hey…thought IÂ´d run one by you guys to help me understand why people can actually grow from the next 5 training regimes I will describe next…
I have seen lately some guys at the gym who are the total opposite of what youÂ´d call “genetically gifted”,they are 5 guys, 3 latinos, one being greek and the one left from cyprus, they look the same, not to say anything bad about it, they are short, long torso vs short arms and legs, shoulders are narrow, small back, small pecs and very slim delts, with the classical fatty bags on the torso…or at least they were…
all of them lifting for about 1 to 2 years following the rule book and using good advise, with odd techniques or set-ups as given by very good trainers which get results fast without any weird stuff, including one who made me feel capable of going to the beach without my prosthetic leg for a swim and have people focus on my muscles and abs rather than my missing leg, which can tell you how good he is…
Anyways, these guys started these odd programs because a guy gave them each a little elp about 5 months ago, and suddenly, itÂ´s like someone turned on the Hypertrophy engine and set it to maximum power on these guys…the guy wonÂ´t be back until February, but hey, I am wondering about giving him the chance to train me as well, but I am puzzled, and canÂ´t stand the enxt 2 months asking myself these questions so I though someone here could tell me why the next programs can work.
He got one of the guys to do 2 exercises per bodypart, training each bodypart 2 times per week, normally, doing a push /pull routine and no leg trainin g because the guyÂ´s right leg is pretty shot up too like mine, so he does physical therapy and thatÂ´s why he didnÂ´t go anywhere below abs…
He said to him to do 3 x 15, 12, 8, 5 but the trick is, he does 3 sets of 15 reps, progressively heavier, his 1st attempt being an approach set, the 2nd being a work set, and the 3rd one being a set to go as heavy as possible for 15 reps, sort of hit his 15 reps maximum load. Same with the 12-rep set…so he does 15 + 15 + 15 + 12 + 12 + 12 + 8 + 8 + 8 + 5 + 5 + 5 on bench press, then does the same on shoulder rpesses, then the same on tricep presses, then does abs, and then repeats the same from another angle.
The guy started at IÂ´d say a fatty, but not fat, 170 pounds, heÂ´s about 165 pounds now, and his bodyfat is about half of what he had earlier, but his muscles had to grow at least to double their original size ratio.
He got a guy to do max rep sets…using the proper load, favoring bodyweight exercises such as dips and pullups, with added weight, hitting a first set betwen 15 and 20 reps, and then continuing to do sets, until he could not complete a 6-reps set, like his first 5-rep set was the signal to stop working that bodypart. Only 1 exercise per bodypart , done 2 times a week.
Normally, the guyÂ´s set/rep scheme goes like 20 + 18 + 17 + 15 + 15 + 12 + 11 + 10 + 10 + 9 + 9 + 8 +8 +8 + 6 + 6 + 6 + 5 or something like it. He was skinny, but now, IÂ´d say he jumped from a 160 pounds 12% bodyfat to a 10% bodyfat 175 pounds.
Maximal number of low-rep sets. This guy got this program because he was strong as an ox and well, he is also a veteran and got his share of dmage too, some grease burns on 1 arm and his leg and half the back, nothing worse, thankfully. He goes for 5-7 rep sets with a given load, done with weight dropping, basically, the guy starts at 5-7 reps with about 200 pounds and then eventually starts stripping off weight, like 10 pounds per side, and he does as many reps of 5-7 reps as he can until the load he has on the bar is 2/3rds of the original one, lÂ´tÂ´s say like 120 pounds or something.
Also, 2 times a week and 1 exercise per bodypart. He may have a beer belly but he went from looking like Robin Williams to looking like Michael Clarke Duncan, the white version of course, think of a pot-bellied muscle head like Nathan Jones or so, only 5’7’’ height thatÂ´s all.
This one really is the weirdest. itÂ´s a sort of pre-exhaustive training of sorts, involving the use of cheating moves but it is also a gigantic drop set, or cheat set. Allow me to explain.
Normally the guy starts after doing a 5 x 5 intro workout, where he is not going to a maximum, iÂ´d say he is using a 7-8 RM load. Then he goes to do chest flyes, and when he is tired, he presses the dumbells up and the downward motion or negative is done as a flye, then he begins pressing up and letting the negative be a dumbell press negative as it should be, and then he reduces the load and tries it again, no rest in between, like a gigantic rest-pause set.
On other days, he begins with weighted dips, like program B does, but he does not go too heavy and when he is having problems at the end of his set, he does the same as on a kipping pullup, he uses his legs like he was doing leg raises, knees to the chest, to propel himself up, kinda the same rationale of a kipping pullup of transferring lower body power to the torso, a typical cheat form method, and when it runs its course and he canÂ´t do more dips, he drps down to do pushups and then bitch ups.
He does this on each bodypart, moves on to the next one, like, doing it on chest, then back, then legs, then shoulders, then a long set of abs, then he repeats the cycle until he hits a point where, by cycle 3, or 4 he just knows he canÂ´t do more than a half-power, half-assed giga-set like this.
He can do it only once a week or twice a week, normally when he goes for 2 times a week, he does one of the sessions with the dips method and the other one with freeweights. He is fatty, but he started looking like Hurley, from the series Lost after a bad liposuction and now looks like the latino version of Jean-Claude van Damme on his bulkiest form.
The guy on this program is also a patient of my doctor and goes to counseling with other guys I also help, heÂ´s a bit bitter about being on a wheelchair and in his case, itÂ´s both legs so no prosthetics work for him, so he became a couch potato, you would find more muscle on a 15-years old anorexic model than him. My trainer got him to get some gains in 3 months but nothing noticeable until the guy i mention came along.
He got him into doing a 5 x 5 or 6 x 6 routine, going really heavy, using a spotter, sometimes some help, and some cheat form, to power up, then follow it with a 10 x 10 routine of sorts, actually more like 15-20 on initial sets (the sets are progressively heavier) at high speeds which of course decrease as the laod increases and fatigue sets in, sometimes going up to 15 or even 20 sets, doing unilateral work.
Nothing too crazy, he uses dumbells and starts as if on a normal dumbell press, dumbells being the same load and all, but only one of his arms does the 10-15 or 20 reps, while the other one is holding the load at the bottom of the normal motion, then he switches. Now, both arms are working, the non-pressing one may be at the bottom, just ready to begin the motion, but it is having some tension on it holding the weight there.
He has the best definition of them all, while he is not the buldies per se, his muscles seem so defined, itÂ´s more like a supehero cartoon, just like when they draw comic book heroes in their spandex suits which show every single muscle and tendon and shit, looking at him without the shirt when they give him his shots and treat his shell burns is like looking at a human being seemingly skinned alive, because of the definition he has, totally weird but cool.
Well, heÂ´s the thing. My interest behind figuring out why these work is to improve myself, although i have what I need and I am realistic as to what I can get to look like with my wown burns and scars and a missing leg being on a chair, but I figure other vets and other patients can get soemthing from this, and especially, a bunch of scrawny ethnic kids can benefit too.