Pellius, if you were a student of the philosophy of science you would know that bold theories are required to get new knowledge about phenomena.
Let us discuss Hans Selye's theory of stress. The doctor lived in Montreal and he noticed that just about all patients had a few similar symptoms when sick.
He came up with the idea of stress causing these symptoms. Stress could be disease, an injury or even exercise. He worked out the phases that the body
goes through before adaptation and even over-compensation occurred. In exercise you couldn't avoid triggering a general adaptation syndrome where the trainee
starts sweating, gets heated, and might even start shaking if the exercise is sufficiently intense like in lifting heavy weights over and over. There was also
a local adaptation that occurred in smaller areas. Eg, a sliver causing swelling but no major discomfort. Perhaps training calves might be almost a local
adaptation because no real overall effort has to be made by the user. Well, this might be wishful thinking. Ray Mentzer and I discussed this issue and concluded
that no matter what kind of exercise protocols you did everyone had to go through the same symptoms to get muscles to grow...even calves.
Selye insisted that the body had to recover before adaptation completed. This is what just about everyone believed who lifted weights. Arthur Jones and
Mike Mentzer both demanded that training be infrequent because of the time it takes to recover and hence grow.
Could everyone be mistaken about recovery and growth? Well, this is where a bold idea is required.
Let us go back to some accumulated broscience or anecdotal reports. Some experts came up with the idea that to make the calves grow you could hit them
hard and often. Perhaps train them every day! Some guys reported making the calves grow using daily workouts. Well, how is this possible if the muscles
have to recover before adaptation and super compensation occurs? No one knew, they just knew that it worked for calves. I don't think many tried training
other muscles on a daily basis except abdominals. By the way, look at how often swimmers train. How can they progress if they train so often?
What can we conclude here about frequency for optimal growth? Do we let the muscle recover completely before maximum growth occurs? When is it best
to retrain the target muscle?
In 1999 I wanted to see if I could make my arms grow again. So I applied my Stress theory of hypertrophy and got to the point where I was sweating,
pumped, and even shaking. I was applying severe mechanical tension to the muscles and did so until enough time under tension was sufficient to cause
growth. This method caused some rapid growth in my arms but lo and behold the gains slowed to a stop when I hit 17 1/2 inches cold. What the heck
was stopping further growth? Could my theory be mistaken? Well, if we keep repeating the same thing over and over while getting no further growth what
do we call that? Insanity. Or a plateau. Or perhaps we reached maximum hypertrophy for that muscle? I refused to accept the I couldn't get any bigger.
Then I did something different. This is also a requirement for progress to maximum hypertrophy. Novelty. I had been using triceps pressdowns on a machine
I had devised and built. It allowed for one to do the exercise in a strict fashion. I abandoned pressdowns and did some triceps extensions on an apparatus
I built after Larry Scott gave a seminar in our gym. It this worked for Larry perhaps it will work for me. It sure did! The day after my arms were really sore.
DOMS had set in and lasted for a few days. A bright light went on in my mind. Why did DOMS occur in muscles that were being severely trained with hyper
intensity. I didn't care why DOMS occurred but THAT it occurred. My hunch was to do whatever it took to trigger DOMS. Well, not just anything, but typical
protocols used by advanced bodybuilders. I reasoned that if we could stimulate DOMS after each and every workout that maximum hypertrophy would
result. Can you imagine my delight when I could measure my arms being larger the next morning. Oh, there have been accusations of mere inflammation and
not hypertrophy. Yes, I accepted that. However, a principle that guided me was an idea Larry Scott came up with. He said that if you could pump a muscle
bigger than before it would grow. Who was I to discard this advice? If it worked for Larry then it must have some value.
So began the DOMS experiment in 1999. I decided to train my arms and calves using this method to see how big I could get them. It worked. The muscles
were responding and I was putting 1/10 inch on both arms and calves after every workout for those muscle groups. Now what about frequency? This is where
I applied accumulated anecdotal experience from my own past training. When I was training for pinch gripping on a machine I built I found that training
every 3rd day was optimal. If I trained sooner I didn't lift more weight that day. If I waited for the 4th day then no additional weight could be lifted. Only if
I persisted doing workouts every 3rd day did I progress until I was able to do a one handed pinch grip with 92.5 kg. This is still the world record in the lift.
