Thread: Bodybuilding from the future

BODYBUILDING FROM THE FUTURE—PART II
EXAMPLE WORKOUT MONTH

I know many of us learn best by example, so here I will outline an entire theoretical month of workouts for someone who has chosen to focus on their back and traps. For the sake of space, I will not elaborate on some of the various named workouts such as “Heavy Duty II” or “Fiber Damage/Fiber Saturation”, just utilize Google to learn more. I highly encourage you to do your homework as some of those programs are very specific in lifting tempo, emphasis on contractions, etc.
An asterisk next to any exercise indicates two warmup sets should be completed prior to the work sets listed. This is an example month for someone who has at least five consistent years of educated lifting under their belt:

MONDAY-- WEEK ONE

5 minute cardio warmup
*Lat Pulldowns 3 sets x 8-12 reps
Seated Row 3 sets x 8-12 reps
Bent over BB row 3 sets x 8-12 reps
Standing DB or BB Shrugs 2 sets x 8-12 reps
Hyperextensions 2 sets x 8-12 reps

WEDNESDAY (Maintenance workout for rest of body)

5 minutes easy cardio warmup
Leg Press 2 sets X 10-15 reps
Stiff Leg Deadlifts 2 sets X 10-15 reps
Standing Calf Raise 2 sets X 15-20 reps
Incline BB or DB bench press 2 sets X 10-15 reps
Flat DB flyes 2 sets X 10-15 reps
Standing BB or DB shoulder press 2 sets X 10-15 reps
Skull crushers 2 sets x 10-15 reps
Preacher Curls 2 sets X 10-15 reps
Abs

FRIDAY

5 minutes cardio warmup
*Deadlifts 4 sets x 6-8 reps
Standing DB shrugs 4 sets x 8-12 reps
*Bent over BB row 4 sets x 6-8 reps
Lat pulldowns 4 sets x 8-12 reps
~~~~~~~~~~~~~~
MONDAY—WEEK TWO

“Positions of Flexion (POF) Pre-Exhaustion”

5 minutes cardio warmup
*Bent over bent arm lateral raises
Supersetted with behind the neck pulldowns 2 sets x 8-12 reps
One arm DB rows 2 sets x 8-12 reps
Stiff arm pulldowns
Supersetted with pulldowns to the front 2 sets x 8-12 reps
DB pullovers 2 sets x 8-12 reps
Standing DB shrugs 2 sets x 8-12 reps

WEDNESDAY (Maintenance workout for rest of body)

5 minutes easy cardio warmup
Squats 4 sets x 15-20 reps
Seated Calf Raise 2 sets X 15-20 reps
Flat BB or DB bench press 2 sets X 15-20 reps
Incline DB flyes 2 sets X 15-20 reps
Standing DB laterals 2 sets X 15-20 reps
Tricep pushdowns 2 sets x 15-20 reps
Standing BB curls 2 sets X 15-20 reps
Abs

FRIDAY
5 minutes cardio warmup
Repeat Monday’s workout with the exercises in the exact opposite order.
~~~~~~~~~~~~~

MONDAY---WEEK THREE
“Heavy Duty II workout”
5 minute cardio warmup
*Machine (ideally Nautilus) or DB pullovers
Supersetted with undergrip pulldowns 2 sets x 6-10 reps
Deadlifts 2 sets x 6-10 reps

WEDNESDAY (Maintenance workout for rest of body)
5 minutes easy cardio warmup
Leg Extensions 4 sets x 20-25 reps
Leg Curls 4 sets x 20-25 reps
Donkey Calf Raise 2 sets X 20-25 reps
Hammer Strength flat bench press 2 sets X 10-12 reps
Hammer Strength incline bench press 2 sets X 10-12 reps
Wide grip BB upright rows 2 sets X 10-12 reps
Close grip BB bench press 2 sets x 10-12 reps
Incline DB curls 2 sets X 10-12 reps
Abs

