

The fact that it is new to your body and you are sore is proof it is "working". This workout really isn't anything new except for the one last set with extremely high reps. If you are 5'10 and 143 I would say this type of workout isn't for you. I assume your goal is to pack on weight and get as strong as possible as quick as possible. These Once a week bodybuilding "magazine" workouts are not very good for someone in your position. I would reccomend something like Stronglifts or starting strength. If you wanna keep a bodybuilding type routine the IRON MAN HIT is a good choice. Below are links to the workouts. I dont see much talk on these boards about StrongLifts and SS(5x5 or 3x5 workouts). I know this is a bodybuilding forum and these are considered powerlifting workouts, but for a beginner(I am assuming you are) These types of workouts work the fastest on packing on weight. Only after you have a strong base should you move onto a once a week workout

3x5, 5x5
3x3 and 5x5 routines

Stronglifts
http://stronglifts.com/stronglifts-5...ining-program/

I just assumed you are a beginner due to your weight. What is your training experience, what are your goals?

Mach,
I have lifted on and off for a few years and got into in more religiously over the last year or maybe a lil longer...This is my old routine that I did for about 6 months strait and made major strength gains but no size gains, I went from around 8% body fat to 5% body fat using this workout below....read it and let me know if you think I have a good enough base to continue with this SAIS program..
...my workout days used to look like this......
I would rotate it like this....

Push on Mon and Friday
Pull on Wed
Legs Tues and Thursday
then the next week
Pull on Mon and Friday
Push on Wed
Legs Tues and Thursday...

This workout was like a cardio workout that burned fat like nobodies business...at my size I went from 6-7% to 5% body fat in about 6 weeks...to me thats quite a bit of fat in that time frame but loosing body fat was never my intention I thought I could put on weight with that routine and I was WRONG!

Push movements...
Chest press machine to warm up..
Flat Bench...135lbs @ 12-15 reps for 3 sets
Decline Bench... 135 @ 12-15 reps for 3 sets
Incline Dumbell Press... 45 lbs each hand 10-12 reps for 3 sets
Overhead dumbell tricept press...55lbs 12-15 reps for 3 sets
Tricept cable pushdown....110lbs 12-15 reps for 3 sets
reverse grip tricept cable pushdown ... 80lbs 12-15 reps for 3 sets
Dumbell Tricept kickbacks... 25lbs 15 reps for 3 sets
Unassited Dips - 12 - 15 reps for 3 sets
Chest press machine to burn out 2 or 3 sets
Torso Rotation machine
Abs - Pikes and leg lifts
lateral Shoulder raises 25 lbs each hand 12-15 reps, 3 sets
Excise to work shoulder blade area...scapula i believe is the name sorry for not know that...Need to increase strength in that area

Pull movement days
Warm up with 20lbs dumbell curls
Standing Dumbell curl - 35 lbs 10-12 reps 3 sets
Preacher Curl - 30 lbs each side of an EZ curl bar.. 10-12 reps, 3 sets
Hammer Curl - 25 lbs 12-15 reps, 3 sets
Dumbell Lat Row - 55lbs 15 reps, 3 sets
Standing Row w/ EZ curl bar w/ 30 lbs on each side. 1-12 reps, 3 sets
Standing barbell curl. 65lbs 10-12 reps, 3 sets
Seated dumbell curl. 25lbs 10-15 reps, 3 sets
Concentrated Curl to burn out 20lbs, 3 sets to burnout
Lat Row Machine 80lbs, 12-15 reps, 3 sets
Low Row machine 80lbs, 12-15 Reps, 3 sets
Standing Row I do on a machine to work center of back, 30-40lbs....12reps, 3 sets
Lateral Shoulder Raise, 25lbs each hand 12-15 reps, 3 sets
Abs - Pikes and leg lifts

Leg day
Leg Press machine to warm up
Power cleans 90lbs. 12-15 reps, 3 sets
Standing Calf raise, 90lbs 12-15 reps, 3 sets
sitting calf raise, 70lbs, 12-15 reps, 3 sets
Squats 135lbs 12-15 reps, 3 sets
Kettle Bell Squat/Raise forward. 35lbs 12-15 reps, 3 sets
Leg Extensions 70lbs, 12-15 reps 3 sets
Leg Curl 85lbs, 12-15 reps, 3 sets
Leg Press Machine, Use one foot Jump and slow myself down with one leg...Not sure of weight on this machine....each leg 15 reps, 3 sets
I will also do Abs on Leg day....I know my leg day could be better...Im just not that much into having huge legs

**Machdiesel** · 02-12-2010, 05:42 PM

Do you count your calories?? whats your diet?

**JH0511** · 02-12-2010, 05:50 PM

Originally Posted by Machdiesel

Do you count your calories?? whats your diet?

Calories about 2700-3000 is the range i shoot for
Macro nutrient break down 60%carbs, 30%protein, 10%fat

I am heavy on the shake side until lunch...I know its not the best way to get what i need but its what I have to do cutesy of my work schedule. Also my workouts are at roughly 5:30am-7:00am...which makes my eating before working out kinda hard...My pre-workout "meal" is a protein bar with 30g protein, 24g carbs....w/ gaspari superpump250 & glutamine powder drink.

Post workout I do a shake with 60g carbs, 30gram protein, and the same shake 1 hour later...then some sort of snack like nuts or something until lunch.

**JH0511** · 02-12-2010, 06:11 PM

for the last 3 weeks....here are the weights i have been doing

Mon
Bench Flat - 165x6x3
Incline Bench - 120x10x2
Bench machine - 90x20x1
barbell Curls - 100x6x3
Dumbbell Curls - 30x12x2
EZ-Curl Bar with 20 on each side 20 reps x 1
I add to the SAIS
DB Flys 30each handx12x2
DB Hammer Curls 25x12
Preacher Curl 30 each side of easy curl bar x9x1

Tues
Squats 200x8x1 - 200x7x2
Leg Press machine - 280x15x2
Hack Squats - 170x32...needed more weight

Wed - off

Thursday
Behind Neck Preass 95x6x3
Standing upright rows 35 each handx12x2
military press machine - 75x20
skull crusher 25lbs on each side of ez curl bar x11x2
triceps pushdown 110x22
I add Tricep kickbacks 25x15x3
lateral raise 25 each handx15x3
triceps reverse grip pushdown (palms up) 80x15x2

Friday
front lat pulldown (cable machine) - plate 13.5x7x3
seated cable row (cable machine) - plate 11x11x2
dumbbell rows - 55x25
standing calf raise - 220x7x2, 220x10x1 (need to go up)
seated calf raise - 85x12x2
bend-over calf raise machine - 140x40...need to go up
I add...Wide grip pull ups to fail for 3 sets

**Machdiesel** · 02-12-2010, 09:21 PM

If you wanna add size and you are not gaining weight then you have to add calories. It doesnt matter what workout you do you need to fuel your body. That being said I would go with one of the workouts I recommended. It's only 3 days a week so you will have plenty of time to recover and grow, you will get stronger every workout, and IMO you will see the best gains you ever experienced. At only 143lbs doing a bicep curl for 20 reps isnt going to do much to make your body grow.