Alright, so there are a couple of threads being started on some of the big guns in the iron game, not to mention I’ve seen a couple minutes of footage in my day here at T-Nation from the other pros, and I’m noticing a few trends. Maybe you have too.
This is the thread to share what we have noticed what the BIG guys are doing… To get BIG.
1 - “Functional” Range of Motion: I see a number of the pros using a reduced range of motion (particularly on chest and shoulder exercises), typically the bottom half of the exercise. I think its safe to say that these guys have stumbled upon this ROM because it produces the best stimulation for the given muscle. ie - If you are doing the Bench Press or the Military Press, after you reach a certain point the triceps kick in more and you lose stimulation of the targeted muscle for a brief period.
2 - Ramping up in weight: This isnt exactly new, but you dont typically see guys doing 4 sets with the same weight. What you do see is the weight gradually increasing and reps gradually dropping (at least for the bigger, compound exercises). You see Ronnie building up to a double for the Squat or Dead Lift, and you see Branch building up to a 3-4 rep on the military. Granted they seem to keep the reps pretty high on the way up, and they dont seem to be “priming the nervous system” with 3 rep sets, but the idea here is that they are all building up to their heaviest set or minimal reps.
3 - Diet: Looks like a lot of meals containing 8-16 ounces of meat, with a side of rice or potatoes pretty much, day in and day out, with plenty of water.
What else do we see a lot of the pros doing beside the obvious things like Body Part Splits?