FRIDAY
5 minutes cardio warmup
*Stiff arm pulldowns 4 sets x 6-10 reps (do each set as a drop set with two drops in weight)
Hammer Strength pulldowns 2 sets x 8-12 reps
Bent over undergrip BB rows 2 sets x 6-10 reps
Seated rows 2 sets x 8-12 reps (do each set as a drop set with two drops in weight)
*Deadlifts 2 sets x 6-10 reps
~~~~~~~~~~~~

MONDAY---WEEK FOUR
“Fiber Damage/Fiber Saturation (FD/FS) Workout”
5 minutes cardio warmup
*Deadlifts 2 sets x 3-4 reps
DB shrugs 2 sets x 5-6 reps
Close grip upright rows 1 set x 20-30 reps
*Seated cable rows 2 sets x 3-4 reps
Stiff arm pulldowns 2 sets x 5-6 reps
DB pullovers 2 sets x 7-8 reps
Smith machine bent rows 1 set x 20-30 reps
Wide grip pulldowns 1 set x 30-40 reps

WEDNESDAY (Maintenance workout for rest of body)
5 minutes easy cardio warmup
Smith machine lunges 4 sets x 20-25 reps per leg
Standing one leg calf raises 2 sets X 20-25 reps per leg
Pushups—however many sets it takes to get 50 total reps
Front BB raises 2 sets X 10-15 reps
Dips 2 sets x 10-15 reps
DB Concentration curls 2 sets X 10-15 reps per arm
Abs

FRIDAY
5 minutes cardio warmup
*Standing DB shrugs 3 sets x 6-8 reps (do as drop sets with two drops in weight)
Low pulley cable shrugs 2 sets x 8-12 reps
Behind the back BB shrugs 2 sets x 10-15 reps
*Trap bar deadlifts 2 sets x 6-8 reps
Undergrip lat pulldowns 3 sets x 8-12 reps
DB pullovers 2 sets x 8-12 reps
Close grip seated rows 2 sets x 6-8 reps
~~~~~~~~~~~~~~
Please note the exercises and actual workout days listed may be tailored to fit your preferences/work schedule. I know some people might benefit more by doing their routine on a Tuesday, Thursday, Saturday split. Weekend workouts can be some of the most productive as you are not trying to summon up the courage to tackle the weights after working a ten hour day. Give it a try and you will see what I mean. Again…”Free your mind, and the mass will follow”.

The exercises listed are ones I firmly believe in for building mass, but am not married to. Different people have different leverage points in the way they are built, and thus, respond differently to an exercise compared to the next person. That is why on many of the exercises listed you will notice both barbell and dumbbell as an option. Keep in mind most dumbbell exercises inherently recruit more muscle fibers than their machine (or barbell) equivalent as they require more stabilizing muscle fibers to keep the weights steady. More on this in a future article/post featuring a technique I have created called “descending stabilization”.

Performance of most exercises should be done in an explosive (not swinging!), but controlled manner. By controlled I mean pulling the weight down in one to two seconds and returning it to the starting position in two to three seconds on lat pulldowns for example. This also is not set in stone, and I encourage you to vary the tempo at which you perform your exercises periodically as this is a phenomenally powerful growth factor which is often overlooked.

Too many trainees (new and seasoned both) tend to only look at number of sets and amount of weight as variables to switch up in their workouts. If you research some of the aforementioned “named” workouts, the tempo will vary which is one of the main reasons to do your homework. The “FD/FS” workout for example will have you using a 2/4/1 tempo on exercises like dumbbell pullovers. A 2/4/1 tempo for that routine means lowering the weight in two seconds, holding it in the stretch position for four seconds before returning to the starting position in one explosive second. Fun.

Now I realize some of you who just looked through the example month are thinking the maintenance workouts will not be enough to keep your existing mass in the other muscles of the body. Not to worry. What some of my clients like to do is to substitute a regular “hard” workout for one of the maintenance workouts right in the middle of each month. This gives your body a jolt and will most definitely keep atrophy away for those maintenance muscles, no doubt. In other words, you simply do the same exercises you would do in a regular maintenance workout, but increase the weights so they are challenging. This is a proven technique.

