Muscle Dynamics

[PoPoFed]

Has anyone heard of an old book called Muscle Dynamics? I've been using the program from it for a while; basically the program is 1 full body work out 3 times a week, with the following exercises:

Squats
Calf Raise
Bench Press
Upright Row
Shoulder Press
Dumbbell Fly’s
Bent over row
Triceps pull downs
Bicep curls
Side delt cable pull
Then some ab exercises

All you have got to do is 1 set of minimum 8 reps (as much weight you can lift) of ever increasing weight.

I’ve had great results from the program, but was wondering if there is anything the program lacks? As it is quite old now and new scientific studies for muscle building have come to light.

Info would be great.

Many Thanks

 

[AASynergist]

Has anyone heard of an old book called Muscle Dynamics? I've been using the program from it for a while; basically the program is 1 full body work out 3 times a week, with the following exercises:

Squats
Calf Raise
Bench Press
Upright Row
Shoulder Press
Dumbbell Fly’s
Bent over row
Triceps pull downs
Bicep curls
Side delt cable pull
Then some ab exercises

All you have got to do is 1 set of minimum 8 reps (as much weight you can lift) of ever increasing weight.

I’ve had great results from the program, but was wondering if there is anything the program lacks? As it is quite old now and new scientific studies for muscle building have come to light.

Info would be great.

Many Thanks

I personally hate everything about this training program.

There are many benefits to progressive loading in prepration for the high intensity payoff last set.

1. Progressively Increased blood flow to the targeted muscle/s. You wont get this with a single set. To many physiological benefits to state here as to why this is necessary.

2.The same with progressively stimulation of the nervous system again to many physiological benefits to cover here suggest you get educated.

3. Progressive warming up and stretching of the muscular tissue. Prepares and maintains the optimum length tension of the muscle etc.

4. Many other aspects but all this will help you reach maximum intensity with minimal risk of injury.

Also my experience is with the intensity I require to keep my muscles permanently anabolic is a minimum recovery period of 1 week per body part (except may be the more slow twitch muscles i.e. abs).

Apart from that and a whole other possible criticisms excellent exercise program. Maybe some benefits for beginners only.

 

[PoPoFed]

Thanks for the info,

I do, do a 5 min cardio warm up to get the blood flowing to major muscle groups and also Isometric exercises in between the Main Exercises.

Which going on what you have said is probibaly still no good.

So where do i go from here? I have three mornings a week spare to do my workouts can you suggest a workout program?

 

[ozzygaza]

Hey popo

if your goal is to bulk check out the 5x5 routine there is a good post on it on this site by needsize