.gif "IP Gear")
- Joined
- Jun 4, 2002
- Messages
- 14,363
Big bi's
Junior Member
Registered: Jan 2002
Location: somewhere
Posts: 28
Leo Costa and Serious growth...
O.k. Wondering who has expierence with Leo's training theories...I used it as my first real bodybuilding program and I have to admit that it worked...I gain 15lbs in about 3 months completly naturally, but again I was somewhat inexpierenced to the bodybuilding way of training. Anyone else try it? Phil, I remember you were in his add, your expierence? It just weird that it worked, the theories go against so many of the others that you hear/read and accept as common bodybuilding knowledge. Interesting to hear some other takes on this...
__________________
Big bi's
Report this post to a moderator | IP: Logged
03-26-2002 10:51 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
YES
IT IS THE BEST WAY TO TRAIN, BY FAR!!! I STILL DO IT.
Report this post to a moderator | IP: Logged
03-26-2002 11:39 AM
johan
Member
Registered: Jan 2002
Location:
Posts: 80
Hum tell us more about those training theories
Report this post to a moderator | IP: Logged
03-26-2002 09:02 PM
FRKNHUGE
Future Junior Natl Powerlifting Champ
Registered: Jan 2002
Location: in your bed with ur girl, lol
Posts: 289
cummon do tell
i think we all are interested in growing more
someone enlighten us
frk
Report this post to a moderator | IP: Logged
03-26-2002 09:18 PM
Jethro Tull
Member
Registered: Jan 2002
Location: Montana
Posts: 76
I'd be interested in seeing that too, Phil.
Share the wealth, Brother! hahahaha....
Report this post to a moderator | IP: Logged
03-26-2002 09:53 PM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
HAHAHAH
YOU GUYS WANT TO GET FRKNHUGE!!!!!! HAAHHAHAHHA GO TO THE HEY PHIL THREAD, IT SHOWS HOW I SPLIT MY SETS, BODYPARTS. THAT IS THE BACKBONE OF THE TRAINING. ANY OTHER QUESTIONS AFTER THAT ABOUT DETAILS ILL ANSWER, JUST ASK.
Report this post to a moderator | IP: Logged
03-26-2002 10:55 PM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
GROWING DAD
IS GETTING SO HUGE THAT WE ARE GOING TO CHANGE HIS NAME TO GROWING DADS. HAHAHAHAHAH
Report this post to a moderator | IP: Logged
03-26-2002 10:58 PM
jack black
Junior Member
Registered: Mar 2002
Location:
Posts: 4
Muscle rounds
I've tried his muscle rounds technique,where you rest 10-12secs between sets of 10 reps to failure ,usually 4 sets...I think it definitely has merit, but I also believe that any different approach is worthwhile due to the body's ability to adapt to repetitive stimulus.BTW,great guy that Leo Costa.
Report this post to a moderator | IP: Logged
03-26-2002 11:01 PM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
Great Guy?
Please tell him to back pay me for 5 yearts of using my picture with paying me ZIPPOOOOOOO. haaahahahahah. Myself and Jon Olsen wrote that book on training, they took our ideas and sold them. Smart guy, not sure about great.
Report this post to a moderator | IP: Logged
03-26-2002 11:57 PM
Jethro Tull
Member
Registered: Jan 2002
Location: Montana
Posts: 76
Aaawww....that sucks!
Phil, I used to powerlift and used a similar split........................................
Monday and thursday....chest shoulders, triceps..
wed- rest..................................
tues and friday...legs, back, biceps.........
sat and sunday ...rest......................
Questions: how many days off did you take a week?
Did your three sets per body part include extensive warmups? How much on the warmups? [I keep getting dinged with minor pulls and strained tendons/muscles!]
How many times per day did you train?......That's about it for now!!! Thanks a bunch. Yeah, I'd like to be pro big!!!!!!!!!!!!!!!!!!!!
