Great way to get huge w/out steroids or supplements

[abolish the weak]

You know, after doing this shit for 12 yrs now, I wish I could go back in time and do things differently. I've come to a realization after working with some national level amateurs and a couple pro's I know, that is what sets them apart from the rest. Sure, of course we all know genetics, but something else. It's the way they train. In the videos and pictures we see these guys using massive amounts of weight, but to my surprise MOST of the time they do not. Actually, I've found that most of the time they use the same weights somebody 150-200 lbs might use. The difference is they do stricter reps and they focus on a mind muscle connection. These guys live by the philosophy "If I can get the same thing out of 20 lb dumbbells then why use 50 lb dumbbells?" It's all about working the muscle, not throwing up weight. Also, over training. Here is the #1 reason I believe most are over trained. It's not the muscle that is over trained, it's the central nervous system and the body as a whole that is overtrained. If people used half the weight they normally do, and use great form and squeeze they may be surprised they start growing faster because they are not taxing the shit out of their bodies under such large amounts of weight, but rather working the muscle focused on and coming back the next day recharged and ready to go again. This guy I know, he's national level right now, and this dude is a big fucker. His arms are 21 1/2" shredded. Do you know what this cat was using for db curls the other day? 25 lb dumbbells!!! Thats it. He told me "If I can flex my arm with no weight and get the same thing then I'll do that. If I can get it from 10 lbs I'll do that. If I need to go to 30 lbs then I'll do that. But as soon as form falls off he quits the set. Doesn't matter if its at 10 reps or 5 reps. In other words, leave the ego at the door and listen to what your body is telling you, thats the secret right there!!

 

[sizeon]

so why does ronnie coleman press 250lb barbells

 

[powerrack]

You know, after doing this shit for 12 yrs now, I wish I could go back in time and do things differently. I've come to a realization after working with some national level amateurs and a couple pro's I know, that is what sets them apart from the rest. Sure, of course we all know genetics, but something else. It's the way they train. In the videos and pictures we see these guys using massive amounts of weight, but to my surprise MOST of the time they do not. Actually, I've found that most of the time they use the same weights somebody 150-200 lbs might use. The difference is they do stricter reps and they focus on a mind muscle connection. These guys live by the philosophy "If I can get the same thing out of 20 lb dumbbells then why use 50 lb dumbbells?" It's all about working the muscle, not throwing up weight. Also, over training. Here is the #1 reason I believe most are over trained. It's not the muscle that is over trained, it's the central nervous system and the body as a whole that is overtrained. If people used half the weight they normally do, and use great form and squeeze they may be surprised they start growing faster because they are not taxing the shit out of their bodies under such large amounts of weight, but rather working the muscle focused on and coming back the next day recharged and ready to go again. This guy I know, he's national level right now, and this dude is a big fucker. His arms are 21 1/2" shredded. Do you know what this cat was using for db curls the other day? 25 lb dumbbells!!! Thats it. He told me "If I can flex my arm with no weight and get the same thing then I'll do that. If I can get it from 10 lbs I'll do that. If I need to go to 30 lbs then I'll do that. But as soon as form falls off he quits the set. Doesn't matter if its at 10 reps or 5 reps. In other words, leave the ego at the door and listen to what your body is telling you, thats the secret right there!!

Hey bro, some points I agree on, some I don't. I can't grow worth a shit, just zooming in my mind with light weights and really focusing on the muscle, some I don't even get a good feel unless I do quicker reps with a heavier weight. For example, my back never really grew until I started moving around some big weights with speed and still really squeezing the muscle. I think it is a balance, where some guys go way overboard either way and comprimise their gains.

 

[muscledoc1]

good post!

 

[Tom]

never-ending debate

all methods of training work. some use light weights, some use heavy weights, some use both. i have seen many things over the years that don't make sense. i've seen guys use heavy weight with strict technique that use steroids and do everything right with diet and rest yet they have the physique of a bowler. i've also seen guys who do nothing more than push-ups and pull-ups who could hold thier own on a bodybuilding stage. there is no right or wrong suited for every individule.

