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2001/04/09, 12:36 PM
one of my friends is certified personal trainer:
about 2 years ago he told me of one method :
1. do only up to 2 exercises per muscle
chest - dumbells bench press
back - rows or/and pull down/chin ups , lower
shoulders - presses , rear sides
legs - squats
bicep - cruels
tricep - extensions
2. do up to 40 reps doesn`t matter how many sets
2min of rest between sets
3. sets should not be longer than 15 seconds
go as heavy as you can
4. keep a good form
5. workouts no longer than 1 hour preferably 45 minutes
I tired that one summer...my overall mass and strenght went up by a lot in one month.......
I have not tried this after but I might do this again.....
just thought I might share it with you
it`s similar to the mass program on this site
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2001/04/09, 02:52 PM
Sounds like a variation of volume training. Tried and true. But like anything else your body gets used to it over time so I like to switch it up every few months. Any body out there ever stuck with the H.I.T. method espoused by Mike Mentzer? Me personally, I get really bored with that one and have never stuck with it. Just wondering (although I doubt) if any one saw result with such an abbriviated program.
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2001/04/10, 10:08 AM
That sounds interesting, although I don't like the idea of saying "do up to 40 reps". some movements require more reps than others, like compare rear-shoulders with deadlifts.
Also, for back, I think you should add deadlifts instead of chins or pulldowns. Maybe a few warmup sets of chins/pulldowns then head straight to the deadlifts.
On a similar note, one of my friends who has been a trainer for many many years told me about his new methods, where he trains his clients one or two times per week. He does the following (he also does it himself, not just for his clients)
- One exercise for each body part
- one or two REALLY light warmup sets, followed by *ONE* single heavy, intense, slow set.
- do either half the body in one day (2day split) or the whole body(1 day split).
- LOG every workout, and the weight used.
He said that as long as the weight used is going up, which it will, you will grow.
I tried it for 6 weeks and got good gains, but after a while you begin to HATE going to the gym (the workouts are VERY intense).
also,
What is H.I.T. all about?
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2001/04/10, 06:18 PM
Hey TigerWoods!
H.I.T. is the acronym for High Intensity Training.
It must be noted that High Intensity Training is not a set of principles etched in stone. It is a disciplined style of training which is based on the two universally known factors affecting muscular growth - Overload and Progression. Repetitions should be done in a controlled fashion so that continuous tension is placed on the muscles. Some use a 2 second count for the concentric (lifting) phase while others use a 20 second count. The key is performing quality repetitions to a point of volitional fatigue.One set is productive, although some high intensity advocates sometimes choose to perform more than one set. Some people may require additional sets. As a general rule, with of course some exceptions, one set performed in a high intensity manner will provide all the stimulation you need for muscular hypertrophy (growth).
Just for the record.. famous bodybuilders such as Dorian Yates as well as Mike Mentzer have made H.I.T. popular.
There ya go!
.o0 Arnold 0o.
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2001/04/10, 06:44 PM
Anyone try out the Anabolic burst cycle...the one in the Sports supplement review....?
i tried it for a eight weeks....the program calls for 10 or 12 i think though, but it really took its toll on my body....
You go for 2 weeks Mass building eating about 3000-3500 cal.
then the next two weeks you go into a cutting route....light weight, high reps....cut back to about 2000 cal. and do cardio for 45 min 4 times a week
then it is back to the mass building for two weeks....
It really kicked my ass, but i saw some huge gains...
A friend of mine likes it so much he does it a few times a year. I have intentions of jumping on it again sometime...
Check it out
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2001/04/14, 12:16 PM
i was thinking about trying that but, was not too sure of the results....if it works for you then i'll have to give it a go! Whats the 2 weeks dieting like though....killer?
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2001/04/15, 06:55 AM
Thanks for the slam bam on the H.I.T. I know that Dorian Yates used it and swore by it, but I wonder if he is genetically lucky or if it will really work for anyone. High intensity is the way everyone should train but some folks say you can grow with only one or two workouts a week. If you are doing more than one set all out It seems to me that you are getting away from the premiss of the H.I.T. but it could be that I just don't understand what it is about. But I did read an article where Mentzer said that the one set was all anyone needs. I just have a hard time with that part of it.
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2003/04/24, 12:57 AM
If you want to ask people that have gone through the ABCDE program, go to:
http://groups.yahoo.com/group/body_for_life_blitzkrieg
or
http://groups.msn.com/BodyforLifeBlitzkrieg
There are planty of people in these groups, that are willing to help.
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