Destroy and Flood

[jmorrison]

My overall strength has gone through the roof. But I am cheating lol. All lifts have gone up by at least 10lbs in 2 weeks, most have gone up 20+.

 

[Phineas]

I really want to do this program in a few months, but the logistics are problematic. I train at our local YMCA. It's a 3 storie building with a lot of equipment. Unfortunately, the squat racks are in a seperate room from the leg extension and leg curl machine, though on the same floor. I could do it but I would have to do it with my training partner. One would have to hold the machine while the other squats, then we'd have to literally run across the gym and trade. I don't know how this would work. All the other supersets would be fine, though.

 

[jmorrison]

I dont do it like that, but I may be doing it wrong.

Take Push day for example.

I do 5x5 squat, then 5x5 Bench, then 5x5 Military, then 3x8 Lunges, 3x8 Dumbell Press, 3x8 Arnies etc etc. That way I have the energy to make my big lifts. I dont think that the program is dependent on doing them back to back, as it is 3 separate ways to build muscle.

Maybe I am doing it jacked up, hopefully Gaz will chime in, but from what I was understanding it is correct, and I am making huge strides. But hell, being assisted, I could probably chew gum and get stronger.

 

[CaptainNapalm]

I'm on my second week of destroy and flood. Enjoying this program quite a bit. I think the program is intended to be executed in a way where immediately following your 3 reps on a heavy lift you execute a superset (flood) on the same muscle for 20-30 reps or failure without having a chance to recover from the heavy set. That's the way I'm doing it and it's what really makes this program brutally difficult and quite taxing on the system.

 

[CaptainNapalm]

I really want to do this program in a few months, but the logistics are problematic. I train at our local YMCA. It's a 3 storie building with a lot of equipment. Unfortunately, the squat racks are in a seperate room from the leg extension and leg curl machine, though on the same floor. I could do it but I would have to do it with my training partner. One would have to hold the machine while the other squats, then we'd have to literally run across the gym and trade. I don't know how this would work. All the other supersets would be fine, though.

I know what you mean. I always feel ridiculous rushing accross the gym after my 3 heavy squat reps to execute the flood portion on the leg extension machine.

 

[Phineas]

I dont do it like that, but I may be doing it wrong.

Take Push day for example.

I do 5x5 squat, then 5x5 Bench, then 5x5 Military, then 3x8 Lunges, 3x8 Dumbell Press, 3x8 Arnies etc etc. That way I have the energy to make my big lifts. I dont think that the program is dependent on doing them back to back, as it is 3 separate ways to build muscle.

Maybe I am doing it jacked up, hopefully Gaz will chime in, but from what I was understanding it is correct, and I am making huge strides. But hell, being assisted, I could probably chew gum and get stronger.

I think the idea is to actually superset the compounds and isolation, hence the name destroy and flood (i.e. "pump").

 

[jmorrison]

I have based the routine on both Gaz's Destroy and flood along with
TMUSCLE.com | 3 Ways to Get Big!

Excerpt:

Arranging the Methods into a Workout

Here's a good rule: You should always put the more CNS-demanding stuff early in the workout. Heavier exercises and more complex exercises involve the CNS more. So in a workout using all three methods you should use this order:

1. Heavy movement using a big compound exercise (bench press, squat, Romanian deadlift, military press, rowing)

2. Intermediate movement (dumbbell press, leg press, lunges, reverse hyper, glute-ham raise, wide stance leg press) for sets in the 8-12 reps range

3. Isolation exercise using constant tension for sets lasting 40-70 seconds (12 to 15 slow, tensed reps)

The second rule is that the lower the reps per set, the more sets you do. Good arrangements for each muscle include:

CHEST — BEGINNER

A. Decline bench press

5-6 sets of 6-8 reps
2 minutes of rest between sets

B. Incline DB (dumbbell) press

4-5 sets of 10-12 reps
90 seconds of rest between sets

C. Cable crossover

3-4 sets of 12-15 constant tension reps
60 seconds of rest


I am just not seeing it that this is designed as a Tri-set. Especially when it is specifically advocating 2mins of rest between heavy sets and 1min-1.5 min for accumulation periods and so on.

The article suggests that there are 3 ways to build muscle, and gives examples of building a workout around all 3, and addresses them separately.

Not arguing fellas, just looking for guidance. As I said, I am getting stellar results, but am always open to further ideas!

 

[rockhardly]

Eric Broser had an article on a program he calls fd/fs. I did it for 3 weeks. Same kinda thing. Might give you some more ideas.

 

[CaptainNapalm]

I have based the routine on both Gaz's Destroy and flood along with
TMUSCLE.com | 3 Ways to Get Big!

Excerpt:

Arranging the Methods into a Workout

Here's a good rule: You should always put the more CNS-demanding stuff early in the workout. Heavier exercises and more complex exercises involve the CNS more. So in a workout using all three methods you should use this order:

1. Heavy movement using a big compound exercise (bench press, squat, Romanian deadlift, military press, rowing)

2. Intermediate movement (dumbbell press, leg press, lunges, reverse hyper, glute-ham raise, wide stance leg press) for sets in the 8-12 reps range

3. Isolation exercise using constant tension for sets lasting 40-70 seconds (12 to 15 slow, tensed reps)

The second rule is that the lower the reps per set, the more sets you do. Good arrangements for each muscle include:

CHEST ??? BEGINNER

A. Decline bench press

5-6 sets of 6-8 reps
2 minutes of rest between sets

B. Incline DB (dumbbell) press

4-5 sets of 10-12 reps
90 seconds of rest between sets

C. Cable crossover

3-4 sets of 12-15 constant tension reps
60 seconds of rest


I am just not seeing it that this is designed as a Tri-set. Especially when it is specifically advocating 2mins of rest between heavy sets and 1min-1.5 min for accumulation periods and so on.

The article suggests that there are 3 ways to build muscle, and gives examples of building a workout around all 3, and addresses them separately.

Not arguing fellas, just looking for guidance. As I said, I am getting stellar results, but am always open to further ideas!

Looks sweet