Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: oldtimer1 on October 02, 2024, 08:52:17 AM
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There seems to be a lot of hate for anyone that dare uses one set to failure on this site. Some claim guys like Yates, Cardillo Mr. Canada and Dave Mastorakis are lying about their training. I think it comes from not understanding their training protocol.
Yes, they used warm ups as needed. No one can take 400lbs plus and do one set of inclines or 500lbs squats without a warm up. Let me explain. Going to use weights for at trainer that doesn't exist below to make my point. It will be chest day.
Bench press
1x10 with an empty bar
1 x 10 with 135lbs
1 x 4 with 225lbs
1 x 9 to failure with 250lbs (This is the one set to failure. The guy couldn't get 10 reps if someone put a gun to his head)
Incline press
1 x 10 135
1x 8 210lbs (His set to failure knowing he couldn't get one more rep)
Flat flies
1x 6 45lbs Warm up
1x 11 65lbs (One counted work set)
Dips
1x8 with 35lbs (one set to failure with no warm up)
This trainer counts four work sets and doesn't count warm up sets that he uses as needed.
Yes, forced reps can be included as well as drop sets. Yates used drop sets for delt dumbbell laterals sometimes as well as chest flies but not all the time.
I know some volume trainers would really have to train with one set using honesty on their effort to understand. Guys that claim it's a walk in the park aren't pushing them self with the one set to failure protocol. It's the hardest way to train.
Having said that I have no problem with volume trainers. It's just a different type of training. Just like a 400 meter runner doesn't train the same as a 1500 meter runner. Same goes for the 1500 meter runner in comparison to a 10K guy. It's all work. It's all hard in it's own way. I'm using the definition of intensity as it applies to lifting. Endurance lifting can be brutal but it's not intensity training.
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"There seems to be a lot of hate for anyone that dare uses one set to failure on this site."
No hate. Just stating facts about hit.
"Some claim guys like Yates, Cardillo Mr. Canada and Dave Mastorakis are lying about their training. I think it comes from not understanding their training protocol."
Course they lied and still do, especially Yates. They all did conventional methods to build up, that's a fact. None did hit from day one and built a great body. Not one.
Look at Dorian's early chest routine, he used conventional methods and not hit to build his chest.
Bench press 135x10 200x8 265x8 285x7 310x5 pyramid sets
Incline press 250x5 240x5 230x5 reverse sets
Incline flys 70x8 70x7 70x6 straight sets
Source: his 1985 to 1990 journal files
"Yes, they used warm ups as needed. No one can take 400lbs plus and do one set of inclines or 500lbs squats without a warm up."
No-one was stating that they take a heavy weight without some build up sets and those so called warm up sets were not all warm ups.
"Let me explain. Going to use weights for at trainer that doesn't exist below to make my point. It will be chest day.
Bench press
1x10 with an empty bar
1 x 10 with 135lbs
1 x 4 with 225lbs
1 x 9 to failure with 250lbs (This is the one set to failure. The guy couldn't get 10 reps if someone put a gun to his head)
Incline press
1 x 10 135
1x 8 210lbs (His set to failure knowing he couldn't get one more rep)
Flat flies
1x 6 45lbs Warm up
1x 11 65lbs (One counted work set)
Dips
1x8 with 35lbs (one set to failure with no warm up)"
Wrong. Let's be more specific. Yates used pyramid sets as a lot of bodybuilders do. Example
Set 1 10 to 12 reps at 50% of top weight warm up
Set 2 8 to 10 reps at 70% of top weight moderate weight work set
Set 3 6 to 8 reps at 90% moderate heavy to near failure work set
Set 4 6 to 8 reps at top weight failure work set
So no, there more work sets going on due to load and tension on the muscle from the moderate to heavy weights. If you're doing 4 exercises a bodypart that' s actually 12 work sets with 4 of those to failure if needed as we now know it's not even necessary to go to failure to cause growth.
"Yes, forced reps can be included as well as drop sets. Yates used drop sets for delt dumbbell laterals sometimes as well as chest flies but not all the time."
As did many bodybuilders...so what? Besides doing drop sets is actually adding more volume to the workout so it's not true one set to failure now is it? 😄
"I know some volume trainers would really have to train with one set using honesty on their effort to understand."
Nope.
