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by Doberman Dan
Controversy has always been a great promotional tool.
I guess I'm going to be a little controversial in this article. But I'm
not doing it to draw attention to myself or to sell something. No, I'm doing
it with the hope that I can help you. Maybe you'll be able to avoid some
of the frustration that I've experienced.
Even though I know that I'm going to open a can of worms with this, I'm not going to be too
controversial. I won't tell you to knock off a convenience store so that
you can run down to Mexico to get the "Steroid du Jour". So if you're hoping
for a really controversial issue, I'm afraid you'll be disappointed. (Sorry,
that's not my style.)
But I am going to mention a couple names and a style of training
that seems to infuriate some people. Why? I don't really know. I always
thought that being open-minded was a great way to learn. But for some reason
a lot of folks immediately cross their arms and close their minds when this
training technique is mentioned. I NEVER close my mind to an idea that may
help me progress in my training (as long as it's moral, ethical, and legal,
So to keep you from shutting me out right off the bat, I'm not going
to drop those two names or tell you about this technique. At least not right
now. Stick with me for a minute.
you've been reading my articles for any length of time, I'm sure you've
realized that one of my core philosophies is basic exercises done for a few
hard sets with as heavy a weight as you can handle in good form for 6 to
12 reps. I've found that this consistently works for genetically average
folks and hard gainers. Unfortunately I had to learn this the hard way from
years of wasted efforts and training with nearly zero gains.
The biggest reason that most people are not making gains is that they
over-train. Too many sets, too many workouts per week, not enough recovery
The routines that most of the muscle mags publish every month will not
only keep you from gaining, but will more than likely cause you to go backwards.
You'll lose strength and size! (That is if you are drug-free.)
So for years I've been warning people to stay away from the high volume
routines. Most people don't listen or don't believe that you can make gains
training with fewer sets. They've read the 15 to 20 sets per bodypart thing
so often that they believe it's the truth. More is always better, right?
Since I considered myself a fairly advanced trainer and had built up
a fair amount of size and strength, I thought that it was time to experiment.
Those Commie bastards tricked us. It was a conspiracy to get all of us Americans smaller and weaker so they could invade!
(OK, so I'm having a little fun here, joking around, but…I promise that I'll give you some sound training advice.)
I'll make a long story short. After I finally recovered from my illnesses,
I went back on a high volume routine. Five days/week, 15 sets per bodypart.
Guess what…I got another sinus infection. This was getting frustrating. Must be the time of year for those things, huh?
After recovering from that, with a little help from the Doc, I went
back to the gym and decided to tackle German Volume Training. (Could that
be another conspiracy, too? The Germans aren't Commies, are they?)
This time it only took my sorry butt two weeks to realize that I had been in a constant state of over-training.
When you do more exercise and too frequent exercise than your body can
recover from, it not only affects your muscles, but also your immune system.
Not only is it impossible for your muscles to overcompensate and grow bigger
and stronger, but your immune system is taking a beating. When it begins
to weaken, you're susceptible to catching all kinds of neat things floating
through the air.
Time after time I have found…
people refuse to believe that, so they keep on doing the same thing over
and over again hoping it will work. The definition of insanity is doing
the same thing you've been doing and expecting different results.
I know it's hard to not fall into the "more is better" trap.
I did it myself. And I know better! I guess I figured that since I built
a fair amount of size and strength over the years training the hard-gainer
way, that I could now grow from these high volume workouts. Wrong, wrong,
My good friend Paul Becker at www.trulyhuge.com
was kind enough to send me an interesting book. In this book, which I will
not mention…yet (your mind is still open, right?), the author used an analogy
that really struck me. Actually several good analogies.
I know from experience that it only takes one bullet to kill you. (I
was a police officer in a large Midwest city for 11 years). When that one
bullet is well placed, it will kill you instantly. Unloading the rest of
my magazine into you doesn't kill you any deader. More is not necessarily
Hmmmmmm…so this guy (who will remain anonymous for now) says that one
set, done in good form, slowly without momentum, for 6 to 12 reps, where
the last rep is to total positive failure is all that's needed to stimulate
muscular growth. Any additional sets do not help stimulate more growth but
I've rambled enough for now. I promise that I'll reveal the whole routine in the next article.
Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.