Another option is to increase the number of sets you are doing in all your maintenance workouts while keeping the weights low. Or you can reduce the time you rest between your sets. All viable choices. Try each of these suggestions to see what you are most comfortable with. Always remember these are MAINTENANCE workouts, and are intended to keep existing muscle mass, not to build.

By the second week once you start using the Catalyst principles, you will notice strength increases even though you are not training specifically for that goal. This is another phenomenal “side effect” of the Catalyst system.

Another one of the invaluable benefits quickly realized is you will actually looking forward to your workouts again. “Staying hungry” in this respect is what drives us to attack the weights as soon as we hit the gym door. If you have been working out for literally over twenty years as I have, you will soon know how great it is to rediscover this feeling again. Looking forward to every single workout instead of dreading them is a stimulating psychological benefit which must be experienced to be appreciated. Enjoy.

Those of you experienced lifters who have developed nagging injuries that just won’t seem to go away are the ones who I feel will benefit the most from implementing this system. As stated earlier, traditional workout routines have asked you to try to get all of the muscles in your body growing at the same time. Combined with one or more injuries, that expectation is often unfortunately the straw that breaks the lifter’s back, resulting in people quitting working out and falling into an ugly downward spiral.

Catalyst asks you to focus only on a few muscles each month instead of the entire muscular system. This results in the “Catalyst Effect” of pronounced recovery acceleration that has cascading positive benefits on your body such as injury healing/prevention. For those of you who have had to alter or discontinue your existing workout routines because of injuries, this can be a lifesaver for you.

Please view part III of this for the ending.
~~~~~~~~~~~~~~~~~

BODYBUILDING FROM THE FUTURE—PART III

EXAMPLE YEAR OF CATALYST TRAINING

Well you have been given a sample “Catalyst month” above, so now it is time for me to show you what an entire year might look like. A really nice feature of using Catalyst year round, is you can spend either part or all of a given year specializing on certain bodyparts. If you are one of those folks who has always worked their upper body much harder than their lower, and your legs look like pipe cleaners, Catalyst can help you look like Tom Platz in less than ninety days…just kidding. But seriously, if your legs are small compared to your upper body, Catalyst is just what the doctor ordered. I did have one client back in 1999 that actually looked like two different people put together at the waist. He had the upper body physique of a national level bodybuilder, but the legs of someone who had never seen a squat rack in their life.

By employing the Catalyst system for a solid year, he was able to bring his legs up to a very respectable level. This is an extreme example, but it goes to show how far you can take the principles outlined earlier. What I had him do is focus on his legs, and only his legs, every other month while rotating the various muscles of his upper body so he could keep the size he had. His “year of the squats” looked like this:

January=leg focus month
February=chest and triceps focus month
March=leg focus month
April=back and biceps focus month
May=leg focus month
June=shoulders and traps focus month
July=leg focus month
August=chest and triceps focus month
September=leg focus month
October=back and biceps focus month
November=leg focus month
December=shoulders and traps focus month

Now let’s say you are not happy with your back and traps development. Your example year could look something like this:

January=back and traps focus month
February=chest, shoulders and triceps focus month
March= back and traps focus month
April= leg focus month
May= back and traps focus month
June= chest, shoulders and triceps focus month
July= back and traps focus month
August= leg focus month
September= back and traps focus month
October= chest, shoulders and triceps focus month
November=back and traps focus month
December= leg focus month

You get the idea. If you have good symmetry, and just want to continue to add overall mass, split your body up into groups of two or three muscle groups, and just rotate your focus each month. On both example years listed, you notice I do not have the exact same focus muscles be the same for more than one month at a time. If you are age thirty or younger, you may be able to get away with putting the focus on the same muscles for two to three months at a stretch, then switching it up. Pay attention to how your body feels at the end of the first focus month, and make a decision based on that.