" Guys that claim it's a walk in the park aren't pushing them self with the one set to failure protocol. It's the hardest way to train."
It really isn't. Try doing a volume workout with short rest periods between sets. That's hard. Doing 20 sets a bodypart with reasonable intensity per bodypart then coming back the next day to do it again for another bodypart or 2 is hard.
"Having said that I have no problem with volume trainers. It's just a different type of training. Just like a 400 meter runner doesn't train the same as a 1500 meter runner. Same goes for the 1500 meter runner in comparison to a 10K guy. It's all work."
Running isn't bodybuilding. Two separate activities. You hit guys with all that marathon running analogy...it's stupid.
"It's all hard in it's own way. I'm using the definition of intensity as it applies to lifting. Endurance lifting can be brutal but it's not intensity training."
Sorry but wrong again. Volume is not endurance the same as running is. It's muscular endurance and yes it's hard. It's why you hit clowns don't do volume as it's hard...
Arnold's training was hard that not many could keep up with him and he did work hard. Even the silver era bodybuilder routines from such greats like Reg Park and Steve Reeves would bury the wimpy trainers of today.
Fact is, hit doesn't work. There has never been a successful hit only bodybuilder...never. Hit, despite being around for 50 odd years, STILL has a very dismal success record. Yates, methzer, Mastorakis, Viator, Baker, etc ALL built their bodies with volume over several years. Hit is a myth.
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Dorian Yates has no idea how to train…naturals that is.
The Internet is filled with clips of him trashing volume training, but the reality is painfully different, if you’re natural, of course.
Here are (high IQ) reasons why Dorian Yates’s H.I.T. methods are nothing but pretentious nonsense that doesn’t work unless you’re blasting a glorious amount of anabolic steroids that functionally “bribe” the cells of your body to synthesize more protein.
If you’re natural, the only things that you will gain from HIT are weird grimaces while you train and a destroyed CNS.
Let’s hit it.
H.I.T. Is Too Easy On The Body
HIT-brahs always brag about how HIT is really difficult. Yates does the same, but the reality is painfully different.
What is it?
HIT = EZ on The BODY, Hard On The Brain
You see, the brain is the smartest organ in your body, allegedly, but it can be tricked.
So, here’s what’s happening.
During a hard set, the CNS signals to the brain that the organism is under fire. So, you naturally conclude that you’re working hard.
And that’s the case, but only for 1 set.
Then you rest…way too long.
The body is hit (lol), but each muscle group does not receive enough stimulation throughout the entire week to grow.
However, since every day is CNS day, you conclude that you’re working hard when in fact, the overall BODILY fatigue is quite low.
To grow muscle, you need to do more WORK. It’s that simple.
Back in the day, some guy asked Mentzer why his calves weren’t growing, so Mentzer told him that he was overtraining them and advised a reduction of calf training frequency to once every 14 days. (I read that in a magazine.)
This isn’t very intelligent advice on Mentzer’s part.
Why?
Doing a few hard sets for the calves (one of the toughest muscles in the body) and then going for a 2-week vacation is akin to expecting to raise your IQ by reading for 40 seconds a day.
In reality, if you have a lagging muscle group, you have to do the exact opposite, namely – increase the frequency and volume.
In other words, you must train it HARDER.
And harder does not mean one look-at-me-I-am-puking set, but multiple “money sets” done more frequently.
This is true for unnaturals and even truer for naturals.
Dorian’s HIT contains slightly more volume, but the frequency will not be enough unless you’re genetically gifted everywhere.
“But have you watched Blood n’ Guts,” says the dreamer.
Yes. I have. If you mute the annoying screaming, the training doesn’t look as tough as you think it is.
I’ve been to gyms where average people who have regular jobs train just as hard and with even more frequency.
Everyone Tries HIT and Quits Not Because The Program Is Hard…but
HIT has been here a long time. Virtually every serious muscle constructor has tried it.
And yet the methodology is still not popular. Why?
The HIT fetishists will say “Because it’s super hard and people can’t handle it”.
That’s incorrect. The true answer is:
Because it’s not as effective as other methods.
Don’t you think that if HIT was all that effective, the pros would have switched a long time ago?
Professional bodybuilders and other hypertrophy-addicts are doing everything in their power to get bigger.
The sacrifice includes the following rituals:
Daily injections of known and unknown steroids. Some compounds are literally designed for horses and yet people introduce them to their bloodstream.