Report this post to a moderator | IP: Logged
03-27-2002 02:55 AM
Big bi's
Junior Member
Registered: Jan 2002
Location: somewhere
Posts: 28
According to the book, you trained 4 days a week, It never went into detail as to whether or not you should train all 4 days in a row then 3 days off or maybe a 2 on 1 off split...Phil..can you help me on that one? Anyway, the split looked something like this if I remember correctly(cant find the book at the moment)
Day 1 chest, shoulders, triceps, thighs
Day 2 back, bi's, hamstrings, calves
then repeat.. I think were it really worked was that for week 1 you did 3 sets for each bodypart. On week 2 you did 4 sets. And on weeks 3 and 4 you did 5 sets. then you repeat the cycle...going back to 3 sets for each bodypart.
Ry is right... you have to train like an animal for it to work though,
Like I said I did gain a lot of size off of it, and I got real strong too. Im going to go back to it again, after about 4 years of trying new techniques it still worked the best....
__________________
Big bi's
Report this post to a moderator | IP: Logged
03-27-2002 03:38 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
OK
TRY THIS. DO 3 SETS PER BODYPART, 3 TIMES PER WEEK. TAKE SUNDAYS OFF. NOW, ON WED, THURS, YOU WILL BE A LITTLE WEAKER FROM MON AND TUES WORKOUT, BUT ITS OK. SO EACH BODYPART 3 TIMES PER WEK, 3 SETS PER WORKOUT. THE SETS SHOULD BE DIVERSIFIED. 1 SET HEAVY(5), 1 SET MOD (10), 1 SET LIGHT(15), OBVIOUSLY THE WEIGHT WILL DICTATE THE REPS, BUT TRAIN TO POSITIVE FAILURE. IT SHOULD TAKE YOU 45 TO 1 HOUR TO FINISH EACH DAY.
Report this post to a moderator | IP: Logged
03-27-2002 04:07 AM
Jethro Tull
Member
Registered: Jan 2002
Location: Montana
Posts: 76
Phil....what if you are sore as a mother phucker?? hahaha
Okay...so I do my three sets of 5-6 reps and then comes wednesday and its time for chest again...should you do it if you are still sore from modays chest hit?
Report this post to a moderator | IP: Logged
03-27-2002 05:04 AM
MikeS
Senior Member
Registered: Jan 2002
Location:
Posts: 160
Each bodypart 2x a wk. Sounds like old school-I used to do that for years in the 80s. And I have no idea how I found time.
Report this post to a moderator | IP: Logged
03-27-2002 07:19 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
JEHRO
YOU SHOULDNT BE SORE ON THIS ROUTINE.
Report this post to a moderator | IP: Logged
03-27-2002 09:32 AM
LATS
Member
Registered: Jan 2002
Location:
Posts: 56
hey phil, what is your form like? if i remember right i thought platz and costa believed in fast reps. i could be wrong but, remember something about platz saying the body is meant to do reps at a very fast pace.
Report this post to a moderator | IP: Logged
03-27-2002 10:23 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
HHAHAHAHAHAH
FUNNY, THAT IS WHAT I TOLD LEO 10 YEARS AGO!!! HAHAAHAHHAH TOM PLATZ SAYS THAT NOW? I WONDER WHY HE DIDNT SAY THAT WHEN HE WAS COMPETING? HEHEHEHEH
Report this post to a moderator | IP: Logged
03-27-2002 10:26 PM
LATS
Member
Registered: Jan 2002
Location:
Posts: 56
so phil, you do your reps fast? when going heavy, are you scared or worried about injury? just curious as to how you do your reps. btw, years ago i wass in golds in venice beach in watched platz train. that frickin' bar was a blur he was moving it so fast but, he appeard to do higher reps.
Report this post to a moderator | IP: Logged
03-27-2002 10:42 PM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
TOM PLATZ IS AN ANIMAL
HE TRAINS HARDER THAN ANYONE I KNOW. I WONDER IF HE WOULD HAVE BEEN A LOT BIGGER IF HE WOULD HAVE BACKED OFF A BIT?????? LOOK AT HIS LEGS REALLY HARD. MOST OF THE THIGH IS HAMSTRING, INCREDIBLE HAMSTRINGS. THE HUGE PART ON THE INNER THIGH, THATS HAMSTRING. HIS THIGHS WERE OK, BUT HIS HAMSTRINGS WERE ENORMOUS. THIS IS FROM DEEEEEEP SQUATS I SUPPOSE.