~~~~~~~~~~

FUTURE TOPICS FOR ARTICLES/POSTS
I feel I have given all of you enough to chew on for one now. There are still many important related topics which I will be addressing in the future including, but not limited to:

*Nutrition guidelines
*Supplementation
*Descending stabilization training technique
*Stretching during workouts
*Catalyst Growth Algorithm
*Catalyst Ambassadors
*Planned layoffs from lifting
*Music & lifting
*Psychology in workouts
~~~~~~~~~~~~~~
I encourage honest, open discussion about the Catalyst system on this message board. I also encourage you creative thinkers out there to experiment with the principles I have outlined here. If any of you have questions or concerns you would like to discuss with me privately, feel free to email me directly at

Sincerely,
Catalyst Creator
~~~~~~~~~~~

This is great! Can't wait to see the "music and lifting" section article. Will you be posting this sometime soon?

John McCallum was writing specialization routines in Strength & Health mag decades ago. This is hardly "futuristic" training. Everything else is just a mish-mash of other people's workout styles. Can't you write your own?

Here is the TRUE SECRET FORMULA for achieving anything in the gym:

1. Pick a routine that is programmed properly to achieve your goal.
2. Stick to it for five to ten years, give or take small alterations along the way.
3. Enjoy your results.

That's it. People either do programs that make absolutely no sense, or they stick to programs for a month or so and then do something else. Training doesn't need to be complicated, it just needs time to work.

This system on the other hand encourages using a bunch of different training methodologies that may or may not work together (they probably wont - there's a reason why programs are written as they are), but is still inured in pointless bodypart splitting which is more a result of Joe Weider's marketing strategy than actual science.

Training like this is akin to shaving with a biochemically activated automatic laser grid - a razor will do. Keep it fucking simple, stupid.

You need a four page essay to explain this system. Here's my system:

- Squat, Pull, and Press one to three times a week each.
- Train so you GRADUALLY progressively overload one of the following: Weight, Reps, Sets.
- Do some cardio.
- Do some abs, if you want.
- Stretch and foam roll as much as you can.
- Eat a lot of protein with every meal. Everything else will sort itself out.
- Do this for a long time.

Wayhay. Now ask yourself - which of these is easier to understand and stick to?

^^He has a good point. K.I.S.S. has always been a factor in any routine I have followed or wrote myself. No reason to reinvent the wheel. Good on you for getting all that info though. It was a good read none the less just not the routine for me.

good stuff

The best routine is the one you will stick with. I learned that for myself, but have heard it many times.

The results of an average program run for 2 years will be better than the best program run for 6 months. I was always burning myself out with over-training and over-complicating things and would hit walls at around 6 months where I lost all motivation.

Now I keep it simple enough that I can continually do it and the results are much better.

This is helpfull.

Originally Posted by Gazhole

John McCallum was writing specialization routines in Strength & Health mag decades ago. (snip)

I'm stealing this.

(But will give you credit!)

Originally Posted by Gazhole

John McCallum was writing specialization routines in Strength & Health mag decades ago. This is hardly "futuristic" training. Everything else is just a mish-mash of other people's workout styles. Can't you write your own?

Here is the TRUE SECRET FORMULA for achieving anything in the gym:

1. Pick a routine that is programmed properly to achieve your goal.
2. Stick to it for five to ten years, give or take small alterations along the way.
3. Enjoy your results.

That's it. People either do programs that make absolutely no sense, or they stick to programs for a month or so and then do something else. Training doesn't need to be complicated, it just needs time to work.

This system on the other hand encourages using a bunch of different training methodologies that may or may not work together (they probably wont - there's a reason why programs are written as they are), but is still inured in pointless bodypart splitting which is more a result of Joe Weider's marketing strategy than actual science.

Training like this is akin to shaving with a biochemically activated automatic laser grid - a razor will do. Keep it fucking simple, stupid.

You need a four page essay to explain this system. Here's my system:

- Squat, Pull, and Press one to three times a week each.
- Train so you GRADUALLY progressively overload one of the following: Weight, Reps, Sets.
- Do some cardio.
- Do some abs, if you want.
- Stretch and foam roll as much as you can.
- Eat a lot of protein with every meal. Everything else will sort itself out.
- Do this for a long time.