Growth hormone injections
Insulin injections (you can get into a coma and die as a result of this practice)
Training 6-7 days a week
Following expensive and complicated diets
Paying glorious amounts of money to personal trainers
Don’t you think that individuals who are willing to do all of that in the name of the Hypertrophy God are afraid of HIT?
Think again.
Harder.
The painful truth is that a muscle addict will go all the way to add muscle to his frame.
And if HIT was the difference between being average and the KING, everybody would be a HITTER.
Injuries
Here’s a questionnaire for geniuses:
When do you think you are more likely to tear a muscle?
A) When you perform a set until you know that the next rep will require you to break form.
B) When you perform a set to total failure, and then some sweaty fella with raisin-like balls lifts the weight all the weight for you so that you can get 3 more reps with extremely slow negatives?
Ultimately, it doesn’t matter how effective your training is when…you can’t train due to an injury.
If you want to tear a muscle, go ahead and HIT it hard.
Not Practical
HIT forces you to jump on the machines because applying it to compound exercises is often dangerous.
Do you think that it’s a coincidence that HIT was heavily promoted by Arthur Jones, the inventor of the Nautilus machine series?
A wise man once told me that —-
there is no such thing as a coincidence.
HIT Treats You Like a Machine
High IQ training realises that humans are not robots. Hence smart programming comes with carefully engineered deload phases (one step back, two steps forward type of thing).
HIT could have this sophistication too but more often than not doesn’t because the teachers are too focused on squeezing your CNS until you vomit.
They think that it’s awesome to feel like you were just HIT by a car after a workout.
Additional Hard-Hitting Facts
Mentzer and Yates both built their bodies with volume before allegedly switching to HIT. (According to many mentzer was doing higher volume than advertised.)
Yates already had a pro physique when he switched to lower volume and that was to MAINTAIN the mass he'd already built.
During the so-called Colorado experiment, Casey Viator didn’t build any new muscle. He simply regained what he’d lost before.
Hit is a myth.
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RMJ11, You are too easy. I set a trap and you got all worked up over nothing. I'm not reading that.
I do want to hear what you think optimal training is for most people not using drugs. Is it training a body part once a week? Could it be twice or even three times? What rep range is best? How many sets and exercises per body part? Is your answer everyone needs a different protocol?
Here you go coach. With limited parameters this is what you have. You have a 25 year old running back who played college ball and he graduated. Great athlete but no where near NFL potential. He supplemented his football and sprint training with a very consolidated lifting routine that concentrated on the power clean, bench and squat. He threw in some curls for the girls. He generally did something like 8 reps, 6-4-2-1 on the heavy lifts. His lifting was a supplement to his priority of football training. He's very strong and explosive both innate and acquired.
Now his goal is to just concentrate on how he looks as he works on his career. His potential is undeniable but has zero plans to ever compete in bodybuilding . He is built but wants to take it further. What split would you put him on? How many exercises per body part? Would the rep range be 6 to 8 reps? Would you go higher like 8 to 12 reps? Would you cycle the training with different training protocols through the training year? The guy works 40 hours a week with an hour commute each way. He has a social life and girl friend. How would you advise him? Seriously, I'm not busting your chops. What would you tell him?
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RMJ11, You are too easy. I set a trap and you got all worked up over nothing. I'm not reading that.
I do want to hear what you think optimal training is for most people not using drugs. Is it training a body part once a week? Could it be twice or even three times? What rep range is best? How many sets and exercises per body part? Is your answer everyone needs a different protocol?
Here you go coach. With limited parameters this is what you have. You have a 25 year old running back who played college ball and he graduated. Great athlete but no where near NFL potential. He supplemented his football and sprint training with a very consolidated lifting routine that concentrated on the power clean, bench and squat. He threw in some curls for the girls. He generally did something like 8 reps, 6-4-2-1 on the heavy lifts. His lifting was a supplement to his priority of football training. He's very strong and explosive both innate and acquired.
Now his goal is to just concentrate on how he looks as he works on his career. His potential is undeniable but has zero plans to ever compete in bodybuilding . He is built but wants to take it further. What split would you put him on? How many exercises per body part? Would the rep range be 6 to 8 reps? Would you go higher like 8 to 12 reps? Would you cycle the training with different training protocols through the training year? The guy works 40 hours a week with an hour commute each way. He has a social life and girl friend. How would you advise him? Seriously, I'm not busting your chops. What would you tell him?