 

[Lenny]

I will always stick to the concept that progressive workload with strict form and moderate volume will yield results. You must challenge yourself and work for stimulation, not annilation! I still believe load does matter if you are doing it correctly and feeling the muscle contract. I know more is not better, get it done, leave the gym, and use the other 22-23 hours to eat and recover for your next workout! Overtraining is overrated...listen to your body and if need to take a rest day or two, do so! Train the way YOUR body responds and if it is not working, change it! But, it must be a challenge because that works for positive failure per set with maybe the occasional negative. All muscle breaks down if put under constant tension with load and is how is rebuilds and grows, that is different for everybody. Have fun, train smart, and do all the other principles of promoting muscle growth properly and progression will happen at some type of pace.

 

[mikeyt869]

volume works wonders especially if your using good weight not to heavy or light, with test tren slin and gh, i know this sounds bad fellas but if seen guys do volume and grow, then they throw in slin and gh pwo and get tons of size. I believe most top bbers use heavy weight but its light enough for them to get 8-12 reps with multiple sets and atleast 3-4 exercises per body part.

 

[engbulldog]

just my point of view is that ive been using lighter weight and better form and I'm seeing better gains than trying to put on a show for the mirror but to each his own

 

[Muay Thai]

correct the human body is sensitive and receptive to muscular hypertrophy through many types of training

 

[full_belly]

Hey bro, some points I agree on, some I don't. I can't grow worth a shit, just zooming in my mind with light weights and really focusing on the muscle, some I don't even get a good feel unless I do quicker reps with a heavier weight. For example, my back never really grew until I started moving around some big weights with speed and still really squeezing the muscle. I think it is a balance, where some guys go way overboard either way and comprimise their gains.

dont you think it also is affected by neuro-muscular co-ordination or efficiency??? the more efficient the neuro muscular link is the less weight/reps may be needed because of rep and contraction quality??

the diff between a natural born athlete VS a born couch potato

 

[abolish the weak]

Hey bro, some points I agree on, some I don't. I can't grow worth a shit, just zooming in my mind with light weights and really focusing on the muscle, some I don't even get a good feel unless I do quicker reps with a heavier weight. For example, my back never really grew until I started moving around some big weights with speed and still really squeezing the muscle. I think it is a balance, where some guys go way overboard either way and comprimise their gains.

yes, I'm not disagreeing with this at all. Everybody is in fact different. And I still advocate heavy training on big muscles like chest/back/legs. Maybe not every week or every workout, but enough to stimulate growth. But things like biceps, traps, triceps, forearms, these thing dont need massive, massive pounds of resistance for me. I used to do shrugs with 600 lbs, and all it got me was some torn ligaments. I do them now with about 135 lbs, strict, maximum pull and squeeze, and my traps are larger than they've ever been. I dont know, seems to me like your traps would not need as much weight as deadlifts or rows I guess. Or biceps, why would someone curl what they would use for chest? Smaller muscle group, just seems like risk vs. reward with those types of weights would not be worth it.

 

[chris250]

i think if you can recover and hit each muscle 2 x a week or even 3 x a week and have your CNS recover, along with the muscles then I believe you will grow that much faster...

I have learned this over the years with Dante and now Phil...Just with DC program its almost to intense and you cant recover after a few weeks with all the RP's and negatives/statics, ect...

so to me, striaghts sets to positive failure (sometimes not even that) along with hitting eveything 2 x a week will lead to more growth..It only took me 20 years of training to relize that...LOL !!!

 

[arnoldismyhero]

i think if you can recover and hit each muscle 2 x a week or even 3 x a week and have your CNS recover, along with the muscles then I believe you will grow that much faster...