Wayhay. Now ask yourself - which of these is easier to understand and stick to?

~~~~~~~~~~~~~~~

You are completely missing the point sir. I am not taking credit for specialization. I am proposing to apply specialization techniques on a monthly rotating basis so that the accelerated growth experienced while doing specialization is continued. This allows for exteme growth month in, month out since all your recovery, etc. is going towards just the few focus muscles instead of trying to get your whole body to grow.

Historically specialization is only done for a month or so, and then trainees go back to their "regular old routines". Again, I am proposing staying on specialization year round, but rotate the muscle groups each month to keep the recovery and growth acceleration continuous.

Please let me know if you still have questions, as I appreciate the open discussion.

CatalystCreator

Originally Posted by the_predator

^^He has a good point. K.I.S.S. has always been a factor in any routine I have followed or wrote myself. No reason to reinvent the wheel. Good on you for getting all that info though. It was a good read none the less just not the routine for me.

~~~~~~~~~~~~~

"Chillin in a van down by the river"...good ol Chris Farley. I like that.

Predator I highly encourage you to try out some of the principles I have outlined for just one month, and you will be amazed at the growth!!

CatalystCreator

Originally Posted by wraggejxk

This is helpfull.

~~~~~~~~~

Thank you very much. All it takes is trying my Catalyst system for one month, and the accelerated growth you will experience will have you hooked!!!

CatalystCreator

Originally Posted by ebn2002

The best routine is the one you will stick with. I learned that for myself, but have heard it many times.

The results of an average program run for 2 years will be better than the best program run for 6 months. I was always burning myself out with over-training and over-complicating things and would hit walls at around 6 months where I lost all motivation.

Now I keep it simple enough that I can continually do it and the results are much better.

~~~~~~~~~~

One month...try my Catalyst system for just one month and you will be a believer. I promise you will never go back to the traditional way of working out where you are trying to get your whole body to grow at the same time.

CatalystCreator

Originally Posted by Curt James

I'm stealing this.

(But will give you credit!)

~~~~~~~~~

You're stealing my Catalyst training system? Please do. Spread the good word. Try it and you will be amazed.

CatalystCreator

Originally Posted by MuscleGauge1

This is great! Can't wait to see the "music and lifting" section article. Will you be posting this sometime soon?

~~~~~~~~~

Thank you for your positive response, Gauge. I will just as soon as I can. The power of music in headphones during intense workouts has been grossly underestimated for a long time. I will be posting some suggested "playlists" if you will of songs/artists to listen to on certain bodypart days. For example, I will be putting out some suggested "leg day" playlists, etc.

CatalytCreator

Originally Posted by pokrzywaixv

good stuff

~~~~~~~~~~

Thank you for the compliment. I sincerely hope you give Catalyst a try to see a whole new scale of growth.

CatalystCreator

I farted.

thi sounds like good stuff. i have done the same thing before but never really didicated myself fully to it because i didnt want to look weak by doing maintenance workouts in the gym. i will give this a try though and see what happens

Whatever keeps you in the gym I've been tasked with missions from above that will come at times I will have not anticipated. I know this because I don't know. I do understand how unhelpful this is to you and you and you.... but not to the one. God bless and good luck. There are more like us than you could ever know. : )

From a 72 year old’s perspective giving your body “maintenance only workouts” while concentrating on a specific body part/s makes sense; at least for an old man. I know that some young whippersnapper’s know it all; but, I’m not so sure I do.
I’ve seen good ideas bad mouthed by well intentioned (I won’t say idiots) people for too many years. I can recall when even Weider was criticized a time or two. It didn’t stop him, nor did it stop the theory of “dynamic tension”. Need I go on? I will, in my day it was thought that the 4-minute mile would never be broken. So much for naysayers; in the end what’s good for one will not be good for all. Regarding the music – would Lawrence Welk’s 4-4 time be appropriate? -LOL, Earl

Originally Posted by thuhobbit

thi sounds like good stuff. i have done the same thing before but never really didicated myself fully to it because i didnt want to look weak by doing maintenance workouts in the gym. i will give this a try though and see what happens

~~~~~

Unfortunately the ego is the driving force behind many workouts, and ultimately injuries. Good form will go much further than just more weight. Stick with the principles I have outlined, and you will be shocked at how fast you grow.