(https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Fmedia.giphy.com%2Fmedia%2Fq9DFEwTtMJSyQ%2Fgiphy.gif&f=1&nofb=1&ipt=44c964e583b9a3438b38f0bd2c8634a9898e20a60cd41d269dcb2cc2ea0e241d&ipo=images)
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RMJ11, You are too easy. I set a trap and you got all worked up over nothing. I'm not reading that.
I do want to hear what you think optimal training is for most people not using drugs. Is it training a body part once a week? Could it be twice or even three times? What rep range is best? How many sets and exercises per body part? Is your answer everyone needs a different protocol?
Here you go coach. With limited parameters this is what you have. You have a 25 year old running back who played college ball and he graduated. Great athlete but no where near NFL potential. He supplemented his football and sprint training with a very consolidated lifting routine that concentrated on the power clean, bench and squat. He threw in some curls for the girls. He generally did something like 8 reps, 6-4-2-1 on the heavy lifts. His lifting was a supplement to his priority of football training. He's very strong and explosive both innate and acquired.
Now his goal is to just concentrate on how he looks as he works on his career. His potential is undeniable but has zero plans to ever compete in bodybuilding . He is built but wants to take it further. What split would you put him on? How many exercises per body part? Would the rep range be 6 to 8 reps? Would you go higher like 8 to 12 reps? Would you cycle the training with different training protocols through the training year? The guy works 40 hours a week with an hour commute each way. He has a social life and girl friend. How would you advise him? Seriously, I'm not busting your chops. What would you tell him?
You didn't set me up at all. I've stated facts about the one set gimmick which you have admitted not to have read those facts because it will prove that you have wasted all those years on an inferior training method while leaving many gains on the table. Too late now I guess...😆
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RMJ11, You are too easy. I set a trap and you got all worked up over nothing. I'm not reading that.
I do want to hear what you think optimal training is for most people not using drugs. Is it training a body part once a week? Could it be twice or even three times? What rep range is best? How many sets and exercises per body part? Is your answer everyone needs a different protocol?
Here you go coach. With limited parameters this is what you have. You have a 25 year old running back who played college ball and he graduated. Great athlete but no where near NFL potential. He supplemented his football and sprint training with a very consolidated lifting routine that concentrated on the power clean, bench and squat. He threw in some curls for the girls. He generally did something like 8 reps, 6-4-2-1 on the heavy lifts. His lifting was a supplement to his priority of football training. He's very strong and explosive both innate and acquired.
Now his goal is to just concentrate on how he looks as he works on his career. His potential is undeniable but has zero plans to ever compete in bodybuilding . He is built but wants to take it further. What split would you put him on? How many exercises per body part? Would the rep range be 6 to 8 reps? Would you go higher like 8 to 12 reps? Would you cycle the training with different training protocols through the training year? The guy works 40 hours a week with an hour commute each way. He has a social life and girl friend. How would you advise him? Seriously, I'm not busting your chops. What would you tell him?
a simple answer would be it depends on your other energy expenditure, if you for example are running like you post then recovery must be lower for weight training..so you use 1 set training.
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The whole one set training is a joke. Never in 50 years has it produced a champion after a champion after a champion. It's a marketing scam conjured up to sell to lazy ass yanks. Nothing more.
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The whole one set training is a joke. Never in 50 years has it produced a champion after a champion after a champion. It's a marketing scam conjured up to sell to lazy ass yanks. Nothing more.
Maybe if they used the "perfect curl" ;D
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The whole one set training is a joke. Never in 50 years has it produced a champion after a champion after a champion. It's a marketing scam conjured up to sell to lazy ass yanks. Nothing more.
Works great for maintenance though. Most who train with weights will never compete.
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Works great for maintenance though. Most who train with weights will never compete.
yeah but no younger guy or competitor wants just maintenance ... Beef it Baby !
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yeah but no younger guy or competitor wants just maintenance ... Beef it Baby !
What's your training routine, Donny?
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What's your training routine, Donny?
moderate Volume & i´m no slave to any training system i do what my instincts tell me.
hope this helps
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yeah but no younger guy or competitor wants just maintenance ... Beef it Baby !
