This is only for very advanced bbs

[biceps]

This is not for the average getbigers.
 1.You will need a good Smith machine.
 2. The Delczeg system require tow spotter, the job of the spotters is not to lift the weight for you. They should never touch the bar or assist you with forced reps. The purpose of the spotters to manipulate the weight by reducing the total during the positive portion of the rep and increasing the weight during the negative portion of the rep.
This method allows the heaviest possible weights to be used during the negative portion of each rep while also allowing the lifter to complete the positive portion of each rep without help. The spotters simply remove weight at the bottom of each rep and add it at the top of each rep. They should never touch the bar unless the lifter gets stuck at the bottom and can`t move the weight at all.

Example for squats:
I perform 4 strict ,full repetition with 455 lbs , so I begin my squat  in a slow , strict , fluid and continuous motion, until you have completed 4 repetitions.
Without resting, I begin my 5th repetition. When my ass almost touch the ground a spotter on either side of the bar will remove the incremental weight 90 lbs ( 45 lbs each side of the bar) continue to stand up with 365 lbs. While in the standing position, my training partners quickly add the the incremental weight back to the bar (90lbs) and I begin your 6th repetition. In other words, after 5 repetitions, the negative portion of the movement will be done with full weight, while the positive portion will be pressed at the original weight. I`ll continue stripping and addind the incremental weight, until I have completed a total of 10 repetitions. This is how negatives are used effectively to penetrate every fiber within the leg.

I`ll take 5 minutes rest period between sets.

This is not for the average getbigers.

[biceps]

If you decide to try this system and to be most effective, all 3 training partners must work as a team to complete their own reps and then quickly assist each other as spotters.  With practice , your training team will become efficient. However, each partner should never rush through their actual set. The performance of reps should be controlled and deliberate. Never sacrifice the quality of each set. After all, that`s where muscle growth and strength increases are accomplished.

You see, traditional negative training might may be ineffective after all. That`s because during regular negative training the a training partner must involve himself to get the weight back to a point of stability. At this point a portion of the motor units(fiber and nerve connections) involved, shut off and the effectiveness of the negative repetition is significantly reduced. With this system, the effectiveness of the negative portion of the movement is what will cause you to gain more muscle in less time!

This system can be used for every body part and can be repeated every 7 day.
Also a special hight protein diet is necessary.

[The Squadfather]

good stuff man, you must be pretty big, post a picture.

[omgsoswole]

Far too long to read. 

Please condense down to no more than 3 lines and repost.

Thanks in advance.

[Man of Steel]

Here's what I do:  Squats ~ up and down with weights on the bar

[PANDAEMONIUM]

This is not for the average getbigers.
 1.You will need a good Smith machine.
 2. The Delczeg system require tow spotter, the job of the spotters is not to lift the weight for you. They should never touch the bar or assist you with forced reps. The purpose of the spotters to manipulate the weight by reducing the total during the positive portion of the rep and increasing the weight during the negative portion of the rep.
This method allows the heaviest possible weights to be used during the negative portion of each rep while also allowing the lifter to complete the positive portion of each rep without help. The spotters simply remove weight at the bottom of each rep and add it at the top of each rep. They should never touch the bar unless the lifter gets stuck at the bottom and can`t move the weight at all.

Example for squats:
I perform 4 strict ,full repetition with 455 lbs , so I begin my squat  in a slow , strict , fluid and continuous motion, until you have completed 4 repetitions.
Without resting, I begin my 5th repetition. When my ass almost touch the ground a spotter on either side of the bar will remove the incremental weight 90 lbs ( 45 lbs each side of the bar) continue to stand up with 365 lbs. While in the standing position, my training partners quickly add the the incremental weight back to the bar (90lbs) and I begin your 6th repetition. In other words, after 5 repetitions, the negative portion of the movement will be done with full weight, while the positive portion will be pressed at the original weight. I`ll continue stripping and addind the incremental weight, until I have completed a total of 10 repetitions. This is how negatives are used effectively to penetrate every fiber within the leg.

I`ll take 5 minutes rest period between sets.

This is not for the average getbigers.

why are you pretending like this is some great discovery?  You're basically doing SuperSlow training.  FWIW, if you want to recruit as many stabilizer muscles as possible and thus get the best possible workout, do free weight squats in a cage....none of this smith machine bullshit.  That's for pussies.