Report this post to a moderator | IP: Logged
03-28-2002 12:40 AM
Big bi's
Junior Member
Registered: Jan 2002
Location: somewhere
Posts: 28
One thing I always wondered about was where squats fit in? If your training quads one day and then Hamstrings the next how do you incorporate squats because squats will stimulate the quad and hamstrings a great deal...? And Phil...so your saying to train 6 days in a row with only sundays off, Im worried about overtraining, especially on the CNS, cause Im going the "juice free" route these days...Thanks for all the tips...
__________________
Big bi's
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
GOOD POINT
USE 3 SETS ONLY AND YOU WONT OVERTRAIN. USE DEEP SQUATS FOR HAMSTRINGS, 90 DEGREE AND LOWER, AND THE OPPOSITE FOR QUADS. I DONT SQUAT FOR HAMS, I DO DEEP LUNGES, STIFF LEG DEADS, LEG CURLS, 1 SET EACH FOR A TOTAL OF 3 SETS.
Report this post to a moderator | IP: Logged
03-28-2002 03:07 AM
Mr_Huge
Junior Member
Registered: Mar 2002
Location:
Posts: 7
Phil
Phil is this the old "Serious Growth" Program. It contains 3 ohases correct? 18 weeks each. 1st phase you lift once a day 2nd phase 2 times a day & 3rd phase 3 times a day. Constantly changing your routing & timing your rests & sets? If so I have tried it before & I belive by far it is one of the most intense & most beneficial programs I have ever used. Funny cause I have a friend making me copies of his & mailing it to me for I let some old friends use mine & never got em back before I moved away. If not never mind. I only did the first phase & had incredible progress.
Mr.Huge
Report this post to a moderator | IP: Logged
03-28-2002 11:25 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
IM NOT SURE
THIS IS JUST THE ROUTINE THAT I USE. IM GLAD TOU LIKE IT!!!!
Junior Member
Registered: Jan 2002
Location: somewhere
Posts: 28
Leo Costa and Serious growth...
O.k. Wondering who has expierence with Leo's training theories...I used it as my first real bodybuilding program and I have to admit that it worked...I gain 15lbs in about 3 months completly naturally, but again I was somewhat inexpierenced to the bodybuilding way of training. Anyone else try it? Phil, I remember you were in his add, your expierence? It just weird that it worked, the theories go against so many of the others that you hear/read and accept as common bodybuilding knowledge. Interesting to hear some other takes on this...
__________________
Big bi's
Report this post to a moderator | IP: Logged
03-26-2002 10:51 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
YES
IT IS THE BEST WAY TO TRAIN, BY FAR!!! I STILL DO IT.
Report this post to a moderator | IP: Logged
03-26-2002 11:39 AM
johan
Member
Registered: Jan 2002
Location:
Posts: 80
Hum tell us more about those training theories
Report this post to a moderator | IP: Logged
03-26-2002 09:02 PM
FRKNHUGE
Future Junior Natl Powerlifting Champ
Registered: Jan 2002
Location: in your bed with ur girl, lol
Posts: 289
cummon do tell
i think we all are interested in growing more
someone enlighten us
frk
Report this post to a moderator | IP: Logged
03-26-2002 09:18 PM
Jethro Tull
Member
Registered: Jan 2002
Location: Montana
Posts: 76
I'd be interested in seeing that too, Phil.
Share the wealth, Brother! hahahaha....
Report this post to a moderator | IP: Logged
03-26-2002 09:53 PM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
HAHAHAH
YOU GUYS WANT TO GET FRKNHUGE!!!!!! HAAHHAHAHHA GO TO THE HEY PHIL THREAD, IT SHOWS HOW I SPLIT MY SETS, BODYPARTS. THAT IS THE BACKBONE OF THE TRAINING. ANY OTHER QUESTIONS AFTER THAT ABOUT DETAILS ILL ANSWER, JUST ASK.