I'm not young.
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I'm not young.
I think most on this forum are 35+ & been lifting for a while.
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Works great for maintenance though. Most who train with weights will never compete.
Doesn't matter. They should train like they are competing.
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Doesn't matter. They should train like they are competing.
Why?
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Why?
To look like a bodybuilder you have to train like one. It's hard but there you go.
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Heavy Duty Training .. Heavy Duty Burn out
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I do one-set training.
I do one set, then one more, then another one, etc.
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I do one-set training.
I do one set, then one more, then another one, etc.
All a day apart. ;D
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The problem with HIT is for people that have trained for 20+ years. The theory behind HIT is you should be getting stronger each workout, or at least periodically.
But if you increase your bicep curl 1/2 lb. each workout and train your biceps once a week, that's an increase of 2lbs per month or 24 lbs./year on bicep curl.
Problem is that 24lbs year means you would be curling 480 lbs after 20 years of training.
There comes a limit to human strength no matter how intense you get and the only way to recruit more fibers will be volume.
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The problem with HIT is for people that have trained for 20+ years. The theory behind HIT is you should be getting stronger each workout, or at least periodically.
But if you increase your bicep curl 1/2 lb. each workout and train your biceps once a week, that's an increase of 2lbs per month or 24 lbs./year on bicep curl.
Problem is that 24lbs year means you would be curling 480 lbs after 20 years of training.
There comes a limit to human strength no matter how intense you get and the only way to recruit more fibers will be volume.
Just think of your bench press. ;D Burnout happens when training HIT a lot for this very reason.
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Just think of your bench press. ;D Burnout happens when training HIT a lot for this very reason.
I just hate being tied to one type of training.
I change things to suit myself exercises, sets, reps.
More energy I'll do more sets or reps.
1 set might get results for a short period but not long term.
Some of these HIT Guys are Brainwashed 😄
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I just hate being tied to one type of training.
I change things to suit myself exercises, sets, reps.
More energy I'll do more sets or reps.
1 set might get results for a short period but not long term.
Some of these HIT Guys are Brainwashed 😄
Me too. Change in training is as good for the mind as it is for the body.
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Me too. Change in training is as good for the mind as it is for the body.
Yeah..I mean it's like sex...can pound a pussy from every angle :D
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Yeah..I mean it's like sex...can pound a pussy from every angle :D
And change from slow to fast pumping.
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And change from slow to fast pumping.
Yup... all about the pump :D
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Yup... all about the pump :D
According to Arnold the pump is like an orgasm.
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According to Arnold the pump is like an orgasm.
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This thread went gay real fast. :-\
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This thread went gay real fast. :-\
Only if you want it to be.
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1 set Baby..
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But which set?
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But which set?
The first or the last. Take your pick.
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I did Arnold style concentration curls today & I felt like I was coming like a volcano 🌋
i=Oq35zlnvG7_0RM4O
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I did Arnold style concentration curls today & I felt like I was coming like a volcano 🌋
i=Oq35zlnvG7_0RM4O
Notice how Arnold does not go to failure. He stops well short of failure.
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https://pmc.ncbi.nlm.nih.gov/articles/PMC6303131/
The present study shows that marked increases in strength can be attained by resistance-trained individuals with just three 13-min sessions per week, and that gains are similar to that achieved with a substantially greater time commitment when training in a moderate loading range (8–12 repetitions per set). This finding has important implications for those who are time-pressed, allowing the ability to get stronger in an efficient manner, and may help to promote greater exercise adherence in the general public. Alternatively, we show that increases in muscle hypertrophy follow a dose–response relationship, with increasingly greater gains achieved with higher training volumes. Thus, those seeking to maximize muscular growth need to allot a greater amount of weekly time to achieve this goal. Further research is warranted to determine how these findings apply to resistance individuals in other populations, such as women and the elderly. Volume does not appear to have any differential effects on measures of upper-body muscular endurance.