[nycbull]

biceps, ive been doing more negs in my workouts and muscles seem to be really responding, great for just maintenance workouts. When I was younger they did nothing, thought it was bullshit, but now they are really effective.

I dont use workout partners though, they are too annoying.

[Palpatine Q]

why are you pretending like this is some great discovery?  You're basically doing SuperSlow training.  FWIW, if you want to recruit as many stabilizer muscles as possible and thus get the best possible workout, do free weight squats in a cage....none of this smith machine bullshit.  That's for pussies.

Why do you think stabilizing muscles aren't used in a Smith? Just because some asspipe said something in Flex magazine 20 years ago doesn't make it so.

[no one]

This is not for the average getbigers.

thats because the average get-bigger doesnt train as he is too busy sitting in his mom's basement posting on here 44 times a day.

[biceps]

biceps, ive been doing more negs in my workouts and muscles seem to be really responding, great for just maintenance workouts. When I was younger they did nothing, thought it was bullshit, but now they are really effective.

I dont use workout partners though, they are too annoying.

I have to be at the Gym in 20 minutes I will respond you this afternoon.

[Max_Rep]

The origins of this system and about its creator.

http://fitnessenterprises.com/delczeg_training.html

http://www.getbig.com/iview/delczeg040217.htm

[PANDAEMONIUM]

Why do you think stabilizing muscles aren't used in a Smith? Just because some asspipe said something in Flex magazine 20 years ago doesn't make it so.

Note that I didn't say that stablizing muscles aren't used in a smith.  I said: "if you want to recruit as many stabilizer muscles as possible and thus get the best possible workout, do free weight squats in a cage."  Some stabilizers of course will come into play with a smith, but I don't think anyone could reasonably deny that the free weight squat is preferable in this regard. 

[biceps]

biceps, ive been doing more negs in my workouts and muscles seem to be really responding, great for just maintenance workouts. When I was younger they did nothing, thought it was bullshit, but now they are really effective.

I dont use workout partners though, they are too annoying.

You need to find 2 very serious guys to train with you. PM me your address and I will send you 3  of the system free of charge, this way you can give 1  out to each guy before they make a commitment.

[biceps]

why are you pretending like this is some great discovery?  You're basically doing SuperSlow training.  FWIW, if you want to recruit as many stabilizer muscles as possible and thus get the best possible workout, do free weight squats in a cage....none of this smith machine bullshit.  That's for pussies.

The reason for the smith machine (is the back and fort stripped weights), if the weights are not stripped in same time you could lose the your balance and can cause injure for the lower  back. I am not forsing any body on this system.

[biceps]

Note that I didn't say that stablizing muscles aren't used in a smith.  I said: "if you want to recruit as many stabilizer muscles as possible and thus get the best possible workout, do free weight squats in a cage."  Some stabilizers of course will come into play with a smith, but I don't think anyone could reasonably deny that the free weight squat is preferable in this regard. 

That is correct that the stabilizing will come in to play very little, that way I start the warm up with the free weight on till the negatives, my last warm up is is 355 lbs. If you in power lifting you can alterate this system one week and free weight next week.

[wes]

What if your training partners don`t show up..............you`re screwed!!  LOL 


Not a good idea unless you can find twi idiots who like to screw around with heavy plates all day and ruin their training so you can make progress.

Negatives have been done for eons.........nothing new under the sun.

[jpm101]

Interesting concept but I would have to agree with Pandaemonium that for full affect, getting under a regular squat bar is prime choice. And within a cage/PR. Too many weak areas are encouraged (open to injuries) with a Smith machine, if extra heavy squating is done (the original Nautilus equipment handled the three phase strength curve very well with their leg press machines also. Worked extremely well when negatives were applied, eliminating the need to strip/add plates each rep). BB'ers have to be the most inventive group around when it comes to new slants on training and diet. Pioneers in a way.

I have seen two other exercise that this negative strip method has worked on. That was chins and BB curls. And of course the two guy's at the ends of the squat bar get a good arm/delt workout. Good Luck.