So I applied this protocol to my arm and calf training. What happened? Something quite amazing. Oh, we had all assumed that we had to let the muscles
recover before hitting them again. How could good Doctor Selye be wrong? How could Arthur Jones be wrong about recovery? They were both mistaken.
My muscles were growing. Yes, it was painful to retrain sore muscles but after a few lighter sets the soreness evaporated and I was able to keep training
both muscles hard. I was so excited that I ran to the gym in anticipation of more growth. The workouts were intense and severe but boy did I enjoy them.
After all these years I finally could cause rapid, sustained growth in my muscles. I put an inch on my arms in just 10 workouts during that month and
just a little over an inch on my calves. Oh, I forgot to mention....even though my muscles were sore when I retrained them I actually progressed in the
amount of resistance used in all exercises. That wasn't supposed to happen but it did. I concluded that I avoided the dreaded Repeated Bout Effect.
It takes a big effort to lift a heavy tyre such as you see in strongman events. However, it doesn't take that much effort to keep the tyre moving while up.
In other words, perhaps the RBE could be avoided if we didn't wait for complete recovery? This sounds like insanity. Surely it was crazy and even dangerous
to retrain really sore muscles? Well, in my case it worked like magic. Gains were rapid and solid. Damn, that was a great month for me. I ended up
writing two articles for Ironman Magazine and they were published in 2000 and 2001. Did anyone out there listen or even notice what I had done? I doubt
it. When I posted my theory and ideas on the internet they were challenged and discarded completely. I was perceived as some eccentric old guy who
boasted a lot but knew bugger all. Where were my successful students, etc.? Well, the guys in my gym were Getbiggers. They all thought they knew how to
train and some of my ideas seemed absolutely ridiculous. For example, I told them they could make their whole upper bodies bigger just targetting arms for
a month. Nope, nobody was buying this. They literally could not accept these new ideas. To do so they would have to discard the totality of what they believed.
Why would they risk losing size in hard fought gains in chest, back and shoulders by just training arms? So I had no followers. No matter, I didn't need them.
If what I did worked for me then it would work for everyone. I was that confident.
So, behold the likes of Van B and Pellius rising up to challenge my DOMS theory. Where is my scientific proof? I don't need any proof. Science doesn't work
that way. Either something is right and works or it does not. My method delivers whether or not others believe it. So far not a single individual has even tried
my theory. That is how entrenched beliefs are in the minds of bodybuilders. Could they be mistaken? Are they growing rapidly? Well, they are mistaken and
that is why they aren't growing rapidly. I hear all manner of excuses like they aren't taking drugs and/or they don't have the genetics! Tell that to Larry Scott.
There was a narrow framed guy who persisted and found a way to make his muscles keep growing until he was the best built guy in the world. That was
some success story. Well, what happened to my DOMS experiment in 1999. I injured both my elbows and achilles tendons. Both have an explanation and
now can be avoided. Larry was seen putting his elbows on pads to do those lying triceps extensions. That is what we all did. Well, all that friction with heavy
resistance caused inflammation to the sheath covering the elbow joint. To avoid damage it is imperative that elbows avoid contacting pads and other surfaces.
I have modified machines so that elbows don't contact pads during biceps or triceps exercises. That solves the elbow problem. Oh, just a small note here.
I damaged my elbow joints way back in 1965 by doing pull overs on a bench with up to 250 pounds. What I do now are a few light sets for high reps and the
elbow pain evaporates and I can train with heavy resistances. Might sound crazy but desperate methods are required to solve the sore elbows problem.
What about the Achilles tendons? I had never had this pain in all the years lifting weights. Well, I was using really heavy standing heel raises on my 1000 pound
calf machine. I would warm up then eventually use up to 600 or 700 pounds and do bouncing reps for as many as I could do which would be sixty or so short reps.
Then I would stop and walk in a couple of small circles then repeat many, many times using the same heavy resistance. That was extremely painful but I persisted because it
stimulated rapid growth. I kept using the same exercise as long as DOMS kept appearing the day after. And growth! But there was some accumulated damage
occurring because of the ballistic way I was performing the exercise. I had done bouncing in the past for donkey raises and didn't cause any perceived damage.
I concluded that the muscles would keep growing if retrained every third day but perhaps the connective tissue might not. So perhaps the DOMS method can't
be sustained indefinitely? It might be wiser to use it for a couple of weeks and then target other muscles. Anyway that is some background behind what I did
and why.