CatalystCreator
www.bodybuilding-from-the-future.com

Originally Posted by neptune1939

From a 72 year old’s perspective giving your body “maintenance only workouts” while concentrating on a specific body part/s makes sense; at least for an old man. I know that some young whippersnapper’s know it all; but, I’m not so sure I do.
I’ve seen good ideas bad mouthed by well intentioned (I won’t say idiots) people for too many years. I can recall when even Weider was criticized a time or two. It didn’t stop him, nor did it stop the theory of “dynamic tension”. Need I go on? I will, in my day it was thought that the 4-minute mile would never be broken. So much for naysayers; in the end what’s good for one will not be good for all. Regarding the music – would Lawrence Welk’s 4-4 time be appropriate? -LOL, Earl

~~~~~~~~~~~

Thank you for the positive encouragement and feedback, Neptune. I know it will take time for the concepts I have outlined to sink in to the bodybuilding community at large, as it does in any industry whenever disruptive breakthoughs are introduced.

Regarding Mr. Welk for your workouts...if it works for you, more power to you

Originally Posted by catalystcreator

~~~~~~~~~~~~~

"Chillin in a van down by the river"...good ol Chris Farley. I like that.

Predator I highly encourage you to try out some of the principles I have outlined for just one month, and you will be amazed at the growth!!

CatalystCreator

~~~~~~

Due to the numerous private messages I have received, I feel compelled to clarify one aspect of my original post. For the example months I outlined, I put down a wide variety of workouts that one can incorporate into the Catalyst system for illustrative purposes only. One can change their workouts in a given month as little or as often as you like. Just make sure to take it easy on the rest of the body so the accelerated recovery you will experience goes to the focus muscles.

CatalystCreator
www.bodybuilding-from-the-future.com

Very soon I will post some of my personal favorite mass building workouts for various muscles on here. I know many of you are starting to think about summer already!

"Free you mind, and the mass will follow"
www.bodybuilding-from-the-future.com

One concept I have been working on that I mentioned in my original post was "descending stabilization". Let me say right from the go, this is a technique to be utilized only by experienced lifters with at least five consistent years under their belt.

The way this works is you pick an exercise where you can do (ideally) a DB version of it, a BB version of it, and a selectorized machine or smith machine version. For sake of conversation, we will use the bench press as an example.

You start with the DB version of the bench press as this requires the most stabilizing muscles...do your pre-determined reps (8-12 for example), then you set the DB's down, and (with the bar already loaded) you do the same total weight but now on the BB version of the bench press (shooting for the same rep range), then when you compete that set, you move immediately to the same weight on either a regular machine bench press or smith machine bench press (again trying for same rep range), and that is one complete "descending stabilization" set.

The principle behind this concept is as your stabilizing (and primary) muscles begin to fail, you essentially move on to an "easier" version of the exercise, ending with the one that requires the least amount of stabilizing effort. Anyone worth their salt knows the seated machine version of a bench press is easier than a DB version, so this concept should be easy to grasp.

If you drop in reps on each exercise as you descend to the easier versions, this is ok, but it should not be that pronounced. Same thing if you need to use a little bit less total weight on the BB and machine versions compared to the starting DB version.
~~~~~~~~~~~

Descending Stabilization illustrated:

*DB Bench Press-100lb DB's = 200 lbs total for 8-12 reps, then move immediately to:
*BB Bench Press-200lbs total including 45 lb bar for 8-12 reps, then move right to:
*Machine Bench Press -200lbs for 8-12 reps

