Holistic Hypertrophy program

[fullypaully]

Anyone heard of this type of hypertrophy program?

The main deal to it is using all your diffrent type of muscle fibres in 1 workout here is the link to it

http://www.bodybuilding.com/fun/glen4.htm

 

[inked1]

can you summarise it? was it talking about higher rep to fatigue?

 

[fullypaully]

oks pretty mcuh a workout goes liek this.

3 exercises to a msucle 9 sets per msucle

set 1 - 3 reps ..fast up fast down

set2 - 8 reps - 2 secs up..3 secs down.. hold and pause for 1 sec

set 3 - 20 reps - 4 sec up...4sec down..hold n pasue for 4 sec

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Back Quads Off Chest Hamstrings Delts Off

 

[fullypaully]

ohh and jsut to add if u did a workout it'll go liek this l'll use chest as example..this arnt the exercises they choose im jsut shoing something

Bench press

3 sets at 3 reps

incline

3 set at 8reps

decline

3set 20 reps

 

[inked1]

and what were the results like? Man all I can say is try it and see if it works for you.

personally I think you are going to recruit the maximal amount of muscle fibres by lifting hard and heavy ( 3 x 3 style). I don't believe that you need to train to fatigue to get muscle growth.

so for the first exercise in the program (3x3), are you lifting heavy arse weight, then dropping it down for the next 2 exercises to essentially train to fatigue?

 

[jynx]

generally speaking i dont think muscles know seconds, so its pretty much your either going slow or fast. im pretty sure going up 2 secs and down 3 secs makes no difference. you could make them both 5 secs and it wont change your results.

 

[B.Reel]

that looks like it will work. because EVERYTHING basically works. just change the shit after 8-12 weeks.

 

[DocJ]

Looks like it's changing time under tension rather than messing with volume/intensity?

 

[fullypaully]

oks well the first exercise with the 3 sets and 3 reps will be maximal strength...going to aim to lift as heavy as possible for 3 reps..... l guess the other sets with higher rep range makes sense too wiht the whole time under tension on your muscles .... for the last 4 weeks lve been doing strength style training with low reps..not many sets..long breaks etc and have made good gains jsut in the 4 weeks soo im gna have a shot and see how it works anyways jsut for something diffrent.

 

[fullypaully]

Looks like it's changing time under tension rather than messing with volume/intensity?

well i will go heavy on the low rep sets...70% or so on my 8reps sets then down to 40-50% on the 20reps set.

 

[fullypaully]

the whole aim of the program is to recruit as many diffrent type of muscle fibres in 1 workout ...i dont know if that makes you grow faster or not but l'll see what happens anyways ..

 

[fullypaully]

I think you are going to recruit the maximal amount of muscle fibres by lifting hard and heavy ( 3 x 3 style). I don't believe that you need to train to fatigue to get muscle growth.

lm not a fan of muscle fatigue really but you have msucle fibres that are slow twitch and fast twitch there are plenty more too but pretty much fast twitch fibres are recruited to do a heavy ass lift with low reps where the slow twitch fibres are used for a high rep range...some people are more dominent in 1 fibre then the other ..

 

[inked1]

basically there are type1, and type11 fibres in all muscles

essentially type 1 ( slow twitch fibres) are found in postural muscles, calves, lower back etc

type 11 ( a , b and what ever else they want to call them) are the fast twitch fibres used for movement and max exertion.

you expend more energy by recruiting fast twitch fibres. The body on the whole wants to work as efficiently as possible, so in normal movement it is going to firstly recruit the slow twitch fibres. when you perform a maximal contraction the body moves through the stages of recruitment. It basically freaks out and goes " holy shit, the type 1's can't handle it, get in the reinforcements" so the type 11a come in, then type 11b etc

i guess this program is similar in theory to 5x5, where you smash 5x5 then do 2 x 12. I have trained 3x3 then hit some higher rep 2x8-12 and had significant size and strength gains from this without overtraining.

Overtraining would be a concern for me after doing a some heavy 3x3 stuff, folllowed by 3 x8, and then 3 x 20 ( shit that 3 x 20 would be a killer).

I am very interested to see how this training would work for you, so I hope you give this a serious shot and would encourage you to post your workouts in the journal section.

 

[fullypaully]

I am very interested to see how this training would work for you, so I hope you give this a serious shot and would encourage you to post your workouts in the journal section.

im having this week off on weight training jsut doing some cardio and ab work..lm gna start it on monday...l'll keep you updated on results.

 

[adidamps2]

im sorry but this just seems way over thought...its simple to grow = time + food..
i dont see the need to over complicate something so simple as to lift wts and make progress load changes.

 

[DocJ]

im sorry but this just seems way over thought...its simple to grow = time + food..
i dont see the need to over complicate something so simple as to lift wts and make progress load changes.

I believed that for many years as well but there's no way an experienced lifter can just keep lifting heavier weights with increased volume fueled by increased caloric intake indefinately. Otherwise, we would have BB needing to do 1000lb deadlifts for sets of 12 and consume 10K in calories/day to keep growing. Something else has to be happening in their training routines...

 

[adidamps2]

I believed that for many years as well but there's no way an experienced lifter can just keep lifting heavier weights with increased volume fueled by increased caloric intake indefinately. Otherwise, we would have BB needing to do 1000lb deadlifts for sets of 12 and consume 10K in calories/day to keep growing. Something else has to be happening in their training routines...

this true and i never said trainers wouldnt hit a platue at some point, however thats why one is suppose to have variety in there training...to hit the musle from verying angles..its just when i see and read dtuff like that, it just really over complicates the super easy stuff IMO.

 

[DocJ]

This is the real mystery to figure out because even pro BB on massive amounts of drugs still plateau so what gets them growing again? Fiber recruitment, time under tension, overload during stretch positions, simply changing reps/sets/splits around? Who knows?

 

[adidamps2]

This is the real mystery to figure out because even pro BB on massive amounts of drugs still plateau so what gets them growing again? Fiber recruitment, time under tension, overload during stretch positions, simply changing reps/sets/splits around? Who knows?

i believe its all of that...and most incorporate that with out knowing it i believe..i may re-read this article again..this time with out a unnarrow minded view.

 

[fullypaully]

i believe its all of that...and most incorporate that with out knowing it i believe..i may re-read this article again..this time with out a unnarrow minded view.

yeahh u need to have a non-closed mind how do u think we get girls to do anal?