I have learned this over the years with Dante and now Phil...Just with DC program its almost to intense and you cant recover after a few weeks with all the RP's and negatives/statics, ect...

so to me, striaghts sets to positive failure (sometimes not even that) along with hitting eveything 2 x a week will lead to more growth..It only took me 20 years of training to relize that...LOL !!!

I used to train lighter than now and I grew to certain size and stopped. More cals, more juice, nothing helped. Now I train like you (I don't look like you) as Phil trains me also, and the gains are coming very quickly. But for my weight to start going up I had to start using some crazy high amount of weight (for me) I used to do sets with 245 on bench when I trained my way, and now I my first set on decline was 335x8, so poundage went up majorly. I have been training heavy for 1 month and i am up 10 lbs. So my point is that i used to believe the whole good form full rom and lighter weight theory, but not anymore.

 

[repmks]

You know, after doing this shit for 12 yrs now, I wish I could go back in time and do things differently. I've come to a realization after working with some national level amateurs and a couple pro's I know, that is what sets them apart from the rest. Sure, of course we all know genetics, but something else. It's the way they train. In the videos and pictures we see these guys using massive amounts of weight, but to my surprise MOST of the time they do not. Actually, I've found that most of the time they use the same weights somebody 150-200 lbs might use. The difference is they do stricter reps and they focus on a mind muscle connection. These guys live by the philosophy "If I can get the same thing out of 20 lb dumbbells then why use 50 lb dumbbells?" It's all about working the muscle, not throwing up weight. Also, over training. Here is the #1 reason I believe most are over trained. It's not the muscle that is over trained, it's the central nervous system and the body as a whole that is overtrained. If people used half the weight they normally do, and use great form and squeeze they may be surprised they start growing faster because they are not taxing the shit out of their bodies under such large amounts of weight, but rather working the muscle focused on and coming back the next day recharged and ready to go again. This guy I know, he's national level right now, and this dude is a big fucker. His arms are 21 1/2" shredded. Do you know what this cat was using for db curls the other day? 25 lb dumbbells!!! Thats it. He told me "If I can flex my arm with no weight and get the same thing then I'll do that. If I can get it from 10 lbs I'll do that. If I need to go to 30 lbs then I'll do that. But as soon as form falls off he quits the set. Doesn't matter if its at 10 reps or 5 reps. In other words, leave the ego at the door and listen to what your body is telling you, thats the secret right there!!

this really doesnt work. more weight with good form is the only way. sounds great but doesnt work. your ego is the only thing that pushes you ahead of people. if you didnt want to look better than the next guy or lift more than him. where would you be?

 

[Tom]

intensity

this really doesnt work. more weight with good form is the only way. sounds great but doesnt work. that pushyour ego is the only thing es you ahead of people. if you didnt want to look better than the next guy or lift more than him. where would you be?

there are many ways to increase intensity without using heavy weights to build an impressive physique. super sets, 30 second rest periods, down the rack training, pre-exhaustion etc. some use heavy weights with good form and get stronger but there is no change to thier physique. way too many variables to say only one method works.

 

[nartic]

Everyone grows differently it also depends on your body type.

 

[repmks]

there are many ways to increase intensity without using heavy weights to build an impressive physique. super sets, 30 second rest periods, down the rack training, pre-exhaustion etc. some use heavy weights with good form and get stronger but there is no change to thier physique. way too many variables to say only one method works.

i love pre-exhaust

 

[Mr.G]

I would like to know what Pro's you work with...& do they drink milk.

 

[mature muscle]

so why does Ronnie Coleman press 250lb barbells

but you have to remember when ever Ronnie is being filmed hes also putting on a bit of a show.i recently watched a mark dugdail dvd he seems to have a sensible way of training.

 

[abolish the weak]

but you have to remember when ever Ronnie is being filmed hes also putting on a bit of a show.i recently watched a mark dugdail dvd he seems to have a sensible way of training.

Exactly right. Anyone on video is going to bang out major weight, often with very bad form. But it's still something to make the people who watch them say ooh and ahh.