Then rest 2-4 minutes and repeat descending stabilization cycle no more than two more times.
~~~~~~~~~~~~~

If you can only do two versions of your chosen exercise due to lack of equipment, crowded gym, etc. then chose the DB and BB versions as they are the most efficient muscle builders.

A few other sample exercises with which you can do descending stabilization:

*Incline Bench Press
*Shoulder Presses
*Bicep Curls

I encourage all of you to get creative with this technique, and share your success stories with us.

"Free Your Mind, and The Mass Will Follow"
www.bodybuilding-from-the-future.com

Originally Posted by catalystcreator

One concept I have been working on that I mentioned in my original post was "descending stabilization". Let me say right from the go, this is a technique to be utilized only by experienced lifters with at least five consistent years under their belt.

The way this works is you pick an exercise where you can do (ideally) a DB version of it, a BB version of it, and a selectorized machine or smith machine version. For sake of conversation, we will use the bench press as an example.

You start with the DB version of the bench press as this requires the most stabilizing muscles...do your pre-determined reps (8-12 for example), then you set the DB's down, and (with the bar already loaded) you do the same total weight but now on the BB version of the bench press (shooting for the same rep range), then when you compete that set, you move immediately to the same weight on either a regular machine bench press or smith machine bench press (again trying for same rep range), and that is one complete "descending stabilization" set.

The principle behind this concept is as your stabilizing (and primary) muscles begin to fail, you essentially move on to an "easier" version of the exercise, ending with the one that requires the least amount of stabilizing effort. Anyone worth their salt knows the seated machine version of a bench press is easier than a DB version, so this concept should be easy to grasp.

If you drop in reps on each exercise as you descend to the easier versions, this is ok, but it should not be that pronounced. Same thing if you need to use a little bit less total weight on the BB and machine versions compared to the starting DB version.
~~~~~~~~~~~

Descending Stabilization illustrated:

*DB Bench Press-100lb DB's = 200 lbs total for 8-12 reps, then move immediately to:
*BB Bench Press-200lbs total including 45 lb bar for 8-12 reps, then move right to:
*Machine Bench Press -200lbs for 8-12 reps

Then rest 2-4 minutes and repeat descending stabilization cycle no more than two more times.
~~~~~~~~~~~~~

If you can only do two versions of your chosen exercise due to lack of equipment, crowded gym, etc. then chose the DB and BB versions as they are the most efficient muscle builders.

A few other sample exercises with which you can do descending stabilization:

*Incline Bench Press
*Shoulder Presses
*Bicep Curls

I encourage all of you to get creative with this technique, and share your success stories with us.

"Free Your Mind, and The Mass Will Follow"
www.bodybuilding-from-the-future.com

~~~~~~~~

I have received a few private messages asking about trying to keep the total weight the same from one exercise to the next. It is not the most important aspect of this technique. The most important part is going from one version of an exercise to the next in a descending manner of stabilization. Here are some acceptable sequences along these lines:

*Pullups for 8-12 reps / move right to
*Lat Pulldowns for 8-12 reps
~~~~~~~~~~~~~~~~~~~~~~~
*Flat Bench Press 8-12 reps / move right to
*Pushups 8-12 reps
~~~~~~~~~~~~~~~~~~~~~~~
*Standing Machine Calf Raises 10-15 reps / move right to
*Standing Bodyweight Calf Raises 10-15 reps
~~~~~~~~~~~~~~~~~~~~~~~
*Close grip Bench Press 8-12 reps / move right to
*Close grip Pushups 8-12 reps
~~~~~~~~~~~~~~~~~~~~~~~
*Barbell Squats 8-12 reps / move right to
*Smith Machine Squats 8-12 reps
~~~~~~~~~~~~~~~~~~~~~~~

I also farted...


But really this is a good read and I'm gonna give this shit a go!

Originally Posted by jimm

But really this is a good read and I'm gonna give this shit a go!

~~~~~~~

Thank you for the positive feedback, Jimm. Please let me know if you have any questions along the way!