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My problem is that I love the iron game so much that I'm never able to design
what I'd call my "ultimate program." Sure, when I first talked about Optimized
Volume Training it made a lot of noise, and many people fell in love with the
program and the results it brought on. But I have a deep-rooted, visceral need to
experiment and find new ways to spark muscle growth. As such, I always hated
to limit myself to the confines of one single training methodology.
program, and I'm sure that a lot of you are the same way. That having been
said, it's also important to have a certain framework to work from. So I recently
designed a training system specifically for bodybuilding purposes; one that has
proven to be super effective for all those who've used it, and which still allows for
a lot of variation.
This system is called HSS-100. Quite frankly, I never used anything as powerful
when it comes to building muscle mass.
H = Heavy lift
Direct Action: Heavy lifting places an important growth stimulus on the fast
twitch fibers. While the total volume might not be high enough to stimulate maximum
muscle growth, it can certainly increase FT fiber size.
2.
Indirect Action: Gaining strength will allow you to use more weight during a
3.
Potentiating Action: Heavy lifting improves the CNS's capacity to recruit the high
subsequent accumulation phase and this will translate into much improved gains.
threshold fast twitch muscles fibers. These have the highest growth potential but are very
difficult to stimulate. Increasing neural efficiency is a very effective way to develop the
capacity to stimulate them and thus drastically enhance growth potential.
Plus, heavy lifting increases myogenic tone (tonus) which makes your muscles
appear and feel "harder."
For this first exercise in your workout, you should pick a compound movement,
preferably with free weights. For example:
Quads: Front or back squat
You should train this first exercise mostly in the 4-6, 6-8, and 8-10 rep ranges,
although it's possible to go down to 2-4 reps from time to time.
milieu mostly via an increase in growth hormone release. While I'll be the first to
admit that transient hormonal changes won't turn you into the incredible hulk,
when you want to attain that perfect physique every little bit helps.
A superset can also allow you to thoroughly stimulate a certain muscle group.
This is accomplished by coupling a compound exercise with an isolation
exercise. While it's no secret that big multi-joint, complex exercises are the best
growth stimulator, they do have their shortcomings, the most important being
that your body will always strive to complete the exercise with the less energy
expenditure/effort as possible. This means that it won't necessarily put the most
training stress on the desired muscle group, but rather on the one best suited to
do the job.
For example, you might perform the bench press to build up your pecs, but if
your front delts and/or triceps are overpowering, chances are that your chest will
be left sub-optimally stimulated from your bench pressing work. By adding an
isolation exercise for the pectorals either after (post-fatigue), before (pre-
fatigue), or before and after (pre and post-fatigue) you'll be able to fully fatigue
the chest.
Pre-fatiguing the muscle will also increase the mind-muscle connection as you'll
"feel it" more because of the pre-existing fatigue/burn. So if you have problems
"feeling" or recruiting a certain muscle group, pre-fatigue might be the solution.
The downside is that you'll have to use less weight for the compound movement
because of the pre-fatigued state of the muscle.
isolation exercise instead of fatiguing it first. In most cases, this will lead to better
growth stimulation.
during the compound lift, the post-fatigue method might not be as effective as
the pre-fatigue method.
exercises. It's very effective as it'll ensure that you fully annihilate the targeted
muscle group, plus it'll improve the mind-muscle connection by pre-fatiguing it.
The downside is that this method is tremendously stressful on the body and
nervous system. More than one such set is probably overkill for most natural
trainees. However, if you decide to use this method and perform only one such
giant set, it can prove to be quite effective.
dynamic contractions are great to build the back, biceps, and hamstrings).
Here are some exercise suggestions:
Chest
Combo Press
Start at a high incline, perform reps to failure, drop down to a low incline,
perform reps to failure, drop down to a flat press, and once again rep out to
failure. Keep the same weight for all angles and don't rest between positions.
Press-to-Flies Dumbbells
Back
Rope Lat Pulldown
Eagle Pulldown
Spider Rowing
Rack Pull
Scapular Retraction
Quads
Sissy Hack Squat
Sissy Squat
One-Leg Squat
Hamstrings
Pull-Through
Biceps
Wide Grip/Elbows-In Preacher Curl
The Jettison curl is a form of drop set. You begin with a dual source of
resistance: a barbell plus a resistance band. You perform reps to failure with
both implements. As you reach failure, you drop the resistance band and
continue to rep out with only the bar. When you once again reach failure, you
drop the bar, grab the band, and finish off with more reps to failure.
Drag Curl
2/1 Curl
As you can see by the pics, you lift the weight with two arms and lower it using
only one.
Triceps
Decline Dumbbell Triceps Extension
Traps
Lean Away One-Arm Shrugs
Haney Shrugs
Deltoids
Ahrens Press
you'd complete the 100 reps without any rest, but at first, while you build up your
work capacity, it's okay to take a few 3-5 second pauses during the set.
The purpose of this set isn't to stimulate hypertrophy directly, but rather to
enhance recovery from the previous workload. The very high rep/low intensity
set will increase muscle flushing which will help bring blood and nutrients to the
muscle group as well as the tendons.
It'll also help get rid of the metabolic wastes accumulated during the workout.
Plus, systematic use of very high rep sets can increase muscle capillary density
(more blood vessels going to the muscles) which will further enhance recovery
capacity as well as work capacity.
There will still be a minimal hypertrophy effect from such sets, mostly in the
slow-twitch muscle fibers. While athletes don't want that, bodybuilders who are
only interested in size will accept any added hypertrophy they can get!
Workout Breakdown
How do you put all this together? I'll show you! A workout will look like this:
Heavy: 4-5 sets in the 6-8 rep range (with occasional foray into the 4-6 range)
Heavy: 4-5 sets in the 4-6 rep range (with occasional foray into the 1-3 range)
Heavy: 4-5 sets in the 8-10 rep range (with occasional foray into the 6-8 range)
Superset (pre and post fatigue) compound movement: 1-2 sets of 8 to 10 reps
Superset (pre and post-fatigue) second isolation movement: 1-2 sets of 12 to 15 reps
Special exercise: 3 sets of 12-15 reps
100-reps exercise: 1 set of 100 reps
Training Split
With HSS-100, I suggest training each muscle group once every 5-7 days to
Tuesday: Back/Traps
Wednesday: OFF
Thursday: Hamstrings
Friday: Chest/Shoulders
Saturday: OFF
Sunday: Biceps/Triceps
Conclusion
The HSS-100 system is probably the most powerful muscle-building program
I've ever designed or tried. Understand that this program is designed to put a lot
of beef on your frame and necessitates a large caloric intake with at least 1.25
grams of protein per pound of bodyweight.
latter will allow you to reap the most benefits of the 100-rep set: you'll have more
nutrients floating in your bloodstream to carry in your muscles during the 100rep set.
The beauty of this program is that it can be adapted to your liking and needs. It
allows for some variety while keeping its powerful effect. Most of all, it makes
training fun again!
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Christian Thibaudeau
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Christian Thibaudeau specializes in building bodies that
perform as well as they look. He is one of the most soughtafter coaches by the world's top athletes and bodybuilders.
04/24/06
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