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https://pmc.ncbi.nlm.nih.gov/articles/PMC6303131/
The present study shows that marked increases in strength can be attained by resistance-trained individuals with just three 13-min sessions per week, and that gains are similar to that achieved with a substantially greater time commitment when training in a moderate loading range (8–12 repetitions per set). This finding has important implications for those who are time-pressed, allowing the ability to get stronger in an efficient manner, and may help to promote greater exercise adherence in the general public. Alternatively, we show that increases in muscle hypertrophy follow a dose–response relationship, with increasingly greater gains achieved with higher training volumes. Thus, those seeking to maximize muscular growth need to allot a greater amount of weekly time to achieve this goal. Further research is warranted to determine how these findings apply to resistance individuals in other populations, such as women and the elderly. Volume does not appear to have any differential effects on measures of upper-body muscular endurance.
1 set training may be good for maintenance.
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1 set training may be good for maintenance.
If someone has built some muscle it might be "treading water" but i think as we age you´ve got to stimulate the muscles with some volume & higher reps to work the muscles thoroughly, pump blood & remove waste products:
One of the key functions of blood is transport. Blood vessels are like networks of roads where deliveries and waste removal take place. Oxygen, nutrients and hormones are delivered around the body in the blood and carbon dioxide and other waste products are removed.
now Bob Gajda Mr America understood this & so formed his PHA system pumping blood around the body using the muscles as "pumps".
https://de.scribd.com/document/389495241/Pha
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^^^ I hate PHA training because you lose the pump in one muscle as soon as you move to a muscle across the body.
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^^^ I hate PHA training because you lose the pump in one muscle as soon as you move to a muscle across the body.
never mind
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never mind
:D Didn't mean to shit on you or Gajda. It probably is very effective.
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For hypertrophy, do a few sets of 8-10 reps not to failure (you could call these warmup sets), adding weight each time until you get to a weight where you have to really work, then take the last set to max reps in the range of 8-12 reps.
Some might call this "one set training" as only the final set is taken to the limit.
Simple.
This is the way I trained when starting out and it worked pretty well.
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:D Didn't mean to shit on you or Gajda. It probably is very effective.
you´re not shitting on anyone ..you just don´t understand what PHA is but we are here to educate you & maybe widen your scope on training.
Education is an on going process & we can all learn regardless how much training experience we think we have.
hope this helps you in your training.
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you´re not shitting on anyone ..you just don´t understand what PHA is but we are here to educate you & maybe widen your scope on training.
Education is an on going process & we can all learn regardless how much training experience we think we have.
hope this helps you in your training.
I've done PHA before I just don't prefer it to other types of training. I'm currently doing High Density Training which I like a lot.
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I'd only do PHA training with Gajda and Sergio Oliva.
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I'd only do PHA training with Gajda and Sergio Oliva.
In Heaven?
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In Heaven?
Are they still dead?
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For hypertrophy, do a few sets of 8-10 reps not to failure (you could call these warmup sets), adding weight each time until you get to a weight where you have to really work, then take the last set to max reps in the range of 8-12 reps.
Some might call this "one set training" as only the final set is taken to the limit.
Simple.
This is the way I trained when starting out and it worked pretty well.
I think most people train like this or at least in the beginning, standard Weider or York stuff back in the Day.
It´s not strictly "1 set training" though in my opinion.
Bill Pearl did fewer exercises per session ( for each muscle group ) but with up to 6 sets per exercise ( not to failure) & even hit the same muscle group again with another exercise the next session.
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Are they still dead?
:'( Sadly yes.
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Just do one set of each exercise for 8-15 reps within 1-2 reps of failure. 14-15 sets total. Do it 3 times a week like M-W-F.
Do a light warmup set of each exercise if necessary.
This is what old timers did back in the early 20th century.
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Just do one set of each exercise for 8-15 reps within 1-2 reps of failure. 14-15 sets total. Do it 3 times a week like M-W-F.
Do a light warmup set of each exercise if necessary.
This is what old timers did back in the early 20th century.
Yep, the York Barbell Course beginning program.
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Yep, the York Barbell Course beginning program.
(https://thumbs.worthpoint.com/zoom/images1/1/0416/18/vtg-york-barbell-system-training-2_1_f5d6595f994cb71ca6b602c8283b7ff3.jpg)
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1 set training > beginner or someone who will stay at a certain level for years, stagnation no progress
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1 set training > beginner or someone who will stay at a certain level for years, stagnation no progress
That is why Mentzer was always trying to add volume (super sets, rest-pause, negatives, partner assisted reps, static holds) while claiming he wasn't.
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That is why Mentzer was always trying to add volume (super sets, rest-pause, negatives, partner assisted reps, static holds) while claiming he wasn't.
