Lawrence - I read an article on Bodybuilding.com about you and you said that you worked out 3 days a week during the off season and suggested that most should do as well. What's your typical routine during this time? They referenced a 4 day routine instead. Also, you've said that you made the most gains when you first began because you only had access to very basic equipment. What kind of routine were you doing then? Also, I see you split your parts; what's your opinion on full body 3 days a week routines? Thanks!
In the off season I train 3-4 times a week, my muscles are split over 3-4 days.
If I'm training 3 times a week I split, Mon-chest/arms, Wed-back/delts, Fri-thighs, and every 3 weeks deads on Saturday.
If its 4 times a week it breaks down to the same as above except I train my quads and hams separately.
The program is made up of basic movements such as squats, deadlifts, rows, pulldowns, dips, incline bench press, etc.. and I add 1 isolation movement per muscle group, so back it would be straight arm cable lat pulldowns, for chest flyes, for biceps barbell curls, etc..
I'm not a believer in high volume for building actual muscle fiber, I think that minimal work done extremely intensely will produce the best fiber growth. moderate volume is great for increasing glycogen storage only when combined with lots of carbs and calories. Since muscles are around 80% water it helps to do some form of moderate volume work.
For growth you have to first stimulate growth with high intensity activity, then rest the area as well as feed it.
I have found that nothing can beat a 10 week phase of specialization on the barbell squat for 10-20 reps, do this and you'll grow everywhere. Nothing beats barbell squats and plenty of food for outstanding drug free growth.
Full body programs are great for beginners as they provide more frequency and less volume which is better for beginners. As you grow you have to increase volume slightly (at least initially), but with full body programs this can be extremely draining. Full body routines also don't allow for real physique balance as the first movements done in the program get the most justice, the last areas worked for the day lose out to some degree. They can also benefit more depending on the sequence of exercises.
Advanced trainees can go back to modified full body training methods periodically to build a fresh base of strength, which is imperative for true growth. A modified full body program might include squats, deadlifts, dips and chins for 5 sets of 5 reps, done 3 times a week, with one of the movements being really pushed each day, the others would be done with lighter weight or a higher rep lower set mode (for example 2 x 10 reps). This cannot be tolerated for long though, I wouldn't do it more than 4 weeks.
The reason why I grew fastest initially is because my body was virgin to the weights. As I progressed grow tended to slow down. Actually I did attain another growth spurt when I specialized more on squatting and deadlifting for 10 week phases.
I've tried many different routines, with different effect. If I had to suggest an effective program I would tell you to train 3 times a week on nonconsecutive days. Base your program on the basic exercises. Perform no more than six direct sets for big muscles and 3 for smaller muscles. Eat like its going out of style. rest well. Do that for a few years and you'll make tremendous progress. All this nonsense nowadays about training, is bullshit. Oh yes, warm up properly, use decent (not perfect form, perform reps between 4-20 in most cases.
Law
oh yeah to clarify the high intensity,
high intensity means: balls to the wall, taking a set to the point where you feel like you might meet god if you continue...but still continuing... it means being highly driven, a mad man with your training. This can not be made up by doing more sets.
In the example of the squat, taking a weight that you have never done more than 10 with and getting 20 with it. Thats what triggers extreme drug free development.