Report this post to a moderator | IP: Logged
03-26-2002 10:55 PM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
GROWING DAD
IS GETTING SO HUGE THAT WE ARE GOING TO CHANGE HIS NAME TO GROWING DADS. HAHAHAHAHAH
Report this post to a moderator | IP: Logged
03-26-2002 10:58 PM
jack black
Junior Member
Registered: Mar 2002
Location:
Posts: 4
Muscle rounds
I've tried his muscle rounds technique,where you rest 10-12secs between sets of 10 reps to failure ,usually 4 sets...I think it definitely has merit, but I also believe that any different approach is worthwhile due to the body's ability to adapt to repetitive stimulus.BTW,great guy that Leo Costa.
Report this post to a moderator | IP: Logged
03-26-2002 11:01 PM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
Great Guy?
Please tell him to back pay me for 5 yearts of using my picture with paying me ZIPPOOOOOOO. haaahahahahah. Myself and Jon Olsen wrote that book on training, they took our ideas and sold them. Smart guy, not sure about great.
Report this post to a moderator | IP: Logged
03-26-2002 11:57 PM
Jethro Tull
Member
Registered: Jan 2002
Location: Montana
Posts: 76
Aaawww....that sucks!
Phil, I used to powerlift and used a similar split........................................
Monday and thursday....chest shoulders, triceps..
wed- rest..................................
tues and friday...legs, back, biceps.........
sat and sunday ...rest......................
Questions: how many days off did you take a week?
Did your three sets per body part include extensive warmups? How much on the warmups? [I keep getting dinged with minor pulls and strained tendons/muscles!]
How many times per day did you train?......That's about it for now!!! Thanks a bunch. Yeah, I'd like to be pro big!!!!!!!!!!!!!!!!!!!!
Report this post to a moderator | IP: Logged
03-27-2002 02:55 AM
Big bi's
Junior Member
Registered: Jan 2002
Location: somewhere
Posts: 28
According to the book, you trained 4 days a week, It never went into detail as to whether or not you should train all 4 days in a row then 3 days off or maybe a 2 on 1 off split...Phil..can you help me on that one? Anyway, the split looked something like this if I remember correctly(cant find the book at the moment)
Day 1 chest, shoulders, triceps, thighs
Day 2 back, bi's, hamstrings, calves
then repeat.. I think were it really worked was that for week 1 you did 3 sets for each bodypart. On week 2 you did 4 sets. And on weeks 3 and 4 you did 5 sets. then you repeat the cycle...going back to 3 sets for each bodypart.
Ry is right... you have to train like an animal for it to work though,
Like I said I did gain a lot of size off of it, and I got real strong too. Im going to go back to it again, after about 4 years of trying new techniques it still worked the best....
__________________
Big bi's
Report this post to a moderator | IP: Logged
03-27-2002 03:38 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
OK
TRY THIS. DO 3 SETS PER BODYPART, 3 TIMES PER WEEK. TAKE SUNDAYS OFF. NOW, ON WED, THURS, YOU WILL BE A LITTLE WEAKER FROM MON AND TUES WORKOUT, BUT ITS OK. SO EACH BODYPART 3 TIMES PER WEK, 3 SETS PER WORKOUT. THE SETS SHOULD BE DIVERSIFIED. 1 SET HEAVY(5), 1 SET MOD (10), 1 SET LIGHT(15), OBVIOUSLY THE WEIGHT WILL DICTATE THE REPS, BUT TRAIN TO POSITIVE FAILURE. IT SHOULD TAKE YOU 45 TO 1 HOUR TO FINISH EACH DAY.
Report this post to a moderator | IP: Logged
03-27-2002 04:07 AM
Jethro Tull
Member
Registered: Jan 2002
Location: Montana
Posts: 76
Phil....what if you are sore as a mother phucker?? hahaha
Okay...so I do my three sets of 5-6 reps and then comes wednesday and its time for chest again...should you do it if you are still sore from modays chest hit?
Report this post to a moderator | IP: Logged
03-27-2002 05:04 AM
MikeS
Senior Member
Registered: Jan 2002
Location:
Posts: 160
Each bodypart 2x a wk. Sounds like old school-I used to do that for years in the 80s. And I have no idea how I found time.