Yup..it's like doing any exercise day in day out..you'll reach a certain level & stagnate, OK if you're happy to maintain but to progress something has to happen..just logical
Additional weight will work to a certain point but more volume is the key in my opinion
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Yup..it's like doing any exercise day in day out..you'll reach a certain level & stagnate, OK if you're happy to maintain but to progress something has to happen..just logical
Additional weight will work to a certain point but more volume is the key in my opinion
Add volume then add weight which lowers volume then add volume then add weight which lowers volume...etc.
Soon you will bench a world record like dj.
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&list=WL&index=117
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&list=WL&index=117
I watched a few of his videos.
His training method:
4-5 day bro split training each muscle group no more than once a week.
20 sets per major muscle group (chest, shoulders, legs, back) spread over 4-5 exercises.
10-15 sets for minor muscle groups (biceps, triceps, calves) over 3 exercises.
8-12 reps per set but legs 10-20 reps.
Good form in exercises
Low carb, high protein diet
Says he was doing Mentzer Heavy Duty for two years and got strong but also fat.
Visited Paris in 1983 to train at Serge's gym and learned to do high volume and also stop eating so many carbs.
The change in diet was really the difference in my opinion. He was overweight and bulked up. Serge told him to drop the carbs and up the volume., So he lost weight, got on steroids, became a successful competitor.
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I watched a few of his videos.
His training method:
4-5 day bro split training each muscle group no more than once a week.
20 sets per major muscle group (chest, shoulders, legs, back) spread over 4-5 exercises.
10-15 sets for minor muscle groups (biceps, triceps, calves) over 3 exercises.
8-12 reps per set but legs 10-20 reps.
Good form in exercises
Low carb, high protein diet
Says he was doing Mentzer Heavy Duty for two years and got strong but also fat.
Visited Paris in 1983 to train at Serge's gym and learned to do high volume and also stop eating so many carbs.
The change in diet was really the difference in my opinion. He was overweight and bulked up. Serge told him to drop the carbs and up the volume., So he lost weight, got on steroids, became a successful competitor.
He's trained other people this way. I prefer the best of both worlds, brief workouts with as much volume as possible. High Density Training.
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He's trained other people this way. I prefer the best of both worlds, brief workouts with as much volume as possible. High Density Training.
His methods are standard stuff.
One thing...he says "only train each muscle group once per week or you will overtrain."
Nothing novel about that except you are hitting triceps and biceps a couple times a week because of chest and shoulder pressing and back pulling + arm days. For some magical reason your bis and tris never overtrain.
Heck, you are hitting the delts multiple times also.
Something doesn't add up, Dr. Josic.
There is an opinion that training a muscle group once a week only works for steroid users because the drugs maintain a constant state of anabolism. Without the drugs this does not happen and more frequent training is needed.
Serge Nubret was a massive steroid user so his routines are absurd for natties.
Regarding high density training (more and more work in less and less time), studies have indicated rest times between sets for optimal hypertrophy are about 3 minutes.
3 minutes between sets. Interesting.
This would make high density training suboptimal for hypertrophy.
Good for aerobic capacity.
Just food for thought.
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Do 1 set of these ;D
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His methods are standard stuff.
One thing...he says "only train each muscle group once per week or you will overtrain."
Nothing novel about that except you are hitting triceps and biceps a couple times a week because of chest and shoulder pressing and back pulling + arm days. For some magical reason your bis and tris never overtrain.
Heck, you are hitting the delts multiple times also.
Something doesn't add up, Dr. Josic.
There is an opinion that training a muscle group once a week only works for steroid users because the drugs maintain a constant state of anabolism. Without the drugs this does not happen and more frequent training is needed.
Serge Nubret was a massive steroid user so his routines are absurd for natties.
Regarding high density training (more and more work in less and less time), studies have indicated rest times between sets for optimal hypertrophy are about 3 minutes.
3 minutes between sets. Interesting.
This would make high density training suboptimal for hypertrophy.
Good for aerobic capacity.
Just food for thought.
The so called Bro split 5 days a week worked for me because as you wrote you can't truly isolate any muscle group..lots of overlap & antagonistic muscles work in unison.
This morning though I did legs & arms in my basement, one day off ( cardio, cycling) then I will train chest, back & shoulders.
Very simple just basic stuff with free weights