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Started By cb46 (t, state, usa)

Started on: 11/18/2007 11:37:14 AM, viewed 3023 times
Some Thoughts

There has been much productive discussion on this board about effective training protocols, which has focused primarily on the use of "intensity-enhancing" techniques. Based on the available data from these discussions (w/o going into the physiological components of strength training), one needs to do the following, in order to satisfy his/her bodybuilding/strength-gaining desires:

1. Perform an abbreviated strength-training routine (1 – 4 sets, max) with sufficient recovery between w/os, which can be 4 – 14 days, or longer, depending on the trainer′s genetics and out of gym "stressors."

2. Train to temporary positive failure, at least. Intensity-enhancing techniques are useful in a limited capacity. Most are perceptual enhancers, not real enhancers. My recommendation is to train to positive failure, but on every third or fifth workout, use static-contraction and a negative failure, after you cannot complete another positive rep. (Rest-pause, super-sets, drop-sets just add to volume, which impacts recovery.)

3. Monitor caloric intake carefully.

This Topic has 28 Replies: Displaying out of 28 Replies:

Nilbert_Rafer (Muntinlupa, Manila, Philippines) on 11/18/2007 7:07:25 PM

Cb46, great summary… thanks!

On the perceptual enhancers, what′s the reason for doing them every 3rd or 5th workout?

smanjh (somewhere in, the USA, U.S.A.) on 11/19/2007 6:07:52 PM

You have summed up the program perfectly, as there are not many other points that must be followedin order to have success other than choosing your parents.

smanjh (somewhere in, the USA, U.S.A.) on 11/19/2007 6:10:11 PM

Oh, and I should also suggest a fourth: Do not let the lack of BBing progress ruin your life–find other goals to complete that add to your life. Spending a lifetime trying to chase a dream that is impossible for your genetics is a deterrent to other goals. I personally make the best progress when I do not obsess on it that much.

cb46 (t, state, usa) on 11/19/2007 7:47:05 PM

Thanks, guys, and Nilbert_Rafer, I should have made myself clearer. Christoph described how certain techniques just add unnecessary volume, which I think of as perceived or perceptual enhancers. (Although perceptual may not be the correct term.) In other words, the trainer perceives those techniques as increasing intensity whereas they only impact recovery negatively by adding unnecessary volume. A good example is the drop set. A true/real enhancer would be to use static/negative only training periodically, or to finish a set with a static hold and a negative. I do the latter, and by doing them every third or fifth workout, I make sure that I target both workouts in the AR. If using the CR, the same schedule would apply, too. Currently, I′m doing this every 3rd w/o, then I′ll eventually have to go to every fifth, then seventh w/o, and probably increase recovery days, too.

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