Thread: I have a question for all you advanced guys..

"Specialized" training like FST, HST, DC, HIT, whatever, are different forms of intensity and that's the basic premise behind their success. Traditional pyramiding is perfectly fine and you can adjust your intensity by varying reps, sets, weight. With DC you incorporate a new form of intensity by introducing rest-pause, uber heavy weight ("DC Stretches"), in HST you train major body parts to a lesser exent intra-workout, but in higher frequency throughout the week. It's all useful, but no, it's not at all "necessary" to incorporate them to have success.

Muscle hypertrophy are adaptations in response to a form of stress that exceeds a previous threshold of stress. New forms of stress = greater adaptations in strength and hypertrophy. You can create varying equations of stress using traditional pyramiding just fine by adjusting your reps x sets x weight x frequency. The other specialized training are simply alternative forms of stress. Each have their own valid theories to elicit strength/hypertrophy, some are better then others in my opinion, but it's all useful for a season.

I remember reading a full Dorian Yates workout years ago when he was in his prime regarding HIT(even though I knew about it through Mike Menzer) and being intrigued. Well I tried it for about a month, give or take, and didn't get a thing out of it. You just have to find what works for you no matter how "special" or plain it is and go with it.

Nothing wrong with trying new things, but I agree with a simpler approach. Much of what you read in magazines is designed to sell magazines. Copying a program from a magazine is rarely going to work optimally, because is wasn't designed for your needs. That being said, you can learn a great deal from other lifters, and after lifting for awhile multiple approaches are crucial to continued success. Do you need to reinvent the wheel? Not at all. If you are looking for new training ideas, I'd check out what folks are doing in the many logs on site. Always good to keep things fresh.

Holy shit its dave from Cpixel

I remember when you were talking about your milestone 500 lb squat back in 07. Whats progress like since then?

Originally Posted by VolcomX311

Muscle hypertrophy are adaptations in response to a form of stress that exceeds a previous threshold of stress. New forms of stress = greater adaptations in strength and hypertrophy. You can create varying equations of stress using traditional pyramiding just fine by adjusting your reps x sets x weight x frequency. The other specialized training are simply alternative forms of stress. Each have their own valid theories to elicit strength/hypertrophy, some are better then others in my opinion, but it's all useful for a season.

Couldn't have said it better myself.

To the OP, you also have to think about what your overall goal is. Is it to get stronger, faster, set new PRs, etc? Why change what is working for you just to experiment with something new? Stay focused on the long term goal and don't worry about the process so much, as long as you keep making gains and moving forward it is all good.

I switch between 4 essential techniques and systems really.
1. normal movement speed, normal contracting and stretch-high volume
2-same as above except fst-7 preloaded used and lower volume
3-extreme stretching, contracting and high volume
4-same as 1 expect drop sets used

after trial and error these have been the most succesful variations of training to deliver growth for me

all those systems and latest training routines to get you a mass monster are bs
if they reallly worked everyone would be using them
best training routine is balls to the walls every training session
consistant and dedicated

I'm going to second the thought of finding what works best for you. I have been training 30+ years, and I change my training on a regular basis, not so much for the physical aspect, but the mental as well. You also have to take into account injuries, tweaks, goals, status of your training etc. No one way works best, but I do feel that to many guys don't want to do the basics, the bench, deadlifts, squats, rows, etc. The basics need to be the foundation of your routine, bring machines and assisted exercises in later. I use a lot of machines in my training compared to some now a days, but I start with free weights always and at 51 years old, machines are my friend some days.

So just pick a program, routine whatever it may be, and stick with it. Give it eight, ten, twelve weeks and longer to see if it's right for you. To many guys do DC one day, FST7 the next, high volume the next etc. Make a plan and stick to it, do the basics, eat right and get your rest. Pretty simple stuff in the end.

Originally Posted by bigdtrain

all those systems and latest training routines to get you a mass monster are bs
if they reallly worked everyone would be using them
best training routine is balls to the walls every training session
consistant and dedicated

I beg to differ, there is balls to the wall training and then there is effective balls to the wall training. Take Branch Warren he always trained balls to the wall, and was big, but he became better when he got smart with it.

That is what i try to achieve

very true trapzilla
always got to train smart
but as far as training systems go i disagree with a lot of the new ones out there

Thanks big guys, so no majic: sticking to S. MacRobert's "Brawn" principles will give 90% of the success (unless one is impatient & cannot wait ~ 5 years - then anabolics will make it faster)?..
For the supplies part, just protein, vit's & creatinine?
Do you Big Guys go to gym almost daily now, or do you see benefits of the abbreviated program (1-3 / week)?