Report this post to a moderator | IP: Logged
03-27-2002 07:19 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
JEHRO
YOU SHOULDNT BE SORE ON THIS ROUTINE.
Report this post to a moderator | IP: Logged
03-27-2002 09:32 AM
LATS
Member
Registered: Jan 2002
Location:
Posts: 56
hey phil, what is your form like? if i remember right i thought platz and costa believed in fast reps. i could be wrong but, remember something about platz saying the body is meant to do reps at a very fast pace.
Report this post to a moderator | IP: Logged
03-27-2002 10:23 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
HHAHAHAHAHAH
FUNNY, THAT IS WHAT I TOLD LEO 10 YEARS AGO!!! HAHAAHAHHAH TOM PLATZ SAYS THAT NOW? I WONDER WHY HE DIDNT SAY THAT WHEN HE WAS COMPETING? HEHEHEHEH
Report this post to a moderator | IP: Logged
03-27-2002 10:26 PM
LATS
Member
Registered: Jan 2002
Location:
Posts: 56
so phil, you do your reps fast? when going heavy, are you scared or worried about injury? just curious as to how you do your reps. btw, years ago i wass in golds in venice beach in watched platz train. that frickin' bar was a blur he was moving it so fast but, he appeard to do higher reps.
Report this post to a moderator | IP: Logged
03-27-2002 10:42 PM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
TOM PLATZ IS AN ANIMAL
HE TRAINS HARDER THAN ANYONE I KNOW. I WONDER IF HE WOULD HAVE BEEN A LOT BIGGER IF HE WOULD HAVE BACKED OFF A BIT?????? LOOK AT HIS LEGS REALLY HARD. MOST OF THE THIGH IS HAMSTRING, INCREDIBLE HAMSTRINGS. THE HUGE PART ON THE INNER THIGH, THATS HAMSTRING. HIS THIGHS WERE OK, BUT HIS HAMSTRINGS WERE ENORMOUS. THIS IS FROM DEEEEEEP SQUATS I SUPPOSE.
Report this post to a moderator | IP: Logged
03-28-2002 12:40 AM
Big bi's
Junior Member
Registered: Jan 2002
Location: somewhere
Posts: 28
One thing I always wondered about was where squats fit in? If your training quads one day and then Hamstrings the next how do you incorporate squats because squats will stimulate the quad and hamstrings a great deal...? And Phil...so your saying to train 6 days in a row with only sundays off, Im worried about overtraining, especially on the CNS, cause Im going the "juice free" route these days...Thanks for all the tips...
__________________
Big bi's
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
GOOD POINT
USE 3 SETS ONLY AND YOU WONT OVERTRAIN. USE DEEP SQUATS FOR HAMSTRINGS, 90 DEGREE AND LOWER, AND THE OPPOSITE FOR QUADS. I DONT SQUAT FOR HAMS, I DO DEEP LUNGES, STIFF LEG DEADS, LEG CURLS, 1 SET EACH FOR A TOTAL OF 3 SETS.
Report this post to a moderator | IP: Logged
03-28-2002 03:07 AM
Mr_Huge
Junior Member
Registered: Mar 2002
Location:
Posts: 7
Phil
Phil is this the old "Serious Growth" Program. It contains 3 ohases correct? 18 weeks each. 1st phase you lift once a day 2nd phase 2 times a day & 3rd phase 3 times a day. Constantly changing your routing & timing your rests & sets? If so I have tried it before & I belive by far it is one of the most intense & most beneficial programs I have ever used. Funny cause I have a friend making me copies of his & mailing it to me for I let some old friends use mine & never got em back before I moved away. If not never mind. I only did the first phase & had incredible progress.
Mr.Huge
Report this post to a moderator | IP: Logged
03-28-2002 11:25 AM
Phil Hernon
IFBB PRO
Registered: Jan 2002
Location:
Posts: 180
IM NOT SURE
THIS IS JUST THE ROUTINE THAT I USE. IM GLAD TOU LIKE IT!!!!