[biceps]

Interesting concept but I would have to agree with Pandaemonium that for full affect, getting under a regular squat bar is prime choice. And within a cage/PR. Too many weak areas are encouraged (open to injuries) with a Smith machine, if extra heavy squating is done (the original Nautilus equipment handled the three phase strength curve very well with their leg press machines also. Worked extremely well when negatives were applied, eliminating the need to strip/add plates each rep). BB'ers have to be the most inventive group around when it comes to new slants on training and diet. Pioneers in a way.

I have seen two other exercise that this negative strip method has worked on. That was chins and BB curls. And of course the two guy's at the ends of the squat bar get a good arm/delt workout. Good Luck.

I am familiar with the Nautilus equipment, and I am not trying to push this system on anybody, I am not in powerlifting I am in bodybuilding , in my teens I was competing in Olympic weight lifting so am familiar with power training also.  It works wery well when you need to bring up a body part. Especially for the upper back.

[PANDAEMONIUM]

in my teens I was competing in Olympic weight lifting so am familiar with power training also.  It works wery well when you need to bring up a body part. Especially for the upper back.

Good stuff.  Haven't seen many Oly lifters around these parts.

[biceps]

Good stuff.  Haven't seen many Oly lifters around these parts.

My best lift standing over head press at 148 lbs body weight was 220 lbs (at age 17 back in 1969).

The reason I am yousing this system so I work both fast-twitch and slow-twich fibres to maximum capacity in same day, and is the only training system in which the lifter perform all of the work during the positive phase and the negative. The strength gains based individually on person.  I train each body part every 7 days. I use this system in my suppersets or giant sets. It takes 2 months till you mind and body adjust for this torture. Is very hard to fine training partners most of them quit after 2 weeks. You have nothing to loose give it a try and lat me know how you liked.

[slaveboy1980]

This is not for the average getbigers.
 1.You will need a good Smith machine.
 2. The Delczeg system require tow spotter, the job of the spotters is not to lift the weight for you. They should never touch the bar or assist you with forced reps. The purpose of the spotters to manipulate the weight by reducing the total during the positive portion of the rep and increasing the weight during the negative portion of the rep.
This method allows the heaviest possible weights to be used during the negative portion of each rep while also allowing the lifter to complete the positive portion of each rep without help. The spotters simply remove weight at the bottom of each rep and add it at the top of each rep. They should never touch the bar unless the lifter gets stuck at the bottom and can`t move the weight at all.

Example for squats:
I perform 4 strict ,full repetition with 455 lbs , so I begin my squat  in a slow , strict , fluid and continuous motion, until you have completed 4 repetitions.
Without resting, I begin my 5th repetition. When my ass almost touch the ground a spotter on either side of the bar will remove the incremental weight 90 lbs ( 45 lbs each side of the bar) continue to stand up with 365 lbs. While in the standing position, my training partners quickly add the the incremental weight back to the bar (90lbs) and I begin your 6th repetition. In other words, after 5 repetitions, the negative portion of the movement will be done with full weight, while the positive portion will be pressed at the original weight. I`ll continue stripping and addind the incremental weight, until I have completed a total of 10 repetitions. This is how negatives are used effectively to penetrate every fiber within the leg.

I`ll take 5 minutes rest period between sets.

This is not for the average getbigers.

1. use free bar
2. chains

3. delczeg system lol 

[biceps]

1. use free bar
2. chains

3. delczeg system lol 

The chains system use to be on of my favorite training systems, and I still use free weights.
I am not telling you that this is the best system, every work out system is a good  system lung as you have results, (I try them all) but if you looking for a new challenge this would be the one.

[PANDAEMONIUM]

My best lift standing over head press at 148 lbs body weight was 220 lbs (at age 17 back in 1969).

That's a very respectable lift for your age and bodyweight at the time.  Do you still do the oly lifts?  For the past several months I've made cleans a staple of my workout routine but have basically stopped OHPing because of a bad shoulder.

[Geo]

Here's what I do:  Squats ~ up and down with weights on the bar

that's far too easy to ever see results bud

none of this smith machine bullshit.  That's for pussies.

yup

[biceps]

That's a very respectable lift for your age and bodyweight at the time.  Do you still do the oly lifts?  For the past several months I've made cleans a staple of my workout routine but have basically stopped OHPing because of a bad shoulder.

I don't do any OHP lifting, but I like to lift heavy.