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sexafterlegs
10-21-2002, 03:05 PM
ok, before I start going into all kinds of deep shit here, I'd like to introduce myself. I've been lifting for years, but my body is like a roller coaster when it comes to weight. So for me I must use a
really heavy weight program to build. I have designed many training programs which I will share with all of you when I have time to input all the data, but for now here is a good one....

*keep a rep and weight training log

The five dimensions of training

1. fast twitch 2a
2. fast twitch 2b
3. slow twitch 1
4. capillary network
5. hyperplasia(stretching)

FT fibers (2b) contract roughly 10 times as fast as ST(1).
FT fibers (2a) contract at somewhere in between.
ST fibers contract more slowly but are able to contract longer
before failure.
Capillaries carry oxygen and nutrients to the muscle cells and
carry away waste products.

FT= max bench, etc.
ST= calves, abs, etc.
all muscles have a combination of the two.

* 3 sets of 3 at 60% of 1RM done explosively to fatigue 2b FT
fibers.
* 3 sets of 5 at 85-90% of 1RM to fatigue 2a FT fibers.
* 2 sets of 20 at 50% of 1RM to fatigue ST fibers.
* 1 set of 50-60 at 20% of 1RM to increase capillary density.
* aggressive stretching to promote hyperplasia.

* 4-6 hours after training do another short session to pump
fresh oxygenated blood into the damaged muscle and to
remove waste.


There you go guys. Thats one that will be sure to hit ya in a place you probably havn't been in awhile.

Gear101*
10-21-2002, 03:32 PM
i us to do that type of % workout years ago for power lifting during my old football days.. now i just into two BP ED and once a week... only thing i can say is if your weight has that much fluctuation and your workout stays constant it would have something to do with your diet, sleep. cardo or supps you take..

Gear101*
10-21-2002, 03:33 PM
and welcome to the board

BStrongBwell*
10-21-2002, 07:20 PM
welcome to MC....

Everyone is different as you know. I like to keep it very simple...

---train to fail in 8-10 range for a while, then switch to 12-15, and then 6-8.
---Throw in shocking techniques every few workouts.
---Alternate exercises and angles
---Eat LOTS (mostly clean) when I'm bulking
---Eat clean and in diminishing proportions when I'm cutting.

You can certainly break it down to science, but half the fun for me is the experimentation.