My Workout for size

[littlelouie]

DC worked for me too but after awhile it started causing injuries to me so be careful....cycle it and use it to grow and then change it up.....my tendons and joints took a beating!

[Aurora]

Originally Posted by jsonbrent

i dunno......mayb im dum r sumptin ....but i shur am getin bigr wit de doggcrapp traneing.....i taught progresive ovrload bilt mussles :)

Your not stupid, your just not educated. There is a format to follow with program design based on innervation. The foundation is generally volume. My programs work on 100% of my clients 100% of the time. There is no trial and error, there is no guesswork. Its just basic mechanics.

[sumuklubocek]

???

[iron addict]

Volume works poorly for MOST lifters until they already have a solid strength base built. I hate to throw out numbers, but a 300 bench, 400 squat, and 500 deadlift are pretty standard minimal strength requirements before worrying about upping volume to get maximal hypertrophy. Most people in BB'ing rarely look outside thier sport to see how the rest of the strength community trains.

Iron Addict, NSCA CPT

[Aurora]

Those are pretty random and arbitrary numbers. Lord knows I would never be able to do a 500 lb anything. But I look pretty damn good if I do say so myself.

[iron addict]

Those numbers are actually about 20 year old strength standards that are well established in the strength community. I am assuming you are female by your avatar and you stating you will never do 500 anything has little to do with the fact that it is not that difficult given time for most guys to hit a 500 lb pull. I have at least 20 training clients CURRENTLY that can pull 500.

No numbers are perfect nor will any set cover everyone, but some starting point should be established and those are ones that have stood the test of time pretty well for BODYBUILDERS (powerlifters would laugh at them) as numbers establishing a good strength foundation.

Iron Addict

[Aurora]

Is this now going to turn into bodybuilder bashing? Strength is better then physique training etc? LOL. oh brother. Such is the internet these days I guess.

[iron addict]

Originally Posted by Aurora

Is this now going to turn into bodybuilder bashing? Strength is better then physique training etc? LOL. oh brother. Such is the internet these days I guess.

No, it is about how to go about building a good physique in the shortest amount of time. While there are exceptions, most good sized bodybuilders are also quite strong. You can take the long route or the short route. Most people prefer getting there in less years time not more. Before the average lifter is going to be very big he is going to first be very strong.

He can do volume work (physique training per your terms) and get bigger and SLOWLY stronger and take literally years to build a strength foundation (in reality the average wanna be bodybuilder never hits those given numbers). Anyone that wants to argue that high volume/frequency work is the fastest way to get strong does not have much experience in the training community. Please look outside the bodybuilding community and the muscle mags/genetic freaks to see how strength is built at the fastest rate.

Or he can do a more strength oriented style routine and hit those numbers relatively quickly and then start using more volume/frequency and hypertrophy specific techniques to get a lot bigger.

I train 90+ people at a time and have done so for over 10 years and have a NSCA CPT cert and a HUGE percentage of the lifters that come to me after spending years trying to get big have failed mostly (diet is usually part to blame) because they did too much volume work and never got much stronger doing it. Start them on something more strength oriented and BAM--they start growing because the missing element of their training has been added--PROGRESSION!

Strength is not the be all end all in bodybuilding, but I have yet to see a big lifter that benched 200 and squatted 275. And please don't give me an example of someone who has got big doing high volume/frequency since day one. I know plenty of these guys myself. But they are not the majority. Strength base first as this builds size also, then hypertrophy.

I am surely not saying that is the only way to do it and I am some great authority, but I sure have seen it work out real well with literally 1000's of lifters over the years.

Iron Addict

[Aurora]

I also use periodization for sure, but prefer more of a hybrid approach to training to kill 2 birds with one stone. A method that has worked for many. Never would I say not to strength train, its all part of the bigger picture. Volume should not take away from strength if done correctly. I also use alot of functional training, particularly in the beginning stages.

In any case this particular thread with this particular workout posted was a weak workout, and needed more volume to do any type of tissue damage or motor recruitment.

[iron addict]

Originally Posted by Aurora

I also use periodization for sure, but prefer more of a hybrid approach to training to kill 2 birds with one stone. A method that has worked for many. Never would I say not to strength train, its all part of the bigger picture. Volume should not take away from strength if done correctly. I also use alot of functional training, particularly in the beginning stages.

In any case this particular thread with this particular workout posted was a weak workout, and needed more volume to do any type of tissue damage or motor recruitment.

If you truly think you cannot achieve enough tissue damage in 12 sets a bodypart, and think motor unit recruitment is a function of volume you are basing this on extremely limited experience and lack of knowledge. I always worry when I see posts where the poster keeps referring to what works for THEM. The person asking the question is NOT you. Telling someone that they need at least 24 sets a bodypart is poor policy as a moderator.

You should know that lifting tolerance is extremely variable and plenty of great physiques have been built on 12 sets or even MUCH less a bodypart. I don't think the original posters program is the greatest, but the volume per bodypart is not likely the problem with their lack of growth.

Not trying to be an asshole, but just being honest. Even the vast majority of pros do not do 24 sets a bodypart.

Iron Addict